Ingabe uzizwa ubuhlungu emhlane noma izinhlungu uma usukuma esihlalweni isikhathi eside? Ngesikhathi usebenza ehhovisi, ushayela imoto, noma uhleli nje kusofa ubukele i-TV, ukuma kwethu kuyashintsha ngaphandle kokuthi siqaphele. Uma sihlala endaweni efanayo amahora amaningi, kuba nomthelela omkhulu emisipheni ye-pelvis yethu. Isimo esivamile esingabangelwa yilokhu sibizwa ngokuthi 'i-Pelvic Tilt'. Kodwa ungakhathazeki, lesi yisimo esivamile abantu abaningi abanaso, futhi singelapheka ngokuphelele ngokuzivocavoca okulula kanye nokushintsha okuncane kwendlela yokuphila.
Kalula nje, kuyini ukuthambekela kwe-Pelvic?
I-pelvis iyingxenye ebaluleke kakhulu yomzimba wethu. Cabanga nje, isabalalisa isisindo somzimba wethu wonke ngokulinganayo phakathi kwemilenze yethu, isenze sihambe, futhi ivikele izitho ezibalulekile esiswini sethu.
Ngokuvamile, i-pelvis yomuntu ophilile kufanele ibe sesimweni esiqondile, esingathathi hlangothi , ingathambeki phambili noma emuva. Kodwa uma sihlala endaweni efanayo isikhathi eside, ikakhulukazi uma sihleli, eminye imisipha iba lukhuni ngokungadingekile, kanti eminye iba buthakathaka. Yilapho-ke lokho kulinganisela kulahleka khona futhi i-pelvis ithambekele ohlangothini olulodwa. Lokhu sikubiza ngokuthi i-Pelvic Tilt.
Kunezinhlobo ezimbili eziyinhloko zalokhu. Ake sibone ukuthi ziyini.
| Uhlobo Lokuthambekela Kwe-Pelvic | Kwenzekani lapha? |
|---|---|
| Ukuthambekela Kwangaphambili Kwe-Pelvic | Lolu uhlobo oluvame kakhulu. Ukuhlala isikhathi eside kubangela ukuthi imisipha ye-hip ibe lukhuni futhi ifinyezwe. Le misipha eqinile idonsa i-pelvis phansi naphambili. Lokhu kubangela ukuthi umgogodla ugobe ngaphakathi nesisu siphume phambili. |
| Ukuthambekela Kwe-Pelvic Kwangemuva | Lokhu kubangelwa ukufinyezwa kwama-extensor e-hip, okwenza i-pelvis ithambekele emuva. Lokhu kubangela ukuthi umhlane ongezansi ube yisicaba. Lokhu futhi kuyimbangela yobuhlungu emhlane. |
Imiphumela engaba nayo ukuthambekela kwe-pelvic empilweni yakho
Uma i-pelvis ithambekela ohlangothini olulodwa, ayigcini lapho. Imisipha eyizungezile nayo iqala ukushintsha ukuze ivumelane nayo. Kufana nokuthi lapho i-domino eyodwa iwa, eminye iyawa ngokulandelana. Ngakho inkinga eyodwa ingabangela izinkinga eziningi kakhulu.
- Ubuhlungu bomhlane: Ukuthambekela kwesinqe kushintsha indlela egobile ngayo umhlane. Lokhu kubeka ingcindezi engadingekile emgogodleni, okungaholela ebuhlungwini obuvamile bomhlane ongezansi kanye nokungakhululeki.
- Ukucindezeleka Kwemisipha Yesinqe: Ukuthambekela kwe-pelvic ngaphambili kwenza ama-glutes abe buthaka. Ama-hamstrings, imisipha engemuva kwethanga , kufanele asebenze kanzima ukuze alungise. Lokhu kubangela ukuthi ahlale eqinile. Lokhu kungandisa ngisho nengozi yokukhubeka kwemisipha yesisu.
- Ukukhukhumala kwesisu: Ekuthambekeni kwe-pelvic ngaphambili, i-pelvis ithambekela phambili, isunduza isisu phambili. Lokhu kwenza imisipha yesisu ibe buthaka futhi kwenza isisu sibonakale kakhulu.
- Ukuqina komzimba okungekuhle: Lolu hlobo lobuthakathaka bemisipha nokuqina komzimba kunganciphisa ukuqina komzimba kwakho konke. Kungandisa nengozi yakho yokulimala ngokusebenzisa ukuma okungalungile ngenkathi uzivocavoca.
Yiziphi izimbangela eziyinhloko zokuthambekela kwe-pelvic?
Isizathu esiyinhloko salokhu yindlela yethu yokuphila.
- Indlela yokuphila yokuhlala phansi, ukuntuleka kokuzilolonga, lapho uhlala khona isikhathi eside endaweni eyodwa.
- Ukuhlala esihlalweni amahora amaningi ngenxa yomsebenzi, ukubuka i-TV, noma ukushayela.
- Ukulala endaweni engafanele ngenxa yenduduzo.
- Ukuma kabi, ngokuvamile uma uhamba noma umi.
Kulezi zinsuku, lesi simo sesivame kakhulu emphakathini, njengoba abantu abaningi besebenza kumakhompyutha ngisho nezingane zesikole zihlala endaweni eyodwa amahora amaningi zifunda.
Ziyini izimpawu zokuthambekela kwe-pelvic?
Bheka ukuthi unazo yini lezi zimpawu.
| Isibonakaliso | Incazelo |
|---|---|
| Ubuhlungu obuphansi emhlane | Ubuhlungu endaweni ephakathi kwezimbambo kanye ne-pelvis. Lobuhlungu bungakhula lapho uzivocavoca noma uphakamisa izinsimbi. |
| Ubuhlungu esihlanganyelweni se-sacroiliac | Ukuvuvukala kwala malungu amabili (amalunga e-sacroiliac) phansi komgogodla kungabangela ubuhlungu ukuthi busabalale kusukela emhlane kuya ezinqeni, embotsheni, nasemathangeni. |
| Ukucindezelwa kwe-Femoroacetabular | Lokhu kwenzeka lapho izingxenye zelunga lesinqe zikhuhlana ngokuphindaphindiwe, okubangela umonakalo elunganweni. Ubuhlungu buvela lapho ilunga lishukunyiswa. |
Uma uzwa ubuhlungu obungazelelwe noma obukhulu emhlane noma emalungeni, bona udokotela wakho ngokushesha ukuze uthole ukwelashwa. Kungaba uphawu lwesinye isimo esibucayi.
Yimiphi imithambo engenziwa ukuze kuthambeke i-pelvic?
Isixazululo esingcono kakhulu salokhu ukuzivocavoca okufanele. Ezimweni eziningi, ukuhlinzwa akudingeki. Ukwelula imisipha eqinile nokuqinisa imisipha ebuthakathaka kungasiza ukubuyisela i-pelvis esimweni esingathathi hlangothi.
Ngezansi kunezinye izivivinyo ezilula ongazenza ekhaya.
| Ukuzivocavoca Okulula Kokuthambekela Kwe-Pelvic | |
|---|---|
| Ukuze uthambekele phambili kwe-pelvic: | |
| Ukunwebeka Kwesinqe Okugoqekayo | Beka idolo elilodwa phansi bese ugoba omunye umlenze phambili ngama-degree angu-90. Faka izinqe zakho ngaphakathi bese ubamba uze uzizwe welula esinqeni sakho sangaphambili. Bamba imizuzwana engama-30 bese ushintshela kolunye uhlangothi. |
| Ibhuloho Elicwebezelayo | Lala ngomhlane wakho, goba amadolo akho, bese ubeka izinyawo zakho phansi. Manje, qinisa imisipha yakho bese uphakamisa izinqe zakho. Bamba imizuzwana embalwa, bese wehla kancane kancane. |
| Ukuze uthambekele ngemuva kwe-pelvic: | |
| Ukunwebeka Kwe-Hamstring | Hlala phansi bese welula imilenze yakho. Gcina umlenze owodwa uqonde bese ubeka iphansi lomlenze omunye ethangeni elingaphakathi lomlenze oweluliwe. Manje gobisa kancane umlenze wakho oweluliwe ubheke ezinzwaneni. Uzozwa ukwelula ngemuva kwethanga lakho. Bamba imizuzwana engama-30 bese ushintsha. |
| I-Floor Cobra | Lala phansi ubheke phansi. Phakamisa izingalo zakho phansi, qinisa imisipha yakho yamalunga, bese uphakamisa isifuba nekhanda lakho kancane. Lokhu kuzoqinisa imisipha yakho yangemuva. |
Into ebaluleke kakhulu ukwenza lezi zivivinyo njalo nokunciphisa isikhathi osichitha uhleli . Izinto ezincane njengokuvuka nokuhambahamba njalo ngemva kwesigamu sehora nokunaka ukuma kwakho kungenza umehluko omkhulu. Ngale ndlela, ungalungisa ukuma kwakho futhi ususe izimpawu ezifana nobuhlungu bomhlane.
Umlayezo Wokuya Nawe Ekhaya
- Ukuthambekela kwe-pelvic yisimo lapho i-pelvis ithambekela ohlangothini olulodwa ngenxa yokuhlala endaweni efanayo isikhathi eside. Lesi yisimo esivame kakhulu.
- Ubuhlungu obuhlala bukhona emhlane, isisu esivelelayo, kanye nobuhlungu benqulu kungaba yizimpawu eziyinhloko .
- Isizathu esiyinhloko salesi simo yindlela yokuphila yokuhlala phansi kanye nokungawuvivinyi umzimba.
- Ngokuvamile, ukuthambekela kwe-pelvic kungaphulukiswa ngokuphelele ngokuzivocavoca okufanele kanye nokushintsha indlela yokuphila.
- Uma unezinhlungu ezinzima noma ezinde, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko.
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