Boikoetliso ba Core le Hip ho lokisa Lordosis Posture

Litaba

• Kakaretso
• Ho lula litsong tsa pelvic bolo
• Li-crunches tse nang le ts'ebetso e fetohang ea mpa (TA)
• Likokoana-hloko tse shoeleng
• Lisebelisoa tsa Hip tse nang le motsamao oa ho hohela
• Hamstring kobeha
• Tsela

Kakaretso

Hyperlordosis, eo ho thoeng ke Lordosis feela, ke ho kobeha ho hoholo kahare ho mokokotlo oa mokokotlo, ka linako tse ling ho thoeng ke swayback.

E ka etsahala ho batho ba lilemo tsohle mme e atile haholo ho bana le basali ba banyenyane. E ka etsahala ho basali nakong ea bokhachane le kamora 'moho kapa ho batho ba lutseng nako e telele.

Lordosis e ka baka matšoao a kang ho opeloa ke mokokotlo, mathata a methapo, mme e amahanngoa le maemo a tebileng joalo ka spondylolisthesis. Ho batho ba bang, e bakoa ke boemo bo fokolang ba noka.

Ha noka e sotha haholo ho ea pele, e ama ho kobeha ha mokokotlo o ka tlase, ho etsa hore motho eo a shebahale eka o ntse a khomaretse bokantle ba hae. Palo e nyane ea lordosis e tloaelehile, empa ho kobeha ho feteletseng ho ka baka mathata ha nako e ntse e tsamaea.

Lordosis hangata e bakoa ke ho se leka-lekane lipakeng tsa mesifa e potileng masapo a pelvic. Matšoao a fokolang a sebelisetsoang ho phahamisetsa leoto pele (hip flexors) a kopantsoe le mesifa e thata e sebelisetsoang ho koala mokokotlo (extensors ka morao), e ka baka ho sotha ha pelvic, ho fokotsa motsamao oa mokokotlo o ka tlase.

E mong o fumane hore ho matlafatsa marang-rang, marotholi le mesifa ea mpa ho ka thusa ho hula noka hore e tsamaee hantle, e ntlafatse lordosis. Sena se ka thusa ho fokotsa bohloko, ho eketsa ts'ebetso, le ho ntlafatsa bokhoni ba ho etsa mesebetsi ea letsatsi le letsatsi habonolo.

Ho lula litsong tsa pelvic bolo

Boikoetliso bona bo thusa ho tlisa tlhokomeliso maemong a noka, hape le ho otlolla le ho matlafatsa mpa le mesifa ea mokokotlo ea morao.

Lisebelisoa li hlokahala: bolo ea boikoetliso

Mesifa sebetsa: rectus abdominis, gluteus maximus, le erector spinae

1. Lula bolo ea maoto le maoto a hao a pharaletse hanyane ho feta bophara ba letheka, mahetla morao le mokokotlo o sa nke lehlakore. Khetha bolo e lumellang mangole a hau hore a be sekhutlong sa 90-degree ha u lutse maoto a hau a le fatše.
2. Shebisa letheka 'me u potolohe mokokotlo oa hau o ka tlase ka ho sebetsana le mpa. Ikutloe eka u ntse u leka ho tlisa lesapo la hau la popelo ka mpeng ea hao ea mpa. Tšoara metsotsoana e meraro.
3. Shebisa letheka ka lehlakoreng le fapaneng ebe u khutlisa mokokotlo. Ikutloe eka u ntse u ntšetsa lesapo la hao la mohatla ka ntle. Tšoara metsotsoana e meraro.
4. Pheta makhetlo a 10, tsela tse ling.
5. Seta tse 3 tse felletseng.

Li-crunches tse nang le ts'ebetso e fetohang ea mpa (TA)

Ho matlafatsa mpa ho ka tlatsetsa ho ntlafatseng ha pelvic ho batho ba nang le noka e sekametseng pele.

Lisebelisoa li hlokahala: moseme

Mesifa sebetsa: rectus abdominis, ho fapoha mpa

1. Robala fatše ka mokokotlo maoto a kobehile ebe maoto a otlolohile fatše. Beha matsoho ka morao ho hlooho ea hau kapa u a tšele sefubeng.
2. Phefumoloha. Ha u ntse u phefumoloha, hula konopo ea hau ea mokokotlo mokokotlong, u kenye mesifa ea hau e ka mpeng ea mpa, e leng mosifa o potolohang midline ea hau joalo ka corset.
3. Phahamisa hlooho le mahetla lisenthimithara tse 'maloa ho tloha fatše ho etsa crunch, ha o ntse o boloka ho khutsufala ka mpeng.
4. Khutlela boemong ba ho qala, phomola, 'me u phete makhetlo a 10.
5. Tlatsa lihlopha tse 3 ho isa ho tse 5.

Likokoana-hloko tse shoeleng

Boikoetliso bona bo matla bo thusa batho ho boloka mokokotlo o tsitsitseng nakong ea maoto le matsoho. E shebana le mesifa e ka mpeng ea mpa, e bohlokoa molemong oa ho tsitsisa mokokotlo.

Lisebelisoa li hlokahala: moseme

Mesifa sebetsa: mpa e fetohang, multifidus, diaphragm, le li-flexers tsa letheka

1. Robala fatše ka mokokotlo matsoho le maoto a supa ka kotloloho hole le 'mele.
2. Hema moea o kenang kahare 'me ha o tsoa, ​​hula konopo ea hau ea mokokotlo mokokotlong mme o utloe eka o thellela mokokotlo fatše o sa tsamaisa letheka.
3. Theola letsoho la hao le letšehali le leoto le letona ka nako e ts'oanang ho fihlela ba ntse ba sesa ka lisenthimithara tse 'maloa ka holim'a lefatše.
4. Khutlela boemong ba ho qala 'me u phete ka lehlakoreng le leng. Pheta makhetlo a 10.
5. Tlatsa lihlopha tse 3 ho isa ho tse 5.

Lisebelisoa tsa Hip tse nang le motsamao oa ho hohela

Boikoetliso bona bo ka eketsa matla le botsitso mesifeng ea karolo e ka tlase ea mokokotlo le ea pelvic, ho fokotsa Lordosis.

Lisebelisoa li hlokahala: moseme

Mesifa sebetsa: gluteus maximus, hamstring, erector spinae

1. Robala ka mpeng 'me matsoho a hao a phutholohe ha u le lehlakoreng la hau kapa u le ka tlas'a hlooho ea hau. Eketsa maoto a hau ka morao.
2. Phefumoloha haholo. Ha o ntse o tsoa, ​​hula konopo ea mpa ho ea mokokotlong oa hau, o kopanya mesifa ea hau ea mantlha. Ka nepo o lokela ho ikutloa eka o leka ho phahamisa mpa ea hau ka moseme ntle le ho tsamaisa mokokotlo.
3. Ha o ntse o tšoere khutsufatso ena, phahamisa leoto le le leng ho tloha moseneng ka lisenthimithara tse 6. Shebana le ho kenya mesifa e meholo ea maraong.
4. Tšoara metsotsoana e meraro, khutlela sebakeng sa ho qala. Pheta makhetlo a 10.
5. Pheta ka leoto le leng. Tlatsa lihlopha tse 3 ka lehlakoreng le leng.

Hamstring kobeha

Li-hamstrings ke mesifa e meholo e theohelang mokokotlong oa serope. Li-hamstrings tse matla le tse tenyetsehang li ka thusa ho ts'ehetsa tatellano ea noka ea lehlakore.

Lisebelisoa li hlokahala: sehlopha sa ho hanyetsa

Mesifa e ile ea sebetsa: hamstrings (semitendinosus, semimembranosus, le biceps femoris), mesifa ea namane (gastrocnemius), le hip flexors (sartorius, gracilis le popliteus)

1. Tlama lebanta le hanyetsang selikalikoe ho potoloha ntho kapa palo e tiileng.
2. Robala fatše ka mpeng maoto a hao e le leoto kapa a mabeli hole le palo.
3. Tšoara sehlopha se pota-potileng leqaqailana la hao.
4. Koba lengole la hao 'me u hule leqaqailana ho ea fihla marameng a hao hole le palo.
5. Leka ho arola motsamao ho leoto le sebetsang, boloka tse ling tsohle li khutsitse kamoo ho ka khonehang. U lokela ho utloa motsamao tlase mokokotlong oa serope.
6. Pheta makhetlo a 15, ebe u pheta ka lehlakoreng le leng.
7. Tlatsa lihlopha tse 3 ka lehlakoreng le leng.

Tsela

Ho lokisa boemo bo bobe le Lordosis e feteletseng ho ka thibela maemo a mabe a mokokotlo le mokokotlo.

Ho shebiloe litlamorao tsa boitlhakiso ba lumbar ts'ebetsong le lehlakoreng la Lordosis ho batho ba nang le bohloko bo sa foleng ba morao. Ba fumane hore boikoetliso ba ho tsitsisa, joalo ka bo hlalositsoeng kaholimo, bo sebetsa hantle ho feta kalafo e tloahelehileng bakeng sa ho ntlafatsa ts'ebetso le phokotso ea mokokotlo ka morao.

Kamehla buisana le ngaka ea hau pele u qala lenaneo la boikoetliso ho netefatsa hore le u loketse. Haeba boikoetliso bona bo baka bohloko bo eketsehileng, emisa hanghang 'me u batle thuso.

Bohloko kapa bothata ba motsamao o amanang le Lordosis e feteletseng e ka ba sesupo sa boemo bo tebileng mme bo lokela ho hlahlojoa ke ngaka kapa chiropractor. Maemong a sa tloaelehang a lumbar hyperlordosis a ka hloka ho buuoa mme a ke ke a phekoloa ka boikoetliso a le mong.