Lower Back Pain Exercises
Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo
10K+
Okudawunilodiwe
I-PEGI engu-3
info
Mayelana nalolu hlelo lokusebenza
Ingabe ufuna ukuvimbela ubuhlungu beqolo? Zama lezi zivivinyo ukuze welule futhi uqinise iqolo lakho futhi usekele imisipha. Ukuqinisa izivivinyo zomgogodla ophansi kungasiza ukuzinzisa umgogodla ophansi futhi usekele umzimba ongaphezulu. Bangase futhi basize ekudambiseni futhi kuvimbele ubuhlungu obuphansi emuva.
Ukwelula imisipha yangemuva ngemva kokuqeda isimiso sokuqinisa emuva kungasiza ekuvimbeleni ubuhlungu bemisipha nokulimala. Ingase futhi inikeze izinzuzo ezengeziwe, njengokuthuthukisa ububanzi bokunyakaza nokuvumelana nezimo.
Ukujima kukhombisa ukuzivocavoca okusebenzayo, okunobungozi obuphansi kakhulu, ukunwebeka nokunyakaza ukwelapha nokuvimbela izinhlungu. Ziqukethe izivivinyo eziklanyelwe futhi ezihloselwe ukwelapha nokubuyisela ukuhamba okufanele nokusebenza emhlane wakho ophansi, ezinqulwini, emilenzeni, nasezinqeni, okuvumela umhlane ukuthi ululame futhi uphulukise isikhathi eside. Nakuba ukwelula akulona ikhambi labo bonke ubuhlungu obuphansi emuva, ezimweni eziningi, kunganikeza impumuzo. Uma ubuphila nokungakhululeki okuncane noma ukuqina, lezi zinyathelo eziyisikhombisa zingasiza ukunciphisa ubuhlungu futhi ziqinise imisipha emhlane wakho ophansi.
Noma ngabe uphila nobuhlungu obungapheli noma ufuna ukwelula nokuqinisa umhlane wakho, sengeze izimo ze-yoga zabaqalayo ukuze sizame. Ucwaningo oluningi luye lwabonisa amandla omkhuba wasendulo, ogcizelela ukwelula, amandla, nokuguquguquka, ukukhulula ubuhlungu emuva nokuthuthukisa ukusebenza.
Ucwaningo oluningi luye lwaphakamisa ukuthi i-Pilates ingasebenza kahle ekudambiseni ubuhlungu obuphansi emuva. Izinzuzo zokwenza i-Pilates zifaka amandla aphakathi athuthukisiwe, amandla akhulayo emisipha kanye nokuguquguquka kanye nokuma okuthuthukisiwe. Kuphinde kwatholakala ukuthi kuhle ekusizeni ukuphatha ubuhlungu.
Ochwepheshe bethu bokufaneleka babelana ngohlelo lokuvivinya izinhlungu ezingezansi ezizoqinisa amaqembu emisipha aseduze ukuze kudambise lezo zinhlungu zomzimba. Sinikeza izindlela eziningi zokujima zezinsuku ezingama-30 ukuze uqinise imisipha yakho ephakathi nengemuva futhi sisize ukwehlisa ubuhlungu obungapheli.
Ukwelula imisipha yangemuva ngemva kokuqeda isimiso sokuqinisa emuva kungasiza ekuvimbeleni ubuhlungu bemisipha nokulimala. Ingase futhi inikeze izinzuzo ezengeziwe, njengokuthuthukisa ububanzi bokunyakaza nokuvumelana nezimo.
Ukujima kukhombisa ukuzivocavoca okusebenzayo, okunobungozi obuphansi kakhulu, ukunwebeka nokunyakaza ukwelapha nokuvimbela izinhlungu. Ziqukethe izivivinyo eziklanyelwe futhi ezihloselwe ukwelapha nokubuyisela ukuhamba okufanele nokusebenza emhlane wakho ophansi, ezinqulwini, emilenzeni, nasezinqeni, okuvumela umhlane ukuthi ululame futhi uphulukise isikhathi eside. Nakuba ukwelula akulona ikhambi labo bonke ubuhlungu obuphansi emuva, ezimweni eziningi, kunganikeza impumuzo. Uma ubuphila nokungakhululeki okuncane noma ukuqina, lezi zinyathelo eziyisikhombisa zingasiza ukunciphisa ubuhlungu futhi ziqinise imisipha emhlane wakho ophansi.
Noma ngabe uphila nobuhlungu obungapheli noma ufuna ukwelula nokuqinisa umhlane wakho, sengeze izimo ze-yoga zabaqalayo ukuze sizame. Ucwaningo oluningi luye lwabonisa amandla omkhuba wasendulo, ogcizelela ukwelula, amandla, nokuguquguquka, ukukhulula ubuhlungu emuva nokuthuthukisa ukusebenza.
Ucwaningo oluningi luye lwaphakamisa ukuthi i-Pilates ingasebenza kahle ekudambiseni ubuhlungu obuphansi emuva. Izinzuzo zokwenza i-Pilates zifaka amandla aphakathi athuthukisiwe, amandla akhulayo emisipha kanye nokuguquguquka kanye nokuma okuthuthukisiwe. Kuphinde kwatholakala ukuthi kuhle ekusizeni ukuphatha ubuhlungu.
Ochwepheshe bethu bokufaneleka babelana ngohlelo lokuvivinya izinhlungu ezingezansi ezizoqinisa amaqembu emisipha aseduze ukuze kudambise lezo zinhlungu zomzimba. Sinikeza izindlela eziningi zokujima zezinsuku ezingama-30 ukuze uqinise imisipha yakho ephakathi nengemuva futhi sisize ukwehlisa ubuhlungu obungapheli.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
Ayikho idatha eyabiwe nezinkampani zangaphandle
Funda kabanzi mayelana nendlela onjiniyela abaveza ngayo ukwabelana
Le app ingaqoqa lezi zinhlobo zedatha
Idivayisi noma amanye ama-ID
Idatha ayibetheliwe
Idatha ayikwazi ukusulwa
