Kumvetsetsa chikhazikitso, kuphatikizapo kutuluka kwa swayback, kumakhala ngati kukutsatirani ndi nyimbo "Dem Bones." Mutuwu umalongosola momwe mbali za mafupa zimagwirizanirana palimodzi kutipatsa ife mawonekedwe athu.
Mwachidule
Pankhani ya kuika patsogolo kwa swayback (kuphatikizapo mitundu ina ya "zopotoka" kuchokera ku "zabwino,") fupa loyamba kuti mumvetsetse ndi pakhosi. Malo akuluakulu ndi apakati, pakhosili amalandira mpweya wamtunda kuchokera pamwamba ndi miyendo kuchokera pansipa.
Mwa njira iyi, imayendetsa kusuntha kwa mutu, mapewa, ndi thunthu, ndizo kuchokera kumapazi, miyendo, ndi ntchafu.
Mphuno yopanda ndale (malo abwino) nthawi zambiri imathandiza phokoso lofewa (lotchedwa normosis lordosis) kumbuyo. Chigwirizanochi chaching'ono chimathandiza thupi kuti lizitha kuyeza ziwalo zonse pamene zimagwirira ntchito pamodzi kuti zithandizire ndi kusuntha thupi lanu.
Koma pamene muli ndi vuto la postural, mafupa amodzi kapena ambiri akhoza "kuchoka" pamalo ake abwino. Kupotoka kumeneku kungayambitse kupweteka kwa minofu , mitsempha yambiri, ndi / kapena ululu. Zingathandizenso msana wanu kusintha malo ake m'dera limodzi. Izi ndizopangitsa kupweteka kulikonse kapena kuperewera kwayeso komwe kumapangidwira kusokonekera koyambirira.
Kufotokozedwa kwa Swayback
Kutanthauzira ndikugwira ntchito ndi zilembo za postural (aka "zolakwika" zotchulidwa pamwambapa) madokotala ndi opaleshoni amagwiritsa ntchito miyeso yeniyeni. Tiyeni tiyesetse kumvetsetsa zinthu za swayback kuchokera kuwona momwe angathere.
Chokhachokha, kapena "chosaloĊµererapo" m'kati mwa pelvis ndi mbali ya digirii 30 pakati pa zowoneka ndi ndege yomwe imadutsa pamwamba pa sacrum (komwe imayendera mphalapala) ndi mzere wa chingwe chotsatira chachitsulo chiri patsogolo ( mitu ya mafupa a chikazi, molondola.)
Miyeso yomwe akatswiri amagwiritsa ntchito imakhala yovuta kwambiri kuposa izi, koma tanthauzo la "mapepala a ndale" ndi osavuta.
Mapira osalowerera ndi malo omwe thupi lonse limagwiritsa ntchito kuti likuthandizeni kukhala oongoka, osuntha komanso osapweteka.
Mu swayback, nkhonoyi imathamangira patsogolo madigiri 10 kapena kuposa. Zotsatira zake, msana wanu umapindula ndipo zotsatira zake ndizokokomeza zazing'ono kumbuyo (mzere wamphepete) ndi pakati ndi kumbuyo kumbuyo (kyphotic curve).
Chinthu china chimene mungachione poyendetsa swayback (bola ngati mukuchiyang'ana kuchokera kumbali,) ndi kusunthira kumbuyo kwa msana wonse wa thoracic. Mbali iyi ya msana imayamba kuwonjezereka, komanso. Kutsogolo, chifuwa chimayamba kumira.
Pofuna kubwezeretsa, pamtunda, thothokiti imapita kumbuyo ndipo imayambanso kukomoka, pamene phokoso limathamangira patsogolo, zomwe zimapangitsa kuti zikhale zowonjezereka.
Kusiyanitsa Gulu la Muscle
Mofanana ndi kusokonekera kwina kulikonse, nthawi zina swayback imagwirizanitsidwa ndi kusiyana kwa mphamvu pakati pa magulu a minofu omwe amachititsa m'chiuno, msana, ndi pelvis, ndipo ndithudi, amakugwiritsani ntchito kuti musamawonongeke.
Mwa kuyankhula kwina, kufooka kwa mchiuno (komwe kuli kutsogolo kwa m'chiuno mwako) ndi zowonongeka kwambiri zowopsa (zam'mimba, kumbuyo kwa mchiuno ndi mwendo) zingakhale zikuwongolera vutoli.
Kutsegula m'mimba pamimba , zochepa za m'mimba za m'mimba ndi zofooka za m'mbuyo zimatha kuthandiza kuti swayback. Ndondomeko yowonetsera, monga yomwe mungapezeke pakuwona wodwala thupi lanu, imathandiza kuthana ndi zina kapena zonsezi zomwe zimayambitsa kusamvana kwa minofu.
Zowopsa
Chifukwa kulemera kwa m'mimba kumabweretsa chifuwa chachikulu, amayi apakati ndi anthu olemera kwambiri omwe amalephera kulemera m'mimba amatha kukhala pachiopsezo chachikulu cha swayback kuposa ambiri. Achinyamata omwe ali ndi "maganizo" amatha kufotokoza maganizo amenewa kudzera mu kukhazikika kwa swayback.
Chithandizo
Chithandizo cha swayback chiyenera kukhazikitsidwa pa kufufuza kolondola kochitidwa ndi wothandizira waumoyo wothandizira ophunzitsidwa posintha.
Kawirikawiri, uyu ndi wodwalayo. Mwinanso ukhoza kukhala wophunzitsa masewera, wophunzitsa munthu aliyense kapena wopereka maphunziro ndi maphunziro apamwamba m'derali. Funsani dokotala wanu kuti atumizidwe komanso kuti akhale oyenera kutenga nawo mbali pulogalamu yogwiritsira ntchito swayback yanu.
Thandizo lanu likhoza kukhala ndi machitidwe olimbitsa thupi, kupatsira misala , maphunziro a biomechanics ndi / kapena kulemera. Komanso, kukhala ndi maziko olimbikitsa ndi kofunika kuti munthu akhale ndi moyo wabwino. Kulimbitsa mitsempha yanu yapamwamba kungapangitse maziko a zochitika zina zomwe mukuchita kuti muthe kuyendetsa swayback mwachindunji.
Swayback - Mawu Omaliza
Swayback ikugwirizana ndi lordosis , kapena kupotuka kwa malo otsika kumbuyo. Koma tanthauzo lenileni la liwu la swayback lingakhale losiyana malinga ndi omwe mumapempha. Akatswiri ena amawona kuti swayback ndi mankhwala oopsa kwambiri (hyperlordosis).
> Zotsatira:
> Kendall, FP, Kendall McCreary, E, Kupereka, PG. Misampha: Kuyezetsa ndikugwira ntchito ndi Kupuma ndi Kupweteka. 4th ed. Williams & Wilkins. 1993. Baltimore.
> Magee, D. Orthopedic Physical Assessment Yowonjezera Kusindikizidwa 4th. Saunders Elsevier. 2006. St. Louis.