Yoga Pulogalamu Yothandizira Bwino Yopweteka Kwambiri

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Ubwino wa Pose Ponse Pothandiza

Yoga inathandiza phokoso lokhala ndi mlatho kungathandize kuchepetsa ululu wanu wam'mbuyo. Nazi zina mwazinthu zopindulitsa:

• Mwa kuika patsogolo pa ntchafu za ntchafu, zingasinthe kusintha pakati pa mphamvu ndi kusinthasintha kwa minofu ya m'chiuno.
• Kukhalitsa mlengalenga kungathenso kuyambitsa / kuyendayenda, maphunziro apamwamba komanso kulamulira.
  • Zimatengera vuto la kuthamanga kwa mimba kumalo, kupereka minofu yatsopano miyeso yatsopano kuti athetse mphamvu ndi kutambasula .
  • Mlatho wothandizirawu ukhoza kuyambitsa kapena kuwalimbikitsa mimba zapathupi zoyenera kuti zitha kuyendayenda.
  • Imalimbikitsa malo oyenerera a pakhosi, zomwe zimathandizanso kuti minofu ikhale ndi ntchito yopereka chithandizo.)
• Udindo umenewu ungathandize kulimbitsa minofu yochepa.

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Pose Pansi ya Bridge ndi Ululu Wotsatira

Mukabwezeretsa chovulala, ndi bwino kugwira ntchito yomwe imakupatsani mpumulo wambiri. Mukadziika nokha mu mlatho wovomerezeka, khalani maso kuti muwone ngati zizindikiro zanu zilipo. Ngati ndi choncho, lekani zokambirana ndikufunseni dokotala ngati zofunikira zili zoyenera. Ngati simukuzindikira zizindikiro, kapena mutapeza bwino kuchokera kwa wothandizira zaumoyo wanu, yesetsani.

Pose Pansi ya Bridge ndi Zovuta Zomwe Zili M'mbuyo

Akatswiri amalangiza ntchito yosinthidwa pambuyo povulazidwa mmbuyo. Ngati muli ndi ululu wopweteka kwambiri, mwina mungakhale bwino kuyembekezera mpaka nthawiyo itatha, musanalowe mlatho wothandizira. Izi zikuti, ngati malowa amachititsa kuti msana wanu ukhale wabwino, ukhoza kukhala njira yokhala yogwira ntchito popanda kugwedeza zinthu. Kambiranani ndi dokotala wanu kapena wodwalayo ngati simukudziwa.

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Kutentha Kwambiri ndi Kupsa Pelvic

Kutentha kwa mlatho wogwiritsidwa ntchito potsitsimula. Izi ndikutambasula bwino minofu ya kumbuyo ndi pakhosi.

Pamene mukuyenda, lemezani malire a ululu wanu kuti musamvetsetse vuto lililonse lakumbuyo kapena ululu umene mungakhale nalo. Ngati malowa atha, ndiye kuti ndibwino kuti mutha kuyimitsa masewero olimbitsa thupi ndikusamalira.

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Kumva Kudalitsidwa - Munthu Wopweteka Kwambiri Amakhala Ngati Woyamba

Wotchuka wa Yoga Expert, Ann Pizer ali ndi zolemba zolembedwa komanso zofotokozera momwe angagwiritsire ntchito mlatho wovomerezeka. Mmenemo, iye amapereka magawo awiri: Woyamba ndi wopita patsogolo.

Choyamba, ndi chipika pansi pa sacrum, ndiyo yoyenera kwambiri ngati muli ndi vuto lakumbuyo. Izi ndichifukwa chakuti zimapereka chithandizo chowonjezeka kumadera ovulazidwa kapena osatetezeka, omwe angachepetse mwayi wobwereranso.

Kuyika kwa chipika pansi pa sacrum yanu kuyenera kukhala kotere kuti kukhudzana kumbuyo kuli ngakhale. Iyi ndi nkhani ya kuika malire poyerekeza ndi sacrum , cocxx ndi low back - sizili zovuta. Sakram iyenera kuperekedwa patsogolo; chipikacho sichiyenera kukhala chochepa kapena chokwera kwambiri moti zambiri zothandizira zimaperekedwa ku khola kapena kumbuyo kwenikweni ndipo pang'ono chabe ku sacrum.

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Hip, Core, ndi Misuli Yatsitsi Pindula ndi Dongosolo la Bridge

Mu mlatho wa pelvic womwe umathandizidwa, mimba ya m'mimba, mmbuyo, mchiuno ndi minofu imagwirira ntchito pofuna kubweretsa ndi kusunga thupi la pansi m'mlengalenga. Ndimagulu osiyanasiyana, omwe akatswiri ambiri amakhulupirira kuti ndiyo njira yabwino kwambiri yogwiritsira ntchito, kugwiritsa ntchito ndi kulimbikitsa maziko anu.

Kafukufuku wina wofukufuku wa 2006 wofalitsidwa mu nyuzipepala ya BMC Musculoskeletal Disorders anasonyeza kuti kukonzekera maanja kumapangitsa minofu ya m'mimba kuti igwiritse ntchito pokonza malo osalowerera ndale.

Zolembedwa zimathandiza kukhazikitsa ndi kusunga mgwirizano pakati pa pelvis ndi m'mbuyo. Izi ziri ndi phindu pamene muwona kuti mlatho umachotsa malo omwe amachokera kumbuyo kwa msana. Mlatho wothandizira umaphatikizapo kusintha pamene malowa ali pansi pa sacrum.

_Zotsatira:

_{Cairns, Mindy C. PhD, MMACP, MCSP, MSc (Manip Ther) *; Foster, Nadine E. DPhil, BSc (Mafoni), MCSP, PGCE +; Wright, Chris BSc, AFIMA, FSS ++. Kuwongolera Mchitidwe Wosinthidwa wa Makhalidwe Abwino Otetezeka Zochita ndi Physiotherapy Yowonongeka Kwambiri Kubwerera Kumbuyo. Mphepo J 2006 Sept 1.}

_{Kisner, Carolyn, MSPT ndi Colby, Lynn Allen, MSPT Zolemba Zozizira Zochita ndi Njira. 4th ed. 2002. FA Davis Company. Philadelphia, PA.}

_{Martuscello, J., et. al. Kukonzekera mwatsatanetsatane wa zochitika zazikulu za minofu panthawi ya machitidwe olimbitsa thupi. J Strength Cond Res. June 2013. Kupezeka: March 2016. http://www.ncbi.nlm.nih.gov/pubmed/23542879}

_{Stevens VK, Bouche KG, Mahieu NN, Coorevits PL, Vanderstraeten GG, Danneels, LA. Thupi lopweteka mthupi la buluu pazochitika zabwino panthawi yolimbitsa thupi BMC Musculoskeletal Disor Sept 20, 2006}