6 Inowanikwa Mukurwara Kunobvisa Kuenda Kwechibatana Chikuru cheCroroacac

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Low Tech Inobatsira Sacroiliac Joint Pain

Ndinoziva kubva pane zvakaitika muupenyu hwangu zvinoshungurudza uye zvinokanganisa dambudziko rejoi ra sacroiliac rinogona kuva.

Kunyange zvazvo chiri chokwadi kuti kurapwa kungava nguva yako yakanakisisa yekugadzirisa mhinduro, vamwe vanhu, iniwo ndakabatanidza, ndakawana zororo mune imwe nzira yepamusoro yepamusoro - kuburikidza nounyoro uye nounyanzvi kuchinja muviri. Shandisai kuti muone zvishomanana zvingave zvichinyanya kufambidzana kweSIM kushandiswa.

Zvimwe: 7 Mishonga yeCroroacac Joint Pain

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Dhonza imwe Knee kuChifuva chako

SI Huru Yakasununguka Hamufambira

Zvinowanzoita kuti utange nekutama kunoshandiswa. Izvi zvinoshandura mapundu ako uyewo kutarisa marwadzo ako "barometer", kana kuti manzwiro uye manzwiro ayo anokubatsira kuti uise mamiriro ekuchengetedza pane zvaunoronga kuita zuva racho.

Nekurwadziwa kwe sacroiliac (pamwe nemamwe marudzi akawanda ematambudziko emashure,) nheyo supine (pamusana wako) inowanzopa rubatsiro rukuru, iyo inogonawo, inogona kubatsira kusunungura dambudziko rakawandisa rinoita kuti SIR yako isaruramise. Muchigaro ichi, pfugama namabvi uye uise tsoka dzako dzakatetepa pasi. Nyorove kubata rimwe ibvi uye uuye naro kuchipfuva chako. Iwe haufaniri kutora mabvi ako yose kuenda kuchipfuva. Enda chete iwe unogona iwe usina marwadzo kana manzwiro okusachengeteka. Tora kwechipiri kana maviri ugoisa rutsoka rwako kumashure pasi.

Zvinofanira Kuita kana One SI Ashungurudza

Iwe uchaona kuti kufamba uku kunonzwa kwakanaka kune rumwe rutivi asi kunorwadza pane imwe. Zvakare, kutonga kwechigunwe pano ndiko kutama chete mukati mekutambudzika pasina mitsara. Saka kana iwe uchifanira kutsika imwe yemakumbo, zvakanaka.

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Ita Zvinhu Zvose Zviri Kumberi Kako

Kana iwe wakadzokera kune iyo (iyo iyo chikamu inogona kunge iri nyaya yezvinyama zvakasimba,) edzai mabheji maviri kumapfupa ekushandisa.

Kudzivirika Kunouya Pakutanga

Nemhaka yekuti uri kuita izvi mune tariro yekuderedza chirwere chejojo ​​sacroiliac, nzira yakachengeteka yekupinda munzvimbo yacho ndeyokuunza gumbo rimwe pane imwe nguva. Kuunza gumbo rimwe pasi pane imwe nguva kunyanya kukosha pakuchengetedza kwako nokuti kunze kwekuti abs yako isimba kwazvo, unogona kuita kuti chinetso chako cheSI chiwedzere.

(Cherechedza: Detailed mirayiridzo iri pane slide yapfuura: The warm Up Your SI Jointmove.)

Pre-Exercise: Itai Kuti Mufaro Wenyu Wakadzika

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Vhura Up SS yako

Nzira mbiri dzekuzarura yako SI Joint

# 1 Adduct the Hip paChiuno Chakanaka

Vazhinji vevadzidzi vega yoga vanodzidzisa kuti kusungirirwa kwemaSIM kwakasungirirwa kune rumwe rutivi. Imwe yenzira yakanakisisa yekuzarura nzvimbo yacho ndeyekunyorwa kwechikafu chinonzi kubviswa, vanoti. Kuwedzerwa kunongoreva kuuya nehudyu iri pedyo nepakati pemutsara wemuviri wako. Iwe unogona kuedza izvo mumamiriro ekumira nekuyambuka gumbo remakumbo anorwadza pamberi pemuviri wako.

# 2 Vhura SI yako nekugadzirisa zvakare

Iwe unogonawo kupisa maviri emadonitori kuti "agadzirise" marwadzo avo. Vamwe vanhu vanorondedzera kubatsirwa kwenguva pfupi kubva pane izvi.

Paunenge uri munzvimbo yepamusoro nemabvi ako akadzikamisa uye tsoka dzako dzikanyarara pasi, isa bhora rakanyoroka kana kuvhara zviviri zvemasokisi pakati pemabvi ako. Kunyatsonyatsodzika kuverengera kuverengwa kwe5 uye zvishoma nezvishoma musunungure. Ita zvinenge 3-5 kubva kune izvi, asi rega marwadzo ako ave mutungamiri wako. Mune mamwe mazwi, simira kana zvinorwadza.

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Tambanudza Outer Yehunze Musungo

Vhura SI neChirongwa chekugadzirisa

Sarudzo inobatanidza kukwidziridzwa (ona slide yapfuura) ndeyokutambanudza musungo wako wokunze. Muchirongwa chekudzidzira, iwe uri kushandisa mukati memakumbo mahudyu, mune mamwe mazwi, kubvumirana navo. Kutambanudza miviri yekunze kwekunze kunogona kunge kwakangofanana nekugadziriswa, pamwe chete kunogona kubatsira kusununguka kusingaperi kwemhepo inogona kuva (zvishoma nezvishoma) yakabata sangano reSIM risina kubatana.

Sezvo pane ipi zvayo inofamba, ita chiuno chako chekunze chinotambanudza gingerly.

Nzira Yokutambisa Njodzi Yako yeSiri Joint Pain Relief

Muchikamu chepamusoro nemabvi ako akadzikamisa uye tsoka dzako dzikanyarara pasi, isa chidzitiro chetsoka rimwe pamabvi echimwe. Putira maoko ako pasi pemabvi anotsigira. Kushandisa yako abs, zvinyoronyoro bvisa mabvi anotsigira pasi, achienda chete zvakakwirira sezvaunokwanisa kunze kwekutambudzika pamusangano we SI. (Kurwadziwa kwakadzika kwakadzika pachidya chako chekunze kunogona kuva chinhu chakanaka.) Gara uchikwira kwenguva pfupi uye gadzika gumbo pasi zvakare. Ita kusvika kune zvishanu zvezvi.

Sezvo neipi imwe yakasungwa nemakumbo kana iwe uine nyaya dzekubatana, zvinogona kuva zvinorwadza kune rumwe rutivi. Nguva dzose famba mumarwadzo pasina nzvimbo chete.

Related: Relieve Low Back Pain neOuter Hip Muscle Stretching

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Ramba Uchinyatsoona

Kunyoro Kurongedza - Kana SUR Pain Permits Only

Kana marwadzo ako achibvumira, iwe unogona kubva kubva pakusimwa kwepine hooking kusvika muzvinyoro zvinyoro. Tora mabvi maviri nenzira shomanana kune rumwe rutivi - kazhinji izvi zvisiri kure nemarwadzo - uye kuedza kuona kana iwe unogona kuzvitsungirira. Gara chete kwemaminitsi mashomanana uye udzose makumbo ako kumashure. Dzokorora kune rumwe rutivi. Tungamira zvinyoro uye nekufungisisa; dzokorora chete kuregerera.

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Quad Stretching

Chete Chevanhu Vakashanda vane Zvinetso zveSI

Kubvisa kukanganiswa kwemasimba ako e quadriceps kunogona kubatsira kuderedza zvimwe zveUS yako kurwadziwa. Mumufananidzo wepamusoro, mufananidzo uri kuratidza rudzi rwakanakisisa rwe quadriceps rwakatambanudzwa, apo iwe unorara kune rumwe rutivi uye unobata rutsoka rwako, zvigunha kana kunyange cheki chako shure kwako, uye zvinyoronyoro uzvikwezere kwauri. Kana iwe usingakwanise kusvika, funga kushandisa shanga kana bhanhire rakakomberedza rutsoka rwako kuti uwedzere nzvimbo yakasvika.

Chengetedza Zvese Yako Yakagadzikana Yakachengeteka - Yenyevero

Iyi nzvimbo haisi yevose. Kana iwe usingashandiswi kuita zvekuita uye iwe une hutano hwakabatana hweSU, ungave uchida kutsvaga rutivi rwakarereka rutivi rwunotambanudza sezvo runogona kubatanidza kubatana. Nokuda kwemamwe mazano ekutambanudza boka iri remasumbu, ona 3 Nzira dzekuwana Quad Stetch Yakanaka

Uri munhu anoona ane dambudziko rekubatana neSI here? Ramba uine sacroiliac jojo yangu pane Pinterest.