Yoga Inotsigira Bhutiro reBhorid Rokudzorera Kurwadziwa

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Kubatsirwa kweBridge Bridge Pose

Iga yoga yakatsigira bhiriji pose inogona kubatsira kubvisa marwadzo ako ekudzokera shure. Heano zvimwe zvishomanana zvezvose zvakabatsirwa:

• Nokuisa mberi kwemahudyu ako pazvishoma, zvinogona kuchinja kuenzanisa pakati pesimba uye kushanduka kwemisungo yako yehudyu.
• Kutora muhudyu mako mumhepo kunogona kuisa / kuenderera mberi kune-multi-joint motion, dzidzo yepamusoro uye yekudzivirira.
  • Zvinotora dambudziko rekutsvaira kwepando mukati memhepo, kupa misi miviri mitsauko matsva kugadzirisa kuburikidza nesimba uye kutambanudza .
  • Bhiriji rinotsigirwa pose rinogona kupisa kana kusimbisa mimba dzomumwoyo dzinodiwa kuti dzive nechekudzivirira kwepilvic.
  • Inokurudzira maonero akaenzana emapuranga, ayo anoita kuti misi miviri ishandiswe pakuita basa rinobudirira rwekurapa.)
• Iyi nzvimbo inogona kubatsira kusimbisa mushure mutsva.

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Kutsigirwa Bhutori Pose uye Kubva Kurwadziwa

Kana uchigadzirisa zvinokuvadza, zvakanakisisa kushanda mune imwe nzvimbo inopa kuponeswa kukuru kwezviratidzo. Kana uchinge wazvisimbisa mubhiriji rinotsigirwa, tora nguva kuti uone kana chimwe chezviratidzo zvako chiripo. Kana zvakadaro, mirai purogiramu uye bvunza chiremba wenyu kana mukana wacho wakakodzera pane imwe mamiriro ako. Kana iwe usingaoni zviratidzo, kana uchinge wawana zvakanaka kubva kune waunopa utano, edza zvakare.

Inotsigirwa Bridge Bridge uye Acute Back Pain

Nyanzvi dzinokurudzira basa rakashandurwa mushure mekukuvara kwakadzika shure. Kana uine marwadzo anorwadza shure kana kuti-flare-up, iwe ungangodaro uri nani pane wakamirira kusvikira chiitiko chacho chapfuura, tisati tatora bhiriji inotsigirwa pose. Izvozvo zvakati, kana nzvimbo yacho ichiita kuti musana wako uchinzwe zviri nani, inogona kunge iri nzira yekugara yakashanda pasina kuwedzera zvinhu. Kurukurai izvi nechiremba wenyu kana murapist kana iwe usina chokwadi.

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Kushamwaridzana Nemapelvic Tilt

Kushamwaridzana kwebhiriji rinotsigirwa pose pamwe necheplvic tilt. Izvi ndezvokunyatsotarisa zvimedu zvemuzasi uye pasi.

Sezvaunofamba, ramba uchiremekedza miganhu yemarwadzo ako kuti urege kunetsa dambudziko chero ripi zvaro kana dambudziko raunogona kuva naro. Kana nzvimbo yacho ichitsvaira, zvichida zvakanakisisa kumisa chidzidzo chekudzidza uye kuchengetedza.

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Inonzwa Ichitsigirwa - Munhu Ane Nhamo Yakapinda Akafanana Nomutangi

Nezve Yoga Expert, Ann Pizer ane tsanangudzo yakanyorwa uye yakaenzaniswa pamusoro pokuti ungaita sei bridge rinotsigirwa pose. Mariri, anopa 2 maitiro akasiyana-siyana: Kutanga uye akapfuura.

Mushanduri wepakuvamba, nebhokisi pasi pe sacrum, ndiyo yakakodzera yakawanda kana iwe une dambudziko shure. Ichi ndechokuti inopa rubatsiro rwakawedzerwa kune nzvimbo dzakakuvadzwa kana dzekuchengetedzwa, izvo zvinogona kuderedza mukana wekukuvara zvakare.

Kuiswa kwechidziro pasi pe sacrum yako kunofanira kuva yakadaro kushamwaridzana kumusana kunyange. Iyi inhau yekuvharwa kwekuvharidzirwa maererano ne sacrum , coccyx uye yakaderera kumashure - haisi yehutachiona. Iyo sacrum inofanira kupiwa pakutanga; ibhokisi harifaniri kunge rakadzika kana rakanyanya zvokuti zvakanyanya zvekutsigirwa zvinopiwa ku coccyx kana pasi kumashure uye zvishoma zvishoma ku sacrum.

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Hip, Core, uye Back Muscles Zvibatsiro Kubva paBridge Bridge Pose

Muchibhiri chepelvic chinotsigirwa, dumbu remuviri, kumashure, hip uye mushure mutsvina rinoshanda muchikwata kuunza nekuchengetedza muviri wakaderera mumhepo. Icho chikwata chakabatana-siyana, icho nyanzvi dzakawanda dzinotenda kuti ndiyo nzira yakanakisisa yekuita nayo, shandisa uye usimbise pfungwa yako.

Chimwe chekutsvakurudza kwakaitwa muna 2006 chakabudiswa mubhuku rinonzi BMC Musculoskeletal Disorders chakaratidza kuti kubata maitiro ekuisa maitiro ekudzivirira maziso emimba kuti ashande kugadzirisa kusina kwematongerwe enyika.

Izvo zvinyorwa zvinobatsira kusimbisa nekuchengetedza kuwirirana kwepamusoro pemapanga uye pasi kumashure. Izvi zvinorehwa kana iwe uchifunga kuti bhiriji rinobvisa pasi rinotsigira kubva pasi seri kweganda. Bhiriji rinotsigirwa rinopindirana nekushandura apo bhokisi rinogara pasi pe sacrum.

_Sources:

_{Cairns, Mindy C. PhD, MMACP, MCSP, MSc (Manip Ther) *; Foster, Nadine E. DPhil, BSc (Hons), MCSP, PGCE +; Wright, Chris BSc, AFIMA, FSS ++. Randomized Controled Trial of Specific Stinal Stabilization Kuongorora uye Kubvumirana Physiotherapy yeChirangaridzo Chakanyanya Kudzorera. Chirwere J 2006 Sept 1.}

_{Kisner, Carolyn, MSPT naColby, Lynn Allen, MSPT Kuchengetedza Maitiro Okudzidzira uye Maitiro. 4th ed. 2002. FA Davis Company. Philadelphia, PA.}

_{Martuscello, J., et. al. Kugadziriswa kwakarongeka kwemuviri wemishonga mushure mekuita muviri muviri. J Strength Cond Res. June 2013. Kuwana: March 2016. http://www.ncbi.nlm.nih.gov/pubmed/23542879}

_{Stevens VK, Bouche KG, Mahieu NN, Coorevits PL, Vanderstraeten GG, Danneels, LA. Utachiona hutachiona huri mune hutano hwakanaka paunenge uchigadzirisa kugadzikana maitiro BMC Musculoskeletal Disor Sept 20, 2006}