Ingxoxo noBrent Anderson PhD, PT, OCS, noMongameli wePolestar Pilates
Kuyini i-sciatica futhi yini ebangela ukuba kube khona? Zikhona yini izivivinyo ze-sciatica ezizosiza ekunciphiseni ubuhlungu?
UDkt. Brent Anderson unempendulo yemibuto yethu. Ungumhlinzeki womzimba, i-Orthopedic Certified Specialist, nomsunguli wePolestar Pilates, omunye wabaholi be- Pilates ukuqeqeshwa ngokugxila ekuvuseleleni. Usitshela konke mayelana ne-sciatica, futhi indima yama-Pilates yokuzivocavoca ekunciphiseni ubuhlungu obukhulu.
UDkt. Anderson uqala ingxoxo yethu nale ncazelo ye-sciatica: I-Sciatica yinoma yikuphi ukuvinjelwa, ukuvinjelwa, noma ukucasuka okusetshenziselwa inzwa enesisindo. Uma uqonda ukuthi isakhiwo esihlotshaniswa ne-sciatica yikuphi, ungaqonda lapho ukucasuka kungavela khona. Siqala lapho, siqhubekele ekuzivocavoca, bese uqedela ngamathiphu othisha.
I-Sciatic Nerve
U-Anderson: Inzwa ye-sciatic ingenye yezinzwa ezinkulu emzimbeni. Inikeza iningi lomsebenzi wezemoto nomzwelo emaphethelweni aphansi. Yakhiwa yi-plexus yezinzwa ezivela kuL1 kuya ku-S1 futhi idlula ngaphakathi ngaphakathi kwesikhumba kuya ngaphandle kwezingulube ngesikhwama sciatic - ukugoba okuncane ekhanda. I-ncium sciatic ngokuvamile ihamba ngaphansi komsizi we-piriformis, igijima phansi ngemuva komlenze ngemuva kwedolo bese ihlukanisa, ingena ngaphakathi nangaphandle kwethole kanye phezulu nangaphansi kwezinyawo.
Izimbangela zeSciatica
U-Anderson: Noma yini ebeka ingcindezi ku-nerve enesisindo noma impande yayo ingadala ukucasula esikubhekisela njenge-sciatica. Lokhu kungenzeka kusuka kwi-disc ye-vertebral ukubeka ingcindezi emithonjeni yemisipha, futhi ukuthi izimpande zondla emzimbeni wezinzwa ezidala izinzwa. Noma ungase ube nenkinga ethile ku-notch esaziwayo - ingozi noma ukuwa emagqabeni akho okwenze ukuhlukumezeka ku-nerve kudlula isitchhi sciatic.
Ukulimala kungabangela ukuvuvukala futhi lokho kungabangela ubuhlungu obukhulu. Ukucindezela kwi-nerve enesisindo kusuka kumzimba we-piriformis ongasebenzi ngokweqile nakho kuyisizathu esivamile sokucasuka okunomsoco.
Esinye imbangela evamile yobuhlungu obushukela yi-neural tension (NT). I-NT icatshangwa ukuthi ibangelwa ukuvinjelwa emgodleni ozungeza inzwa. Le nerve kufanele ihambe ngokushelela phansi emgodleni njengebhayisikili ehamba ngebhayisikili ngokusebenzisa i-casing yayo. Kodwa ngezinye izikhathi isisindo asihambisani kahle futhi lokhu kungabangela ukuvinjelwa.
Isibonelo se-NT sokuvimbela ukunyakaza singabonakala ekilasini lokuzivocavoca lapho umfundi ebonakala enezinhlanzi eziqinile. Bangase babe, isibonelo, ukuphakamisa umlenze omfushane kakhulu. Khona-ke, emva kwesigaba sabo sePilates, banomvuzo omuhle kakhulu wemlenze. Kulesi simo, imisipha yayingakapheli kahle - empeleni yayizama ukuvikela izinzwa. Lapho le nzwa ihlanganisiwe, ukuhlukunyezwa kwehle, futhi ubuhle obuhle bokuhamba bubuyiselwe.
Njengoba sikhunjuziwe ngezimbangela eziningi zobunyovu bomzimba obuyisimanga, ngisheshe ngiphonse umqondo wokuthi sizokuthola isimangaliso esisodwa noma ezimbili esisetshenziselwa ukuhlunguphazwa kwezinzwa zesibindi ebhodini. Ngicela noma kunjalo. Kodwa uDkt. Anderson uyaqhubeka ukusiqondisa ngendlela eyinkinga kakhulu yokuzivocavoca nge-sciatica ekhombisa ukuthi isimo sePilates siyakwazi kanjani, futhi izimpande zawo njengendlela yokuvuselela.
Ukuvikela i-Sciatic Nerve ekuzivocavoca
U-Anderson: I-Sciatica iyingozi yokulimala. Ngokulimala okwenziwe sciatic, ufuna ukuqikelela ukuthi ungacasuli isisindo ngaphezu kwalokho kakade. Cabanga ukuthi isimiso sezinzwa siyaqhubeka ngomzimba wakho wonke kusukela emhlokweni wekhanda kuya ezinzwaneni naseminwe. Nomaphi lapho sidlulisela khona umzimba esiyikho ngempela ekuhambiseni isimiso sezinzwa. Ngakho-ke lokho okufunayo ukunyakaza okungenalutho ngaphandle kokunwebeka ngaphezulu kwegazi.
Ngiyaxwayisa abantu mayelana nombono wemisipha yokuqashwa. Isibonelo, uma wenza i-Pilates evela kumbono we-classical ngaphezulu, lapho uhamba khona kancane kancane futhi ucindezela ama-extensors we-hip (glutes), kungase kungalungile komunye umuntu onesi-sciatica.
Lokho kuzokwandisa ukucindezela kwenzalo enesisindo bese kunciphisa isikhala esiseduze nesibindi. Ufuna ukusebenza ngomgogodla ongaphelele . Sivame ukusebenzisa leli gama: Konke okudingekayo, ngokuncane ngangokunokwenzeka.
Uma i-sciatica ivela kwi-disc ye-herniated, kufanele sithathe zonke izinyathelo zokuvikela. Izinyathelo zokuvikela izintambo zifaka phakathi ukungena emgqeni ongadingekile, futhi ngezinye izikhathi ukwandiswa . Gwema ukudlula izikhwebu kanye nemisipha ye-piriformis. Gwema ukubeka isisindo ekuthuleni. Gwema i-flexion eningi [ukuguqa phambili] emgodleni we-lumbar ongase ucasule inzwa uma kukhona i-disc lesion. Futhi, sebenzisa umgogodla wokungathathi hlangothi , thola izinto ukuhamba futhi uphumule, futhi uthole ingqikithi eqinile. Ungenza ama-Pilates amaningi futhi ususe izingcindezi ku-nerve enesisindo.
Uma kunoma yiluphi uhlobo lobuhlungu olukhona kubalulekile ukusebenza nomfundisi oqeqeshiwe, kodwa uBrett Anderson wasePolestar Pilates uthi abantu abane-sciatica kufanele benze nokuzivocavoca ekhaya. Akukhona lokho kuphela, uthi: Nginamaklayenti athi "Ngizizwa lapha kodwa ngiyesabeka uma ngibuyela emsebenzini", futhi ngithi, yenza i- Pilates emsebenzini!
Home Pilates Ukuzivocavoca kwe-Sciatica
U-Anderson ukhombisa ukuthi iningi lama-pre-Pilates umzimba lihle kubantu abakuzo ekhaya. Izibonelo ezicacile ayinikeza zihlanganisa:
- ama-quadruped exercises [izandla namadolo afana nekati / inkomo nengalo / ingalo yomlenze ]
- i-bug efile
- i-femur arc
- i-clam
- ukuzivocavoca umzimba
- i-swan yangaphambi
- Imibuthano yegundane (iguqulwe ngamadolo egobile, izandla noma izinyathelo emadolweni kungasiza ukuthi i-piriformis iphumule)
UDkt. Anderson waqhubeka wathi akukho mkhawulo ekuzivocavoca. Kuncike ekutheni bazizwa kahle. Ngisho nokuzivocavoca okufana namakhulu aguquliwe kanye nesondlo esisodwa somlenze singasebenza.
Ukuzivocavoca Ukugwema nge-Sciatica
U-Anderson: Ukuzivocavoca okungase kuphazamise umuntu onama-sciatica kungaba ukuzivocavoca njengokugubha njengebhola - uma bevusa inzwa yomsakazo lapho iphuma khona; futhi ukulula okunjenge- spine stretch , spine twist , futhi wabona . Ngesikhathi esifanayo, umuntu angase aguqule lezo zivivinyo ukuze umuntu ayenze ngaphandle kokungazizwa kahle.
Ngithambekele kakhulu ekusebenzeni umzimba wonke futhi ngenza izinguquko ukwenza ukuhamba kahle ngempumelelo. Njengomfundisi, ngizoguqula lo msebenzi futhi ngilungiselele ukuhlinzeka ngempumelelo yokuhamba ngenhlanhla ngaphandle kobuhlungu. Ngizomtshela ukuthi kungumthwalo wemfanelo wokungitshela uma ungakhathazeki, futhi umthwalo wami wokuguqula lo msebenzi ukuze kube nokuhlangenwe nakho okuphumelelayo. Leyo fomula ibe yindlela engcono kakhulu yokubhekana nalabo ababhekene nobuhlungu emuva noma ngenxa yalolu daba, noma yiluphi uhlobo lokugula noma ukulimala.
Amathiphu ama-Pilates Instruct for Clients nge Pain Sciatic
UDkt. Anderson wanikeza lesi seluleko sakwa- Pilates abaqeqeshi , ikakhulukazi abasha, esebenza nabantu abanezinhlungu ezinobuthi:
Ufuna ukwandisa ukuqwashisa komgogodla, ukwandisa ukuhamba kwezinyimba, futhi ube ngumthunzi osebenza kahle, unciphise ngokuqashwa komzimba womzimba. Othisha bangasebenzisa ukuzivocavoca okufana nebhuloho elilodwa ukuze bafundise ukuqwashisa ngokunyakaza kwesigaba.
Isiqubulo engisisebenzisayo lapho ngifundisa ekilasini lesidingo esikhethekile: Inhloso yalesi sifundo ukuthi kube nokuhlangenwe nakho okuphumelelayo, ngaphandle kobuhlungu. Ngicabanga ukuthi ngabe lokho kungaba yisiqubulo samakilasi ethu sonke singamangala ngendlela isitayela sethu sokufundisa siphelela ukuba sibe nolwazi olunembile futhi olunembile. Esikhundleni sokulandela nje ukulandelana, singakwazi ukufundisa abafundi bethu ukuba banomthwalo wemfanelo, futhi uthi kubo uma kukhona okuzwa kungakhululekile, ngicela ungitshele ngakho ngiyakwazi ukuguqula noma ukukunika okunye okumele ngikwenze.
Lapho ngifunda okwengeziwe, nakakhulu ngiyazi ukuthi angazi. Futhi okuphambene nalokhu kuyiqiniso: Okuncane esingazi, lapho sicabanga ukuthi siyazi. Ngingawaqaphela abafundisi abasha ePilates ngokungacabangi ukuthi bayazi kakhulu. Zithobe futhi ungesabi ukubuza ochwepheshe noma othisha abaphezulu ukuba basize.
Ehhovisi lethu, sithi: Injongo yakho eyinhloko ukwenza konke okusemandleni akho iklayenti. Uma umgomo wakho ukubukeka sengathi uyazi ukuthi wenzani noma ukukhombisa ukuthi wazi kangakanani, khona-ke uhlulekile njengothisha we-Pilates. Kungcono ngaso sonke isikhathi ukuthatha indlela encane yokuqapha njengoba sikhula njengabadobi. Uzobona odokotela abaphambili kakhulu behlukumezeka kodwa kungenxa yokuthi benzé iminyaka engu-20 noma engu-30 futhi bazizwe beqiniseka ngokuhlangenwe nakho kwabo.
Okunye no-Brent Anderson: Lapho kuhlangana khona i-Pilates ne-Physical Therapy .
I-Polestar Pilates inikeza ukuqeqeshwa kwabafundisi bePilates emhlabeni jikelele. Izinhlelo zabo zibandakanya isitifiketi esibanzi sokuvuselela kanye nokufunda okuqhubekayo kwamakilasi.