Ko e pelvic retroversion ko ha ngaue fakatuʻasino ia ʻoku ne ʻomi ʻa e pelvis ki mui, ko e ola ʻo e malohi ʻo e ngaahi uoua hamstring. ʻOku o fakataha ʻa e tuʻunga ko ʻení mo e holoki ʻo ha lumbar tuʻa, koeʻuhí he ʻoku fakatupu ʻe he feʻaveʻaki ʻo ha souni ʻe taha ha ngaahi liliu ʻi ha feituʻu kehe.
Ko e pelvis, ʻa ia ʻoku ui foki kongaloto pelvic, ko ha feituʻu ia ʻo e sipoti skeleton ʻa e faʻahinga ʻo e tangata ʻa ia ʻoku ne fatongia ʻaki hono faʻu ha fehokotaki ʻi he vahaʻa ʻo e ongo vaʻe mo e sinoʻi ʻakau; ko ha feituʻu ʻoku fakahoko ʻi ha feʻaveʻaki ʻe ua ʻoku fie maʻu ki ha ngaahi ʻekitivitī kehekehe ʻoku fakahoko fakaʻaho; pea ʻi he taimi ʻoku tauhi ai e ngaahi meʻa ko ʻení pea ʻoku faʻa fakatupu ai mamahí. ʻOku ʻiloa e ngaahi fatongia ko ʻení ko e tokotaha taʻe-faʻa-ako pea mo e pelvic retroversion.
ʻI he taimi ʻoku fai ai ʻa e fakamaʻa, ko e kolomu lumbar flattens, ko ia ʻoku fakaleleiʻi.
Ífakahokohoko fakamotuʻalea
Ngaahi tupuʻanga ʻo e pelvic retroversion
Ko e Pelvic retroversion ko ha ngaue fakatuʻasino ia ʻoku fakatupu ʻe he vavakovi mo e ʻe ʻa ʻo ha ngaahi uoua pau, pea ko ha tuʻunga fakanatula ia ʻo e sinó ʻi he taimi ʻoku fakahoko aí hip extension. ʻI he taimi ʻoku tauhi maʻu ai pē ʻa e tuʻu ko ʻení, ʻe ala iku ia ki hano fakanounouʻi ʻo e ngaahi uoua ʻoku ʻikai faʻa aʻu ki aí, fakamavahevahe taufehiʻa mo e fakaʻilonga ʻe ua.
Ko ha ʻuhinga ʻe taha ke fakakaukau ki ai ko ha ngaahi tuʻunga sedentary, ʻa ia ʻoku toe foki mai ai ʻa e pelvis silaiti mo e vertebrae ʻo e tuʻa lumbar, pea faʻu ha founga fakaleleiʻi, ʻa ia ʻoku ne fakatupu ʻa e mamahi koeʻuhi ko e compaction ʻo e ngaahi tisi vertebral.
Ngaahi uoua ʻoku nau ngaohi pelvic retroversion
Fehangahangai mo e ngaue anteversion, ʻOku ʻoatu ʻa e pelvic retroversion fakamalo ki he ngaue ʻa e ngaahi uoua kehekehe, hangē ko ʻení:
- Geminians
- Sikuea Crural
- Hamstrings: fakamavahevahe taufehiʻa, semimembranous mo e foʻi
- Buttocks maximus, lotoloto mo siʻisiʻi
- Ngaahi uoua ʻo e kete
- Obturator uoua
Ko e ha ʻoku fakatupu ai ʻe pelvic retroversion ʻa e mamahi??
ʻI he taimi ʻoku ʻi ai ha hokohoko pe ʻikai potupotutatau ʻi he vahaʻa ʻo e ngaahi uoua ʻoku ne fakatupu ʻa e anteversion mo pelvic retroversion, te ke lava ʻo maʻu ha postures ʻoku ne fakatupu ʻa e mamahi ʻi mui mo e ngaahi liliu ʻi hono tuʻa.
Ko e ongo feʻaveʻaki ʻo e pelvis, kapau ʻoku ʻoatu ia ʻi ha taimi ʻoku tauhi maʻu te nau lava ʻo fakatupu ha mamahi; pea ko ia ai kuo pau ke akoʻi e ʻilo ki he sinó. Ko e ʻuhinga ia ke tokangaʻi ai ʻa e mamahi ʻoku ʻomi ʻe pelvic retroversion, ʻoku fie maʻu ke fakahoko ʻe he tokotaha ha faʻahinga ako ʻoku nofotaha ʻi hono fusi mo fakaloloa e hamstrings, koeʻuhi ko e taha ʻeni ʻo e ngaahi tupuʻanga ʻo e toho ʻa e pelvis. ʻIkai ngata ai, ʻoku totonu ke ke fakahoko ha workouts ʻoku tokanga taha ki hono tauhi ʻo e ngaahi seini kotoa ʻo e uoua ke fakamalohia.
ʻOku totonu foki ke manatuʻi ʻe lava ke ʻaonga ke fakahoko ha ngaahi ngāue ʻa ia te ke lava ai ʻo liliu ha tuʻunga ʻoku fehangahangai mo iá, ko ʻeku ʻuhinga, pelvic anteversion.
Founga hono fai ʻo ha pelvic anteversion mo retroversion
Ko e taha ʻo e ngaahi founga lelei taha ke fekuki ai mo e ngaahi palopalema koeʻuhi ko pelvic anteversion mo retroversion, ʻoku fakaʻaongaʻi ki he fakamālohisino fakaesinó; pea ʻi he ʻuhinga ko ʻení kuo pau ke tau manatuʻi ʻe lava ke tokoniʻi kitautolu ʻi hono fai maʻu pē iá ʻi he taimi ʻoku tau aʻusia ai ʻa e ngaahi ola lelei tahá. Ke kamata ngaue ʻi he ʻuhinga ko ʻeni, ʻoku ke fie maʻu pe ha Meti ʻoku ne fakaʻata kitautolu ke tau fiemalie ange; kae ʻumaʻā foki, te tau toe fie maʻu foki ha tokanga lahi ke tau lava ʻo fakahoko totonu ʻa e ngaue.
Ke fai hono fakaʻaongaʻi ʻo e anteversion mo e retroversion ʻo e pelvis, ʻoku faingofua ʻaupito ʻa e ngaahi sitepu ke muimui ki aí, pea ko e ngaahi meʻa ʻeni ʻoku hokó:
- ʻUluaki, kuo pau ke ke tokoto ʻi ho tuʻa, flexing e ngaahi foʻi maka mo e ʻaofi vaʻe naʻe poupouʻi lelei ʻi he kelekele. ʻOku totonu ke ʻoua naʻa tuʻu ʻa e lumbar tuʻa, ko ʻeku ʻuhinga, ʻaki hono ngaofe fakanatula.
- Pea kuo pau leva ke ke aleapau fakalelei mo e buttocks mo e kete, ko e meʻa ʻoku ʻiloa ko pelvic retroversion, ke liliu ʻa e Pikoʻanga ʻo e lumbar pea ʻai ke ala ki he kelekele. Kuo pau ke ke tukuange ʻa e ʻea lolotonga hoʻo fai ia.
- Pea kuo pau leva ke ke fai ʻa e ngaue fehangahangai, ui ko e pelvic anteversion, ke lava ʻo fakamamafaʻi ʻa e Pikoʻanga lumbar ki ha tuʻunga lahi ange.
- ʻI he taimi kotoa pe kuo pau ke fetuʻutaki ʻa e buttocks mo e kelekele, pea kuo pau ke fai ia ʻi ha founga ʻoku mapuleʻi, ʻo ʻikai fakamālohiʻi e ngaahi tuʻunga fakaʻosí.
Ngaahi fehalaaki angamaheni ʻi he taimi ʻoku nau fai ai ha anteversion mo retroversion ʻo e pelvis
ʻOku angamaheni ʻaki ke manatuʻi ʻoku ʻi ai ha ngaahi fehalaaki angamaheni ʻi he taimi ʻoku fai ai ha pelvic anteversion mo e retroversion, ʻa ia te tau fakaikiiki atu ʻi lalo ke ʻoua naʻa hokohoko atu hoʻo fakatukupāʻi kinautolú ʻi he taimi ʻoku fakamālohisino aí:
Toʻo hoʻo buttocks mei he kelekele
Ko e taha ʻo e ngaahi fehalaaki angamaheni ʻi he taimi ʻoku fai ai ha anteversion mo retroversion ʻo e pelvis kuo pau ke fai ha fakamatala ʻoku ʻikai totonu ke fakamavaheʻi ʻa e ngaahi seini mei he kelekele. Kuo pau ke mapuleʻi ʻaupito ʻa e ngaue pea kuo pau ke faʻu ia ʻe he pelvis. Te ke lava ʻo tuku ha nima ʻi lalo he tuʻa ki laló ke vakaiʻi pe naʻe tonu hono fakahokó.
Fakamalohiʻi e fuʻu ngaʻunu lahi
ʻI he taimi ʻoku ke ngaue ai ke fehangahangai mo e makasini ko ʻeni, ʻoku ʻikai totonu ke fakamalohiʻi ʻa e ngaahi tuʻunga fakaʻosi ʻo e anteversion mo e pelvic retroversion., he te ne lava ʻo fakamamahiʻi koe kapau te ke fai ia. ʻE feʻunga pe hono fakatahatahaʻi ʻo e feituʻu ke ke ʻiloʻi ai hoʻo pelvis.
Feituʻu totonu ʻoku ʻi ai e ʻū ʻēlia ʻoku ngāue ʻaki e ʻ
ʻI he taimi kotoa pe kuo pau ke ke tauhi ʻa e kia flexors loloto koeʻuhi ke tuku lelei ho kia.
Ko e meʻa tatau pē, manatuʻi ko ha ngāue fefonongaʻaki ia pea ʻoku ʻikai fie maʻu ia ke fakatupulaki hono mālohí. Kuo pau ke mapuleʻi ke ʻiloʻi e founga ʻoku ngaʻunu ai ʻa e feituʻu pelvic; pea ʻi he foungá ni ʻoku aʻusia ai ʻa e ngaahi ola lelei tahá.
ʻI he tafaʻaki ʻe taha, kuo pau ke fai ha fakamatala ki he tuʻunga ʻo e pelvis ʻiate ia pe, ʻoku ʻikai fie maʻu ia ke fakatuʻutamaki; pea ʻoku lahi e faikehekehe ʻi he kakai ʻe niʻihi mo e niʻihi, pe mei ha ngaahi ʻuhinga pe fonua kehekehe. ʻOku ʻikai ʻuhinga ia ʻoku lahi ange pe siʻisiʻi ange hoʻo Pikoʻanga ʻoku kovi ange ʻiate ia pe. ʻOku fakahoko ʻe fakatupu ha fatongia mahuʻinga, ka kuo pau foki ke tau manatuʻi ko e toʻonga moʻui sedentary, ʻi he niʻihi kehé, ʻi ai hono ivi tākiekina fakahangatonu ki he faʻahinga palopalema ko ʻení.