Fun Ikẹkọ Pataki Awọn alaisan Rẹ 101

Walk into any gym or health club and you�ll find people exercising�their core. mojuto ikẹkọ has�taken the world by storm, and for good reason, as every DC knows. Strengthening the�core creates stability and better movement and helps prevent lower back pain. To help patients get the most from�their efforts, it�s important they understand what they�re doing. You can explain the difference between the local and global iṣan, as I�ve outlined�below, and help your patients�perform core work safely and effectively.

Kini Core?

I like to tell patients that their core is a shorthand way of referring to all the muscles of their�lower back/pelvis/hip area. It�s where your center of gravity is located and where movement begins. A strong core stabilizes the spine and pelvis and supports you as you move. The core has 29 pairs of muscles that�fall into two categories:

��Local Muscles. Patients can think�of local muscles as the deeper muscles, the ones close to the�spine and responsible for stabilization.�They don�t have much ability to move the�joints. The local muscles are further broken down into primary and secondary categories. The primary local muscles are the transverse abdominus and multifidi (the two most critical muscles for providing stability). The secondary local muscles are the internal obliques, quadratus lumborum, diaphragm and pelvic floor muscles.

��Global Muscles.�The global muscles are the outermost layer of muscle�they�re the ones you can feel through your skin. They�re responsible for moving joints. The global muscles in the core are the rectus abdominus, external obliques, erector spinae, psoas major and iliocostalis.

Ipilẹ naa yẹ ki o ṣiṣẹ bi ẹyọkan iṣẹ iṣọpọ, pẹlu awọn iṣan agbegbe ati agbaye ti n ṣiṣẹ papọ lati gba irọrun, didan, gbigbe laisi irora. Nigbati awọn iṣan ba ṣiṣẹ pọ ni aipe, paati kọọkan pin kaakiri, fa ati gbigbe awọn ipa. Ẹwọn kainetik ti išipopada ṣiṣẹ daradara nigbati o ba ṣe nkan ti o ni agbara, bii adaṣe tabi ṣiṣe.

Ipalara mojuto

An injury to one of the core muscles usually means an episode of lower back pain for your patient. When that happens, the deep stabilizers change how they work as a way to compensate for the injury and protect the area. The stabilizers now have delayed action; they�re turned on only after you move, instead of as you move. Because now they�re not functioning as they should, the�brain recruits the�global muscles to compensate. That causes a core imbalance. The result: pain in the lower back, pelvis and glutes (the big muscles you sit on).

Exercises designed to help get patients� core muscles back in balance are the best way to prevent re-injury and avoid lower back pain. Traditional abdominal exercises are often recommended to strengthen the global muscles. These exercises can actually increase pressure on the lower spine. Similarly, traditional lower back hyperextension exercises meant to stretch out the lower spine also may actually increase pressure on it. A better approach to preventing lower back pain is restoring stability with the core exercises below.

Àmúró inú

Àmúró inu n mu gbogbo awọn iṣan adehun ṣiṣẹ ni ogiri inu, laisi pẹlu awọn obliques ti o wa nitosi ati awọn iṣan rectus. Idaraya yii ṣe okunkun asopọ laarin awọn iṣan agbaye ati awọn iṣan agbegbe ti o jinlẹ. Eyi ṣe iranlọwọ fun mimu-pada sipo iwọntunwọnsi laarin wọn ati ki o ṣe ilọsiwaju lile ọpa-ẹhin.

Lati ni imọran bi awọn iṣan ti o wa ninu iṣẹ mojuto rẹ ṣe, gbe awọn atampako rẹ si kekere ti ẹhin rẹ ni ẹgbẹ mejeeji ti ọpa ẹhin rẹ. Nigbamii, ṣe isunmọ ibadi: tẹ siwaju lati ibadi nipa iwọn 15. O yẹ ki o lero awọn iṣan ti o wa ni ẹhin isalẹ rẹ ti nlọ bi o ti tẹ ki o si tun duro lẹẹkansi.

Lati ṣe àmúró, duro ni titọ ki o mu mu ninu ikun rẹ, bi ẹnipe o fẹ lati lu. Di ijanilaya fun iṣẹju-aaya 10, lẹhinna sinmi. Tun 20 igba; ṣe mẹta tosaaju.

You�ll know you�re doing the brace correctly if you poke your extended fingertips right into your side below your ribs and then brace. You should feel the muscles move under your fingertips.

Curl-Ups

Curl-ups ṣe ikẹkọ abdominus rectus, iṣan inu gigun ti o nṣiṣẹ ni inaro lati egungun igbaya rẹ ni gbogbo ọna isalẹ ni ẹgbẹ mejeeji ti bọtini ikun rẹ.

Start by lying on your back with your hands palm-up beneath your lower back. Bend one leg and put the foot flat on the floor; extend the other leg. Hold your head and neck stiffly locked onto your ribcage�imagine them as one unit. Lift your head and shoulders slightly off the floor by three or four inches and hold that position for 20 seconds. Your elbows should touch the floor while you do this. Relax and gently lie back again. Repeat 10 times. Switch legs and repeat 10 times gain. Do three sets.

Tip: If your patient has�neck discomfort doing this, have them push their�tongue against the roof of the�mouth�to help�stabilize the neck muscles.

Afara ẹgbẹ

The side bridge, also called the side plank, trains the quadratus lumborum, lateral obliques, and transverse abdominus muscles, all local muscles that help stabilize the�spine.

Bẹrẹ nipa sisọ ni ẹgbẹ rẹ. Gbe ẹsẹ oke rẹ si iwaju ẹsẹ isalẹ rẹ (igigirisẹ ẹsẹ oke rẹ yẹ ki o fi ọwọ kan atampako ẹsẹ isalẹ). Gbe ara rẹ soke nipa lilo ejika-isalẹ ati igbonwo. Fi ejika idakeji pẹlu ọwọ ọfẹ rẹ. Duro niwọn igba ti o ba le, ni ifọkansi fun ọgbọn-aaya 30. Yipada awọn ẹgbẹ ki o tun ṣe.

Eye aja

Idaraya yii jẹ nla fun ikẹkọ awọn extensors ẹhin, pẹlu longissimus, iliocostalis ati multifidii.

Start on your hands and knees (quadruped position). Raise and extend the opposite arm and leg simultaneously, like a dog pointing to where the bird is. �Hold or eight seconds, then return to the quadruped position. Repeat eight times, then switch arms and legs and repeat for eight reps. Do three sets.

ipari

All the muscles of the�core must work together to produce efficient and effective movement. The core is the center of the�body�s motion�training it is a critical part of any exercise routine. Teaching your�patients proper technique for core training will result in�big benefits for them now and in the future.

Pin itọsọna Imudara Core yii pẹlu awọn alaisan, iteriba ti WebExercises

Sourced nipasẹ Scoop.it lati: Dokita Alex Jimenez

Nipa Dr. Alex Jimenez

Walk into any gym or health club and you�ll find people exercising�their core. mojuto training has�taken the world by storm, and for good reason, as every DC knows. Strengthening the�core creates stability, better movement and helps prevent lower back pain.