{"id":6800,"date":"2018-09-06T18:37:57","date_gmt":"2018-09-06T11:37:57","guid":{"rendered":"https:\/\/purna.vn\/?p=6800"},"modified":"2018-09-06T18:43:03","modified_gmt":"2018-09-06T11:43:03","slug":"nhung-dieu-can-luu-y-khi-xoan-trong-yoga-de-han-che-chan-thuong","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/nhung-dieu-can-luu-y-khi-xoan-trong-yoga-de-han-che-chan-thuong\/","title":{"rendered":"Nh\u1eefng \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd khi xo\u1eafn ng\u01b0\u1eddi trong yoga \u0111\u1ec3 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng"},"content":{"rendered":"

Trong Yoga c\u00f3 kh\u00e1 nhi\u1ec1u \u0111\u1ed9ng t\u00e1c xo\u1eafn v\u1eb7n c\u1ed9t s\u1ed1ng b\u1edfi nh\u1eefng l\u1ee3i \u00edch v\u00e0ng \u0111em l\u1ea1i cho s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi. Ngo\u00e0i vi\u1ec7c t\u00e1c \u0111\u1ed9ng t\u1edbi c\u00e1c \u0111\u1ea7u d\u00e2y th\u1ea7n kinh \u1edf c\u1ed9t s\u1ed1ng v\u00e0 h\u1ec7 th\u1ea7n kinh c\u1ea3m x\u00fac , gi\u00fap \u0111\u01b0a \bm\u1ed9t l\u01b0\u1ee3ng m\u00e1u d\u1ed3i d\u00e0o t\u1edbi nh\u1eefng v\u00f9ng n\u00e0y, c\u00e1c t\u01b0 th\u1ebf xo\u1eafn v\u1eb7n c\u00f2n gi\u00fap xoa b\u00f3p c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng, c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a…Tuy nhi\u00ean, c\u00e1c b\u1ea1n c\u1ea7n c\u1ea9n tr\u1ecdng l\u01b0u \u00fd m\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc khi v\u1eb7n xo\u1eafn c\u01a1 th\u1ec3 \u0111\u1ec3 tr\u00e1nh g\u00e2y t\u1ed5n th\u01b0\u01a1ng v\u00e0 c\u0103ng th\u1eb3ng c\u00e1c kh\u1edbp c\u0169ng nh\u01b0 d\u00e2y ch\u1eb1ng.<\/p>\n

T\u00ecm hi\u1ec3u v\u1ec1 Kh\u1edbp c\u00f9ng ch\u1eadu<\/h2>\n

Tr\u01b0\u1edbc khi \u0111i s\u00e2u v\u1ec1 c\u00e1c \u0111\u1ed9ng t\u00e1c yoga v\u1eb7n xo\u1eafn, ch\u00fang ta h\u00e3y c\u00f9ng nhau t\u00ecm hi\u1ec3u v\u1ec1 Kh\u1edbp c\u00f9ng ch\u1eadu (Sacroiliac Joint – SI Joint).<\/strong> Kh\u1edbp c\u00f9ng ch\u1eadu l\u00e0 hai kh\u1edbp n\u1ed1i gi\u1eefa \u0111o\u1ea1n th\u1ea5p nh\u1ea5t c\u1ee7a c\u1ed9t s\u1ed1ng – kh\u1ed1i x\u01b0\u01a1ng c\u00f9ng v\u00e0 ph\u1ea7n sau c\u1ee7a khung ch\u1eadu.<\/p>\n

\"\"
(S\u01b0u t\u1ea7m)<\/figcaption><\/figure>\n

V\u1eadn \u0111\u1ed9ng \u1edf kh\u1edbp c\u00f9ng ch\u1eadu thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3 gi\u1eefa nam v\u00e0 n\u1eef\u00a0\bc\u0169ng nh\u01b0 kh\u00e1c nhau gi\u1eefa m\u1ed7i ng\u01b0\u1eddi. Nam c\u00f3 d\u00e2y ch\u1eb1ng c\u00f9ng ch\u1eadu d\u00e0y v\u00e0 ch\u1eafc h\u01a1n, kh\u1edbp c\u00f9ng ch\u1eadu \u00edt v\u1eadn \u0111\u1ed9ng h\u01a1n n\u1eef. Trong khi \u0111\u00f3, n\u1eef c\u00f3 kh\u1edbp c\u00f9ng ch\u1eadu di \u0111\u1ed9ng h\u01a1n v\u00ec d\u00e2y ch\u1eb1ng l\u1ecfng h\u01a1n v\u00e0 c\u00f3 th\u1ec3 t\u0103ng l\u00ean trong chu k\u1ef3 kinh nguy\u1ec7t, v\u00e0 nh\u1ea5t l\u00e0 trong th\u1eddi gian mang thai.<\/p>\n

Ch\u1ee9c n\u0103ng ch\u00ednh c\u1ee7a kh\u1edbp c\u00f9ng ch\u1eadu l\u00e0 n\u00e2ng \u0111\u1ee1 cho n\u1eeda ph\u1ea7n tr\u00ean c\u01a1 th\u1ec3 khi ch\u00fang ta \u0111\u1ee9ng ho\u1eb7c ng\u1ed3i;\u00a0qua th\u1eddi gian s\u1ebd c\u00f3 nh\u1eefng sang ch\u1ea5n l\u00ean kh\u1edbp n\u00e0y. Do \u0111\u00f3, b\u1ea5t k\u1ec3 gi\u1edbi t\u00ednh l\u00e0 g\u00ec, ch\u1ea5n th\u01b0\u01a1ng kh\u1edbp c\u00f9ng ch\u1eadu d\u1ec5 g\u00e2y h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng \u0111\u1ebfn ho\u1ea1t \u0111\u1ed9ng trong cu\u1ed9c s\u1ed1ng c\u0169ng nh\u01b0 ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n.<\/p>\n

T\u1ea1i sao Purna l\u1ea1i n\u00f3i v\u1ec1 kh\u1edbp c\u00f9ng ch\u1eadu \u1edf \u0111\u00e2y? Kh\u1edbp c\u00f9ng ch\u1eadu c\u00f3 li\u00ean quan g\u00ec \u0111\u1ebfn s\u1ef1 v\u1eb7n xo\u1eafn trong yoga?<\/p>\n

Kh\u1edbp c\u00f9ng ch\u1eadu trong c\u00e1c \u0111\u1ed9ng t\u00e1c yoga<\/h2>\n

C\u00e1c t\u01b0 th\u1ebf v\u1eb7n xo\u1eafn trong yoga ch\u00ednh l\u00e0 th\u1ee7 ph\u1ea1m c\u00f3 th\u1ec3 g\u00e2y ra ch\u1ea5n th\u01b0\u01a1ng \u1edf kh\u1edbp c\u00f9ng ch\u1eadu. Th\u01b0\u1eddng h\u1ecdc vi\u00ean s\u1ebd \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn c\u1ea7n b\u00e1m ch\u1eb7t hai x\u01b0\u01a1ng ng\u1ed3i xu\u1ed1ng th\u1ea3m, gi\u1eef x\u01b0\u01a1ng ch\u1eadu \u1ed5n \u0111\u1ecbnh (hay c\u00f2n g\u1ecdi l\u00e0 neo khung ch\u1eadu xu\u1ed1ng d\u01b0\u1edbi s\u00e0n) r\u1ed3i h\u00e3y xo\u1eafn c\u1ed9t s\u1ed1ng \u0111\u1eb7c bi\u1ec7t trong c\u00e1c th\u1ebf ng\u1ed3i v\u1eb7n xo\u1eafn ng\u01b0\u1eddi.<\/p>\n

\u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 x\u01b0\u01a1ng c\u00f9ng s\u1ebd b\u1ecb v\u1eb7n c\u00f9ng v\u1edbi c\u1ed9t s\u1ed1ng, trong khi \u0111\u00f3 x\u01b0\u01a1ng ch\u1eadu l\u1ea1i b\u1ecb gi\u1eef l\u1ea1i v\u00e0 chuy\u1ec3n \u0111\u1ed9ng theo h\u01b0\u1edbng ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n

Vi\u1ec7c n\u00e0y v\u00f4 t\u00ecnh g\u00e2y s\u1ee9c \u00e9p l\u00ean d\u00e2y ch\u1eb1ng k\u1ebft n\u1ed1i gi\u1eef x\u01b0\u01a1ng ch\u1eadu v\u00e0 x\u01b0\u01a1ng c\u00f9ng v\u1edbi nhau, l\u00e2u d\u00e0i g\u00e2y ra \u0111au m\u00e3n t\u00ednh c\u0169ng nh\u01b0 ch\u1ea5n th\u01b0\u01a1ng v\u00f9ng kh\u1edbp c\u00f9ng ch\u1eadu.<\/p>\n

L\u01b0u \u00fd \u0111\u1ec3 v\u1eb7n xo\u1eafn an to\u00e0n trong yoga<\/h2>\n

Purna \u0111\u1ed3ng \u00fd tr\u01b0\u1edbc khi xo\u1eafn ch\u00fang ta c\u1ea7n m\u1ed9t \u0111i\u1ec3m neo l\u1ea1i nh\u01b0ng \u0111\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 x\u01b0\u01a1ng ch\u1eadu m\u00e0 gi\u1eef \u1ed5n \u0111\u1ecbnh ph\u1ea7n \u0111\u00f9i v\u00e0 b\u00e0n ch\u00e2n khi v\u1eb7n xo\u1eafn c\u01a1 th\u1ec3. \u0110\u00f3 l\u00e0 kinh nghi\u1ec7m m\u00ecnh \u0111\u00fac k\u1ebft \u0111\u01b0\u1ee3c sau qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, gi\u1ea3ng d\u1ea1y c\u0169ng nh\u01b0 nghi\u00ean c\u1ee9u v\u1ec1 c\u01a1 th\u1ec3 h\u1ecdc.<\/p>\n

B\u1edfi c\u00f3 m\u1ed9t \u0111i\u1ec1u ch\u00fang ta c\u1ea7n l\u01b0u \u00fd \u0111\u00f3 l\u00e0 kh\u1edbp c\u00f9ng ch\u1eadu l\u00e0 kh\u1edbp n\u1ed1i c\u1ee7a s\u1ef1 \u1ed5n \u0111\u1ecbnh ch\u1ee9 kh\u00f4ng ph\u1ea3i \u0111\u1ed9 linh ho\u1ea1t. N\u1ebfu x\u01b0\u01a1ng ch\u1eadu \u0111\u01b0\u1ee3c xo\u1eafn tr\u01b0\u1edbc ti\u00ean, sau \u0111\u00f3 c\u1ed9t s\u1ed1ng \u0111\u01b0\u1ee3c xo\u1eafn theo th\u00ec kh\u1edbp c\u00f9ng ch\u1eadu s\u1ebd \u0111\u01b0\u1ee3c b\u1ea3o v\u1ec7 d\u00e0i l\u00e2u h\u01a1n<\/strong>.<\/p>\n

<\/div>\n

Do \u0111\u00f3, \u0111\u1ec3 b\u1ea3o v\u1ec7 kh\u1edbp c\u00f9ng ch\u1eadu kh\u1ecfe m\u1ea1nh, c\u00e1c t\u01b0 th\u1ebf \u0111\u1ee9ng nh\u01b0 Trikonasana, Parivrtta\u00a0Trikonasana hay ng\u1ed3i v\u1eb7n nh\u01b0\u00a0Marichyasana III, ch\u00fang ta n\u00ean chuy\u1ec3n \u0111\u1ed9ng x\u01b0\u01a1ng ch\u1eadu v\u00e0 x\u01b0\u01a1ng c\u00f9ng c\u00f9ng m\u1ed9t l\u00fac v\u1edbi nhau<\/strong>.<\/p>\n

Mong c\u00e1c b\u1ea1n luy\u1ec7n t\u1eadp an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 khi v\u1eb7n xo\u1eafn ng\u01b0\u1eddi nh\u00e9 \ud83d\ude09<\/p>\n

 <\/p>","protected":false},"excerpt":{"rendered":"

Trong Yoga c\u00f3 kh\u00e1 nhi\u1ec1u \u0111\u1ed9ng t\u00e1c xo\u1eafn v\u1eb7n c\u1ed9t s\u1ed1ng b\u1edfi nh\u1eefng l\u1ee3i \u00edch v\u00e0ng \u0111em l\u1ea1i cho s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi. Ngo\u00e0i vi\u1ec7c t\u00e1c \u0111\u1ed9ng t\u1edbi c\u00e1c \u0111\u1ea7u d\u00e2y th\u1ea7n kinh \u1edf c\u1ed9t s\u1ed1ng v\u00e0 h\u1ec7 th\u1ea7n kinh c\u1ea3m x\u00fac , gi\u00fap \u0111\u01b0a \bm\u1ed9t l\u01b0\u1ee3ng m\u00e1u d\u1ed3i d\u00e0o t\u1edbi nh\u1eefng v\u00f9ng n\u00e0y, c\u00e1c…<\/p>","protected":false},"author":446664,"featured_media":6806,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"bwfblock_default_font":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[16],"tags":[],"class_list":["post-6800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2018\/09\/Marichyasana-900x900.jpg",900,900,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/ja\/author\/purna\/"},"comment_info":1,"category_info":[{"term_id":16,"name":"Yoga","slug":"yoga","term_group":0,"term_taxonomy_id":16,"taxonomy":"category","description":"Inhale the future, exhale the past","parent":0,"count":232,"filter":"raw","cat_ID":16,"category_count":232,"category_description":"Inhale the future, exhale the past","cat_name":"Yoga","category_nicename":"yoga","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/6800","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/comments?post=6800"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/6800\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/6806"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=6800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=6800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=6800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}