Abaqalayo i-Piriformis Syndrome

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I-Supine Position ye-Piriformis Syndrome

Lokhu kulandelana kwemisebenzi kuhloswe ikakhulukazi kwabaqalayo abaqala ukulungisa i-piriformis syndrome ngokusula. Uma kunguwe, siyakuhalalisela ngokuthatha umthwalo wempilo yakho kanye namazinga akho obuhlungu! Manje ake siqale.

Njengomuntu oqalayo, kungenzeka ukuthi ukhonjwe kangcono ngokwenza amasheya endaweni ephezulu. Isikhundla se-supine sisemuva wakho. Kulokhu, uzoguqa ngamadolo bese ubeka izinyawo zakho phansi phansi, okuthiwa yi-hook-amanga.

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Ukufudumala Umzimba Wakho We-Piriformis

Qala isimiso sokwazisa se-piriformis ngokufudumala izinkalo zakho ngokujwayelekile. Lokhu kungakunika ithuba elihle lokubuyisela emuva okufanele uqale ukuqhubekela phambili kwe-piriformis syndrome.

Uhlelo lwe-Piriformis lwehlisa uhlelo Hip ukufudumala

Themba ngemuva kwakho endaweni ephakeme futhi ulethe uqale owodwa (bent) knee bese omunye up uye esifubeni sakho. Zibophe phezulu phezulu emaceleni noma ngemuva kwamathanga akho eduze kwedolo. Donsela kuwe. Hlala kulesi sikhundla imizuzwana engu-5-30, bese ubeka ngobumnene phansi, bese omunye.

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I-Cross One Knee Ngaphezu kokuthi "Yenza" I-Hip

Qhubeka ukufudumala, kepha manje kuletha idolo elilodwa nje phezulu esifubeni sakho. (Lokhu kuhamba kufana ne-knee elula eyake yenze ngaphambilini.)

Bese uthatha idolo elikhuphukela ngaphesheya. Ukuze "uthole" umlenze ophumayo, lapho i-piriformis ikhona khona, cabanga ngokuhlosisa amadolo kuhlangothini oluhlukile. Umlenze "omiyo" cishe uzolethwa njengoba wenza lokhu. Awudingi ukulungisa lokhu - kuvamile.

Hlala endaweni elula ukuze uthole imizuzwana engu-5-30 bese ubuyela ngokuzithoba endaweni yokuqala.

Ibanga ozolihambisa umlenze lizohluka ngokusho ukuthi i-piriformis yakho neminye imisipha ye-hip ikuphi, nokuthi ubuzwa bunjani ubuhlungu. Njalo uhlale ungenabuhlungu - okungukuthi, hamba uze ukwazi konke ngaphandle kokucindezeleka, ukucindezeleka noma ukucindezeleka okuhlobene nomzimba.

Lokho kusho, ngoba usulele, kungenzeka ukuthi uzoba ne-leeway encane. Ukuphuka komzimba okulindelekile noma ngeke uzuze kulokhu, kodwa akufanele uhambe ngokujulile ekutheni i-sciatica yakho iqhubekele noma uhlangabezana nanoma yiluphi uhlobo lwesifo senzwa.

Indlela Yokuqaphela Izinzwa Zezinzwa Lapho Ukwenza I-Piriformis Yula

Ngenxa yokuthi i-ncium sciatic itholakala ngaphansi kwemisipha ye-piriformis ungase uthole ukuzwa okungaveli kumzimba wesisu. Kudingeka uqaphele kakhulu le mizwa. Bazozizwa benjengezizwe zikagesi zenye uhlobo eziwela phansi umlenze owodwa: izikhonkwane nezinaliti, ukushaqeka, ukugubha noma ukuvutha. Ungase ubone ubuthakathaka kanye / noma ukuphazamiseka emlenzeni owodwa. Uma kunoma yikuphi, ezinye noma zonke lezi zimpawu, ubuyekeze ukuvivinya umzimba bese ukhuluma nodokotela wakho wezempilo noma udokotela ngalokho okufanele ukwenze.

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Iqhubekela eceleni

Ukuze ukhulise ukuphuma kwe-hip yangaphandle, zama ukuletha amadolo amabili phansi kolunye uhlangothi. Hamba kuphela uma udinga ukufinyelela "emaphethelweni" lapho uzizwa khona okuthile okwenzekayo emisipha, kodwa akusizi ukuthi kunzima noma kuyabuhlungu. Hlala khona phakathi kwamasekhondi angu-5 kuya kwangu-30, bese ubuyisa ngomumo imilenze yakho esikhundleni sokuqala "sokuma".