I-Piriformis Syndrome Ephakathi Ejwayelekile

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I-Piriformis Syndrome Ephakathi Ejwayelekile

I-Piriformis Syndrome Ephakathi Phakathi Njalo - Ulwazi Oluyisisekelo Olufanele Ulukwazi

Uma une-piriformis syndrome, mhlawumbe usuvele uyakwazi ukuthi ingabangela i-sciatica. Kodwa ingabe wayazi ukuthi kungenye yezinto eziningana ezingase ziholele ebuhlungu bomlenze phansi komlenze wakho? Ezinye izimbangela zihlanganisa i-disc herniated, i-stenosis yomgogodla, noma isisu esicindezelayo.

Nakuba abantu abaningi bethi izimpawu zabo ze-sciatica zibe yi-piriformis syndrome, ohlelweni lwezinto, empeleni ziyinto engavamile kakhulu .. Abalobi be-athikili eshicilelwe ku-November 2008 Journal of the American Osteopathic Associatio n umbiko wokuthi okungenani ama-6% weziguli ezisezingeni eliphansi - futhi kufika ku-36% - ibe ne-piriformis syndrome. (Nabesifazane, qiniseka: Unamathuba angu-6 okuthola i-piriformis syndrome kunamadoda.)

Njengesifo, lesi simo sibonakala njengeqoqo lezimpawu. Mhlawumbe ngenxa yalokhu, kuvame ukudideka nezinye izixilongo - ikakhulukazi, i-radiculopathy. I-Radiculopathy, uma unayo, cishe kuyoba yingozi nakakhulu ngoba ingumphumela wezimpande zomgogodla ezicasuliwe, ngokuvamile nge-disc herniated. Lokho kusho ukuthi, ukushiya i-piriformis syndrome yakho ingaphathwa kabi, kungaholela ekuguqulweni kwenzalo yakho enesayensi.

Ngakho-ke uma i-stretches kulezi nezinye iziqephu zokuzivocavoca kwe-piriformis ingakhulumi ubuhlungu bomlenze, khuluma nodokotela wakho kanye / noma ochwepheshe wezinto ezibonakalayo mayelana nezimpawu zakho.

Ukuze ufunde kabanzi mayelana ne-piriformis syndrome, hlola indaba yami: Iyini i-Piriformis Syndrome?

I-Piriformis Isondeza - Ingabe Kufanele Uyenze Inguqulo Ephakathi Kokuqala?

Lesi sihloko sithatha ukuthi usuqedile isigaba sokuqala ngokulandela ukuqina kwe-hip nokuzivumelanisa nezimo. Uma kungenjalo, ungase ufune ukuqala ngomzila wokuqala we-Piriformis othungayo.

Uma kungenjalo, cabanga ukufudumala kwezinga eliphakathi elihamba phambili ngezinyathelo zokuqala. Ukwelula kokuqala kakhudlwana kwenziwa endaweni yokudoba. Lesi yisimo esiphakeme lapho ulale khona emhlane wakho ngamadolo akho entanyeni nezinyawo ezinyaweni phansi. Isikhundla se-hooking singesinye sezikhundla ezisekelwa kakhulu, okusiza ukwenza ukwelula okutholakala kwabaqalayo kanye nabantu ababuhlungu.

Enye into engase ifinyelele endleleni yakho yokwenza ngempumelelo izinga eliphakathi likwazi ukuhlala phansi. Ngokufanelekile, ukwazi ukwenza ngaphandle kokugxila (emuva kwakho.) Uma ungakwazi ukuhlala uqondile, qala ngezinga lomqali. Uma usufuna ukuzama izinga lesisemkhatsini, cabanga ukweqa ukwehlisa # 4 kulolu chungechunge kuze kube lula ukushintshashintsha kwakho kwe-hip kuye kwanda ngokwanele ukukuvumela ukuba uhlale phansi phansi ngaphandle kokuhlupheka noma ubunzima.

Amakhasi ambalwa alandelayo akunikeza imibono embalwa ye-warms ups, bese isuka emidlalweni!

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Ukufudumala Umzimba Wakho We-Piriformis

Ukufudumala Umzimba Wakho We-Piriformis

Njengoba kuboniswe kwisilayidi sangaphambilini, noma ngabe wenza i-piriformis yezinga eliphakathi, kusengumqondo omuhle ukufudumala ngokuhamba okulula kuqala. Ungase uzame abambalwa ukusuka ku-Routine yabaQalayo futhi okukhulunywe ngabo kusilayidi esidlule, isibonelo:

• Phambuka umlenze owodwa
• Iqhubekela eceleni

Noma zama lesi sici sangaphandle se-hip.

Okuhlobene: Khipha Ukunciphisa Kwakho Okuphansi NgeNhlelo Elula

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I-Piriformis Ishisa - I-Cross One Knee Ngaphezu kokuthi "Yenza" I-Muscle bese Engeza i-Abs

I-Piriformis ivulekile - I-Cross One Knee Ngaphezu kokuthi "Yenza" I-Hip Muscle Kuleyo Ngxenyeni Nenselele Amabdominals Akho Eyakho.

Masiqhubekele phambili ngokufudumala phezulu ngokuhamba phambili ngaphambi kokuba sizame "izandla" zethu, ngezikhundla ezinzima kakhulu.

Kulolu, uzokwelula izinkalo zakho kanye ne-flank, uphakamise ukuxhumana kwakho futhi usebenze i-abs yakho yonke ngesikhathi esifanayo. Ukulungele? Lapha kuya:

Imiyalo:

Themba emhlane wakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Faka phakathi iminwe yakho ngemuva kwekhanda lakho; Izindwangu zakho kufanele zikhomba ohlangothini (kodwa ungacindezeli lokhu uma unomkhawulo noma ubuhlungu ezandleni zakho noma emahlombe.) Uma kunjalo, yenza konke okusemandleni akho.)

Beka isikhumba esisodwa phezu kwedolo eliphambene, bese ubeka phansi ngamabili amadolo ohlangothini lomlenze "omiyo" (okuyinto umlenze owamukela isikhumba sakho.) Yenza kuphela kuze kube yilapho udinga ukuzizwa ulula.

Ngesikhathi esifanayo, ulethe ingalo yakho bese uphakamisa. Yenza i-elbow yakho ekhishwe emgqeni ophezulu. (Ukuze uthole umsebenzi ongcono, gcina usithunyelwe, okusho ukuthi kuzodingeka ucabange ukukhomba i-elbow emadolweni ngaphandle kokwenza njalo.)

Hamba kancane kancane ikhanda lakho, intamo, amahlombe kanye naphezulu ngemuva.

Yenza kuze kube ngu-10 ubuyela bese uphinda ngaphesheya.

Njengoba kungenzeka ukuthi uke wabhekana nakho manje, ukufudumala kwababhalisi kuyinkimbinkimbi yokwehlukaniswa kokuqala kanye nokushintshashintsha okungase kwengeze ekusebenzisaneni nasekusebenzeni kwamandla. Kodwa emakhasini alandelayo, uzokhipha i-ante ekusweleni ngokuthatha ezinye izikhundla ezinzima kakhulu.

Okuhlobene: 7 I-Great Hamstring Isondela

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Uhlezi Piriformis

Uhlezi Piriformis

Lesi sondlo se-piriformis esilandelayo senzeka ngokuhlala. Kungenziwa ngendlela ye-yoga noma nje ngokuzivocavoca. (I-yoga version iboniswa kusilayidi esilandelayo.)

Hlala ngomabili imilenze ethulwe phambi kwakho. Isihluthulelo esisodwa sokuhlezi phansi lapho uhlala phansi ukuzama ukusakaza isisindo sakho ngokulinganayo phakathi kwamathambo ahlezi. (Amathambo okuhlala ama-knobs aqinile ngaphansi kwe-pelvis yakho.) Mhlawumbe uzobazi ngendlela abazizwa ngayo - ngokucindezela okwanele noma isikhathi esimweni sokuhlala, bangalimala.)

Goba idolo elilodwa bese uwela ngaphesheya komunye, ubeka unyawo phansi phansi (nangaphakathi emaphethelweni angaphakathi) idolo elihanjisiwe. Gqoka ingalo yakho ehlukile emadolweni aguqe. Kuhle ukubeka isandla sakho (esinye) phansi ngemuva kwakho ukukusiza ukuthi ugcine isikhundla.

Hlola futhi ukuqinisekisa ukuthi isisindo sakho sisatshalaliswa ngokulinganayo phakathi kwamathambo akho amabili ahlezi. Lokhu kuyinselele kubantu abaningi ngenxa yokuthi ngokushesha ukuhlanganiswa kwe-hip kufanele kuguquke, njengoba kwenza uma uletha umlenze wakho ngaphesheya, ukungezwani kwemisipha ye-piriformis engapheli, kanye nokuhlupha komunye noma ngaphezulu kwamanye imisipha ye-hip yenza ukuthi uphakamise ngokuzenzakalelayo isicu sakho ukuze uhlale. Kodwa ungavumeli lokhu kwenzeke, uma kungenzeka. Uma uhambelana kahle kakhulu kulesi sici, kungcono ukuthi imiphumela yakho ibe ngcono.

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Engeza izinselelo ekuhlaleni iPiriformis Ukudula - I-Version ye-Yogis

Engeza izinselele ekuhleleni iPiriformis

Njengoba ngishilo ekuqaleni, ukuhlelwa kwe-piriformis ehlezi kungenziwa njenge-yoga pose. Kule nkinga, ubuye wengeze inselelo eyengeziwe ngokuvumela ukuhamba ekugcineni emlenzeni wakho futhi uphakamise ingalo eyodwa.

Ukuqinisa umsebenzi wakho kule ndawo, ukukhulula ukubamba emadolweni akho, (njengoba kuxoxwe ekuqaleni) futhi uphakamise ingalo ngqo (kepha ungalokothi uhlanganise umhlanganiso wakho wegoli.) Ukugcina ifomu lakho kule ndawo yilokho okwenza usebenze kanzima, futhi enye yezindlela ezingcono kakhulu zokuqinisekisa ukuthi yikuphi (okukhulunywe ngakho ekuqaleni) gcina isisindo sakho somzimba sisakazwa ngokulinganayo phakathi kwamathambo amabili ahleliwe; kungenjalo, cishe uzothola kancane kancane ku-piriformis.

Okuhlobene: Amathiphu Okuphulukisa Ukubuyela Emuva

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Sula iPiriformis Yakho Poseon Pose

Sula iPiriformis Yakho Poseon Pose

Futhi ekugcineni, sifike ku-doozie-iningi lazo zonke izidumbu ze-piriformis. Lena enye ethathwe e-yoga (ebizwa ngokuthi i-pigeon pose.) Ngakho-ke, yiba i-yogini, noma umane uyenze njengento yokuzivocavoca.

Ukuqala ezandleni zakho nasemadolweni, wehlise phansi ukuze umlenze owodwa udluliselwe emuva. Bend i-hip yakho yangaphambili namadolo. Uma kunokwenzeka, misa umlenze wakho ukuze idolo lakho lihambisane nokuhlanganyela kwakho kwe-hip. Lokhu kungenzeka ukuthi akunakwenzeka uma unzima kakhulu emisipha yakho ye-hip kanye / noma ibhande le-aliotibial. Uma kunjalo, yenza okusemandleni akho.

Beka izandla zakho phansi phambi kwakho ukusiza ukusekela. isisindo. Ungabasebenzisa ukuhlunga ukuthi isisindo sithinta kanjani izinyathelo zakho, uthatha isisindo esiningi ezandleni zakho lapho isondlo iba kakhulu, futhi uma ucabanga ukuthi ungangena ngokujulile.

Enye indlela yokuhlunga isondlo sakho sincibilikisa isiqu sakho ngokuya phezulu ukuze uthathe ingcindezi, futhi ukhulise i-trunk yakho uma ucabanga ukuthi ungathatha okungaphezulu.

Okuhlobene: Yoga for Pain Back

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Umzimba wePiriformis Cool Down - Kokubili Knees kuya Side

I-Piriformis Imisipha Yenza Ukuphumula Okuphansi - Kokubili Knees kuya Ehlangothini

Kule nqubo ephakathi kwe-piriformis yokuguquguquka komzimba, awugcini nje ukwelula imisipha, kodwa wanezela emsebenzini wokusebenza, izinselele zokulinganisela nezinselele zokuxhumanisa kwakho. Siyakuhalalisela !.

Manje yisikhathi sokupholisa phansi. Yenza kanjalo ngokuphinda uphinde uphinde uphinde ubeke isikhundla sakho (ngemuva kwakho emadolweni akhotha futhi izinyawo zakho zihlala phansi). Yelulela ngqo izingalo zakho (kodwa ungavali izindwangu zakho.) Ngokufanele, izingalo zakho ziyoba ezingeni lehlombe, kodwa ngokuqinisekile akudingeki ukuba uma ngabe lokhu kukubangela ubuhlungu noma ubunzima.

Thatha amabini womabili ngapha nangapha, kodwa manje, gcina amadolo akho ezingeni eliphezulu, hhayi phansi. Futhi, gcina izinhlangothi zombili zempuphu yakho engenhla kanye nezingalo zombili ngokulinganayo ukuxhumana phansi. Ngamanye amazwi, uma uguqa ngamadolo akho, ungavumeli izingalo noma amahlombe ngakolunye uhlangothi (lapho amadolo akho akhomba khona (ukugibela lapho uphonsa amadolo akho.

Hlala kule ndawo phakathi kwemizuzwana engu-5 no-30, bese ubumnene ubuyela imilenze yakho esikhundleni sokuqala "sokuma". Phinda ngaphesheya. Phinda konke ukulandelana izikhathi ezingu-2-3.

Okuhlobene: I-Best Best Routine Hacks ye-People With Pain Back

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I-Piriformis Ephakathi Elula Ukulandelana - Imithombo

_Umthombo:

_{UBojijian-O'Neill, L., DO, Mclain, R., DO, Coleman, M., DO thomas, PhD. Ukuxilongwa nokuphathwa kwe-Piriformis syndrome: Indlela Yokususa I-Osteopathic. I-Journal of the American Osteopathic Association. Nov 2008. Kufinyelelwe ngo-Ephreli 2016. http://jaoa.org/article.aspx?articleid=2093614}