I-musso ye-psoas iyisisindo esiphansi esisezingeni eliphansi emzimbeni, eduze kakhulu nomgogodla naphakathi kwamathambo we-hip namathanga. Lokhu kujula, kuhlangene neqiniso lokuthi ama-psoas avela ezinhlangothini zama-vertebrae amahlanu, asho ukuthi lidlala indima ebalulekile empilweni yangemuva. I-psoas iyisisindo se-hip flexible, njengoba kunjalo nesisindo se- quadriceps .
Usebenzisa i-psoas yakho uma uhamba, ugijimela, ukhuphuka izitebhisi, uhlale, udlale imidlalo noma wenze konke okudinga ukuhamba nge-hip.
Anatomy
I-psoas iqala ohlangothini lwe-vertebrae lumbar futhi, ngokwenza isimo se-triangular, ifinyelela ngaphansi kwethemoni efaka phezu kwe-bump encane ngaphakathi kwephethini lesthanga elibizwa nge-trochanter encane. Endleleni eya e-trochanter encane, i-psoas ihlangene nomunye umsila okuthiwa i-iliacus. I-iliacus iyisisindo esikhulu, esisicathulo esihlala ngaphakathi ngaphakathi kwethambo lakho le-hip. Ngokubili i-illiacus nemisipha ye-psoas (ebizwa ngokuthi i-iliopsoas muscle) isebenza ukushintsha ukuhlanganiswa kwe-hip.
Indlela i-Hip Flexion isebenza ngayo
Ukuxuba ukuhlanganiswa kwe- hip kungenzeka enye yezindlela ezimbili. Ungaphakamisa umlenze wakho, noma ungakwazi ukugoba isiqu sakho phambili. Sesivele sikhuluma ngokuphakamisa umlenze. Lokhu kuyintando evamile eyenzeka kahle kakhulu yonke imisebenzi oyenzayo. Kusukela ekuhleleni ukugijima emncintiswaneni ekwenzeni imibhede yabantwana, ukuqhuma kwe-hip kuyisenzo somzimba esisisekelo kakhulu.
Ukubheka ngaphezulu-uhlobo lwesibili lwe-hip flexion-kuhilela ukugcina imilenze yakho imisa futhi ubophe isiqu sakho phansi.
Izwi lokuqapha: Ngesikhathi isenzo sokugoba, abantu abaningi benza iphutha lokugodla emuva. Laba bantu bavame ukukholelwa ngephutha ukuthi bayazivumelanisa nokuhlangana kwe-hip. Akunjalo-bazungeza iminyango yabo. Lo mkhuba wokubuyisela emuva ungase uzalwe ngenxa yokungabi nokuqwashisa ngomzimba womzimba.
Ukuze usebenzise umsizi we-psoas ukuguqa ngaphezulu, awukwazi ukugodla emuva kwakho. Isenzo sivela ku-hip.
I-Psoas ne-Sit Up Exercises
Olunye ulwazi olungavamile mayelana nomsebenzi we-muscular psoas luhlobene nokuzivocavoca. Abantu abaningi, ekufuneni imisipha emathunjini omzimba , bakholelwa ukuthi benza ama-sit ups ngokungalungile uma basebenzisa i-hip flexors (i-psoas ne-quadriceps) ngesikhathi sokugcina sokunyakaza - lapho i-trunk yakho ifika ngokugcwele phansi. Bakholelwa ukuthi ukuhlala phansi kufanele kusebenze i-abs yakho, ngakho-ke uma i-abs ingenzi umsebenzi, uyakhohlisa.
Kodwa akunjalo.
Okwenzeka ngempela ngenkathi uhlala phansi izidumbu zesisu zisinciphisa ukuletha ikhanda, intamo, amahlombe kanye ne-thoracic. Uma izibeletho zisifinyelele ngokugcwele, azikwazi ukuphinde zenzele i-trunk yakho phansi. Ngamanye amazwi, i-abs ingakuletha kuphela ingxenye yendlela.
Eqinisweni, imisipha yamathumbu ayifuni ngisho nokuhlangana kwe-hip. Lokhu kusho ukuthi abakwazi ukuphazamisa isenzo se-hip flexion. Ngakho-ke uma i-abs ikuthathele ngangokunokwenzeka, izimpande ze-hip zingena ukuze ziqede umsebenzi.
Umzimba we-psoas udlala indima ebalulekile ekumeni. Ezikhundleni eziningi, kusiza ukugcina ukujula okuncane kwe-pelvic, okusiza ekugcineni igundane lakho elivamile le-lumbar.
Uma kuphela umsizi we-psoas uthola isivumelwano, noma omunye uthola isivumelwano ngaphezu kwesinye, isenzo se-psoas sithinta isiqu sakho eceleni. Lesi senzo sibizwa ngokuthi i-lateral flexion.
Imiphumela ye-Tight or Poo Psoas
Uma umsizi wakho we-psoas uqina kakhulu noma ufushane, ungase uthande ukubuyela emuva, ikakhulukazi uma unselele imisipha yakho yesisu. Uma i-psoas yakho ibuthakathaka, cishe kuyoba nzima ukuvumelanisa ukuhlanganyela kwakho kwe-hip. Lokhu kungathinta kabi ikhono lakho lokukhwela izitebhisi, hamba ukukhuphuka, uphakamise endaweni olele ngayo ngemuva kwakho (supine) noma ulungise ukuma endaweni ehlezi.
Umthombo:
UKendall, uFlorence Peterson, uMcCreary, u-Elizabeth Kendall, no-Provance, uPatricia Geise. Imisipha Ukuhlola nokusebenza nge-Posture and Pain. Yesithathu. Baltimore, Maryland: Williams & Wilkins, ngo-1983.