Iyiphi indima imisipha yakho edlala ezingeni lakho lokubuhlungu emuva?
Izicubu ezithambile yigama elibhekisela eqenjini lamaseli asebenza ndawonye ukuxhuma, imvilophu, ukwesekwa kanye / noma ukuhambisa izakhiwo ezizungezile. Ukusetshenziswa okunembile kwaleli gama kuveza izinhlobo eziningana zezicubu kanye nezinhlelo zomzimba kubandakanya imisipha, ukuxhuma, isikhumba (isimiso sezinkampani), isimiso sezinzwa kanye nesistimu yokujikeleza (izitsha zegazi.)
Ngenkathi noma yiyiphi yezinhlaka zomzimba ezibalwe ngenhla noma izinhlobo zezinthambo zingadlala indima ebuhlungu bakho emuva futhi ukuphulukiswa kwayo, ukuze uhlaziye umgogodla (nokubuye uqonde okwenzekayo ekuhlinzekeni) uzokhathazeka ikakhulukazi ezimbalwa .
Ngokuvamile, "izicubu ezithambile" zisetshenziselwa ukuchaza imisipha, amathonti, imigqa kanye / noma i-fascia.
Imisipha
Umgomo wokwelapha ngokuvamile uthola imisipha eqinile ngokwanele ukusekela emuva kwakho futhi iguquguquke ngokwanele ukukuvumela ukuba uhambe kalula kuzo zonke izinkomba ezikhona.
Futhi, entanyeni noma emuva kokuhlinzwa udokotela wakho kumele abe nokuphazamisa imisipha ethile ukuze afinyelele isakhiwo esithile ahlose ukusebenza kuso. Uma ukuhlinzwa kungumhlobo wendabuko, okusho ukuthi akuyona inqubo yokuhlinzwa emgodini emincane (MAST), lokhu kungathinta kakhulu isikhathi sakho sokuphulukisa.
Fascia
Olunye uhlobo olubalulekile lwezicubu ezithambile zokwelapha emuva nangentanyeni luyinkimbinkimbi. UFascia isembozo esizungeze imisipha kuzo zonke izilinganiso, kusukela esitokisini esincane, kuya emathandeni e-fiber ehlanganisa imisipha ehlukahlukene kumisipha ngokwawo, kanye namaqembu omzimba kanye naso sonke isimiso se-musculoskeletal.
Inhloso ye-fascia ukusekela ubuqotho nokuhamba kwemisipha.
Okufanelekile, amafayili ama-fascial ahamba kahle kodwa uma ulimazekile, noma unezinkinga zokumisa, ungabanjwa. Ngenxa yokuthi i-fascia igxilisa imisipha, lapho ibambelela, ingaba iphutha ngemisipha eqinile.
Inqubo ebizwa ngokuthi i-myofascial release ingasetshenziswa ukulungisa lokhu. (Kuvame ukuhlinzekwa njengokwelashwa ngamathambo okuxuba kanye nabanye abaqeqeshiwe.) Uma ungenalo ukwelashwa, cabanga ukusebenzisa amabhola we-tennis noma i-roller foam ukuze wenze "ama-kinks" nezintandokazi "njengezintambo" njengoba uzizwa.
Isexwayiso le nqubo ingaba buhlungu! Kodwa uma isetshenziswe ngendlela efanele, kungabangela ukuthuthukiswa kwenkululeko nokunyuka kobuhlungu.
Izindlela zokuzikhandla ze-Fascial ziyathola ukuthandwa, futhi. Iningi libandakanya ukukhululwa kwemvelo (njengoba kuchazwe ngenhla) kanye nokunyakaza kwe-bouncy ukusiza ukubuyisela ukuqina kwezemvelo kwendawo yokugqoka.
Imibono evela emkhakheni wokuzikhandla we-fascial isiqalile ukufaka izinhlelo eziningi ezinjenge-yoga kanye ne-Pilates.
AmaLigamente namaTendons
Ukuba nolwazi oluthile olusebenzayo mayelana nezinhlobo zezicubu ezixhunyanisayo ezigcina amathambo akho ndawonye futhi amalunga akho ahlangene angasiza ekuklanyeni nasekusebenzeni okuhlangenwe nakho kwakho kokuzivocavoca. Umbono wami wukuthi kuhle ukwazi ukuthi yini osebenzayo uma uhamba, uvocavoca noma uqobo uthatha inxenye ekwelapheni kwakho.
Ama-ligamenti axhuma amathambo okuhlangene ndawonye ukusiza ukuvimbela ukunyakaza ngokweqile (futhi okulimazayo) kulowo ohlangene. Ama-tendons axhuma imisipha emathanjeni. Futhi uketshezi lwama-synovial, olutholakala ezinhlangothini ezinama-synovial (isibonelo, izingxenyana zakho zezinhlamvu), kusiza ukuqhubeka ukuhamba ngokushelela futhi ubuhlungu mahhala ngokugcoba isikhala phakathi kwamathambo. Emgodleni, uketshezi lwe-synovial luyatholakala kumalungu e-facet.
Indima Yezicubu ZeSoft Emuva Kokulimala Nokubuhlungu
Izindwangu ezinomsoco kanye nokulimala emuva zihle kakhulu.
Uma ulimaza isidumbu, kubizwa ngokuthi uhlobo; ukulimala ku-ligament kubizwa ngokuthi i-sprain. Ubukhulu bokulimala kwezicubu ezithambile kuxhomeke kwiBanga lalo. Kukhona amaBanga ama-1 avela ku-1 anomoya omnene (njenge-muscle noma i-tendon emva kosuku lokulimala kakhulu) ngo-3 okumelela ukuphuka okuphelele (ukulimala okubi kakhulu okudinga usizo oluphuthumayo lokuqala kanye nokunakekelwa okusheshayo kwezokwelapha.)
Isimo noma ikhwalithi yezicubu zakho ezithambile nazo zingathinta amazinga akho obuhlungu lapho ehlonishwa, eqinile futhi / noma engalingani (ngokwamandla nokuvumelana nezimo.)
Ama-Soft Tissue Quick Fixes for Back Back
Izikhathi eziningi abantu bakhononda ubuhlungu be-back uma lokho abanakho ngempela kunemisipha emihle ye-hip.
Ukuze ukwazi ukulungisa lolu hlobo lwe-backache, cabanga ukwelula lezi zinhlanzi ezilandelayo.
- I-Hamstring Isondela
- I-quad ihamba
- Isingeniso sangaphakathi (Groin) Sithatha
- Uthini Lwangaphandle Ludlulela
Kodwa uma ubuhlungu bakho obuya emuva buya ngenxa yemisipha ephansi ephansi, cabanga ngokuzama lokhu okusheshayo nokulula okuyizinkinga ze-tamer .