Kubo bonke kodwa abaqaphile kakhulu kithi, ukuhlala nokusebenza ekhulwini lama-21 kungabangela ukwehluleka okukhulu ekuhambeni. Ngenkathi lokhu kunakho okulula, kufanele uqaphele ukushiyeka. Ngesinye, imisipha ehlala ingasebenzi kakhulu kosuku ingcono kakhulu ukungena ekugxileni futhi ikunike ubuhlungu.
Enye imisipha enjalo, eyaziwa ngokuthi i-trapezius ephezulu, idlulisela ububanzi bezingxenyeni zamahlombe akho, futhi ijwayele kakhulu lolu hlobo lwenkinga.
Ungazihlola wena ngokwakho ngokubheka okulula. Zibuze:
- Ngingakuhambisa kanjani kahle amahlombe ami, ikakhulukazi, phansi?
- Nginezinhlungu noma ukuzwa okungenakuzwakala phezulu phezulu kwehlombe noma kokubili?
Uma ukunyakaza kwakho kwehlombe kulinganiselwe futhi / noma kukhona ubuhlungu endaweni, eyodwa noma zombili imisipha yakho ye-trapezius engenhla ingase ibe se-spasm. Ngenhlanhla, izixazululo zikhona ukuthi ingxenye enkulu ayiyona yezokwelapha futhi kulula ukuyisebenzisa.
Izicupho Zomzimba Zithanda Ukuthwala Okuhle
Imisipha ye-trapezius ephezulu iphendula ngokuphindaphindiwe ngokusilaphaza. Futhi ngenxa yokuthi zitholakala kanjalo ukuze ukwazi ukufinyelela owezakho, ungase ucabange ukuzama inqubo yokuzihlaziya.
I-trapezius muscle ephezulu, kanye nezinye izinhlanzi zehlombe ezifana ne-infraspinatus, zivame ukuba zindawo ezivulekile zokuthuthukiswa kwamaphuzu okulimaza ama-myofascial. Isikhwama sokuxilonga ubuciko kwezobuciko bokukhishwa kwemvelo singakusiza lapha.
Futhi, isifundo se-2018 eshicilelwe kwi- Journal of Sports Rehabilitation sikhombisa ukuthi isidingo esilulekile singasiza ekunciphiseni ubuhlungu kanye nezimpawu ezihlobene nokuqhutshwa amaphuzu okuqala.
Isithombe esikhulu
Iningi labantu bacabanga ukuthi izicupho ezingaphezulu, njengoba zivame ukubizwa ngokuthi zifushane, zikhona zonke. Isizathu salokhu kungenzeka ukuthi izicupho ezingaphezulu zivame ukukwazisa kakhulu kakhulu uma ziqinile noma kungenjalo "azijabuli." Kodwa empeleni, kunezingxenye ezintathu zomuthi we-trapezius.
Izindawo ezintathu ze-Trapezius Muscle
Umsila we-trapezius uhlukaniswe ngezigaba ezintathu: I-fibers engenhla, exoxwe kakade, i-fibers ephakathi, ebizwa ngokuthi i-trapezius ephakathi, nezintambo eziphansi, ezibizwa ngokuthi, waziqagela, izicupho eziphansi.
Ukuhlukaniswa kube izingxenye ezihlukene, ezihlukene zale misipha ngokuphathelene nokusebenza. Ngamanye amazwi, indawo ngayinye yenza okuthile okuhlukile.
Ake sihlole.
Imisebenzi ye-Trapezius Muscle
Imisipha ye-trapezius isebenza njengokubili ukusimama kokumisa nokuhamba komzimba. Izenzo ezijwayelekile ongazibona lapho i-trapezius ehilelekile kufaka hlangana nokuhlukumeza amahlombe akho, ukujikijela, ukuphendulela nokwandisa intamo yakho nokugcina amahlombe akho phansi.
I-trapezius engenhla, ingxenye ewela eziqongweni zamahlombe akho, ingaphakamisa, noma iphakamise, ibhande lakho lehlombe. Kubuye kusize ukunweba, ukugoba nokuguqula intamo yakho, enomphumela wokubuyisela ikhanda lakho, eceleni bese ulijika, ngokulandelanayo. Umsebenzi wokujikeleza uthatha ikhanda ungene ohlangothini oluphambene nalolo lugqoko lwentamo nenhlanzi.
Ngenkathi ukuphakama kwamahlombe isenzo esisemthethweni se-trapezius muscle, lokhu akuyona into enhle ngaso sonke isikhathi. Uma usebenza edeskini, noma umsebenzi wakho uhilela ukushayela okuningi, cishe uyazi lokhu okuhlangenwe nakho kuqala.
Uma ibhande lehlombe likhishwa ngendlela ehlala njalo futhi engapheli, kuholela ekusungulweni okungalungile okungenza izicupho ezingaphezulu zihlale ziqinile. Umphumela ungaba ubuhlungu, ukunyakaza okulinganiselwe nokulahlekelwa kwintamo yokuguquguquka kwentamo kule ndawo.
Kanye nezicupho eziphansi, i-trapezius engenhla nayo iyakusiza ukushintshanisa ihlombe lakho phezulu. Lokhu kuhamba kwenzeka uma uphakamisa ingalo yakho ohlangothini, uma kunikezwa amahlombe akho, intamo, kanye nengenhla ephezulu zilungele kahle futhi imisipha yakho iguquguquka.
I-trapezius ephakathi iseza ukuletha ama-shoulder blade emuva, kuya emgodleni. Futhi, uma uhlala edeskini noma ushayela usuku lonke lokhu kungase kube ukunyakaza okunamandla kokuvimbela noma ukulawula ukunyakaza kwe-kyphotic ngokweqile kuleyo ndawo.
I-trapezius ephakathi iyasiza futhi ukuzinzisa ihlombe ngesikhathi sokunyakaza kwezingalo ezithile.
Futhi ekugcineni, umsila we-trapezius ophansi unomsebenzi ongenhla wokugcizelela okwakusenhla nesiphakathi kokuletha ibhande lehlombe phansi. Lokhu kuyisenzo esingafani nalokho okwenziwe nge-trapezius engenhla okukhulunywe ngaso ekuqaleni kwalesi sihloko.
I-Trapezius Muscle njengeMisipha Ebuhlungu
I-trapezius iyisisindo sokuphefumula . Lokhu kusho ukuthi kusiza ukuvula isibalo esincane sokugwinya emoyeni esifundeni esiphezulu. Kodwa esikhundleni sokuthembela kule misipha yokusekela ukuphefumula, cabanga ukuthuthukisa ikhono lomzimba wakho wokuphefumula oyinhloko futhi onamandla, isifingqo, futhi ubuhlungu bokuzimela.
> Umthombo:
> Kamali, F. Ukuqhathaniswa kwe-Upper Trapezius ne-Infraspinatus I-Myofascial Trigger Point Therapy yi-Needry Dry ku-Overhead Athletes Ne-Unilateral Ehlombe Impingement Syndrome. J Sport Rehabil. Jan 2018.
> Kendall, Florence, McCreary, Elizabeth Kendall, Provance, Patricia Geise. Imisipha Ukuhlola nokusebenza 4th ed. UWilliams noWilkins. Baltimore, Maryland, 1993.