Yimiphi Imisipha Yezinsizi Ezithola I-Tightest?

Funda mayelana nemisipha ye-scalene nokuthi kungani bangakwazi ukuqina kangaka

Unemisipha engaphezu kuka-100 entanyeni yakho, enhloko nasebusweni bakho. Bayakusiza wenze izinkulungwane zezenzo njalo ngosuku olulodwa, konke ngokubheke emahlombe akho uma ukupaka okufanayo noma ukuguqula imigwaqo emgwaqweni ongasemgwaqweni ukukhala izinyembezi emuva uma sikhathazekile ngokubamba ukudla okuthandayo.

I-scalenes ingenye yamaqembu omzimba entanyeni yakho, futhi yilawo angase akunike izinkinga ngoba akwazi ukuhlukunyezwa okuningi.

Zakhiwe izihluthulelo ezintathu, ngesethi esisodwa ehlangothini lunye lomzimba wakho. Ukuze ucabange ukuthi babukeka kanjani ungase ucabange ngezigqoko ezingamabhantshi zesikhumba somkhumbi; ama-scalenes afana futhi ahlelwe entanyeni nasetheni lekholomu.

Lapho ama-scalenes ephilile futhi esebenza ngendlela elinganiselayo, basiza ukusekela ukuma okuqondile komgogodla wesibeletho sakho, okuyiyona ndawo yomgogodla ohambisana nentamo yakho. Kodwa ngenxa yokuthi zithandwa kakhulu, lezi zinhlanzi zidlala nendima emikhakheni evamile yezokwelapha ethinta intamo.

Ngaphambi kokuba singenele kulezi zimo nokuthi yini ongayenza ukuze ukhulule ama-scalenes akho, ake sibheke ngokucophelela amaqembu amathathu. Lezi ezinye zezimiso nemibono ekhonjelwe ngezansi-ukuzifunda ngokuzikhethela kodwa kungase kube usizo.

• Ukuvuvukala Kwama-spinal
• I-Twist Twist kanye ne-Rotation
• Ukufakwa kwe-Muscle
• Umsuka Umsuka
• I-Cervical Spine
• Lordosis
• I-Anatomy ye-Spine (w / Izithombe)

I-3 Scalene Muscles

• I-Anterior Scalenes: Ezingxenyeni ezintathu ezakha i-scalenes, i-anterior itholakala eduze kakhulu ngaphambili (i-anterior iyigama eliqondisayo elibonisa ngaphambili noma phambili). Ngokufanayo, njengazo zonke imisipha yama-scalene, kubhekwa njengesisindo somsi.
  
  Ngakho-ke imisipha yesikhumba esiphezulu yenzani? Izinto eziningana, kodwa okokuqala, kuyasiza ukukhumbula ukuthi unayo lezi zinhlanzi ezinhlangothi zombili zentanyeni yakho.
  
  I-scalene yangaphakathi, uma usebenza eceleni kolunye uhlangothi entanyeni yakho, ingakwazi ukugoba nokuguqula intamo yakho. Iphinde iphakamise umhlubu wokuqala, kodwa lokho kuyisenzo esihle kakhulu esiphumelelayo esiphumelela ukuqaphela kwakho ngenkathi kwenzeka. Uma i-scalene yangaphakathi ehlangothini olulodwa lentamo isebenza nomlingani wayo otholakala ngakolunye uhlangothi (lokhu kubizwa ngokuthi "ukwenza ngokubambisana"), iguquguquka (igoba) intamo yakho.
  
  Kuyathakazelisa ukuthi umsila we-scalene we-anterior ubhekwa njengenhlanzi yokuphefumula yokufinyelela ngoba iphakamisa imbambo yokuqala ngesikhathi i-inhale.

• I-Scalenes ephakathi: Njengoba igama liphakamisa, i-scalene medial (scaleneus medius) ihlala phakathi kwamagatsha angaphambili nangemva kokuhamba komzimba we-scalene muscle.
  
  Njengamanye amagatsha omzimba we-muscle kuleli qembu, ukuthi unama-scalene ophakathi kwendophi yakho, kanye neqiniso lokuthi ngamunye usebenza ngokubambisana namanye amathunya amancane, kusho ukuthi i-medius-kanye nabanye- ukukhiqiza okungaphezu kwesenzo esisodwa.
  
  Uma kuphela uhlangothi olulodwa (noma umsizi wesokudla noma wesobunxele) luyaxhunywa, umsebenzi we-scalenus medius ukuphakamisa (okubizwa nangokuphakanyiswa) isibambo sokuqala, ukuguqula (ukugoba), futhi ukugoba kamuva intamo. Uma ama-scalene ephakathi kokubili aphuma enkonzweni, afakazela intamo. Lezi zenzo zifana kakhulu nalezo zesikhumba sangaphakathi, mhlawumbe ngoba amasayithi okunamathiselwe (umsuka kanye nokufaka) kuwo wonke amagatsha atholakala eduze kakhulu.
  
  I-scalenus posterior muscle ibhekwa njengama-breathing muscle breathing ngoba iphakamisa imbambo yokuqala lapho ivula.
• I-postal Scalenes: I-posterior scalene isendaweni ephezulu kakhulu emagatsheni ama-scalene muscle (ngemuva kokubuya emuva). Ayinalo iqhaza kunxantathu ye-scalene - kuphela amagatsha angaphakathi naphakathi enza lokho.
  
  Uma kuphela isikhala esiphezulu se-scalene esivumelanayo, siyavumelana futhi sijikeleze amalunga entamo, njengoba kwenza amanye ama-scalenes amabili. Uma kokubili ama-scalen amaceleni angakwesokunxele nangakwesokunxele esebenza, umphumela uyintambo ye-neck and ukuphakanyiswa kwembambo yesibili, isenzo okungase kube nzima ukubona uma kwenzeka. I-posterior imisipha ye-scalene ibhekwa njengesisindo sokuphefumula ngenxa yokuphefumula ngoba iphakamisa inkaba yesibili ngesikhathi ivula.

• I-Scalene Triangle: I-scalene ye-anterior kanye ne-scalene engaphakathi, kanye nenye yembambo yokuqala, yakha indawo eyaziwa ngokuthi unxantathu lwesithunzi. Elinye igama lalobunjwa yi-scalene fissure, noma i-scalene haitus.
  
  Inxantathu ye-scalene ibalulekile ngoba amagatsha we-plexus e-bracial awela kuwo. Ukucindezeleka kwe-Scalene kungacindezela la magatsha, futhi lokhu kungase kube uphawu lwe-thoracic outlet syndrome (i-TOS). Abalobi besifundo se-February 1990 esanyatheliswa kuyi- American Journal of Surgery basikisela ukuthi imisipha ye-fibrotic scalene iyimbangela ebalulekile yezimpawu ezibangelwa yi-tractatic thoracic outlet syndrome.

Yini Eyenza Imisipha Yase-Scalene Iphumelele?

I-scalenes ifakwe emithonjeni eminingi yezintamo. Ngezansi kukhona ezimbalwa ezijwayelekile kakhulu.

• I-Torticollis : I- Torticollis, eyaziwa nangokuthi i-wry entanyeni, yisimo lapho imisipha yakho yentamo ihlala khona inkontileka ezimweni ezifingqiwe. Abantu abane-torticollis bahlala njalo benentamo ngesimo senhliziyo esontekile okuyinto enzima kakhulu ukuyikhulula. Inhloko iphinde ibheke eceleni. Kulula ukuqonda ukuthi imisipha ye-scalene ingathinteka kanjani yi-torticollis-yonke imisebenzi ye-3 yokudlala ekwenzeni ukujikeleza kwentamo nokuguqula.
  
  Ngezinye izikhathi i-torticollis ingenxa yezici zofuzo kanye nezinye izikhathi ezitholakala ngemva kokuhlukunyezwa. Lokho kusho ukuthi izikhundla ezisezintanyeni ezisontekile ezihlobene ne-torticollis zofuzo ngokuvamile zilawulwa yisimiso sezinzwa (ukuhlukahluka kofuzo). I-Torticollis nayo ingabangelwa izidakamizwa.
• UkuPhumela kweNhloko yoMnyango kanye nokuThuthukiswa koMnyango : Ngokusho kukaTil Luchau, esihlokweni sakhe esithi, "Ukusebenzisana Ne-Scalenes," eshicilelwe kuyi-Internet yi-Associated Bodywork & Massage Professionals, kulezi zimo i-scalenes yangaphakathi ngokuvamile "ilukhuni, iqinile futhi ifushane, ukudonsa phambili i-vertebra yomlomo wesibeletho esezansi ibe yindawo eguquguqukayo. "Abantu abenza umzimba noma ukusikhipha umzimba bayazi kahle ukuthi ama-scalen, ikakhulukazi angama-scalene, angathola kanjani.
  
  U-Luchau uyaqhubeka wathi ngesikhathi ngokuvamile ama-scalenes asisiza ukugoba intamo phambili, uma unomsebenzi ophezulu we-heading noma u-Dowager's Hump cishe uzodinga ukuletha ikhanda lakho ukuze ubone ukuthi ikuphi. Lolu shintsho luvela ngoba endaweni ephezulu yekhanda, ama-scalenes awasekho esimeni sokungalingani ukuhlukunyezwa ngemuva kwentamo, okuyinto, ngaleyo ndlela, iqhubekisela phambili inkinga yokumiswa.
  
  Nakuba ngokuvamile kubhekwa njenge-flexible yomlomo wesibeletho, lapho intanyane ikhuliswa kulokhu kwakuyi-scalenes ingaba yizicukuthwane zomlomo wesibeletho.
• I-Whiplash : Nakuba kunolwazi oluncane mayelana nokuhlukunyezwa kwe-scalene etholakalayo ngokucwaninga kwezokwelapha okujwayelekile, futhi, abasebenza ngomzimba kanye nokuxuba abahlinzeki bamazwe emhlabeni banesihlalo sangaphakathi kule nkinga. Kulesi sihloko okukhulunywe ngenhla, uLuchau uphinde wakhuluma nge-whiplash, ethi ngokuvamile ama-scalenes ayathinteka yilo ukulimala, ikakhulukazi uma ukuhlukunyezwa kuhlangothini lwentamo. U-Luchau uxwayisa ukuthi izicubu ezijulile zisebenza kwi-scalenes zingenza ngcono izimpawu uma kwenziwa ngokushesha ngemuva kwesigameko esincisha.
• Izinkinga zokuphefumula: Imisipha ye-scalene ibhekwa abaningi ukuba babe nemisipha yokuphefumula. Benza isivumelwano uma uphefumulela, okusiza ukwenza isikhala emthonjeni wamapayipi ukwandisa ngokuphakamisa izimbambo eziphezulu. Uma unezinkinga zokuphefumula (isibonelo, isifo se-asthma) ama-scalenes akho angancishiswa ngokungapheli.

Amathiphu Ezinhlanzi Ze-Scalene Ezijabulisayo

Kuncike ekubangela ukuhlukunyezwa kwe-scalene muscle, into eyodwa ongayenza ukuze uhlale uguquguqukile ubona umuthi we-massage onokuhlangenwe nakho kwempilo (mhlawumbe ochwepheshe wezemidlalo onamandla kakhulu ozokwenza, futhi.)

Yiqiniso, ukwelula i-scalenes yakho kuyasiza futhi. Ukwenza lokhu kugoqa ikhanda lakho ohlangothini olulodwa. Lokhu kuthutha kuzoba kufinyelele emkhatsini we-scalene ohlangothini olunye. Njengoba wenza isikhala esiphezulu se-scalene, ukubuka phezulu phezu kwehlombe elibhekene nesikhombisi lapho ugoqa khona ikhanda lakho cishe lizofika phambi kwe-scalene (ebizwa ngokuthi i-anterior scalene), ngenkathi ubheke phansi ngekhanda lakho liphendukela ohlangothini olufanayo ukuthi ikhanda lakho likhonjiswe lingakusiza ukuba ufinyelele emuva (ngemuva kokuphansi) kwe-scalene.

Izinqubo zokuhamba njengeFeldenkrais, i- Alexander Technique , kanye (nezinhlobo eziningi) ze-somatics zingasiza futhi. Lezi zinhlelo, nezinye izinto ezifanayo, ngokuvamile zihambisana nokuhlukunyezwa kwamasipha kanye nobuthakathaka ngokuhambisana komzimba, amandla okuhamba, futhi okubaluleke kakhulu, indlela ubuchopho nomgogodla "ukhuluma" ngayo emisipha.

_{Imithombo :}

_{I-Goshima, K., MD Ukuhlolisisa kwe-thoracic outlet syndromes. Iwebhusayithi ye-UpToDate. Isibuyekezo sokugcina: ngo-Ephreli 2016. Kufinyelelwe ngo-May 2016. http://www.uptodate.com/contents/overview-of-thoracic-outlet-syndromes}

_{Luchau, T. Ukusebenza ne-Scalenes. Ukubhuca umzimba kanye nokusebenza komzimba kubantu abangaboni kahle. Iwebhusayithi ye-ABMP. Jan / Feb 2011. Kufinyelelwe kuMeyi 2016. https://www.abmp.com/textonlymags/article.php?article=672}

_{Ikhasi, P., PhD., I-PT Cervicogenic Headaches: Indlela Eboniswa Ngomqondo Wokuphathwa Kwemitholampilo. I-International Journal Yezemidlalo Ukwelashwa Kwemvelo. September 2011. Kufinyelelwe: May 2016. http://www.muscleimbalancesyndromes.com/wp-content/uploads/2011/09/Page2011-ijspt-cgh.pdf}

_{Sanders R., Jackson C., Banchero N., Pearce W. Scalene imisipha engavamile ku-syracrome ye-thoracic outlet syndrome. Am J Surg. 1990 Feb.}

_{I-Wheeless, C., MD Scalenus Medius. Incwadi Yama-Orthopediki engenamaphilo evezwe yi-Duke Orthopedics website. Dec. 2011. Ukutholakala: May 2016. http://www.wheelessonline.com/ortho/scalenus_medius}

_{Unesifo, C., MD Scalenus Posterior. Incwadi Yama-Orthopediki engenamaphilo evezwe yi-Duke Orthopedics website. Aug. 2011.}