Ukuchonga, ukunyanga kunye nokuthintela ukuqaqanjelwa kwemisipha yeRhomboid

Umxholo

• Uphi umsipha we-rhomboid okhoyo?
• Yintoni ebangela iintlungu zemisipha?
• Ungayinyanga njani intlungu ye-rhomboid muscle
• Ukuzilolonga oku-7 kunye nokuzolula ukunciphisa iintlungu
• 1. Amagxa egxalaba khama
• 2. Rhomboid ukuzolula
• 3. Ukolulwa kwengalo esecaleni
• 4. Ukolula umva kunye nentamo
• 5. Ukujikeleza kweentamo
• 6. Inkomo yobuso benkomo
• 7. Inkumbi
• Kuthatha ixesha elingakanani ukufumana kwakhona iintlungu zerhomboid muscle?
• Ungayithintela njani intlungu ye-rhomboid
• Yise kude

Indlela yokuchonga iintlungu zemisipha

Imisipha ye-rhomboid ibekwe kumqolo ongasentla. Inceda ukudibanisa amagxalaba egxalabeni kunye nomqolo. Inceda ukuba uhlale uhleli kakuhle.

Intlungu yeRhomboid iviwa phantsi kwentamo phakathi kwamagxa kunye nomqolo. Ngamanye amaxesha kubhekiswa njengentlungu yesikhwama okanye iintlungu ezingaphezulu. Unokuziva iintlungu kule ndawo njengoxinzelelo, iintlungu zokudubula, okanye uhlobo oluthile lwespasm. Ezinye iimpawu zentlungu ye-rhomboid yemisipha inokubandakanya:

• Ukuthantamisa kwindawo ephezulu yangasemva
• ingxolo ephumayo okanye yokugaya xa ususa igxalaba
• ukuqina, ukudumba, kunye namaqhina emisipha ajikeleze umsipha
• ukulahleka kokuhamba, okanye ubunzima okanye iintlungu xa uhambisa umsipha
• intlungu xa uphefumla

Iintlungu zemisipha yeRhomboid zinokubangela iintlungu embindini womqolo ongasemva, ngasemva kwamagxa, okanye phakathi komqolo kunye negxalaba. Inokuvakala kwakhona kwingingqi engasentla kwegxalaba.

Uphi umsipha we-rhomboid okhoyo?

Yintoni ebangela iintlungu zemisipha?

Unokuphuhlisa intlungu ye-rhomboid yemisipha ngenxa:

• isimo esibi okanye esingalunganga
• Ukuhlala ixesha elide
• ukwenzakala ngenxa yokucinezeleka, ukolula, okanye ukukrazula izihlunu
• ukulala ngecala lakho

Ukusetyenziswa gwenxa kwemisipha ye-rhomboid kunokukhokelela kwintlungu emagxeni nakwiingalo. Imidlalo efana netenisi, igalufa, kunye nokurola kunokubangela iintlungu kule ndawo. Imisebenzi kunye nomsebenzi ofuna ukuba wandise iingalo zakho phezu kwentloko ixesha elide, uphethe iibhegi ezinzima kunye noobhaka, nokuphakamisa izinto ezinzima kunokubangela olu hlobo lwentlungu.

Ungayinyanga njani intlungu ye-rhomboid muscle

Ukuphumla kunye nokuyeka kuwo nawuphi na umsebenzi obangela iintlungu zemisipha ye-rhomboid kuya kukunceda ukuba ubuyele ngokukhawuleza. Uluhlu lokuqala lonyango yindlela yeRICE:

• Phumla. Phumla iingalo kunye namagxa akho kangangoko kunokwenzeka. Yeka nayiphi na imisebenzi esebenzisa ezi zihlunu.
• Umkhenkce. Umkhenkce egxalabeni lakho kangangemizuzu engama-20 amaxesha ngamaxesha ngemini. Kubaluleke ngokukodwa ukukhenkceza indawo echaphazelekayo kwangoko emva koxinzelelo okanye ukwenzakala.
• Uxinzelelo. Songa indawo ngebhanti yokucinezela ukunciphisa ukudumba.
• Ukuphakama. Gcina igxalaba nesifuba sakho siphakamisiwe okanye uxhaswe usebenzisa imiqamelo ngelixa ulele phantsi okanye ulele.

Unokuthatha iintlungu zekhawuntareni ukuthomalalisa ukungonwabi kunye nokudumba. Oku kubandakanya ibuprofen (Advil neMotrin IB) kunye ne-acetaminophen (iTylenol).

Unokufaka isicelo sokuthomalalisa iintlungu ezinje ngeekhrim, iigels kunye nezitshizi kwindawo echaphazelekayo. Ukuthomalalisa iintlungu ezisentloko ezifana ne-diclofenac (Voltaren, Solaraze) kunye ne-salicylates (iBengay, Icy Hot) kucingelwa ukuba zinomngcipheko osezantsi weziphumo ebezingalindelekanga. Kungenxa yokuba ichiza elincinci lixutywe egazini, kwaye ichiza lidlula iphecana lesisu.

Unokucinga ngokufaka iioyile ezifanelekileyo zixutywe kwioyile yenethiwekhi ukunciphisa iintlungu kunye nokudumba. Nazi ii-oyile ezili-18 ezibalulekileyo ezinokunceda ekunciphiseni izihlunu ezibuhlungu.

Emva kweentsuku ezimbalwa ze-icing igxalaba lakho, unganqwenela ukufaka ubushushu. Ungasebenzisa iphedi yokufudumeza okanye icompress eshushu. Faka umthombo wobushushu imizuzu engama-20 ngexesha amaxesha ngamaxesha ngemini. Ungatshintsha phakathi kwonyango olushushu nolubandayo.

Ukuba uthathe amanyathelo okuphelisa iintlungu zemisipha ye-rhomboid kwaye awuboni kuphucuka, unokuzuza ngokubona ugqirha womzimba okanye ugqirha womzimba. Banokukufundisa ukuzilolonga ukuphucula iintlungu zamagxa kunye nokuthintela ukuba zingaphindi.

Ukuzilolonga oku-7 kunye nokuzolula ukunciphisa iintlungu

Zininzi iindlela zokuzilolonga kunye nokuzolula onokukwenza ukunciphisa iintlungu zerhomboid. Olu qheliselo lunokunceda ekuphuculeni ukubuyiswa kwakho kwaye kuthintele iintlungu ekubuyeni.

Qinisekisa ukuba uyakwazi ukwenza imithambo ngaphandle kwentlungu okanye ubunzima.Kuya kufuneka ube nexesha lokuphumla ngaphambi kokuba uqale le mithambo. Musa ukuzityhala kakhulu okanye ngokukhawuleza.

1. Amagxa egxalaba khama

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

1. Hlala okanye ume ngeengalo ecaleni lomzimba wakho.
2. Zoba igxalaba lakho ngasemva kwaye ulikhame ndawonye.
3. Bamba esi sikhundla okungenani imizuzwana emi-5.
4. Hlaziya kwaye uphinde.
5. Qhubeka okungenani umzuzu omnye.

2. Rhomboid ukuzolula

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

1. Gcina izandla zakho ngesandla sasekunene ngasekhohlo.
2. Yandisa iingalo zakho phambi kwakho njengoko ufikelela kancinci phambili ukuziva usolula phakathi kwamagxa akho.
3. Gcina le pose kwimizuzwana engama-30.
4. Yenza icala elichaseneyo.
5. Yenza oku kolulwa amaxesha ama-2 kwicala ngalinye.

3. Ukolulwa kwengalo esecaleni

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

1. Yiza nengalo yakho yasekhohlo ngaphambili komzimba wakho kubude begxalaba.
2. Gobisa ingalo yakho yasekunene ngesandla ujonge phezulu kwaye uvumele ingalo yakho yasekhohlo ukuba iphumle kwingqiniba yakho, okanye usebenzise ingalo yakho yasekunene ukubamba isandla sakho sasekhohlo.
3. Bamba esi sikhundla imizuzwana engama-30.
4. Yenza icala elichaseneyo.
5. Yenza oku kolula amaxesha ama-3 ukuya kwezi-5 kwicala ngalinye.

4. Ukolula umva kunye nentamo

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

1. Yenza iminwe yakho kwaye wandise iingalo zakho phambi kwakho kwinqanaba lesifuba kunye neentende zakho zijonge phambili.
2. Ngenisa ngobunono intamo yakho kwaye uzobe isilevu esifubeni.
3. Bamba esi sikhundla imizuzwana engama-30.
4. Emva koko, xa uphefumlela phezulu, phakamisa intloko kwaye ujonge phezulu.
5. Kwi-exhale, gobisa intamo yakho kwaye ubuyisele isilevu esifubeni sakho.
6. Landela umphefumlo wakho ukuqhubeka nokuhamba kwemizuzwana engama-30.
7. Ukukhupha i-pose, phumla umzuzu omnye, uphinde uphinde kanye okanye kabini.

5. Ukujikeleza kweentamo

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

1. Yiza kwindawo yokuhlala okanye yokuma ngomqolo, intamo, kunye nentloko kumgca omnye.
2. Kwi-exhale, cotha intloko yakho uye ngasekunene.
3. Yiya kangangoko unakho ngaphandle kokucinezela.
4. Phefumla ngokunzulu, kwaye ubambe esi sikhundla imizuzwana engama-30.
5. Tsala umoya ukubuyela kwindawo yokuqala.
6. Phinda kwelinye icala.
7. Yenza oku amaxesha ama-3 kwicala ngalinye.

6. Inkomo yobuso benkomo

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

1. Ngena kwindawo ohleli kuyo, kwaye wandise ingalo yakho yasekhohlo iye phezulu eluphahleni.
2. Gobela ingqiniba yakho yasekhohlo uze nesandla sakho ngasemva.
3. Sebenzisa isandla sakho sasekunene ukutsala ngobunono ingqiniba yakho yasekhohlo ngasekunene.
4. Ukuzinzisa i-pose, gobisa ingqiniba yakho yasekunene kwaye uzise iminwe yakho yasekunene ukuze ubambe umnwe wakho wasekhohlo.
5. Ungasebenzisa intambo okanye itawuli ukuba awukwazi ukufikelela.
6. Bamba esi sikhundla malunga nemizuzwana engama-30.
7. Emva koko yenza icala elichaseneyo.

7. Inkumbi

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

1. Lala ngesisu neengalo zakho ecaleni komzimba wakho, iintende zijongise phezulu.
2. Vumela izithende zakho ukuba ziye ecaleni.
3. Ngenisa ngobunono ibunzi lakho phantsi.
4. Phakamisa intloko yakho kancinci, isifuba neengalo kancinci njengoko kufanelekile.
5. Ukujulisa indawo, phakamisa imilenze yakho.
6. Cinezela iimbambo zakho ezisezantsi, isisu, kunye nesinqe emgangathweni ukuze uqhubeke ukomeleza ukolula.
7. Khangela ngqo phambili okanye phezulu phezulu.
8. Gcina le pose malunga nemizuzwana engama-30.
9. Ukukhupha indawo yokuphumla kunye nokuphumla kancinci ngaphambi kokuphinda ubambe kanye okanye kabini.

Kuthatha ixesha elingakanani ukufumana kwakhona iintlungu zerhomboid muscle?

Ubungakanani bexesha elithathayo ukubuyisela kwintlungu ye-rhomboid yeentlungu ziya kuxhomekeka ekubeni lukhulu kangakanani uxinzelelo. Uninzi lweentlobo ezinobunzima luya kunyanga kwiiveki ezintathu. Ubunzima obukhulu ngakumbi bunokuthatha iinyanga ezininzi ukuphilisa.

Kubalulekile ukunqanda umthambo onzima kunye nokuphakamisa okunzima ngexesha lokuchacha. Cotha ukubuyela kwimisebenzi yakho xa uziva uphilile ngokupheleleyo. Nika ingqalelo kwindlela umzimba wakho ophendula ngayo kwimisebenzi emva kwexesha lokuphumla. Qaphela ukuba kukho ukungahambi kakuhle okanye iintlungu, kwaye uphendule ngokufanelekileyo.

Jonga ugqirha wakho ukuba awuboni ukuphucula. Unyango lomzimba lunokucetyiswa kwizifo ezingapheliyo.

Ungayithintela njani intlungu ye-rhomboid

Kukho amanyathelo onokuwathatha ukuthintela iintlungu zemisipha ezinokuthi zenzeke kwixesha elizayo. Nazi iingcebiso kunye nezikhokelo ezimbalwa:

• Hlalani nifudumele ngaphambi kokuzivocavoca kwaye nipholile emva koko.
• Ziqhelanise nobuchule obufanelekileyo xa udlala imidlalo.
• Thatha ikhefu kwimithambo nakwimisebenzi xa uziva ubuhlungu okanye udiniwe.
• Kunqande ukuphakamisa izinto ezinzima, kwaye usebenzise ifom efanelekileyo xa usenza njalo.
• Yithwale ubhaka onzima emagxeni omabini, kungabikho namnye.
• Gcina ubunzima obusempilweni.
• Zilolonge kwaye uzolule rhoqo ukuze uhlale umile.
• Ziqhelanise nokuma kakuhle ngelixa uhleli, umile, kwaye uhamba.
• Thatha ikhefu rhoqo ukuhamba, ukuhamba, kunye nokuzolula ngexesha lokuhlala ixesha elide.
• Sebenzisa izixhobo zokukhusela ezemidlalo kunye nomsebenzi.

Yise kude

Zihoye ngokukhawuleza xa uqala ukuba nentlungu ye-rhomboid yemisipha ukuze ingabi mbi. Thatha ixesha lokuphumla, kwaye uyeke imisebenzi ebangela le ntlungu.

Ukuba uziva iintlungu zemisipha ye-rhomboid rhoqo, unganqwenela ukusebenza nomqeqeshi wakho buqu ukuze ufunde imithambo enokukunceda ulungelelanise ukungalingani emzimbeni wakho. Ukuba nokuthanjiswa komzimba rhoqo okanye ukujoyina istudiyo seyoga kunokunceda ukuzisa iziphumo ezilungileyo.

Jonga ugqirha wakho ukuba ufumana iintlungu ezibuhlungu eziba mandundu, ziba nzima, okanye zingaphenduli kunyango. Banokukunceda ufumane isicwangciso sonyango esikusebenzelayo.