Ubuhlungu be-SCM kunye nento onokuyenza

Umxholo

• Yintoni imisipha ye-SCM?
• Iintlungu zeSternocleidomastoid zibangela
• Iimpawu zentlungu ye-Sternocleidomastoid
• I-Sternocleidomastoid iintlungu zokuzivocavoca kunye nokuzolula
• Ukujikeleza kweentamo
• Intloko itsala
• Unxantathu ohlaziyiweyo
• IPlank ephezulu
• Uhlengahlengiso oluncinci lokunciphisa iintlungu ze-sternocleidomastoid
• Ukuma kunye ne-ergonomics
• Impahla kunye nokulala ukonwaba
• Ukuphulula
• Ubushushu okanye iipakethe ezibandayo
• Ukuthatha

Yintoni imisipha ye-SCM?

Imisipha ye-sternocleidomastoid (SCM) ibekwe emazantsi okhakhayi lwakho kwicala lasentanyeni, ngasemva kweendlebe zakho.

Emacaleni omabini entamo yakho, umsipha ngamnye uhla phambi kwentamo yakho kwaye uqhekeze ukuze uncamathisele phezulu kwisternum yakho kunye nekhola. Imisebenzi yesi sihlunu side, sixineneyo yile:

• Ukujikeleza intloko yakho ngapha nangapha
• ukujika intamo yakho ukuzisa indlebe yakho egxalabeni lakho
• ukugoba intamo yakho phambili ukuzisa isilevu esifubeni sakho
• ukunceda ukuphefumla nokuphefumla

Ikwanceda ukuhlafuna nokuginya kunye nokuzinzisa intloko yakho xa uyilahla umva.

Iintlungu zeSternocleidomastoid zibangela

Intlungu ye-SCM inokuba nezizathu ezininzi ezihlala zihambelana nolunye uhlobo loxinzelelo lwemisipha. Ukuqina kwelinye icandelo lomzimba kunokubangela iintlungu ekubhekiswa kuzo kwi-SCM yakho. Inokuba yomelele kwaye icuthwe kwimisebenzi ephindaphindwayo enje:

• ukugoba phambili kuhlobo
• ujonge phantsi kwifowuni yakho
• ukuguqula intloko kude neziko ngelixa usebenzisa ikhompyuter

Izizathu zentlungu ye-SCM inokubandakanya iimeko zempilo ezingapheliyo, ezinje nge-asthma, kunye nosulelo olunamandla lokuphefumla, njenge-sinusitis, i-bronchitis, inyumoniya kunye nomkhuhlane.

Ezinye izizathu zentlungu ye-SCM zibandakanya:

• ukulimala okufana ne-whiplash okanye ukuwa
• Umsebenzi ongaphezulu ofana nokupeyinta, ukuchwela, okanye ukulenga amalengalenga
• ukungahambi kakuhle, ngakumbi xa intloko yakho iphambili okanye ijike yaya ecaleni
• ukuphefumla kwesifuba
• ukulala ngesisu intloko ijike kwelinye icala
• iintshukumo ngesiquphe
• izihlunu zesifuba esiqinileyo
• ikhola yehempe eqinileyo okanye iqhina

Iimpawu zentlungu ye-Sternocleidomastoid

Unokuziva iintlungu ze-SCM ngeendlela ezahlukeneyo. Intamo yakho, amagxa, okanye umqolo ongaphezulu unokuba novakalelo ngakumbi ekuchukumiseni okanye koxinzelelo. Unokufumana iintlungu kwizono zakho, ebunzi, okanye kufutshane namashiya akho.

Intlungu, iintlungu ezibuhlungu zinokuhamba neemvakalelo zokuqina okanye uxinzelelo. Ukuguqula okanye ukugoba intloko kunokubangela iintlungu ezibukhali. Ukulimala okungakumbi kunokubandakanya ukudumba, ukuba bomvu kunye nokugruzuka. Izihlunu zemisipha zinokwenzeka.

Unokuba nazo ezinye zeempawu ezilandelayo:

• ubunzima bokuphakamisa intloko
• ukudideka
• isiyezi okanye ukungalingani
• ukudinwa kwezihlunu
• isicaphucaphu
• intlungu emhlathini wakho, entanyeni, okanye ngasemva kwentloko yakho
• iintlungu endlebeni, esidleleni, okanye kwimolars
• kukhala ezindlebeni zakho
• ukucaphuka kwentloko
• ukuqina
• uxinzelelo lwentloko okanye migraine
• iinyembezi ezingachazwanga
• ukuphazamiseka okubonakalayo njengokungaboni kakuhle okanye ukukhanya kubonakala kufiphele

I-Sternocleidomastoid iintlungu zokuzivocavoca kunye nokuzolula

Beka bucala ubuncinci imizuzu eyi-15 ngemini ukwenza uhlobo oluthile lokulula okanye i-yoga poses. Nantsi imizekelo embalwa ukuze uqalise:

Ukujikeleza kweentamo

1. Hlala okanye ume ujonge phambili.
2. Exhale kwaye ujike intloko yakho ngasekunene, ugcine amagxa akho ekhululekile kwaye ehle.
3. Tsala umoya kwaye ubuyele kwiziko.
4. Khupha kwaye ujike ujonge ngaphezulu kwegxalaba lasekhohlo.
5. Yenza ujikelezo lwe-10 kwicala ngalinye.

Intloko itsala

1. Hlala okanye ume ujonge phambili.
2. Exhale njengoko ujikelezisa kancinci indlebe yakho yasekunene egxalabeni lakho.
3. Sebenzisa isandla sakho sasekunene ukufaka uxinzelelo ngobumnene entlokweni yakho ukomeleza ukolula.
4. Bamba imiphefumlo embalwa, uziva wolule ecaleni kwentamo yakho iye ezantsi kwikhola yakho.
5. Kwi-inhale, buyela kwindawo yokuqala.
6. Phinda kwelinye icala.
7. Yenza iithayile ezili-10 kwicala ngalinye.

Kukho iindawo ezingaphezulu onokuzenza ukusuka kwindawo ohleli kuyo, njengakwidesika yakho okanye ngelixa ubukele iTV.

Ukuziqhelanisa ne-Yoga kunokubonelela ngezibonelelo zolule kunye nokuphumla. Nazi izinto ezimbini ezinobunzima obahlukeneyo ezinokunceda izihlunu zakho zentamo ngexesha:

Unxantathu ohlaziyiweyo

1. Yima ngeenyawo zakho malunga neenyawo ezine.
2. Jongana neenzwane zakho zasekunene phambili kunye neenzwane zakho zasekhohlo ngaphandle ngekona elincinci.
3. Isikwere esinqeni sakho kwaye ujonge phambili kwicala elifanayo iinzwane zakho zasekunene zalatha.
4. Phakamisa iingalo zakho emacaleni akho ukuze zihambelane nomgangatho.
5. Nciphisa kancinci ezinqeni zakho ukuze uye phambili, uyeke xa umzimba wakho uhambelana nomgangatho.
6. Zisa isandla sakho sasekhohlo emlenzeni wakho, emgangathweni, okanye kwibhloko, naphina apho unokufikelela khona.
7. Yandisa ingalo yakho yasekunene ngqo kunye nentende yesandla ejonge kude nomzimba wakho.
8. Jika ujonge phezulu ujonge ubhontsi wakho wasekunene.
9. Exhale vula intamo yakho ujonge phantsi emgangathweni.
10. Ngenisa njengoko ubuyisela amehlo akho phezulu.
11. Gcina wonke umzimba wakho uzinzile kwaye uqhubeke nokujikeleza kwentamo njengoko uhlala kwindawo yesibini ukuya kumzuzu omnye.
12. Yenza kwelinye icala.

IPlank ephezulu

Esi sithuba sikuvumela ukuba uxhome intloko yakho umva usezantsi, ukhulula uxinzelelo entanyeni nasemagxeni. Oku kuyolula kwaye kolule i-SCM, isifuba, kunye nezihlunu zamagxa.

Qinisekisa ukuba umva wentamo yakho ukhululeke ngokupheleleyo ukunqanda ukuxinzelela umqolo wakho. Ukuba akukonwabisi ukuba uvumele intloko yakho ixhomeke ngasemva, unokufaka isilevu sakho esifubeni sakho kwaye wandise umva wentamo yakho. Gxila ekubandakanyeni imisipha yakho yentamo ngaphandle kokucinezela.

Unokuvumela intloko yakho ukuba ixhomeke kuhlobo oluthile lwenkxaso enje ngesitulo, udonga, okanye iibhloko ezibekiweyo.

1. Yiza kwindawo ohleli kuyo kunye nemilenze yakho yandisiwe phambi kwakho.
2. Cinezela iintende zakho emgangathweni ecaleni kwethanga lakho.
3. Phakamisa inyonga yakho kwaye uzise iinyawo zakho phantsi kwamadolo akho.
4. Yandisa i-pose ngokulungisa imilenze yakho.
5. Vula isifuba sakho uyeke intloko yakho ihle umva.
6. Gcina imizuzwana engama-30.
7. Yenza oku ukuya kuthi ga kumaxesha ama-3.

Ukuba wenza ezi zinto njengenxalenye yeseshoni epheleleyo yeyoga, qiniseka ukuzenza emva kokuba ushushu.

Zininzi i-yoga zibeka ngokukodwa iintlungu zentamo onokuzijonga apha.

Uhlengahlengiso oluncinci lokunciphisa iintlungu ze-sternocleidomastoid

Ukuma kunye ne-ergonomics

Unyango lunokuba lula njengokwenza utshintsho kwimo yakho, ngakumbi ukuba uyasebenza okanye wenza imisebenzi ethile kwindawo ebangela iintlungu. Ungatshintsha indawo yesihlalo sakho okanye idesika kwaye usebenzise iseti yentloko endaweni yokubamba ifowuni phakathi kwendlebe negxalaba.

Impahla kunye nokulala ukonwaba

Qiniseka ukuba unendawo eyaneleyo entanyeni yehempe zakho kunye neetayi. Cinga ukunxiba intambo yentamo ngelixa ulele ukugcina intamo yakho kwindawo efanelekileyo. Unokubeka itawuli ejijelweyo phantsi kwentamo yakho ukuxhasa ijika egobongweni lokakayi lwakho.

Ukuphulula

Cinga ngokufumana umyalezo rhoqo kanye ngeveki. Oku kunokunceda ekunciphiseni uxinzelelo lomsipha noxinzelelo, nangona iziphumo zinokuba zexesha nje elifutshane.

Unokwenza nokuziphulula entlokweni yakho, entanyeni, nasemagxeni imizuzu eli-10 ngosuku. Unokusebenzisa ezinye iindlela zonyango ezinje nge-chiropractic acupuncture.

Ubushushu okanye iipakethe ezibandayo

Unyango olushushu nolubandayo lukhetho olulula lokunyanga iintlungu ekhaya. Oku kunokunceda ukunciphisa ukudumba, ukuphumla izihlunu, kunye nokunciphisa iintlungu.

Faka ipakethe yomkhenkce okanye iphedi yokufudumeza kwindawo echaphazelekayo kangangemizuzu engama-20 amaxesha ambalwa ngemini. Ukuba utshintshana phakathi kwezi zinto zimbini, phelisa unyango olubandayo.

Ukolulwa kwemihla ngemihla, nantsi into onokuyizama yesiqhelo.

Ukuthatha

Zininzi iindlela zonyango lweentlungu ze-SCM. Ungajonga ukhetho ukuze ufumanise ukuba zeziphi ezona ziluncedo ekulawuleni iimpawu zakho. Sukwenza nantoni na ebangela iintlungu okanye eyenza mandundu iimpawu. Thetha nogqirha malunga nento ozamile ngayo kunye nento abanokuyenza ukunceda.