Kutheni le nto kufuneka ukhathalele ukuShukumiseka kwesiThende seTroacic

Umxholo

• Yintoni i-Thoracic Spine?
• Kutheni ukuhamba kweTracic Spine kubaluleke kakhulu
• Ngaba Unawo ukuhamba kakubi kwe-Thoracic Spine?
• Indlela yokuphucula ukuHamba kweThoracic Spine
• Uphengululo lwe

Ukuba ukhe wathatha udidi lokuqina olufuna ukugoba okanye ukujija, amathuba okuba uva abaqeqeshi bedumisa izibonelelo "i-thoracic spine" okanye "T-spine" ukuhamba. (Ukuthetha ngabaqeqeshi bamabinzana abathandayo, nantsi into ekufuneka uyazi malunga netyathanga yakho yangasemva.)

Apha, iingcali zabelana ngendawo apho i-thoracic spine ikhona, apho ikhoyo, kutheni kufuneka ihambe, kwaye yintoni ongayenza ukuyenza.Kaninzi iselfowuni- kuba, isilumkiso somphangi, ngokuqinisekileyo kuya kufuneka.

Yintoni i-Thoracic Spine?

Ukusuka kwigama layo, mhlawumbi uyazi ukuba umqolo wakho we-thoracic ukwindawo yakho (idrum roll nceda) ... umqolo. Ikholamu yakho yomqolo inamacandelo amathathu (yomlomo wesibeleko, i-thoracic, kunye ne-lumbar), kwaye umqolo we-thoracic ulicandelo eliphakathi elikumqolo ongasentla, ukuqala ezantsi entanyeni ukuya ezantsi esiswini, ucacisa uNichole Tipps, iyeza lezemidlalo -Uqinisekisiwe ubuqu bakho kunye nomqeqeshi okhokelayo nge-V Shred.

Izihlunu ezifakwe kwi-vertebrae (nge-ligaments) kuloo mmandla zibizwa ngokuba yi-'spinalis ' kunye ne-'longissimus.' Ezi zizihlunu eziphambili ezibandakanyekayo ekukuncedeni ume nkqo, ugcine ukuma okufanelekileyo xa uhleli, kwaye—okubaluleke kakhulu—ukukhusela umqolo wakho womqolo, uchaza uAllen Conrad, D.C., C.S.C.S. ugqirha we-chiropractic kwiziko leMontgomery County Chiropractic Centre eMantla eWales, PA.

Kutheni ukuhamba kweTracic Spine kubaluleke kakhulu

Xa umqolo we-thoracic usebenza ngokukuko, ikuvumela ukuba uhambe kuwo onke amacala. "Yakhelwe ukuhamba kunye nokunyakaza, ukugoba kunye nokujika. Yenzelwe ukunyathela, ukwandiswa, kunye nokujikeleza, "kuchaza uMedhat Mikhael, M.D., ingcali yokulawula iintlungu kwiZiko leMpilo ye-Spine kwiSikhumbuzo se-Orange Coast Medical Centre e-Fountain Valley, eCalifornia. Yinto ekuvumela ukuba wenze ngokukhuselekileyo yonke intshukumo oyisebenzisayo kwimisebenzi yemihla ngemihla.

Ingxaki kukuba, indlela yokuphila yanamhlanje ehleliyo iboleka ekunciphiseni ukuhamba kwethambo. "Njengoninzi lwezinto emzimbeni, yinto 'ukuba awuyisebenzisi uyaphulukana nayo," ucacisa watsho uGqirha Mikhael. "Ukunqongophala kokuhamba kwemisipha ye-thoracic kuthetha ukuba i-lumbar spine, i-pelvis, amagxa kunye nezihlunu ezijikelezileyo zonke ziyahlawula ukuvumela ukuba uhambe ngendlela ofuna ukuhamba ngayo." Ixesha elide, ezo mbuyekezo zingakhokelela ekwenzakaleni. (Jonga: Iintsomi zokuHamba Ofanele Ungazihoyi)

Ukuba uswele ukuhamba kwe-thoracic spine, ingozi yokulimala kwi-lumbar spine-inxalenye yomqolo wakho kwi-back-back-iphezulu kakhulu. "I-lumbar spine yenzelwe ukusigcina sizinzile kwaye ayenzelwanga ukuba sihambe kakhulu," utshilo. "Ngoko xa la malungu angenakwenziwa ukuba ahambe, anyanzeliswa ukuba ahambe, abeka itoni yoxinzelelo kwiidiski kwi-back back." Iziphumo ezinokubakho: ukudumba, ukonakala, okanye ukususwa kweediski, iintlungu ezisezantsi ezisezantsi, ukuqhekeka koxinzelelo, ukuphazamiseka kwemisipha, kunye nokulimala kwemithambo-luvo. Ewe. (Unomdla wokuba ngaba kulungele ukuba neentlungu ezisezantsi emva kokuzilolonga? Apha ugqirha ujongana naloo Q).

Imingcipheko ayipheleli apho. Ukuba umnqonqo wakho awushukumi, nangaliphi na ixesha kufuneka wenze intshukumo ngaphezulu, amagxa akho ayenzela ukungabikho kokuhamba, uyachaza uGqirha Mikhael. "Ukuba unesiphene okanye uxinzelelo lwegxalaba kunye nentamo, oko kunokuba kukungahambi kakuhle kwithambo lomqolo." (Inxulumene: Owona Mzimba uphezulu uQeqeshiweyo waBantu abaPhethe ngamaGxalaba).

Ngaba Unawo ukuhamba kakubi kwe-Thoracic Spine?

Emngciphekweni wokukhala kwesandi, ukuba usebenza idesika 9-to-5, kukhokakhulu ithuba elihle lokushukuma komqolo wakho we-thoracic kunokusebenzisa ukuphuculwa. Kodwa nokuba awuyenzi, cinga ngayokonke elo xesha ulichitha uhleli, ulele phezu kwesikrini, ubukele iNetflix, okanye uhleli emotweni okanye kuloliwe…kanye. (Nantsi: Ukuzivocavoca i-3 yokulwa umzimba weDesika)

Ngaba usathandabuza? Kukho iimvavanyo ezimbalwa ezikhawulezayo onokuzenza. Kuqala, jonga iprofayile esecaleni esipilini: Ngaba umqolo wakho ongaphezulu uzingele phambili? "Xa ukushukuma kwakho kwethambo lomqolo kungakulungelanga ukubuyekeza umva wakho wangasentla, notshintsha imeko yakho," ucacisa uGqirha Mikhael. (Inxulumene: I-9 Yoga Ibeka Ukuvula Amagxa Akho).

Emva koko, zama ukuvavanya uvavanyo lwenaliti. (Yogis, le ntshukumo kufuneka uyiqhelile.) "Lo mboniso uza kukubonisa ukuba loluphi uhlobo lwempixano oyibambe kwimisipha ye-rhomboids, imigibe, amagxa, kunye ne-T-spine," utshilo uTipps.

• Qala ezandleni zakho nasemadolweni.
• Ukugcina isandla sakho sasekhohlo sityaliwe kunye nesinqe sesikwere, fikelela kwingalo yakho yasekunene phantsi komzimba wakho. Ngaba uyakwazi ukuwisa igxalaba lakho lasekunene kunye netempile emhlabeni? Hlala apha kahlanu.
• Ungafaki umsonto kwisandla sakho sasekunene kwaye ugcine ingalo yakho yasekunene ithe nkqo kunye nesinqe sesikwere, jika ngasekunene, ufikelela kwingalo yasekunene usiya eluphahleni. Ngaba uyakwazi ukwenza ukuba ingalo ijonge ngokugqibeleleyo emgangathweni, okanye iyasilela?

Ewe, ukuba unayo nayiphi na ingozi kunye / okanye imiba ebuhlungu uGqr Mikhael okhankanywe apha ngasentla, kukwakho nethuba elihle lokungahambi kakuhle kwethambo lomqolo yinxalenye yentokubangele umba ekuqaleni. (Ukuba awukabikho, cinga ngesi sikhumbuzi sobuhlobo ukuba udibane nogqirha, ugqirha wezonyango, okanye ugqirha onokukunceda uphinde ubuye).

Indlela yokuphucula ukuHamba kweThoracic Spine

I-Yoga, ngaphambi nasemva kokuzilolonga, kunye nokuzilolonga ukuhamba (njengeMobilityWod, iMovement Vault, kunye neRomWOD) zezona zibhetyebhetye zakho apha, ithi iTipps: "Yenziwe ngokungaguquguqukiyo, ezi zinto ziya kuphucula uluhlu lwakho lokuhamba kuloo mmandla. " (Zama ukusebenzisa ipayipi ye-PVC yokuhamba.)

Kwaye ungalibali ukurhola amagwebu. Lala ngesisu sakho kwaye ubeke i-foam roller ecaleni kwecandelo elisezantsi lesifuba sakho (kanye ngaphezu kwe-boobs yakho, kunye nemisipha yakho ye-pectoral) kwaye uguqe ngasemva naphambili imizuzu emibini, ucebisa uDkt Mikhael. Emva koko, qengqeleka kumqolo wakho kunye ne-foam roller ebekwe ngokuthe tye ecaleni kwamagxa akho. Kancinci ukuvumela intloko yakho, intamo kunye nomva ongaphezulu ubuyele umva ukuya kuthi ga ngokukhululekileyo. “Musa ukungcangcazela, lala ngasemva kwaye wolule iingalo zakho uzama ukubamba izandla zakho emhlabeni emva kwakho,” utshilo. Ngokuqinisekileyo, awuyi kuba nakho ukubamba izandla zakho ngasemva kwakho -okanye izihlandlo zokuqala eziyi-100!. "Kodwa yenza le combo amatyeli aliqela ngeveki imizuzu emihlanu ukuya kwelishumi kwaye uyakuqaphela ukuhamba kwakho kuyaphucuka," utshilo.

Kwaye ngenxa yokuba izihlunu ze-thoracic ziphambili ekuhambeni okujikelezayo, uConrad ucebisa ukugxila kulwandiso olunokukunceda wandise ubhetyebhetye kunye nentuthuzelo ngokuhamba-hamba nokujikeleza umva wangasentla. Iingcebiso zakhe ezintathu eziphezulu? Ukujija inaliti, ikati / inkamela, kunye nokuxhoma nje kwindawo yokutsala kwindawo yokungathathi hlangothi.

Ukuze ufumane into elula ukuyidibanisa nemihla ngemihla, zama esi sihlalo somqolo somthambo: Hlala esihlalweni sakho ngomqolo ongasemva, ubambe isandla, ubeke izandla zakho emva kwentloko ngathi wenza ukuhlala, uyacacisa. UGqr Mikhael. Emva koko ujije ukuya kwicala ukuze ingqiniba yasekunene ihlale kwi-armrest yasekhohlo; ingqiniba yasekunene ijongise esibhakabhakeni. Yenza i-10 ichukumisa kwicala ngalinye, kathathu ngosuku.

Ngaba ufuna ukwanelisa ngakumbi ukuphucula ukuhamba kwakho kwethambo lomqolo? Ewe, "xa uhamba kakuhle kwi-thoracic spine ngokuqhelekileyo unomthamo omningi wamaphaphu kwaye unokukwazi ukuvula isifuba sakho kwaye uphefumule," kusho uDkt Mikhael. I-Yep, i-thoracic mobility boosters nazo zikulungisa ngokukhawuleza ukuphucula amandla e-cardiovascular.

Uphengululo lwe