Ungaphilisa njani iTrapezius Strain

Umxholo

• Ushwankathelo
• Ziintoni iimpawu?
• Izizathu eziqhelekileyo
• Ukulimala kakhulu
• Ukusetyenziswa gwenxa
• Kufunyaniswa njani
• Izinketho zonyango
• Ixesha lokubuyisela
• Ukuzivocavoca kwi-trapezius
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

I-trapezius sisicaba esimili-tyaba esimile ngunxantathu emqolo. Iyaphuma entanyeni yakho, yehle ngomqolo ukuya embindini womqolo wakho nangapha kwegxalaba lakho. Unetrapezius yasekunene nasekhohlo. Ezi zihlunu zikhulu zixhasa iingalo namagxa akho, kwaye ziyafuneka ukuphakamisa iingalo zakho.

Sebenzisa lo mzobo unxibelelanayo we-3-D ukukhangela itrapezius yasekhohlo nasekunene.

Uxinzelelo lwe-trapezius kukulimala okuqhelekileyo okunokunciphisa umda kuhambo lwakho kunye namandla ezingalweni zakho. Uxinzelelo lwenzeka xa imicu yemisipha okanye yeethoni yolula ngaphaya komda oqhelekileyo. Uxinzelelo lunokwenzeka ngokuthe chu ukusetyenziswa gwenxa okanye ngequbuliso ukwenzakala. Ukuphilisa uxinzelelo lwe-trapezius akunakufuna nto ngaphandle kokuphumla kunye nomkhenkce. Ukuzivocavoca i-trapezius yakho kunokunceda ukuyomeleza kwaye kuyigcine ibhetyebhetye ukunciphisa umngcipheko wokwenzakala phantsi kwendlela.

Ziintoni iimpawu?

Iimpawu zetrapezius strain ziyahluka, kuxhomekeka kwisizathu sokwenzakala kunye nobukhali bayo. Unokuziva ngathi "ngamaqhina" kwiimisipha ezisentanyeni yakho nasemva komqolo. I-trapezius iya kuziva ibuhlungu, kwaye umsipha unokuphuma okanye ubambe. Uxinzelelo olunzulu lunokukhokelela kukudumba kunye nokudumba.

Intamo kunye negxala lakho linokuziva liqinile kwaye liqinile, ukubonelela ngothotho lokuhamba. Unokuba nengxaki yokuguqula intloko yakho isiya ngapha nangapha. Uxinzelelo lwe-trapezius lunokushiya enye okanye zombini iingalo zitswina okanye zibuthathaka.

Izizathu eziqhelekileyo

Iintlobo zeTrapezius zinokwenzeka ngendlela enye kwezi zimbini: ngokwenzakala okukhulu okanye ngokusetyenziswa gwenxa.

Ukulimala kakhulu

Ukwenzakala okubuhlungu kwezihlunu kwenzeka ngesiquphe xa izihlunu zinamava oxinzelelo, ezinje ngokujija okunogonyamelo okanye ukungqubana. Ukuwa kakubi kunokubangela ubunzima be-trapezius. Xa kukho ukubetha okunzima kwi-trapezius, kunokubakho ukutyumka kunye nezinye iimpawu zoxinzelelo lwezihlunu. Ubuhlungu kunye nokuqina kwengozi ebukhali kuya kuziva kwangoko.

Ukusetyenziswa gwenxa

Ukulimala okugqithisileyo kuthanda ukwenzeka xa uphindaphindo, imisebenzi enefuthe eliphantsi yenziwa ixesha elide. Kodwa unokuyixhoma i-trapezius yakho ngokwenza umsebenzi ongqongqo kunye nokuphindaphindayo, njengokuphakamisa ubunzima obunzima. Xa i-trapezius okanye nasiphi na isihlunu sigqithisile kwaye singenalo ixesha lokuzilungisa, uxinzelelo okanye okunye ukwenzakala kunokwenzeka.

Kufunyaniswa njani

Ukuchonga ukonzakala kwethishu ethambileyo kufuna uvavanyo lomzimba kunye novavanyo lokucinga. Ngexesha loviwo, ugqirha wakho uya kujonga iimpawu zakho kwaye athethe malunga nokuba kwenzeka njani kwaye njani ukwenzakala. Ukuba bekungekho ukwenzakala okungathethekiyo, kwaye uqaphele iimpawu ngokuthe ngcembe ziya ziba mbi, zama ukukhumbula ukuba baqale nini kwaye yeyiphi imisebenzi enokubangela.

Ngexesha loviwo, ugqirha wakho uyakukucela ukuba uhambise ingalo nentamo yakho kwiindawo ezahlukeneyo. Ugqirha wakho unokuhambisa nentamo yakho, ingalo, okanye igxalaba ukuze ufumane umbono woluhlu lwakho lokuhamba, amandla, kunye nendawo kunye nesifo sentlungu.

IX-reyi ayinakho ukuveza imifanekiso eneenkcukacha zomonakalo wemisipha, kodwa inokunceda ekuboneni ukuba ingaba iimpawu zakho zibangelwe kukwaphuka kwamathambo. Imagnetic resonance imaging (MRI) isebenzisa amandla abukhali kunye namaza erediyo ukuvelisa imifanekiso yeethishu ezithambileyo (ezinje ngemisipha, imisipha, kunye namalungu omzimba). I-MRI inokukunceda ekuchongeni indawo echanekileyo yokuxakeka kwezihlunu nokuba ngaba kukho iinyembezi ezipheleleyo zemisipha okanye nje uxinzelelo.

Ukulimala kwemisipha kuhlala kudweliswa kwelinye lamanqanaba amathathu:

• Ukulimala kweBanga loku-1 sisihlunu esimnene, esiquka ngaphantsi kweepesenti ezintlanu zemicu yezihlunu.
• Ukulimala kweBanga lesi-2 kuchaphazela imicu emininzi, kwaye kukwenzakala okunzulu ngakumbi. Isihlunu asikrazulwanga ngokupheleleyo, nangona kunjalo.
• Ukulimala kweBanga lesi-3 ayisiyongxaki, kodwa kukwaphuka ngokupheleleyo umsipha okanye umsipha.

Izinketho zonyango

Ukuba ufumene ukuba une-trapezius strain, uya kucetyiswa ukuba ufake iqhwa kwindawo eyenzakeleyo kwaye uphumle. Unokuzama i-ice kunye nokuphumla ukuba uziva ngathi une-trapezius strain, kodwa ungacingi ukuba inzima ngokwaneleyo ukufumana uvavanyo lwezonyango.

I-RICE (ukuphumla, iqhwa, ukunyanzeliswa, ukuphakama) yinkqubo efanelekileyo yokunyanga kwama-ankle kunye namadolo, ngokukodwa, kodwa ukunyanzeliswa nokuphakama akusoloko kuyinyani kwi-trapezius strain.

Ugqirha unokuzama ukusongela igxalaba lakho ukuze ucinezele i-trapezius ukwenzela ukunciphisa ukudumba. Kodwa oku kuhlala kunganyanzelekanga okanye kungasebenzi, ngenxa yokuba ukwenzakala kungaphakathi embindini wakho wangasemva.

Injongo yokuphakama kukunciphisa ukuvuvukala kwindawo yokulimala. Oku kufezekiswa ngokuphakamisa indawo yokulimala ngaphezu kwenqanaba lentliziyo. Kodwa ngenxa yokuba i-trapezius sele ingaphezulu kwentliziyo, akunakufuneka uthathe amanye amanyathelo ngaphandle kokuphakamisa intloko kunye namagxa ngandlela uleleyo.

I-Kinesiology tape yonyango olutsha lwezihlunu zemisipha. Yitape eyoluliweyo, enamathelayo ebekwe eluswini ngaphezulu kwemisipha eyenzakeleyo. Iteyiphu itsalela ulusu kuyo ngokuthe chu, isusa uxinzelelo kwimisipha nakwezinye izicubu ezingaphantsi. Unokubona abadlali bebhasikithi, abadlali bevolleyball, kunye nezinye iimbaleki zemidlalo ye-kinesiology tape ngexesha lokhuphiswano. Nangona izinto ezintsha kutshanje, i-kinesiology iqinisekisile kwezinye ukunceda ukukhulula uxinzelelo lwe-trapezius.

Ukuthengwa kwe-kinesiology tape kwi-intanethi.

Xa ukwenzakala kudlula ngaphaya koxinzelelo kwaye kukuqhekeka ngokupheleleyo kwemisipha okanye ithenda, kufuneka kwenziwe utyando ukulungisa umsipha okanye ukuphinda unamathisele ithambo kwithambo okanye umsipha apho ubambe khona.

Ixesha lokubuyisela

Ukuchacha kwakho kuya kuxhomekeka kubukrakra boxinzelelo kunye nendlela ephathwa ngayo kakuhle ekuqaleni. Ukuba uphumla i-trapezius kwaye uyi ice, ubunzima beBakala 1 bunokuthatha iiveki ezimbini okanye ezintathu ukubuyela kwimeko yesiqhelo, ngelixa ukwenzakala okungakumbi kunokufuna iinyanga ezimbalwa.

Ugqirha wakho uya kukucebisa ukuba unciphise indlela yakho ebuyela kwimisebenzi yesiqhelo. Qala ngomsebenzi olula kwaye usebenze indlela yakho ukuya emsebenzini wakho oqhelekileyo okanye kwimithambo yomthambo.

Ukuzivocavoca kwi-trapezius

Ukolula kunye nokomeleza imithambo kunokunceda ukuthintela iintlobo ze-trapezius zexesha elizayo.

Olunye ulula lwe-trapezius lwenziwa ngokujonga ngqo phambili kunye negxalaba lakho likhululekile. Hlisa igxalaba lakho lasekunene kwaye ugobe intamo yakho ngasekhohlo, ngokungathi uzama ukuchukumisa igxalaba lasekhohlo ngendlebe yakho yasekhohlo. Bamba imizuzwana engama-20, emva koko uthe nkqo intamo yakho kwaye wenze okufanayo kwicala lasekunene. Nazi ezinye iindlela ezimbalwa zokuzama.

Ukomeleza i-trapezius, zama umthambo obizwa ngokuba sisicwangciso se-scapula. Lala ngesisu sakho ngomqamelo okanye itawuli phantsi kwebunzi lakho ukuze ufumane intuthuzelo, ukuba uyafuna. Ngeengalo zakho emacaleni akho, tsala amagxalaba kunye kunye ezantsi kangangoko unako kwaye ubambe imizuzwana eli-10. Zama ukwenza iseti enye yokuphindaphinda eli-10, kathathu ngeveki. Zama ezinye iindlela zokuzilolonga.

Ukuthatha

Nje ukuba uchache kwi-trapezius strain, uya kufuna ukuthatha amanyathelo okhuseleko ukunqanda ukwenzakala okufanayo phantsi kwendlela. Elinye lawona manyathelo abalulekileyo okuthintela ukulimala onokuwathatha kukuzifudumeza ngokufanelekileyo ngaphambi kokuzilolonga. Ijog yokukhanya okanye ezinye iicalisthenics zinceda ukuba igazi lijikeleze kwimisipha yakho. Ukuzilolonga okuzifudumeleyo kukhulula izihlunu zakho ukuze zingabi namphi inkampu okanye iqabule xa kufuneka. Inkqubo efanayo yokupholisa emva kokuzilolonga nayo ibalulekile.

Yenza i-trapezius yolule kwaye yomeleze umthambo njengenxalenye yesiqhelo sakho, kwaye ulumke xa usebenzisa iingalo namagxa akho xa uphakamisa into enzima. Uxinzelelo lwe-trapezius lunokukubeka ecaleni iiveki ezimbalwa, kodwa iinyembezi ezinzima kakhulu zinokuthintela ukusetyenziswa kwegxalaba okanye ingalo iinyanga.