Ukolula, Ukujija, Ukonzakalisa Imisipha yeLat

I-latissimus dorsi okanye i-lats zizihlunu ezinkulu ezisicaba kwicala ngalinye ezigubungela ububanzi phakathi kunye nomqolo osezantsi. Badibanisa ithambo lengalo ephezulu kumqolo kunye ne-hip. Xa kukho iintlungu kule misipha, ngokuqhelekileyo kubangelwa:

• Ukusetyenziswa ngokuphindaphindiweyo emsebenzini okanye ukwenza umsebenzi / umsebenzi ofuna rhoqo
• Ukubopha
• Ukutyhala
• Ukutyhala
• Ukufikelela
• Ukuphika
• Ukuqhawula
• Isiphumo sobuchule obuhlwempuzekileyo kwimidlalo okanye kwimisebenzi yomzimba efanayo.

Unyango lwe-Chiropractic, kunye nokuzivocavoca, kunokunceda ukukhusela nokunciphisa le ntlungu.

Iimpawu zentlungu ye-lat

Injongo kukufumanisa ukuba intlungu ifumaneka kwi-latissimus dorsi okanye ezinye izihlunu emagxeni okanye ngasemva. Ukuba i-latissimus dorsi yenzakele, umntu unokuva intlungu kwiindawo ezininzi, ezi ziquka:

• Ngaphantsi, phakathi, kunye nomqolo ongaphezulu
• Umva wamagxa
• Isiseko segxalaba
• Iingalo ezisezantsi
• Ngaphakathi kweengalo, ukuhla ukuya kwiminwe

Kwiimeko ezithile, intlungu iya kubakho ngaphandle kwesilumkiso kwaye inokuvakala kwimisipha ejikelezayo. Olu hlobo lwentlungu ludla ngokuba lubi ngakumbi xa umntu:

• Ukwandisa izandla zabo ngaphambili nangaphandle ngaphambili
• Baphakamise izandla zabo ngaphezulu kwentloko yabo
• Ukujula okanye ukujula into

Ukulimala okanye ukulimala kwi-latissimus dorsi

Umonakalo wezicubu okanye ukulimala kunokubangela ukuba ezinye iimpawu zibonise. Ezi ziquka:

• Ukubetha kwiingalo ezisezantsi
• Ukuphefumla kubangela intlungu kunye / okanye intlungu
• Tendonitis embindini kunye/okanye kumqolo osezantsi

Ukuba umthombo weentlungu zangasemva awukwazi ukuchongwa, okanye ukuba uhamba kunye:

• Fever
• Iingxaki zokuphefumula
• Intlungu zesisu
• Dibana nogqirha njengoko ezi isenokuba ziimpawu zesimo esimandundu.

Ukusetyenziswa kunye nezizathu

Imisipha ye-lat isetyenziswe kwimisebenzi yemihla ngemihla. Ezi ziquka:

• Ukuchola izinto ezifana neengxowa zegrosari
• Ukuvula iingcango ezinzima
• Ukwandiswa kwesifuba sokuphefumla
• Ukutyhala kwiindawo zokubeka iingalo zesitulo ukuze ume ngeenyawo
• Ukusebenzisa ii-handrails ukunyuka izinyuko

Ezemidlalo okanye ukusebenza ngaphandle, iilats zisetyenziswa kwi:

• Ukuzivocavoca umzimba usebenzisa umzimba ophezulu
• Iibhentshi-ezicinezelayo
• Ukuhlaziya
• Swimming
• Ukuphosa

Izizathu eziqhelekileyo zeentlungu ziquka:

• Ukusebenzisa ngokugqithiseleyo imisipha
• Ukusebenzisa iindlela ezingalunganga
• Ukuzilolonga ngaphandle kokufudumala

Umngcipheko wokulimala

Abantu abasemngciphekweni wokwenza olu kwenzakala baquka abo:

• Zihlala zifikelela phezulu
• Rhoqo ugawule iinkuni
• Yenza imihlakulo rhoqo
• Hambisa ifenitshala okanye ezinye izinto ezinzima
• Ziqhelanise nokuma kakubi

Ukukrazula i-latissimus dorsi kunokwenzeka, ingakumbi iimbaleki. Ezinye iimbaleki ezinomngcipheko owongeziweyo ziquka:

• Iigalufa
• Iingqayi ze-baseball
• Iikhempikhi
• Abadadayo
• Abadlali beTennis

Imithambo enokunceda ukuzisa isiqabu

Ukuzivocavoca okuthile kunokunciphisa iintlungu, iintlungu, kunye nokomeleza izihlunu ze-lat ukukhusela kunye / okanye ukunyusa ukulimala. Kunconywa ukuba udibane nogqirha, i-chiropractor yezemidlalo, okanye umqeqeshi womntu ngaphambi kokuba uqalise i-regimen yonyango yokuzivocavoca. Oku kukuqinisekisa ukuba imithambo ilungile kumntu ngamnye kunye nemeko yakhe kwaye basebenzise ifom echanekileyo. Nantsi imithambo emibini enokunceda ukunciphisa intlungu. Ugqirha, i-chiropractor, okanye umqeqeshi uya kucebisa ukuba umntu kufuneka enze umthambo rhoqo.

Isaphetha ngasemva

le woku- yaziwa ngokuba yi-superman pose. Ukwenza:

• Lala ngobuso phantsi
• Yandisa imilenze ukuze ithe tye
• Yolula iingalo kude nomzimba, ngoko zibe phambi kwentloko
• Sebenzisa umva ukuphakamisa amagxa
• Yandisa iingalo nemilenze phezulu
• Bamba isikhundla semizuzwana ye-10

Ukuphakamisa / ukuphakamisa i-pelvic

Ukwenza oku umzimba:

• Lala ngomqolo iingalo zakho emacaleni
• Goba amadolo ngathi kukuhlala phantsi izithende zisondele ezimpundu
• Ukugcina izandla neenyawo kwindawo
• Phakamisa i-pelvis phezulu
• Yehlisa kancinci umva ukuya emgangathweni

uthintelo

Abantu ngabanye banokuthintela intlungu ye-lat kunye nohlengahlengiso lokuphila. Ezi ziquka:

• Ukusebenzisa ubuchule obufanelekileyo kunye nokuma ngexesha lomsebenzi, imidlalo kunye nokuzilolonga
• Ukuhlala uqaphela ukuba ungayisebenzisi kakhulu imisipha
• Ukuhlala hydrated
• Ukufudumala kunye nokupholisa kakuhle ngaphambi nangemva kokusebenza, imidlalo, imisebenzi yomzimba
• Ukuzolula rhoqo
• Ukusebenzisa umkhenkce kunye nobushushu ngaphambi nasemva komsebenzi, imidlalo, kunye nemisebenzi yomzimba
• Ukhathalelo lweChiropractic
• I-massage yonyango lomzimba

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UkuBumbiswa kweBhunga

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Isondlo kunye neNzuzo yokuBuyisa kwakhona

Amanyathelo amabini abalulekileyo okufumana impilo entle abandakanya:

isondlo

Ukuba neprotheyini efanelekileyo yokutya kubalulekile ukuziqhelanisa nezihlunu okanye indlela izihlunu eziziqhelanisa ngayo noxinzelelo ngexesha lokuzivocavoca kunye / okanye uqeqesho lwamandla. Oku kukwabalulekile ukuvuselela Ukuhlanganiswa kweprotein yemisipha emva kokuzivocavoca kunye / okanye uqeqesho lwamandla. Ukuqinisekisa ukuba umzimba ufumana amandla kunye nokuphuculwa kwe-hypertrophy ukusuka kwimithambo kunye noqeqesho lwamandla, kuyacetyiswa ukuba utye malunga ne-25g yeprotheyini ekumgangatho ophezulu emva kweeseshini zokuzilolonga.

ukuchacha

Kwabo benza uqeqesho lwe-aerobic kunye namandla, ukwandisa ixesha lokubuyisela phakathi kweeseshoni zokuzilolonga. Oku kungenxa yokuba amandla kunye ne-aerobic fitness impilo yempilo iphantsi xa bobabini benokwahlukana kweeyure ezi-6 okanye ngaphantsi. Iiyure ezingamashumi amabini anesine phakathi kweeseshoni zicetyiswa ngokukodwa ukuba eyona nto iphambili kukusebenza kokunyamezela.

Ucaphulo

Anderson, SE, Hertel, R., Johnston, JO, Stauffer, E., Leinweber, E., & Steinbach, LS (2005, Novemba). I-Latissimus dorsi tendinosis kunye nokukrazula: iimpawu zokucinga ze-pseudotumor yomlenze ophezulu kwizigulane ezihlanu. I-American Journal ye-Roentgenology, i-185 (5), i-1145-1151
www.ajronline.org/doi/abs/10.2214/AJR.04.1247

UDonohue, uBenjamin F et al. "Ukwenzakala kwezemidlalo kwiLatissimus Dorsi kunye noTeres Major." Ijenali yaseMelika yamayeza ezemidlalo vol. 45,10 (2017): 2428-2435. doi:10.1177/0363546516676062http://journals.sagepub.com/doi/abs/10.1177/0363546516676062?journalCode=ajsb

Henseler, JF, Nagels, J., Nelissen, RGHH, & de Groot, JH (2014, April). Ngaba i-latissimus dorsi i-tendon yokudluliselwa kweenyembezi ezinkulu ze-rotator zihlala zisebenza emva kokusebenza kunye nokubuyisela ukujikeleza kwangaphandle okusebenzayo? Ijenali yoTyando lwamagxa kunye ne-Elbow, i-23 (4), i-553-560
www.jshoulderelbow.org/article/S1058-2746(13)00399-6/fulltext%20

UGeorge, uMichael S, kunye noMichael Khazzam. "ILatissimus Dorsi Tendon Rupture." Ijenali yeAmerican Academy of Orthopedic Surgeons vol. 27,4 (2019): 113-118. doi:10.5435/JAAOS-D-17-00581

Lehman, uGregory J et al. "Ukwahluka kumanqanaba okusebenza kwemisipha ngexesha loqeqesho lobunzima be-latissimus dorsi: isifundo sovavanyo." Iyeza elinamandla: DM vol. 3,1 4. 30 Jun. 2004, doi:10.1186/1476-5918-3-4