Ukuzivocavoca Ngeentlungu eziPhezulu zomqolo

intshayelelo

Imisipha eyahlukeneyo kunye nemigqa ejikeleze ngasemva inceda ukukhusela indawo yesifuba somqolo. Umqolo unamacandelo amathathu: umlomo wesibeleko, i-thoracic, kunye ne-lumbar, encedisa umzimba ngokugoba, ukujika kunye nokujija. Ngomqolo we-thoracic, izihlunu ezahlukahlukeneyo ezifana ne-rhomboid, i-trapezoid, kunye nezinye izihlunu ezingaphezulu zibonelela ngokusebenza kwi-scapula okanye amahlombe ehlombe ukuzinzisa i-ribcage. Xa umzimba unikezela kukulimala okanye amandla abuhlungu, unokuphuhlisa i-myofascial pain syndrome ehambelana nentlungu ephezulu. Intlungu ephezulu yomqolo kunokukhokelela kwiimpawu ezingafunekiyo ezichaphazela umgangatho wobomi babo. Ngethamsanqa, imithambo eyahlukeneyo jolise inxalenye ephezulu yomqolo kwaye inokomeleza imisipha emininzi kukulimala. Inqaku lanamhlanje lijonga imiphumo yeentlungu ezingaphezulu emzimbeni kwaye libonisa ukulula okumbalwa kunye nokuzivocavoca okunokuxhasa amaqela ahlukeneyo emisipha kwindawo ephezulu. Sithumela izigulane zethu kubaboneleli abaqinisekisiweyo ababandakanya ubuchule kunye neendlela ezininzi zonyango kubantu abaninzi abaphethwe yintlungu ephezulu kunye neempawu zayo ezihambelanayo ezinokuchaphazela inkqubo ye-musculoskeletal entanyeni, emagxeni, nakwindawo ye-thoracic yomqolo. Sikhuthaza kwaye siyasixabisa isigulana ngasinye ngokusithumela kubaboneleli bezonyango abanxulumeneyo ngokusekwe kuxilongo lwaso xa kufanelekile. Siyaqonda ukuba imfundo yeyona ndlela imangalisayo xa ubuza ababoneleli bethu imibuzo entsonkothileyo ngokwesicelo sesigulana kunye nokuqonda kwakhe. UDkt Jimenez, DC, usebenzisa le ngcaciso kuphela njengenkonzo yemfundo. isikhanyeli

Iziphumo zeentlungu eziPhezulu zomqolo eMzimbeni

 

Ngaba ukhe wafumana ukuqina okujikeleze okanye kufutshane namagxa akho? Ngaba uziva uxinezeleka kwezihlunu xa ujikelezisa amagxa akho? Okanye ngaba kubuhlungu xa usolula umva wakho ongasentla ekuseni? Uninzi lwale miba luphawu kunye neempawu zentlungu ephezulu. Uphando lutyhila ukuba iintlungu zangasemva sesinye sezikhalazo eziqhelekileyo abantu abaninzi banokuya kukhathalelo olungxamisekileyo. Intlungu ebuhlungu inokuchaphazela imimandla eyahlukeneyo ngasemva kwaye ibangele iimpawu ezingafunekiyo kwiindawo ezahlukeneyo kumqolo ongaphezulu. Izifundo ezongezelelweyo zikhankanyiwe ukuba intlungu eqhubekayo kwingingqi ye-thoracic ingabangela i-hyper-sensitization ye-intercoastal nerves ezilinganisa ezinye iimeko ezichaphazela umva. Ezinye zezizathu kunye neziphumo ezinokukhokelela ekuphuhlisweni kweentlungu eziphezulu zomqolo ziquka:

• Ukunyanzeliswa okubi
• Ukuphakamisa okungalunganga
• Iziganeko ezibuhlungu okanye ukwenzakala
• Izifo ezingapheliyo (i-Osteoporosis, Scoliosis, Kyphosis)

Xa oku kusenzeka, kunokukhokelela kwiimeko ezidlulanayo ezilinganisa eminye imiba kwaye, ukuba ayiphathwa kwangoko, ishiye abantu abaneempawu zokukhubaza ezingapheliyo ezihambelana neentlungu ezingasentla.

 

---

Uncedo Lweentlungu Ezingasentla-Ividiyo

Ngaba uye wafumana ubunzima emagxeni okanye entanyeni? Ngaba uziva iintlungu neentlungu xa wolula iingalo zakho? Okanye kuthekani ngokuva ubunzima bemisipha xa uphakamisa into enzima? Uninzi lwezi zinto zihambelana neentlungu eziphezulu ezichaphazela ummandla we-thoracic spine. Xa oku kusenzeka, kunokukhokelela kwiiprofayili zomngcipheko ezidlulayo ezinokukhula zibe yimiba eyahlukeneyo enokubangela intlungu ngakumbi emzimbeni. Kukho iindlela ezahlukeneyo zokuthintela iintlungu zangasemva ekubangeleni imiba eyongezelelekileyo kumntu kwaye zinokukhulula intlungu ehambelana nayo. Abantu abaninzi baya kunyango lwe-chiropractic ukuze umqolo wabo ulungelelaniswe kwakhona ukuzisa isiqabu esaneleyo okanye ukubandakanya umthambo ongasentla kunye nowolulela ukunciphisa uxinzelelo oluqokelelwe entanyeni nasemagxeni. Le vidiyo ingentla ichaza indlela ezolula zisebenza ngayo kwimimandla eyahlukeneyo yezihlunu kumqolo ongaphezulu kwaye zibonelela ngokukhululeka kumqolo we-thoracic.

---

Ukuzivocavoca Ngeentlungu eziPhezulu zomqolo

Ngokubhekiselele kumqolo ongaphezulu, kubalulekile ukuqonda ukuba ukubandakanya ukuzivocavoca okuhlukeneyo okujoliswe kwingingqi ye-thoracic kunokubangela ukulimala ixesha elide. Uphando lutyhila ukuba i-back exercises ayigxininisi kuphela kumqolo kodwa amagxa, iingalo, isifuba, i-core, kunye nezinqe ezibonelela ngokuzinza, ukulinganisela kunye nokulungelelanisa kumntu ngamnye. Oku kuvumela imisipha kwingingqi yangasemva ukuba iphucule amandla kunye nokunyamezela ngexesha xa umntu eqhubeka nokusebenza. Uphononongo oluninzi lutyhila ukuba iiprothokholi ezifana ne-McKenzie back exercise ziyienkqubo ezisebenzayo zokunyanga iimeko ezahlukeneyo ze-musculoskelet ezinokubangela intlungu emqolo. Uninzi lweengcali zonyango zonyango zisebenzisa le protocol kwizigulane zabo ukukhulula iintlungu zangasemva kunye nokunceda ukuphucula isakhiwo sabo se-muscular ukuze sibe nesimo esingcono.

 

Shushubeza

Njengaye nawuphi na umntu oqalayo ukubuyela kwimpilo yakhe kunye nokuba sempilweni ngokuzilolonga, elona nyathelo libalulekileyo ekufuneka umntu alenze kukufudumala izihlunu zakhe phambi kokuba azilolonge. Ukufudumala iqela ngalinye le-muscle kunokuthintela ukulimala kwexesha elizayo kunye nokwandisa ukuhamba kwegazi ngaphambi kokuba uqale umsebenzi. Abantu abaninzi banokubandakanya ukunwebeka kunye nokuqengqeleka kwamagwebu kangangemizuzu emi-5 ukuya kweli-10 ukuqinisekisa ukuba isihlunu ngasinye sikulungele ukusebenza ngomzamo omkhulu.

Uqheliso lomsebenzi

Emva kokuba umzimba ufudumale, lixesha lokuqalisa inkqubo yokuzivocavoca. Iintshukumo ezininzi ezahlukeneyo zokuzilolonga zijolise kwiqela ngalinye lezihlunu kwaye zinceda ukwakha ubunzima bemisipha kunye nokuphucula ukusebenza. Kubalulekile ukwakha amandla xa kuziwa ekusebenzeni. Ukuqala ngokucothayo ngobuncinci bokuphindaphinda kunye neeseti kubalulekile ukuqinisekisa ukuba umthambo wenziwe ngokuchanekileyo. Emva koko, umntu unokwandisa i-reps yokuzivocavoca kwaye ahambe kunye nobunzima obunzima. Ngezantsi ezinye zeendlela zokuzilolonga ezifanelekileyo kumqolo ongaphezulu.

Superman

 

• Lala ngesisu kwaye wandise iingalo zakho ngaphezulu kwentloko
• Gcina intamo kwindawo engathathi hlangothi kwaye uphakamise imilenze kunye neengalo phantsi ngexesha elifanayo
• Qinisekisa ukusebenzisa umva kunye ne-glutes ukuphakamisa
• Misa ngokufutshane phezulu, emva koko ubuyele kwindawo yokuqala
• Gqibezela iiseti ezintathu ze-10 reps

Lo msebenzi unceda ukuqinisa umqolo kunye nezihlunu ezijikelezileyo ukuxhasa umqolo kunye nokunciphisa nakuphi na ukulimala kwexesha elizayo kwintlungu ephezulu.

 

Reverse Dumbbell Flies

 

• Bamba iidumbbells ezinobunzima obulula
• I-Hinge esinqeni kwi-45 degrees ngelixa umile
• Qinisekisa ukuba iingalo zijinga phantsi kunye neentsimbi
• Gcina intamo ikwimo engathathi hlangothi ngelixa ujonge phantsi
• Phakamisa iingalo (kunye needumbbells) ukuya kwicala nangaphezulu
• Gxuma amagxa kunye phezulu ngexesha le ntshukumo
• Gqibezela iiseti ezintathu ze-8-12 reps

Lo msebenzi ubalaseleyo ekomelezeni izihlunu ezijikeleze igxalaba kunye nomqolo ongaphezulu.

 

Imiqolo yetyu

 

• Sebenzisa ibhendi yokumelana okanye i-dumbbell elula.
• Kwibhendi yokumelana, ncamathela ibhande kwindawo ezinzileyo ngaphezu kwenqanaba leliso. Ukwenzela iidumbbells ezinobunzima obukhanyayo, yandisa iingalo phambi komzimba ngaphezu kwenqanaba leliso.
• Sebenzisa i-overhead grip xa ubambe izibambo zebhendi yokumelana kunye needumbbells ezinobunzima obukhanyayo.
• Tsala iibhendi zokuxhathisa okanye iidumbbells ebusweni.
• Dlulisa iingalo ezingaphezulu emacaleni
• Khama amagxa kunye
• Misa kancinci uze ubuyele kwindawo yokuqala
• Gqibezela iiseti ezintathu ze-12 reps

Lo msebenzi unceda ukuqinisa imisipha yamagxa kunye nokukhusela ukulimala kwexesha elizayo ukuba kwenzeke kumqolo ongaphezulu.

 

isiphelo

Eminye imisipha eyahlukeneyo kunye nemigqa ijikeleze ngasemva kwaye inceda ukukhusela indawo ye-thoracic yomqolo. Ezi zihlunu zinceda ngokuzinzisa i-ribcage kunye nokunceda ukubonelela ngokusebenza kumqolo ongaphezulu. Xa izinto ezininzi zibangela ukulimala okubuhlungu kumqolo ongaphezulu, kunokukhokelela kwiimpawu ezinjengeentlungu ezinokubangela ukugqithelana kweempawu kunye nokuchaphazela umgangatho wobomi bomntu. Ngethamsanqa, imithambo eyahlukeneyo ijolise kumqolo ongasentla kunye namaqela ezihlunu ezijikelezileyo. Umsebenzi ngamnye ujolise kuzo zonke izihlunu kumqolo ongaphezulu kwaye uvumela umntu ukuba aphinde afumane impilo kunye nempilo ngaphandle kweentlungu eziqhubekayo.

 

Ucaphulo

Atalay, Erdem, et al. "Impembelelo ye-Upper-Extremity Extremity Exercises ku-Lumbar Strength, ukukhubazeka kunye neentlungu zezigulane ezine-Chronic Low Back Pain: i-Randomized Controlled Study." Ijenali yeNzululwazi yezeMidlalo kunye neMithi, Ilayibrari yeSizwe yaseMelika yoNyango, nge-1 ka-Disemba 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5721192/.

UCasiano, uVincent E, et al. "Intlungu yangasemva-i-Statpearls-ithala leencwadi le-NCBI." Ku: StatPearls [Internet]. Isiqithi saseTreasure (FL), StatPearls Publishing, 4 Septemba 2022, www.ncbi.nlm.nih.gov/books/NBK538173/.

Louw, Adriaan, kunye noStephen G Schmidt. "Iintlungu ezingapheliyo kunye ne-Thoracic Spine." Ijenali yeManual & Manipulative Therapy, ILayibrari yeSizwe yezeMithi yase-US, ngoJulayi 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4534852/.

UMann, uSteven J, et al. "UMcKenzie Uzilolonga ngasemva-iStatpearls-ishelufa yeencwadi yeNCBI." Ku: StatPearls [Internet]. Isiqithi saseTreasure (FL), iStatPearls Publishing, 4 July 2022, www.ncbi.nlm.nih.gov/books/NBK539720/.

isikhanyeli