Abaqalayo i-Piriformis Syndrome Ukulungiswa rhoqo

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I-Supine Position ye-Piriformis Syndrome

Oku kulandelelana kwenzelwe ngokukhethekileyo kubaqalayo abaqala ukulungisa i-piriformis syndrome ngokulula. Ukuba ngaba nguwe, siyakuhalalisela ngokuthatha uxanduva lokuphila kwakho kunye neentlungu zakho! Ngoku masiqale.

Njengomqali, unokuthi ulungele ukulungiswa ngokwenza ulwahlulo kwindawo ephakamileyo. Isikhundla se-supine sisemva kwakho. Kule meko, uya kuguqa ngamadolo uze ubeke iinyawo zakho zinyathele phantsi, ebizwa ngokuba yi-hook-lying.

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Ukufudumala Kwi-Piriformis Muscle Stretch

Qalisa isimiso sokwazisa i-piriformis ngokufudumala iinqumlo zakho ngokubanzi. Oku kunokukunika ithuba elihle lokubuyela emva apho uqala ukuqhubela phambili kwe-piriformis syndrome.

I-Piriformis Yongisa Inkqubo ye-Hip Ukufudumala

Thetha kumqolo wakho kwisithuba se-supine uze ulethe yokuqala (bent) ngamadolo uze omnye ufike esifuba sakho. Zibangele ukuba ziphezulu kwiintsika okanye ngasemva kwamathanga akho kufuphi needolo. Phuma kuwe. Hlala kule ndawo malunga nemizuzwana emi-5 ukuya kwimizuzu engama-5, uze ubeke idolo elinye phantsi, emva koko linye.

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Umnqamlezo Omnye Ngamaqhosha Okuya "Ukufumana" I-Hip

Qhubela ukufudumala, kodwa ngeli xesha ubeke idolo elinye nje kwisifuba sakho. (Le ntshukumo ifana ne-knee stretch uyenze ngaphambili.)

Emva koko thabatha idolo ephakame ngaphaya kwelinye icala. Ukuze "ufumane" umlenze ophumayo, apho i-piriformis ikhona khona, cingisisa malunga nokuguqa ngamadolo ngokubhekiselele kwelinye icala. Umlenze "omiyo" uya kufakwa xa wenza njalo. Awudingi ukulungisa oku - kuyinto evamile.

Hlalani kwinqanaba elingama-5-30 imizuzwana kwaye ngokuzenzekelayo buyele kwisithuba sokuqala.

Umgama oya kuwuhambisa umlenze uya kuhluka ngohlobo olusondeleyo ngayo i-piriformis kunye nezinye izihlunu ze-hip, kunye nokuba bunjani ubunzima obubufumanayo. Njalo uhlale ungenabuhlungu-oko kukuthi, hamba ude ude unakho ngaphandle koxinzelelo, ukukhathazeka okanye uxinzelelo olunxulumene nemisipha.

Oko kwathiwa, ngenxa yokuba usolule, mhlawumbi uya kuba yinto encinane. Olunye uxhatshazo lwesisu lukulindelwe okanye awuyi kuzuza kwi-stretch, kodwa akufanele uhambe ngokunyanisekileyo ekuhambeni ukuba i-sciatica yakho iqhube okanye ufumana nayiphi na uhlobo lweentlungu zesifo.

Indlela yokwazisa iimbono zeMigudu xa wenza i-Piriformis

Ngenxa yokuba i-nerve ye-sciatic ifumaneka phantsi kwe-muscle ye-piriformis unokufumana ukuvakalelwa okungaveli kumzimba wesisu. Kufuneka uqaphele ngakumbi le mvakalelo. Baya kuba bazive ngathi unombane wendlela ethile ehla emlenzeni owodwa: iiphini kunye neenaliti, ukutshitshiswa, ukubetha okanye ukutshisa. Unokuthi ufumane ubuthathaka kunye / okanye ukuphazamiseka emlenzeni omnye. Xa kukho nayiphi na, ezinye okanye zonke ezi ziimpawu, buyela kumsebenzi kwaye uthethe nomfo okanye umgqirha wakho malunga nento omele uyenze.

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Amathanga ukuya kwicala

Ukwandisa ukunqumla kwe-hip yangaphandle, zama ukuzisa amabini phantsi kwelinye icala. Hamba kuphela ekufuneka ufikelele "umda" apho uvakalelwa khona into eyenzekayo kwisisipha, kodwa ayixakali okanye ibuhlungu. Hlalani khona phakathi kwemizuzu emi-5 ukuya kwe-30, ngoko buyisela imilenze yakho kwisikhundla sokuqala "ukuma".