I-Piriformis Syndrome ephakathi

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I-Piriformis Syndrome ephakathi

I-Piriformis Syndrome ephakathi Ixesha eliqhelekileyo - Ulwazi lweNgxelo Okumele Uyazi

Ukuba unayo i-piriformis syndrome, mhlawumbi sele uyayazi ingabangela i-sciatica. Kodwa ngaba uyayazi ukuba yinto enye yezinto ezinokuthi zingakhokelela ekubandezelekeni kwentlungu emlenzeni wakho? Ezinye izizathu zibandakanya i-disc ye-herniated, i-spinal stenosis, okanye i-tumor eyenza i-nerve.

Nangona abantu abaninzi bebonisa ukuba iimpawu zabo ze-sciatica kwi-piriformis syndrome, kwiqhinga lezinto, yinto enqabileyo enqabileyo .. Ababhali beqendu elipapashwe ngoNovemba 2008 I- Journal ye-American Osteopathic Associatio n ingxelo yokuba ubuncinane ubuncinane be-6% yezigulana ezisezantsi - kunye ne-36% - ibe ne-piriformis syndrome. (Kunye nabasetyhini, qiniseka: Unamaxesha angama-6 unokufumana i-piriformis syndrome kunabesilisa.)

Njenge-syndrome, le meko ibonakala njengeqela leempawu. Mhlawumbi ngenxa yoko, kudla ukudideka nezinye izifo-ngokukodwa, i-radiculopathy. I-Radiculopathy, ukuba unayo, kuya kuba yinto engathí sina kuwe kuba ngumphumo weengcambu zomgulane onomsindo, ngokuqhelekileyo yi-disc yakhe. Oko kwathiwa, ukushiya i-piriformis syndrome yakho ingaphathwa, ingakhokelela ekutshintsheni kwimbilini yakho.

Ngoko ke, ukuba isalathiso kule ndlela kunye namanye amanqaku ekusebenziseni i-piriformis ayinakuqeda intlungu yakho yomlenze, thetha nodokotela wakho kunye / okanye umphathiswa wezonyama malunga neempawu zakho.

Ukuze ufunde kabanzi malunga ne-piriformis syndrome, khangela iinqununu zam: Yintoni iPiriformis Syndrome?

I-Piriformis idibanisa - Ngaba unokwenza i-Intermediate or Beginner Version?

Eli nqaku libonisa ukuba uwedlule isigaba sokuqala ngokubhekisele kwi-hip stretches and flexibility exercises. Ukuba akunjalo, ungafuna ukuqala ngeNqanaba loQeqesho lwePiriformis ehamba rhoqo.

Ngaphandle koko, cinga ukufudumala kwinqanaba eliphakathi elisezantsi ngokuhamba phambili. Ukwelula kwamanqabana amaninzi kwenziwa kwiindawo zokukhusela. Esi sikhundla esiphezulu apho ulala khona ngasemva kwakho ngamadolo akho entle kunye neenyawo eziphantsi kwendlu. Isikhundla sokuxhoma esinye sezikhundla ezixhaswa kakhulu, ezikunceda ukulungisa ukufikelela kubantu abaqalayo kunye nabantu abaneentlungu.

Enye into engayifumana endleleni yakho yokuphumelela kwinqanaba eliphakathi, ukungakwazi ukuhlala phantsi. Ngokufanelekileyo, unako ukwenza oko ngaphandle kokusilahla (umva wakho.) Ukuba awukwazi ukuhlala uqobo, qala ngezinga lomqali. Ukuba usafuna ukuzama ukufikelela kwinqanaba eliphakathi, cinga ukuwonga ukunqumla i-# 4 kulolu chungechunge de kube ulungelelaniso lwakho lwe-hip luye lwaphucula ngokwaneleyo ukuvumela ukuba uhlale phantsi phantsi ngaphandle kobuhlungu okanye ubunzima.

Amanqaku ambalwa alandelayo anokunika iingcamango ezimbalwa zokuqhaqhazela, kwaye ke iya kwiintlanga!

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Ukufudumala Kwi-Piriformis Muscle Stretch

Ukufudumala Kwi-Piriformis Muscle Stretch

Njengoko kuboniswe kwisilayidi esedlulileyo, nangona wenza isigaba esiphakathi kwe-piriformis, sisengumzekelo omuhle ukufudumala ngokuhamba phambili kulula. Unokuzama ambalwa ukusuka kwiRoutine yabaQalayo kwakhona ekhankanywe kwisilayidi sangaphambili, umzekelo:

• Umnqamlezo omnye Umlenze
• Amathanga ukuya kwicala

Okanye uzame ukunyuka kwe-hip yangaphandle.

Idibeneyo: Khupha iNdibano Yakho Eyabuyela Eyona Ncinane nale nkqubo elula

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I-Piriformis iyafudumala - I-Cross One Knee phezu kokuthi "Yenza" iMiscle kwaye Yongeza i-Abs

I-Piriformis iyafudumala - I-Cross One Knee phezu kokuthi "Yenza" I-Hip Muscle Ngaloo Mbambano kwaye Inselele Iimpawu Zakho Zesibhobho.

Masiqhube phambili ukufudumala ngokufudumala kunye neqela elithile elihamba phambili ngaphambi kokuba sizame "izandla" zethu, sinokuthi sinezikhundla ezinzima.

Kule nto, uya kululalisa iinqumlo zakho kunye ne-flank, vuka ulungelelaniso lwakho kwaye usebenze u-abs - konke ngexesha elinye. Ulungele? Nantsi ihamba:

Imiyalelo:

Uxoxe emhlane wakho kunye namadolo akhokile kunye neenyawo zakho. Shintsha iminwe yakho emva kwentloko yakho; izibhambathiso zakho kufuneka zibhekise kwicala (kodwa ungacinezeli oku ukuba unomlinganiselo okanye intlungu ezandleni zakho okanye emagxeni.) Ngaloo ndlela, yenza okusemandleni akho.)

Beka iqatha elilodwa phezu kwedolo eliphambene, kwaye ngokukhawuleza ubeke amadolo emacaleni angasecaleni lomlenze "omileyo" (umlenze ofumana isangqa lakho.) Yiya kuphela ekufuneka uziva ulula.

Ngexesha elifanayo, velisa ingalo yakho kwaye uphakamise. Cwangcisa i-elbow yakho echaziweyo ephezulu. (Ukuze usebenze kangcono, yigcine isetyenzisiweyo, oko kuthetha ukuba kuya kufuneka ucinge ngokubhekiselele emgceni ngaphandle kokuba wenze njalo.)

Yenza ngokukhawuleza intloko yakho, intamo, amahlombe kunye nomqolo ongaphezulu emzantsi.

Yenza ufike kwi-10 kwakhona kwaye uphinde uphinde ngapha nangapha.

Njengoko usenokuba ufumene ngoku, ukufudumala kwababambiseneli kukudibanisa nokuqala kokuqala kunye nokwahlukana okungabongeza kwindlela yokusebenza kunye / okanye amandla. Kodwa kumaphepha alandelayo, uya kuphakamisa i-ante kwisolula ngokucinga ezinye izikhundla ezinzima.

Idibeneyo: 7 I-Great Hamstring idibanisa

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Uhlala ePiriformis

Uhlala ePiriformis

Ukwelula kwesi-piriformis esilandelayo kwenzeka ngokuhlala. Inokwenziwa kwindlela efana ne-yoga okanye nje ngomsebenzi olula. (Inguqu ye-yoga iboniswe kwisilayidi esilandelayo.)

Hlala uqonde ngemilenze yomibini eyenziwe phambi kwakho. Esinye isihluthulelo sokuhlala ngokuthe tye ngexesha lomgangatho kukuzama ukuhambisa isisindo sakho ngokulinganayo phakathi kwamathambo ahleliyo. (Amathambo ahleliyo ayenzi zibini ezinzima kwi-pelvis yakho. Uya kubazi kakuhle ngendlela abavakalelwa ngayo - kunye neengcinezelo ezifanelekileyo okanye ixesha kwiindawo zokuhlala, bangalimaza.)

Goba enye idolo kwaye uwele ngaphaya komnye, ubeka unyawo emhlabathini ngaphantsi (kunye nomgca wangaphakathi) egameni elithunyelwe. Gubungela ingalo yakho echasene neendolo. Kukulungele ukubeka esinye (esinye) isandla sakho emzantsi emva kwakho ukukunceda ugcine isikhundla.

Khangela kwakhona ukuba uqiniseke ukuba ubunzima bakho buhanjiswa ngokulinganayo phakathi kwamathambo akho ahleli emibini. Le nto inzima kubantu abaninzi kuba ngokukhawuleza umxube we-hip ufanele uguqule, njengoko wenzayo xa uzisa umlenze wakho ngaphesheya, ukuxhatshazwa kwemisipha engapheliyo, kunye nokuxhatshazwa kwesinye okanye ngaphezulu kwezinye iimbumba ze-hip yenza ukuba uphakamise ngokuzenzekelayo umlenze wakho ukulungiselela. Kodwa musa ukuvumela oku kwenzeka, ukuba kunokwenzeka. Ukulungelelanisa kakuhle kwakho kukule ndawo, kulunge ukuba iziphumo zakho ziya kuba ngcono.

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Yongeza imingeni ukuya kwi-Piriformis Stretch-A Version for Yogis

Yongeza imingeni ukuya kwi-Piriformis Stretch

Njengoko ndikhankanyile ngaphambili, i-piriformis iseluleti ehleliyo inokwenziwa ngendlela yoga. Kule meko, udibanisa umngeni owongezelelekileyo ngokuvumela ukuhamba kwi-leg kunye nokuphakamisa ingalo.

Ukwandisa umsebenzi wakho kule ndawo, khulisa ukuqonda kwixolo lakho, (njengoko kuxoxwa ngaphambili) kwaye uphakamise ingalo ngqo (kodwa ungagcini umxube wakho womgca.) Ukugcina ifom yakho kule ndawo kukukwenza usebenze nzima, kwaye enye yezona ndlela ezifanelekileyo zokuqinisekisa ukuba (kukwaxutyushwa ngaphambili) gcina isisindo sakho sobunzima sisasazwa ngokufanayo phakathi kwamathambo amabini ahleliyo; ngenye indlela, mhlawumbi uza kufakwa kancane kwi-piriformis.

Idibeneyo: Iingcebiso zokuPhukisa okuPhumeleleyo

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Tyalela i-Piriformis yakho kwi-Pigeon Pose

Tyalela i-Piriformis yakho kwi-Pigeon Pose

Kwaye ekugqibeleni, siza kwi-doozie-ininzi yazo zonke izidumbu ze-piriformis. Enye enye ethathwa kwi-yoga (ebizwa ngokuba yi-pigeon pose). Ngoko kwakhona, yiba yogini, okanye umane uthabathe nje njengomsebenzi.

Ukuqala ezandleni zakho nasemadolweni, zinciphise phantsi ukuze umlenze owodwa unwetshelwe emva. Bend i-front hip yakho negulo. Ukuba kunokwenzeka, misela umlenze wakho ukuze idolo lakho lihambelane ne-joint hip. Oku kungenakwenzeka ukuba unzima kakhulu kumisipha yakho ye-hip kunye / okanye iqela le-aliotibial. Ngaloo nto wenza okusemandleni akho.

Beka izandla zakho phantsi phambi kwakho ukukuncedisa. bunzima. Ungayisebenzisa ukuba ulandelele ubunzima obuya kwiinqumlo zakho, uthatha ubunzima obukhulu ezandleni zakho xa ulwabilo luba lukhulu kakhulu, kwaye ngaphantsi xa ucinga ukuba ungancipha.

Enye indlela yokwenza i-stretch isondlo ixhomekeke kwisiqu sakho esezantsi ukuze uthathe uxinzelelo, kwaye ukhulise i-trunk yakho xa ucinga ukuba ungathatha ngaphezulu.

Ezihlobene: Yoga kwi-Pain Back

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I-Piriformis Muscle Ipholile phantsi - zombini i-Knees kuya kwicala

I-Piriformis I-Muscle Stretch I-Cool Down - Yomibini i-Knees to Side

Kule nqanaba eliphakathi kwe-piriformis ukuguquguquka kwenkqubo, awukhanga kuphela umsizi, kodwa ungeze kwi-ab yomsebenzi, imingeni yemingeni nemingeni ekusebenzisaneni kwakho. Ndiyakuvuyela!

Ngoku yisikhathi sokupholisa. Yenza njalo ngokuphinda uphinde uphinde uphinde ubeke isikhundla sakho (emva kwakho emadolweni akhokile kunye neenyawo zakho zinyathele phantsi). Gweba ingalo yakho ngqo (kodwa ungagcini iinqwelo zakho.) Ngokufanelekileyo, iingalo zakho ziya kuba segxeni, kodwa ngokuqinisekileyo akufuneki ukuba yinto enokubangela intlungu okanye ubunzima.

Thatha amabini emacaleni ngapha nangapha, kodwa ngeli xesha, gcina amadolo akho kwinqanaba le-hip, kwaye ungaphantsi. Kwakhona, gcina amabini omabini wakho ongasentla kunye neengalo zombini ngokulingana nomgangatho. Ngamanye amagama, xa ulahla amadolo akho, musa ukuvumela iingalo okanye amahlombe ngaphesheya (ukuya apho amadolo akho ekhomba khona (ukukhwela xa uwisa amadolo akho.

Hlalani kule ndawo phakathi kwemizuzwana emi-5 ukuya kwe-30, ngoko bubele ubuyele imilenze yakho kwisikhundla sokuqala "ukuma". Phinda ngaphesheya. Phinda ulandelelanise yonke imizuzu 2-3.

Idibeneyo: I-7 Eyona ndlela ihamba phambili yokuSebenzisana kwamaHack for People With Back Pain

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I-Piriformis ephakathi Ukwahlula Ulandelelwano - Imithombo

_Umthombo:

_{Boyajian-O'Neill, L., INGXENYE, Mclain, R., INGXENYE, Coleman, M., DO thomas, PhD. Ukuxilongwa noLawulo lwe-Piriformis syndrome: Indlela ye-Osteopathic. Umbhalo we-American Osteopathic Association. NgoNovemba 2008. Kufumaneka ngo-Apreli 2016. http://jaoa.org/article.aspx?articleid=2093614}