Ziyiphi indima edlalwa ngayo imisipha yakho kwinqanaba leentlungu?
Iifama ezinobumba lixesha elibhekiselele kwiqela leeseli esebenza kunye ukuxhuma, imvulophu, inkxaso kunye / okanye ukuhambisa izakhiwo ezikujikelezile. Ukusetyenziswa okuchanekileyo kweli gama kufaka iintlobo ezininzi zeethambo kunye neenkqubo zomzimba kubandakanywa isisulu, ukuxhamla, isikhumba (inkqubo ye-integumentary,) inkqubo ye-nervous system (circulation system).
Nangona naluphi na uhlobo olukhankanywe apha ngasentla lubonisa indima kwintlungu yakho kunye nokuphulukiswa kwayo, ukulungiswa komgudu (kunye nokuqonda oko kwenzekayo ekutyunjweni) uya kuba neengxaki ezimbalwa nje .
Ngokuqhelekileyo, "izicubu ezithambileyo" zisetyenziswe xa kuchaza izihlunu, iintambo, iigaments kunye / okanye i-fascia.
Imisipha
Injongo yonyango ngokuqhelekileyo ukufumana izihlunu ezinamandla ngokwaneleyo ukuxhasa imbuyiselo yakho kwaye iguquguquke ngokwaneleyo ukuvumela ukuba uhambe kalula kuzo zonke iindlela ezikhoyo.
Kwakhona, entanyeni okanye ekugqibeleni ugqirha wakho unokudinga ukuphazamisa izihlunu ezithile ukuze afumane isakhiwo esithile apho azimisele ukusebenza khona. Ukuba utyando luhlobo lwendabuko, oko kukuthi, akuyiyo into eyenziwa yintlupheko yomzimba (MAST), oku kunokuchaphazela kakhulu ixesha lakho lokuphilisa.
Fascia
Olunye uhlobo olubalulekileyo lwezicubu ezinotsholongwane ngenxa ye-back and neck neck is fascia. UFascia isigubungelo esijikeleza izihlunu kuwo onke amanqanaba, ukusuka kwiseli encinci, ukuya kwiifayili zefiber ezibandakanya imisipha nganye kwiimisipha ngokwazo, kunye namaqela omzimba kunye ne-musculoskeletal system.
Injongo ye-fascia kukuxhasa ukuthembeka nokunyakaza kwemizimba.
Eyona ndlela, iimbumba ezinqabileyo zihamba ngokukhawuleza kodwa xa ukhatywe, okanye ubeke imicimbi, iyakunamathela. Ngenxa yokuba i-fascia ihamba ijikeleze imisipha, xa iyanamathela, inokuphosakeka ngenxa yezihlunu ezinzima.
Inkqubo ebizwa ngokuba yi-myofascial release ingasetyenziselwa ukulungisa oku. (Ngokuqhelekileyo kunikwa unyango ngamathambo e-massage nakwabanye abaqeqeshiweyo.) Ukuba ungekho unyango, cinga ukusebenzisa iibhola ze-tennis okanye i-roller foam ukuze usebenze "iikinks" kunye ne "glitches" ezinjengoko uziva ngazo.
Isexwayiso le nkqubo ingaba buhlungu! Kodwa xa kusetshenziswe ngokufanelekileyo, kunokubangela ukuphucula inkululeko yokuhamba kunye nentlawulo yentlungu.
Iinkqubo zokunwabelana ngokwemvelo zifumana ukuthandwa, kwakhona. Uninzi luquka ukukhululwa kwemimandla (njengoko kuchazwe ngasentla) kunye nokunyuka kwezinto zokunceda ukubuyisela ukunyaniseka kwezinto zendalo.
Iingcamango ezisuka kwintsimi ye-fitness ye-fascium sele iqalile ukwenza iinkqubo ezininzi ezinjenge-yoga ne-Pilates.
IiLigamente kunye neeTendons
Ukuba nolwazi oluninzi olusebenzayo malunga neentlobo zezicubu ezinxibelelwano ezigcina amathambo akho kunye kunye namaqabane akho ahlangeneyo anokunceda ukuyila nokufezekisa amava akho. Ingcamango yam kukuba kukuhle ukwazi oko usebenzayo xa uhamba, usebenzise okanye uthathe inxaxheba kwilonyango lwakho.
Iigamente zidibanisa amathambo ehlangeneyo kunye ukunceda ukunqanda ukunyusa (kunye nokulimala) inxaxheba kuloo ngxube. Iintendon zidibanisa imisipha kumathambo. I-synovial fluid, efunyenwe kwizihlanganisi ze-synovial (umzekelo, iindawo zakho ezinxulumeneyo), inceda ukuqhubeka ukuhamba kakuhle kunye nentlungu ekhululekile ngokucoca indawo phakathi kwamathambo. Ngomthunzi, i-synovial fluid ifunyenwe kwiinkalo zobungqina.
Indima yeTyhuse e-Soft kwi-Injury and Pain Back
Intamo ye-soft and injured backs are pretty good.
Ukuba uyalimaza umsizi, ubizwa ngokuba ngumngcipheko; ukulimala kwi-ligament kuthiwa yi-sprain. Ukukhawuleza kwesalathiso esincinci se-tissue kuxhomekeke kwiBanga layo. Kukho amaBakala ama-1 avela ku-1 anomoya omnene (njenge-muscle okanye i-tendon emva komhla wobuninzi begadi) nge-3 ebonisa ukugqithiswa okupheleleyo (ukulimala kakhulu okufuna uncedo lokuqala lwezongxamisekileyo kunye nonyango olulandelayo.)
Imeko okanye umgangatho weethambo zakho ezicothayo nazo zinokuchaphazela amanqanaba akho entlungu xa zixhomekeke, zizinzile kunye / okanye zingalingani (ngokwemandla kunye nokuguquguquka.)
I-Soft Tissue Quick Fixes kwiHlabathi yeMva
Ngamaxesha amaninzi abantu bakhononda ngentlungu emva kokuba oko benako kunemisipha eqinile.
Ukuze ukwazi ukulungisa olu hlobo lwe-backache, cinga ukwelula izihlunu ezilandelayo.
- I-Hamstring idibanisa
- IQuad idibanisa
- Inside Thigh (Groin) Ichonga
- Uthanga lwangaphandle lusetyenziswa
Kodwa ukuba intlungu yakho yangaphantsi yintlungu ngenxa yentsholongwane engaphantsi kwe-back back, cinga ukuzama oku kuhamba ngokukhawuleza kunye nokulula kwe-tamer: I- Quick Back Muscle Release Programme.