Ukuba ulandela iindlela zokusebenza kwimboni yonyango nangayiphi na indlela, mhlawumbi uvile nge-foam rolling. Le mihla, ukukhulula izicubu ezinqamlekileyo kunye ne-roller foam yinto yonke yokwenza ukwandisa uluhlu lwenkqantosi kunye nokubuyiselwa kwintlungu yokuphumla.
Kwakhona yindlela eyaziwayo yokujongana nentlungu ye-myofascial, ngokukodwa ekuphambili kwamaphuzu .
Idibansi ye-massage therapists kunye nabaninzi kumsebenzi wezobugcisa, ubuhlungu be-myofassive buqhelaniswa nokunyameka, nangona kungakho ngenxa yokulimala.
Isalathiso esiphezulu sesicatshulwa sokubangela intlungu. Ngamanye amagama, ngelixa iqhosha elibangela ukuba lube lukhuni olunzima olunokuthi lubonakale kwindawo enye, ngokubanzi luphumela kwiphepha elithembekileyo, elizalisekayo leentlungu kwenye indawo. Yilokhu kuveliswa okwenza ezinye iindidi zee-thrologists kunye noogqirha bakwazi ukuchaneka ngakumbi xa bechonga kwaye baphatha amaphuzu okuqala.
Nangona kuthiwa yi-quasi-thérase yezinto ezinje, ukuqhuma i-foam kuye kwaba yinkcazo yophando oluthile lwezokwelapha. Kwaye kwenziwe nezifundo ezimbalwa endleleni leyo ndlela ingasetyenziswa ngayo ukunciphisa okanye ukuphelisa intlungu ephantsi. Ngokufanayo, abantu abaninzi bathi banokufumana impumulo ngenxa yeentlungu zabo ezisezantsi ngokusebenzisa i-roller foam ukusebenza kwi-fascia yabo.
Yintoni i-Foam Rolling neFascia?
Ukugqithisa i-Foam yinto enye yeqela elikhulu lezakhono ezibizwa ngokuba yi-self-myofascial release, okanye i-SMR. I-SMR yiphina inqubo onokuyenza ngokwayo evumela ukuba ube nefuthe elihle kwi-fascia, ngokuqhelekileyo ngokunyanzeliswa kunye kunye / okanye ngokunyanzela ukunyusa, ukudonsa okanye ukunyusa uhlobo lweendlela.
Yaye ukuba uyazibuza ukuba yintoni i-fascia, yinto enxulumene nomnatha-enjengomnatha okhupha imisipha, imisipha ye-muscle kunye ne-musculoskelet system.
Ubuncwane omnye ubonisa ukuba xa i-fascia fibers idibanisa, oku kubophelela nayiphi na isakhiwo esilunge. Ngamanye amagama, ngokweli ngcamango, ukuba ucinga ukuba unemisipha eqinile, cinga kwakhona. Kungenzeka ukuba i-fascia yakho ebophekileyo ichaphazela izihlunu zakho.
Kodwa i-fascial system ayikho nje imiqobo yezihlunu. Iimbumba zayo ziya kwiindawo zonke kwaye zimboze kwaye zijikeleze zonke izixhobo zomzimba; oku kufumaneka okubanzi kukuvumela i-fascia ukuba ingathinteli nje iisiphako kuphela, kodwa izitho zakho kunye nenkqubo ye-nervous, ngokunjalo.
Yaye inamandla; kubuza phantse nawuphi na umsebenzi osebenza ngokusemgangathweni womzimba wonke okhethekileyo malunga ne-fascia, kwaye baya kuphendula ukuba unikezela umzimba ngesiseko sayo sobungqina, wongezelela ukuba ususile yonke into esuka emzimbeni ophilayo ngaphandle kohlobo oluthile, umzimba uya kukwazi ukuma uphinde ugcine ifomu.
Ukuqhaqha i-foam kuyona hlobo olubalaseleyo lwe-SMR. Ezinye iintlobo ziquka iindlela zobuqu zokuzihlaziya ezijoliswe ngqo ekujonganeni ne-fascia kunye nokusebenzisa ibhola yegalufu okanye ibhola le-tennis ukufikelela kwiindawo ezishukumisayo kunye neendawo ezininzi zokubamba i-fascia.
Ngokwe-National Academy yeMithi yeMidlalo, (NASM) iibhola zeeyeza kunye nee-rollers eziphathekayo ziyafaneleka. I-NASM idibanisa ukuba i-foam roller ifika kwiindidi ezahlukeneyo kunye noxinzelelo, oku kunokukunceda ulungelelanise uxinzelelo kunye nezinto ezinxulumene nazo, ukwenzela ukuba iinzame zakho zokuqhawula i-foam zihlangabezane nezicubu zakho ngqo apho zikhona.
Ukwenza iinguqu ezintle kwiFascia nge-Foam Rolling
Ukunikezelwa konke oku, unokuqonda ukukhwabanisa i-foam kunye nezinye iindlela ze-SMR njengeendlela zokwenza utshintsho oluthile kwi-fascia, ukulungelelanisa iikinks kunye ne-glitches eziphuhlisayo apho (kwaye oko kukunciphisa ukuhamba kwakho okanye kubangele intlungu ehambelana neentlungu.) Abantu abaninzi ubhekisele kwimiphumo efana nokukhululwa, kodwa ngokwemigaqo yesayensi ephendulwayo, i-jury isacacisa.
Nangona kubonakala ukuba ukukhwabanisa i-foam kukhangela izibambiso ezinqwenelekayo (kunokuba zisetyenziswe ngakumbi, kodwa mhlawumbi izinto ezichanekileyo ezinjengokujonga ukushisa kunye nokuguqulwa kwe-fascia) sele zichazwe ngabaphengululi bezonyango, oku kuchazwe ngokugqithiseleyo ngabasebenzi baseburhulumenteni bokucinga ukubeka abantu abajongene nezindlela zokuzinyamekela ngokwenyama.
Abanye abaphungululi beentlungu baye baya kuthi ukukhulula iintlobo ezithile ze-fascia, ubuncinci kwixesha kunye nezinga lokunyaniseka kweseshoni yokuqhoqhozela i-foam, akunakwenzeka. Oku kubangelwa ukugqithisa okukhulu kweethambo, bathi. Kodwa ubunzima buxhomekeke apho uqhube khona. Umzekelo, ibhanti yakho ye-aliotibi, ehlangothini lomlenze wakho, unzima kakhulu kwaye unzima, kwaye kunzima, ukuba akunakwenzeka ukuba "udibanise", okwangoku, ubuncinci olunye uphendulana nexesha lokukhululwa.
Oko kwathiwa, i-fascia ivela kwiintlobo ezahlukeneyo, kwaye ingaba yincinci kwiindawo, ngoko kusenokwenzeka ukuba "ukukhulula" olu hlobo lwezinto ezinamathelisi, iingongoma kunye ne "glitches."
Abanye abaphandi, njengoSanjana, kunye. al., owanyathelisa uphando kwiphepha likaJanuwari 2017 leNcwadana yeBhunga leNyango kunye neNyathelo loPhuhliso , gxininisa ekuchazeni utshintsho oluhle olwenzeka kwi-fascia elandela ukuqhuma kwe-foam. Iqela le-Sanjana lihlolisise i- thoracolumbar fascia (eyona nto ibanzi, ebanzi ye-fascia kwiindawo eziphantsi kunye neendawo ezikude) kwi-22 inxaxheba ekuqhutyeni isifundo. Ngokukodwa, abaphandi bafumene ukuba ubunzima be-sheath bahla emva kweeseshoni zokuqhaqha. Bafumanisa ukuba ukulungelelaniswa (uluhlu lwezindululo) lwandisiwe, ngelixa intlungu iyancipha kubathathi-nxaxheba.
I-Posture, Injury, i-Fascia ne-Foam Rolling
Ukunyameka kokunyanzeleka kunye nokunyaniseka okungafaniyo okanye ukunyaniseka kungaholela ekulimaleni, kwaye oku kubangela impendulo yokuphilisa . Le mpendulo yokuphilisa iqala ngokuvuvukala, okuya kuqhubela phambili ukuxhamla umsila kunye nokuphuhliswa kokubambelela (oko kukuthi, iipoti okanye amaqhina). Ukubambelela kuyingxenye yalo mjikelezo oqhelekileyo wokuphilisa; ngenxa yokuba bafaka umnatha onqabileyo, oqulethe iimbilini, ngoko ke kunokubangela intlungu esethetha ngayo ngentla.
Kanye nokubangela intlungu ebhekiswe kuyo, ukubambelela kunokunciphisa ukunyaniseka kwezicubu zakho ezinotsholongwane-kungekhona into oyifunayo ukuba uluhlu olupheleleyo lwenkqonkqo kunye nokuguga ngokukodwa ngumgomo wakho. Kwaye ngokungathi ukuxhaswa kwakungekho mingeni, ukuba ungawaphuli, i-NASM ithi, imiphumo yabo kwi-fascia inokuhlala isigxina. I-NASM iphakamisa i-SMR, kwaye ngokuqinisekileyo i-foam ijikeleza umsebenzi, isithi ezo zixhobo zingakunceda ukunciphisa ukubambezeleka kunye nokubuyisela ukusebenza okusemgangathweni.
Ukugqithisa i-Foam kunokukunceda ukukhulula i-muscle ehlanganiswe yi-fascia, i-NASM ithi. Oku kungenxa yokufumana amancinci amancinci ahlala kwi-muscle. Ezi zamukeli zenzelwe ukuqonda nokuphendula ukuxhatshazwa kwemisipha engaphezulu. Ukusebenzisa i-roller foam ingafaka ingcinezelo eninzi kwi-receptor ye-nervous ukuba ifakwe kwinqanaba apho "lanele" kwaye libonisa umsila ukuphumla.
Kodwa oku akenzi ukuthunga i-foam edlala umdlalo ogqithiseleyo. I-NASM icebisa ukulayisha ubunzima bakho kwi-roller yakho ye-foam ngokukhawuleza, nge-drag drag, kwaye uyigcine apho kwithuba elithile. Ukuba ukhawuleza ngokukhawuleza, bathi, unokuva into ethile, kodwa awuyikukhupha ukukhutshwa kwe-myofascial.
Kuthiwani Ngokusebenzisa i-Roller Foam kwiMbuyiselo yam?
Emva kokuphonononga ingcaciso engemvelaphi ngasentla, unokucinga ukuba i-foam eguqa izihlunu ezijikeleze umlanjana wakho uyisitshixo ekukhuliseni intlungu ephantsi. Kodwa inyaniso kukuba, ukuqeqeshwa kakhulu kunye neengcali zonyango zicebisa ngokusetyenziswa ngokuthe ngqo kwezixhobo ze-SMR ngasemva.
Kukho izizathu ezininzi zezi zinto, kungekhona ubuncinane ukuba ufuna ukulawula ukuhamba nokufakwa kwefowuni ye-SMR. Abaqhubi be-Foam bangaba mkhulu, kwaye bahamba, kodwa oko ufuna ngokwenene kukufumana "indawo" eyiyo kwaye uhlale kuyo ixesha elide. Ukuba isilathisi sakho sonyango sijikeleza, mhlawumbi uya kusebenzisa ukuxhatshazwa kwemisipha yokulawula ukuyilawula kwaye oku kunokukwenza okubi ngaphezu kokulungileyo.
Esinye isizathu sokugwema ukusebenzisa i-roller foam ngqo kwimva yakho kukufutshane kweentliziyo ezibalulekileyo kunye nesibindi. Ngelixa iimbumba zinikela ngento encinci, lezi zitho azifumananga ukukhuselwa kwamathambo akho ngendlela intliziyo yakho kunye nemiphunga, ehlala ngaphakathi kwenzalo yakho, yenza. Ukusebenza ngokungachaniyo kunokukunceda ukuba uhloniphe inzame zomzimba wakho ekubizeni.
Esikhundleni sokujolisa ngasemva, i-NASM ithi, kukulungele ukuthetha ubuhlungu bakho bomnxeba kwiinqumlo zakho .
Ngenxa yokuba izihlunu ze-hip zidibanisa kwi-pelvis kwaye i-pelvis idibanisa nomgudu, ezi zihlunu zamandla zineempembelelo ezininzi kwiindawo zeplasvic kunye nokubeka umqolo; Oku, kunokuchaphazela amanqanaba okuphazamiseka kunye nenani lezithintelo ezinqabileyo onalo kwiisisitye esithambileyo sakho semva. Ngaphezu koko, ukufumana i-foam roller kwindawo "eyiyo" kwaye ukuyigcina apho kuyabonakala kulula kakhulu ukufezekisa xa i-roller ingaphantsi kwamathanga akho okanye umlenze kunokuba ungaphantsi kwakho.
I-Foam Rolling ye-Low Back Pain Relief: Izicwangciso
Ngaphambi kokuba uthabathe uqobo lwakho ukuba uphathe intlungu yakho yangemuva nge-foam rolling, qiniseka ukuba uhambelana nophathwe kwinkinga.
Uninzi lwexesha, intlungu ebuyela emva ihambelana nemisipha yakho kunye nokuhamba, kodwa ngamanye amaxesha kunzima kakhulu kunoko. Yenza okusemandleni akho ukuqinisekisa ukuba intlungu yakho yangemva ayikho ngenxa yokunyanzeliswa kwemizwa. Ukuba ufumana ubunzima, ubuthathaka, ukuphazamiseka, kunye / okanye iimvakalelo zombane ezihla emlenzeni owodwa (abantu abaninzi bambiza nge-sciatica) kukulungele ukubonisana nogqirha wakho okanye ugqirha ngaphambi kokuba uqhubeke.
Kwaye unomnye uhlobo lweengxaki zonyango, nokuba unxulumene nomthunzi okanye awukho, sinesizathu esinye sokufumana imvume kumgqirha wakho wezokwelapha ngaphambi kokuzama ukuguqula i-foam. Ezinye iimeko ezingenakho ukuziboleka kulo msebenzi othile ziquka ukungazinzi komgudu , umzekelo, ispondylolisthesis, kunye / okanye izifo ezixhamlayo zeethambo. Ukuthetha nogqirha wakho ngaphambi kokuba uqalise ukuqhuma i-foam kungakunceda ukhethe inkqubo yozinyameko ekulungele wena, ingaba i-foam iguqula ibhanti yakho engafaniyo, amaqabane akho kunye nezidumbu ze-quadriceps, okanye umzimba wakho wonke.
> Imithombo:
> Chaudhry, H., i-Three-dimensional mathematical model for deformation of fasciae yoluntu kwindlela yokwelapha. J Am Osteopath Assoc. Agasti 2008. https://www.ncbi.nlm.nih.gov/pubmed/18723456
> Penney, S., Foam Rolling - Ukusebenzisa i-Technique ye-Self-myofascial Release. NASM. https://www.nasm.org/docs/default-source/pdf/foam-rolling- ukuxhaswa--the-technique-of-self-myofascial-release.pdf?status=Temp&sfvrsn=0.43279164331033826
> Sanjana F., Impembelelo yendlela ye-MELT kwi-thoracolumbar tissue tiscu: I sifundo esipheleleyo. J Bodyw Mov Ther. Jan 2017 https://www.ncbi.nlm.nih.gov/pubmed/28167175