Kubo bonke kodwa abaqaphele kakhulu, ukuhlala kunye nokusebenza kwikhulu leminyaka lama-21 kunokuzisa ukulahleka okukhulu kwintsebenzo. Nangona le nto inemisebenzi efanelekileyo, kufuneka uqaphele ukukhungatheka. Esinye, izihlunu ezingasasebenzi kumsebenzi wemihla zininzi kakhulu ukuba zingene kwi-spasm kwaye ikunike intlungu.
Enye imisipha, eyaziwa ngokuba yi-trapezius ephezulu, idlulisela ububanzi beepuphu zamagxa akho, kwaye ixhomekeka kulolu hlobo lokuxhatshazwa.
Unokuzijonga ngokwakho usebenzisa ukujonga okulula. Zibuze:
- Ndingakwazi njani ukuhambisa amahlombe am phezulu, kwaye ngokukodwa, phantsi?
- Ingaba ndibuhlungu okanye ndingaziveki ngenyameko phezulu kwephepha okanye zombini?
Ukuba ukunyakaza kwegxalaba lakho kunqongophele kwaye / okanye kukho intlungu kuloo ndawo, enye okanye zombini isisundu sakho se-trapezius esingaba se-spasm. Ngethamsanqa, izisombululo zikhona ukuba inxalenye enkulu ayiyonyango kwaye kulula ukuyisebenzisa.
Iimpawu ezixakekileyo Ukuthanda ukuhlawula okulungileyo
Ukugqithisa imisipha ye-trapezius edla ngokubanzi iphendule kakuhle ukuxilisa unyango. Kwaye ngenxa yokuba zikhona ezinokuthi ufikelele ngokwakho, ungacinga ukuba uzame ukuzenza ubuqu.
I-trapezius muscle ephezulu, kunye nezinye iimfudu zehlombe ezifana ne-infraspinatus, zithatha indawo engabonakaliyo ekuphuhliseni iinjongo ezibuhlungu zengqondo. I-massage ye-massage abanekhono kwezobugcisa bokukhutshwa kwe-myofascial iyakwazi ukukunceda apha.
Kwakhona, uhlolo lwe-2018 olupapashwe kwi- Journal of Sports Rehabilitation lubonisa ukuba isilwane esinomileyo sinokunciphisa intlungu kunye neempawu ezinxulumene nazo eziqhutywe ngamaphuzu okuqala.
Imifanekiso Enkulu
Uninzi lwabantu bacinga ukuba iingcambu eziphezulu, njengoko zidla ngokuba zifutshane, zikho konke. Isizathu salokhu sinokuba izibonda eziphezulu zivame ukukwazisa kakhulu xa zixakekile okanye mhlawumbi "zingonwabile." Kodwa ngokwenene, kukho iinxalenye ezintathu kwi-trapezius muscle.
Iingingqi ezintathu ze-Trapezius Muscle
I-trapezius muscle ihlukaniswe kwiindawo ezi-3: Iimbombo eziphezulu, ezixutyushwa ngazo, iiferethi eziphakathi, ezibizwa ngokuba yi-trapezius ephakathi, kunye nemibhobho engaphantsi, ebizwa ngokuba, uqikelele, iimbobe eziphantsi.
Ukwahlula kwiindawo ezahlukileyo, ezihlukileyo zalo msila ngokuphathelele ukusebenza. Ngamanye amagama, indawo nganye yenza into eyahlukileyo.
Masifunde.
Imisebenzi yeTrapezius Muscle
Imisipha ye-trapezius yenza njengendlela yokuzinza nokuhamba kwemisipha. Izenzo eziqhelekileyo ongazibona apho i-trapezius ibandakanyeka zibandakanya ukuxhathisa amahlombe akho, ukuguqula, ukujika nokunyusa intamo yakho nokugcina ihlombe lakho phantsi.
I-trapezius ephezulu, inxalenye ehamba phezu kweentonga zamahlombe akho, inokuphakamisa, okanye ikhuphe, ibhinqa lakho lephepha. Kwakhona kunceda ukunweba, ukujikeleza nokujikeleza intamo yakho, enefuthe lokubuyisela intloko yakho, kwicala kwaye lijika, ngokulandelanayo. Umsebenzi wokujikeleza uthatha ikhanda kwicala eliphambene naloo ntamo nentloko yomzimba.
Nangona ukuphakama kwamahlombe isenzo esisemthethweni se-trapezius muscle, oku akusoloko kuyinto entle. Ukuba usebenza kwidesksi, okanye umsebenzi wakho uquka ukuqhuba ngokubanzi, mhlawumbi uyazi le mava kuqala.
Xa ibhinqa lehlombe likhutshwe ngendlela engapheliyo kwaye engapheliyo, ikhokelela ekugqithiseni ukungalungiswanga okungenza izibonda ezingaphezulu zizinzile. Isiphumo sinokuba intlungu, ukunyuka okuncinane kunye nokulahlekelwa kwentamo yokuguquguquka kwimihlaba.
Kanye kunye neentambo eziphantsi, i-trapezius ephezulu inceda kwakhona ukujikeleza ihlombe lakho phezulu. Le ntshukumo iyenzeka xa uphakamisa ingalo yakho ecaleni, xa unamahlombe akho, intamo, kunye nomqolo ongentla zilungelelaniswe kakuhle kwaye imisipha yakho iguquguqukayo.
I-trapezius ephakathi iyanceda ukubuyisela amahlombe emagxeni, ukuya kwintsipho. Kwakhona, ukuba uhleli edeskini okanye uqhuba yonke imini le nto ingabonisa ukuhamba ngokunyamekayo ukukhusela okanye ukulawula ukunyameka kwe-kyphotic kwimeko.
I-trapezius ephakathi iyanceda nokuzinzisa ihlombe ngexesha lokuhamba kweengalo ezithile.
Kwaye ekugqibeleni, umsila we-trapezius ophantsi unomsebenzi ophezulu kunye no-mid-spine action stabilizing action of bringing the girdle down. Le nxaxheba echasene neyo ye-trapezius ephezulu exoxwe ngayo ekuqaleni kweli nqaku.
I-Trapezius Muscle njengeMisipha Ebuhlungu
I-trapezius iyimisipha yokuphefumula . Oku kuthetha ukuba inceda ukuvula isixa esincinci sokuphefumula kwindawo esecaleni. Kodwa kunokuba uthembele kule msizi yokuxhasa umoya, cinga ukuphuhlisa umthamo wesifo sakho sokuphefumula esisisiseko kunye nesinamandla, isikhalazo, kunye nesisipha sokumisa.
> Umthombo:
> Kamali, F. Ukuthelekiswa kwe-Upper Trapezius kunye ne-Infraspinatus I-Myofascial Trigger Point Treatment ngo-Dry Needling kwi-Overhead Athletes kunye ne-Unilateral I-Impingment Syndrome. J Sport Rehabil. Jan 2018.
> Kendall, Florence, McCreary, Elizabeth Kendall, Ukubonelela, uPatricia Geise. Uvavanyo lweMiscle nokuSebenza 4th. Williams noWilkins. Baltimore, Maryland, 1993.