Hei hi hnungzang natna thlentu tak tak a ni em? Psoas Muscle chungchang hi i zir vek ang u

I hnungzang hnuai lam, i hip emaw, i groin emaw-ah na i nei fo em? Chair atanga tho chhuak te, kea kal te, stairs lawn te chu i harsat em? He natna hi kan theihnghilh fo thin a, hnungzang natna awlsam tak mai niin kan ngai thin. Mahse a chhan chu kan taksa ruh pawimawh tak i hriat ngai loh harsatna vang pawh a ni mai thei. Vawiin hian mi zawng zawngin kan hriat tur Ps OAS (pronounced: so-as) muscle chungchang kan sawi dawn a ni.

He Psoas muscle hi eng nge ni?

A awlsam zawngin sawi ila, Psoas muscles hi ruh lian pahnih, hnungzang hnuai lam, ruhro sir lehlamah awm a ni. Hei hi kan taksa chunglam (torso) leh kan taksa hnuai lam inzawmkhawmtu muscular connection ber a ni. I ngaihtuah lo mai thei, mahse he taksa ruh hian nitin i thiltih apiangah te chuan a pui thin.

Ngaihtuah teh, i ding nghet a, i kal a, i tlan a, i stairs i lawn a, heng zawng zawng hi Psoas muscle hian i taksa chu a nghetin a ding nghet thei a ni. He ruh hi inches 16 vel a sei thei a ni. Kan hnungzang hnuai lam atanga kan hip kaltlangin kan thigh bone (femur) nen a inzawm a ni.

Psoas muscle hi chi hnih a awm a .

• Psoas Major: Hei hi kan sawi tum ber, taksa peng lian tak chu a ni.
• Psoas Minor: Hei hi taksa peng te zawk a ni. Mahse mak tak maiin mi zawng zawng hian Psoas minor muscle hi an nei vek lo. Khawvel mihring 40% - 60% chauhvin he thau hi an nei a ni.

Psoas muscle hi muscle dang Iliacus muscle nen tangkawpin Iliopsoas muscle complex an siam a ni. Hei hi hip flexion-a puitu ber a ni.

Psoas muscle hnathawh ber berte chu engte nge ni?

Psoas muscle hi kan core chhunga stabilizer muscle pawimawh tak a ni. Core chu kan taksa peng leh hip chhunga taksa peng hrang hrang, ruhro, pelvis leh pum chhunga taksa peng hrang hrang hualtu (muscular system) a ni. Corre nghet tak kan neih loh chuan kan ding thei lo va, kan kal thei lo va, kan balance thei lo bawk.

Psoas muscle-a thil thleng lian ber ber thenkhat chu hetiang hi a ni:

• I thut laiin i hnungzang hnuai lam chu a nghet reng theih nan a pui thin.
• Lei chunga i mut atanga i tho chuan taksa chunglam chu a hruai chho thei a ni .
• Kal, tlan, leh stairs chhoh hunah kekawrte chu a chawi sang thei a ni .
• Ding laiin hips bend leh move turin a pui thin.

Psoas Syndrome hi eng nge ni?

Psoas syndrome chu psoas muscle hliam, strain emaw swelling emaw a ni. He natna hi hriat harsa tak a ni thei a, natna dang anga ngaih a ni fo bawk. Tu pawh a nghawng thei a, mahse infiammi, a bik takin tlantu, zai thiam leh sang taka zuangtute zingah a tam ber.

A chang chuan osteoarthritis leh rheumatoid arthritis ang chi natna nen pawh a awm thei bawk . A chhan ber chu taksa ruh hman tam lutuk emaw, accident vang emaw a ni.

Psoas syndrome thlen thei thil

• Plyometric exercise , box jump leh kettlebell swing ang chi te.
• Hip flexion exercise neih fo thin . Entirnan: squat, lunges, tlang lawn te.
• Hun rei tak thut. Office-a thawk emaw, lirthei khalhtute emaw chuan hemi chungchangah hian fimkhur hle tur a ni. Rei tak i thut chuan he ruh hi a tight leh tight thin. Tichuan, exercise i tih thut chuan , i hliam a rinawm zawk.
• Arthritis ang chi inflammatory joint natna nei .
• Surgery thenkhat complication angin .

Psoas syndrome natna lan chhuah dan chu engte nge ni?

Hetiang dinhmunah hian natna lan chhuah dan hriat awlsam zawk nan hetiang table hi han en ila.

Hei hi eng enkawlna nge ni?

Psoas syndrome enkawlna chu hliam nasat dan leh a kaihhnawih harsatna dang a awm leh awm lohah a innghat a ni. I tih hmasak ber tur chu doctor emaw doctor emaw thiam tak pan la, i natna dik tak i hmu thei ang.

Enkawl dan tlangpui engemaw zat a awm a:

1. Physical Therapy: Hei hi enkawlna bulpui leh hlawk ber a ni. Hetah hian physical therapist kaihhruaina hnuaiah Psoas muscle tizau leh tichaktu exercise bik i nei ang. Online-a i zawn hnuah heng exercise bikte hi nangmah chauhin tih tum ngai suh. Thil tih dik loh chuan hliam chu a tizual thei a ni.

2. Damdawi: Natna thunun nan doctor chuan natna tidamtu damdawi Ibuprofen leh Paracetamol te a pe thei ang.

3. Corticosteroid injection: A then phei chuan heng injection te hi muscle swelling tihziaawmna tur leh a dam chakna tur atana pek thin a ni.

4. Surgery: Surgery neih a ngai lo. Physics therapy leh enkawlna dangin a puih loh chauhvin i doctor chuan tendon chhuah tir emaw, taksa ruh sei emaw turin operation neih a ngaihtuah thei ang.

Psoas muscle hriselna atana exercise awlsam tak tak

I doctor leh physical therapist hnen atanga phalna i lak hnuah heng exercise awlsam tak tak te hian psoas muscle chu a flexibility leh strength a vawng reng thei a ni.

1. Lunges

Hei hian hip flexors leh Psoas muscle te a tizau tha hle.

• Ding nghet la, ke pakhat chu hmalam pan rawh.
• I hnungzang khup chu leiah dah la. I hnungzang chu dinglam hawiin dah rawh.
• Khup pahnih chu degree 90 velin ben reng tur a ni. I hmalam khup chu i ke ruh aia hlaah kal tir suh.
• Round hnih, a sir lehlamah vawi 10 ti rawh.

2. Ke Lifts te

Hei hi Psoas muscle tihchakna kawng him tak a ni.

• Ding nghet rawh.
• Ke pakhat chu khup lamah ben la, ke chu hnuai lam hawiin, chawi sang rawh.
• Ke dang chu leiah nghet takin dah la, khup ben chu second engemaw zat chawi sang rawh.
• Zawi zawiin hniam rawh. Ke pakhat hmangin vawi 10 tal ti rawh.

3. Bridge Pose a ni

Hei hian hnungzang hnuai lam, hnute leh hip ruh te a tichak a ni.

• Leiah mu la, i khup ben la, i ke chu leiah dah rawh.
• I kutphah chu lei lam hawiin her la, i hip bulah dah rawh.
• I hnungzang dinglam hawi la, i hnute chu a sang thei ang bera chawi sang rawh.
• Zawi zawiin hnungzang hnuai lam pan rawh. Round 5, repetition 20 ve ve ti rawh.

Engtin nge psoas muscle hi kan humhim ang?

• Exercise i tih hmain warm up tha rawh: Kea kal, jogging, leh minute 5-10 vel chhunga simple stretch tih hian taksa ruh hliam a veng thei a ni.
• Zawi zawiin exercise la: Hun rei tak chawlh hnuah vawi khatah exercise nasa lutuk tan suh. Zawi zawiin i workout te intensity tipung rawh.
• Flexibility tihchangtlun: Muscle group lian ber berte chu minute 5 tal, kar khatah ni 3-5 chhung stretch thin ang che.
• Incheina inang chiah tih nawn fo loh tur: Infiamna chi khata zuang emaw, hip flexion emaw i tih chuan, i doctor emaw, physical therapist emaw hnenah exercise dang zawt rawh.