Tsandanyama iyi inobatsirawo here pakurwadziwa kwemutsipa? Ngatitaurei nezvetsandanyama yeSCM (Sternocleidomastoid)!

Wakambonzwa nezvetsandanyama iyi yakakosha iri mumutsipa wako here? Zita racho ringanzwika serakaoma zvishoma - tsandanyama yesternocleidomastoid, kana kuti muchidimbu SCM. Chero zita ripi zvaro, iyi tsandanyama yatinayo tese mumutsipa wedu inoita mabasa akawanda akakosha. Saka, nhasi tichataura nezvetsandanyama iyi yeSCM nenzira iri nyore uye iri nyore kunzwisisa.

Chii chinonzi mhasuru yeSCM? Iri kupi?

Zvichitaurwa zviri nyore, tsandanyama yeSCM ndiyo tsandanyama huru pane dzose dziri pamberi pemutsipa wako. Iri pasi peganda rako. Unogona kunzwa tsandanyama iyi nekubata mativi ekurudyi nekuruboshwe emutsipa wako neminwe yako. Zvinoshamisa kuti unogona kutonzwa kurova kwemoyo wako kuburikidza netsandanyama iyi yeSCM!

Iyi imhasuru dzakabatana , zvichireva kuti tine mbiri kumativi ese emutsipa wedu. Tsandanyama iyi inotangira pasi pemutsipa, uri pamusoro pechipfuva chako, yomhanya ichikwira kumativi emutsipa wako, ichibatana neshure kwenzeve dzako nepasi pedehenya rako.

Sei tsandanyama iyi iine zita refu kudaro?

Zita rekuti SCM rinobva pamazita emapfupa matatu makuru anobatanidzwa netsandanyama iyi. Ngationei kuti ndeapi:

1. Sterno : Izvi zvinoreva sternum yako, pfupa rakati sandara riri pakati pechipfuva chako. Chikamu chimwe chemhasuru yeSCM, yatinodaidza kuti musoro westernal, chinotangira pasternum iyi.

2. Cleido : Izvi zvinoreva clavicle yako, kana kuti collarbone sezvatinozviziva tose. Chimwe chikamu chemhasuru yeSCM, musoro weclavicular, chinotangira pakati pemabhonzo maviri aya ecollarbones.

3. Mastoid : Izvi zvinoreva kubuda kwemapfupa kuseri kwenzeve yako, pasi pedehenya rako. Izvi zvinonzi mastoid process. Tsandanyama yeSCM inomuka uye pakupedzisira inonamatira kune iyi mastoid process.

Saka, sezvamunoona, zvikamu zvose izvi (musoro westernal nemusoro weclavicular) zvinokwira pamutsipa zvobatana kuti zviumbe tsandanyama yese yeSCM.

Ndezvipi zvakanakira zvatinopiwa netsandanyama yeSCM?

Zvakanaka, ngationei kukosha kwemhasuru iyi yeSCM kumuviri wedu uye kuti inoshanda sei.

• Kutendeudza nekurereka musoro kunobatsira:
• Paunotendeudza musoro wako kurudyi kana kuruboshwe.
• Pakudzikisa musoro pafudzi rekurudyi kana rekuruboshwe.
• Paunosimudza chirebvu chako worereka musoro wako kumashure.
• Paunoisa chirebvu chako muchipfuva chako wokotamisa musoro wako mberi.

Tsandanyama yeSCM inonyanya kubatsira pane zvese izvi.

• Inobatsira kuchengetedza chimiro chemuviri: Tsandanyama iyi inobatsira kuchengetedza mutsipa wako wakatwasuka uye wakadzikama, kunyangwe paunenge wakangomira.

• Kufema kunobatsira:Hazvishamisi here? Ehe, paunofema, tsandanyama yeSCM, pamwe chete nedzimwe tsandanyama diki dziri mumutsipa wako, zvinobatsira kusimudza sternum yako necollarbone zvishoma. Izvi zvinoita kuti mweya upinde mumapapu ako zviri nani.

• Inokubatsira kutsenga: Tsandanyama yeSCM inotsigira pfupa reshaya yako rinobatanidza nedehenya rako - tinoriti temporomandibular joint (TMJ). Tsandanyama yeSCM ine hutano yakakosha kuti TMJ ishande zvakanaka.

Chimbofunga kuti tsandanyama imwe chete iyi inogona kuita zvakawanda sei! Ndosaka zvichikosha kuti irambe iine hutano.

Zvimwe zvishoma nezvenzvimbo uye chimiro chemhasuru yeSCM

Nekuda kwenzvimbo iri mutsandanyama yeSCM mumutsipa, inoshandiswawo sechiratidzo navanachiremba kuti vavabatsire kuwana zvinhu zvakakosha. Tsandanyama iyi inoshanda semuganhu pakati penzvimbo dzine mativi matatu dziri pamberi nepashure pemutsipa ('anterior triangle' ne'posterior triangle'). Mukati mematatu aya mune tsinga dzakakosha, mitsipa yeropa, lymph nodes, uye glands. Tsandanyama yeSCM inoshanda segwara rekubatsira kuwana izvi panguva yekuvhiyiwa.

Tsandanyama yeSCM inoumbwa netsandanyama dzine mativi akafanana. Kune mhando mbiri huru dzetsandanyama:

• Machira machena e "anaerobic fibers": Aya ndiwo anopa tsandanyama simba rakawanda uye anoibatsira kuita kuti iite marwadzo akasimba. Asi anoneta nekukurumidza.
• Mashinda matsvuku eaerobic: Kunyange zvazvo aya asina simba semashinda machena, anogona kuramba achishanda kwenguva yakareba uye haaneti nyore nyore.

Kazhinji, tsandanyama yeSCM inoumbwa neshinda chena dzinenge 60% uye dzimwe 40% dzakasara dzine shinda dzvuku. Chiyero ichi chinogona kuchinja zvishoma sezvaunokura.

Matambudziko akajairika anokanganisa tsandanyama yeSCM

Kufanana nedzimwe tsandanyama, tsandanyama yeSCM inogona kukanganiswa nematambudziko akasiyana-siyana. Kukuvara, kutsemuka, kusvetwa, kupera kwetsandanyama, uye dzimwe nguva bundu rinogona kukuvadza tsandanyama iyi.

Heano mamwe ematambudziko akajairika anokonzerwa neSCM muscle:

• Sternocleidomastoid syndrome: Ichi chirwere chinogona kuitika kamwe kamwe (chakanyanya) kana kwenguva yakareba (chisingaperi). Chinokonzera kuomarara kwemutsipa, kurwadziwa , nezvimwe zviratidzo. Apa ndipo apo dzimwe nzvimbo dzemhasuru dzeSCM dzinova dzakasimba uye dzinoita mapoinzi akapfava (trigger points). Nekuti tsandanyama dzeSCM dzakakura uye dzakaoma, dzinogona kudhonzwa kana kukuvara zviri nyore. Nokudaro, kune nzvimbo dzinoverengeka mukati memhasuru uko mapoinzi aya anogona kukura.

• Matambudziko eTemporomandibular joints (TMD):Sezvambotaurwa, chirwere ichi chinoitika kana paine matambudziko netsandanyama nemarunda anotsigira temporomandibular joint (TMJ). Kunyange hazvo isiri TMD yese ine chekuita zvakananga netsandanyama yeSCM, matambudziko netsandanyama yeSCM anogona kuwedzera kana kugadzira marwadzo matsva ane chekuita neTMD.

• Torticollis (wryneck): Dambudziko iri rinoitika kana tsandanyama yeSCM yapfupika uye yakabatana, zvichiita kuti musoro udhonzerwe parutivi. Kune mhando dzakawanda dzeizvi, asi kazhinji kacho chirwere chekuzvarwa nacho (congenital torticollis).

Kurwadziwa kwetsandanyama dzeSCM kunonzwa sei? Kupi?

Kana uine dambudziko netsandanyama yeSCM, zvakakosha kuziva kuti unonzwa kurwadziwa kupi uye sei. Dzimwe nguva tsandanyama yeSCM inogona kunzwa sekurwadziwa kusingafadzi, kunorwadza, kana kuti inogona kunzwa sekurwadziwa kwakapinza, kubaya.

Zvisinei, chinowanzoitika chinhu chinonzi 'marwadzo anotaurwa'. Izvi zvinoreva kuti kunyangwe marwadzo acho ari mumhasuru yeSCM, unoanzwa kune imwe nzvimbo kunze kwemutsipa. Funga nezvazvo semashoko emagetsi ari kufamba daro refu.

Marwadzo anogona kunzwika munzvimbo dzinotevera nekuda kwedambudziko remhasuru yeSCM:

• Chiso
• Huma
• Kutenderedza uye mukati memaziso (`Maziso`)
• Dama
• Nzeve uye dzakatenderedza nzeve (`Nzeve`)
• Maburi eSinus (`Sinus`)
• Huro (kunyanya kana uchimedza)
• Mafudzi nenzvimbo yehapwa

Ndezvipi zvimwe zviratidzo?

Pamusoro pekurwadziwa, dambudziko netsandanyama yeSCM rinogona kukonzera zvimwe zviratidzo, zvakaita se:

• Musoro - kunyanya kumativi ese ehuma nekuseri kwenzeve
• Dzungu
• `Vertigo` - kunzwa kwekutenderera kana kutenderera kwakakupoteredza
• Kusvotwa
• Kuchinja kwemaziso: maziso akarembera, maziso matsvuku kana kuti ane mvura, kuona zvisinganzwisisike zvishoma
• Kuoma kwemutsipa: Kuomerwa nekutendeudza musoro, kutarisa mudenga, kana kutarisa pasi.

Ndeapi marapirwo ematambudziko emhasuru dzeSCM?

Zvakanaka, ngationei marapirwo anowanzo kurudzirwa navanachiremba pamatambudziko akadai mutsandanyama dzeSCM.

• Kurapa nekupisa kana kutonhora: Izvi zvinobatsira kuderedza kuzvimba nekurwadziwa.
• Kutambanudza: Maekisesaizi aya akakosha zvikuru pakusimbisa tsandanyama, kuwedzera kuchinjika kwadzo, uye kudzirebesa.
• Kukwiza: Kukwiza kunobatsira kusunungura tsandanyama dzakasimba uye kuburitsa nzvimbo dzinokonzera kurwadza.
• Kurapa kwe osteopathic manipulation: Iyi inzira yekurapa inoitwa navanachiremba vakadzidziswa zvine hunyanzvi.
• Kurapa kwemuviri: Tsandanyama dzinogona kudzoreredzwa kuburikidza nekurovedza muviri kwakakosha uye kurapwa pasi pekutungamirirwa kwechiremba wemuviri.

Chinhu chinonyanya kukosha ndechekuti, kana uine zviratidzo zvakaita seizvi,Iva nechokwadi chekuona chiremba kuti uwane chirwere chacho uye kuti uwane kurapwa kwakakodzera.

Mune zvimwe zviitiko, kana marapirwo akareruka ataurwa pamusoro apa asingabatsire uye kurwadziwa kukaramba kwakanyanya, vanachiremba vanogona kukurudzira kuvhiyiwa. Izvi zvingava zvakakosha, kunyanya kana tsandanyama dzakuvara zvakanyanya (semuenzaniso, dzakabvaruka) kana paine bundu kana chimwe chinhu chiri kukonzera kukuvara kwenyama.

Zvinhu zvatinogona kuita kuti tsandanyama dzeSCM dzirambe dzakagwinya (Mharidzo Yekuenda Kumba)

Saka, tingachengetedza sei tsandanyama iyi inokosha yeSCM mumutsipa medu ine hutano uye yakasimba? Heano mamwe matipi akareruka aunogona kurangarira:

• Gadzirisa kushushikana uye kuzvidya mwoyo zvakanaka: Izvi zvinogona kukonzera tsandanyama dzedu, kunyanya dziri mumutsipa nemapfudzi, kuti dziome zvisina kufanira. Saka edza kudzora kushushikana kuburikidza nezvinhu zvakaita sekurovedza muviri nguva dzose , kurara zvakakwana, yoga, uye kufungisisa.
• Gara wakagadzikana: Kunyanya kana uchishanda nekombiyuta kana kushandisa foni yako kakawanda, chengetedza sikirini iri padivi peziso uye usakotamisa mutsipa wako. Kunyangwe paunenge uchiverenga mabhuku, chengeta mutsipa wako panzvimbo isingauremedze.
• Ipa rutsigiro rwakanaka pamutsipa paunenge wakarara: Kana zvichibvira, rara nemusana wako, uye shandisa piro inokwana mutsipa wako uye inopa rutsigiro rwakanaka. Dzivisa kurara nedumbu rako zvakanyanya sezvinobvira, sezvo izvi zvichiisa kumanikidzwa kusingakoshi pamutsipa wako.
• Paunenge uchiita maekisesaizi emudumbu se "sit-ups", simudza musoro wako mudenga: Tsandanyama dzeSCM dzinoshanda zvakanyanya paunoita "sit-ups". Kana ukaedza kusimudza musoro wako zvakanyanya panguva imwe chete, unogona kukuvadza tsandanyama iyi.
• Tambanudza mutsipa zuva nezuva: Kunyanya kana ukashanda panzvimbo imwe chete kwezuva rose (semuenzaniso, basa remuhofisi), zvakanaka kuti utambe mutsipa uri nyore mazuva ese. Kana basa rako richida kuti ugare panzvimbo isingakunakire kwenguva yakareba (semuenzaniso, vanoridza violin, vanopenda, vatyairi, vanoveza mapuranga), bvunza chiremba wako kana chiremba wezvekurovedza muviri nezvemaekisesaizi chaiwo anogona kubatsira kudzivirira tsandanyama dzako dzeSCM. Kuita maekisesaizi aya nekukurumidza kunogona kubatsira kudzivirira kukuvara nekurwadziwa mune ramangwana.

Tsandanyama yeSCM chikamu chakakosha chemutsipa wedu, pamwe chete nezvimwe zvinhu zviri mukati memutsipa wedu, zvinotibatsira kufamba-famba mitsipa yedu zviri nyore, kutendeudza misoro yedu, uye kuchengetedza chimiro chakanaka. Nokudaro, kutarisira tsandanyama iyi uye kuedza kuichengetedza ine hutano kwakakosha zvikuru pahutano hwedu hwese.

Mhasuru dzeSCM , sternocleidomastoid, kurwadziwa kwemutsipa, kurwadziwa kwemutsipa, musoro, chimiro, maekisesaizi emhasuru