Ingaba le msipha ikwanegalelo kwiintlungu zentamo? Makhe sithethe ngemisipha ye-SCM (Sternocleidomastoid)!

Ngaba wakha weva ngesi sihlunu sikhethekileyo entanyeni yakho? Igama lisenokuvakala liyinkimbinkimbi kancinci - isihlunu se-sternocleidomastoid, okanye i-SCM ngamafutshane. Nokuba ligama lini na, esi sisihlunu sonke esinaso entanyeni esenza imisebenzi emininzi ebalulekileyo. Ngoko ke, namhlanje siza kuthetha ngesi sihlunu se-SCM ngendlela elula neqondakala lula.

Yintoni umsipha we-SCM? Uphi?

Ngamafutshane, umsipha we-SCM sesona sihlunu sikhulu ngaphambili entanyeni yakho. Sikwindawo engaphantsi kolusu lwakho. Ungasiva esi sihlunu ngokuchukumisa amacala asekunene nasekhohlo entanyeni yakho ngeminwe yakho. Okumangalisayo kukuba, ungasiva nokubetha kwentliziyo yakho ngesi sihlunu se-SCM!

Esi sisihlunu esidibeneyo , oko kuthetha ukuba sinezihlunu ezimbini kwicala ngalinye lentamo yethu. Esi sihlunu siqala ezantsi kwentamo, ephezu kwesifuba sakho, size sihambe siye emacaleni entamo yakho, siqhagamshelane ngasemva kweendlebe zakho nesiseko sentloko yakho.

Kutheni le nto le misipha inegama elide kangaka?

Igama elithi SCM livela kumagama amathambo amathathu aphambili anamathele kuwo esi sihlunu. Makhe sijonge ukuba ayintoni na:

1. I-Sterno : Oku kubhekisa kwi -sternum yakho, ithambo elithe tyaba eliphakathi kwesifuba sakho. Elinye icandelo lesihlunu se-SCM, esilibiza ngokuba yintloko ye-sternal, liqala kule sternum.

2. Cleido : Oku kubhekisa kwi- clavicle yakho, okanye i-collarbone njengoko sonke sisazi. Elinye icala lesihlunu se-SCM, intloko ye-clavicular, liqala embindini wala mathambo mabini e-collarbone.

3. I-Mastoid : Oku kubhekisa kwithambo elincinci elingasemva kwendlebe yakho, phantsi kolusu lwakho. Oku kubizwa ngokuba yinkqubo ye-mastoid. Umsipha we-SCM uyaphakama uze ekugqibeleni unamathele kule nkqubo ye-mastoid.

Ngoko ke, njengoko ubona, zombini ezi ndawo (intloko yangasemva kunye nentloko ye-clavicular) zinyuka entanyeni kwaye zihlangane ukuze zenze umsipha opheleleyo we-SCM.

Zeziphi iingenelo esizifumanayo kwimisipha ye-SCM?

Kulungile, ngoku masibone ukuba esi sihlunu se-SCM sibaluleke kangakanani emzimbeni wethu kwaye zeziphi imisebenzi yaso.

• Ukujika nokuthambekisa intloko kunceda:
• Xa ujika intloko yakho uye ngasekunene okanye ngasekhohlo.
• Xa uthoba intloko uye egxalabeni lasekunene okanye egxalabeni lasekhohlo.
• Xa uphakamisa isilevu sakho kwaye ugoba intloko yakho ngasemva.
• Xa ufaka isilevu sakho esifubeni sakho uze ugobe intloko yakho phambili.

Isihlunu se-SCM sinceda kakhulu kuzo zonke ezi zinto.

• Inceda ukugcina ukuma komzimba: Le misipha inceda ukugcina intamo yakho izinzile kwaye ithe tye, nokuba umi nje.

• Ukuphefumla kuyanceda:Ayimangalisi na loo nto? Ewe, xa uphefumla, umsipha we-SCM, kunye nezinye izihlunu ezincinci entanyeni yakho, zinceda ekuphakamiseni i-sternum kunye ne-collarbone yakho kancinci. Oku kuvumela umoya ukuba ungene kakuhle emiphungeni yakho.

• Ikunceda ukuhlafuna: Isihlunu se-SCM sixhasa ilungu apho umhlathi wakho udibana khona nentloko yakho – siwubiza ngokuba yi-temporomandibular joint (TMJ). Isihlunu se-SCM esisempilweni sibalulekile ukuze i-TMJ isebenze kakuhle.

Khawucinge nje ngendlela esi sihlunu sinye esinokwenza ngayo! Yiyo loo nto kubalulekile ukusigcina sisempilweni.

Okungakumbi malunga nendawo kunye nolwakhiwo lwemisipha ye-SCM

Ngenxa yendlela umsipha we-SCM obekwe ngayo entanyeni, usetyenziswa njengophawu olubalulekileyo ngoogqirha ukubanceda bafumane izinto ezibalulekileyo. Lo msipha usebenza njengomda phakathi kweendawo ezizinxantathu ngaphambili nangasemva kwentamo (unxantathu ongaphambili kunye nonxantathu ongasemva). Ngaphakathi kwezi nxantathu kukho imithambo-luvo ebalulekileyo, imithambo yegazi, ii-lymph nodes, kunye nee-glands. Umsipha we-SCM usebenza njengesikhokelo sokunceda ekufumaneni ezi zinto ngexesha lotyando.

Imisipha ye-SCM yenziwe ngeefayibha zemisipha ezihambelanayo. Kukho iintlobo ezimbini eziphambili zeefayibha:

• Iifayibha ezimhlophe ze-'anaerobic': Ezi zezona zinika izihlunu amandla angakumbi kwaye zincede ukuba zenze ukushwabana okunamandla. Kodwa ziyadinwa ngokukhawuleza.
• Iifayibha ezibomvu ze-aerobic: Nangona ezi zingenamandla njengeefayibha ezimhlophe, zinokuhlala zisebenza ixesha elide kwaye azidinwa lula.

Ngokwesiqhelo, umsipha we-SCM wenziwe ngemicu emhlophe emalunga nama-60% kunye ne-40% eseleyo yemicu ebomvu. Lo mlinganiselo unokutshintsha kancinci njengoko ukhula.

Iimeko eziqhelekileyo kunye neengxaki ezichaphazela imisipha ye-SCM

Njengayo nayiphi na eminye imisipha, imisipha ye-SCM inokuchaphazeleka ziingxaki ezahlukeneyo. Ukwenzakala, ukukruneka, ukutsaleka, ukuwohloka kwemisipha, kwaye ngamanye amaxesha amathumba anokonakalisa le misipha.

Nazi ezinye zeemeko eziqhelekileyo ezinxulumene nemisipha ye-SCM:

• I-Sternocleidomastoid syndrome: Le yimeko enokuthi yenzeke ngequbuliso (ngokuqatha) okanye ihlale ixesha elide (ihlala ixesha elide). Ibangela ukuqina kwentamo, iintlungu , kunye nezinye iimpawu. Oku kuxa iindawo ezithile zesihlunu se-SCM ziqina kwaye zivelise amachaphaza athambileyo (amachaphaza abangela ukuvuvukala). Ngenxa yokuba isihlunu se-SCM sikhulu kwaye sinzima, sinokutsalwa okanye senzakale lula. Ke ngoko, kukho iindawo ezininzi ngaphakathi kwesihlunu apho la machaphaza anokubangela ukuvuvukala anokukhula khona.

• Iingxaki zejoyinti zeTemporomandibular (TMD):Njengoko bekutshiwo ngaphambili, le meko yenzeka xa kukho iingxaki kwimisipha kunye nemisipha exhasa i-temporomandibular joint (TMJ). Nangona kungengawo onke ama-TMD anxulumene ngqo nemisipha ye-SCM, iingxaki zemisipha ye-SCM zinokuba mandundu okanye zidale iintlungu ezintsha ezinxulumene ne-TMD.

• I-Torticollis (i-wryneck): Le meko yenzeka xa izihlunu ze-SCM zifutshane kwaye ziqinile, nto leyo ebangela ukuba intloko itsalwe ecaleni. Zininzi iintlobo zale meko, kodwa uninzi lwazo luba yimeko yokuzalwa (i-congenital torticollis).

Injani intlungu yemisipha ye-SCM? Iphi?

Xa unengxaki ngemisipha ye-SCM, kubalulekile ukwazi ngqo ukuba uziva phi kwaye njani intlungu. Ngamanye amaxesha imisipha ye-SCM ingavakala ngathi yintlungu ebuhlungu, okanye ingavakala ngathi yintlungu ebukhali nehlabayo.

Nangona kunjalo, into edla ngokwenzeka yinto ebizwa ngokuba 'yintlungu ebhekiselweyo'. Oku kuthetha ukuba nangona umthombo wentlungu ukwimisipha ye-SCM, uyiva kwenye indawo ngaphandle kwentamo. Cinga ngayo njengomyalezo wombane ohamba umgama omde.

Intlungu inokuvakala kwezi ndawo zilandelayo ngenxa yengxaki yemisipha ye-SCM:

• Ubuso
• Ibunzi
• Ejikelezileyo nangaphakathi kwamehlo (`Amehlo`)
• Isidlele
• Iindlebe nezijikeleze iindlebe (`Iindlebe`)
• Imingxunya yeSinus (`IiSinus`)
• Umphimbo (ingakumbi xa uginya)
• Amagxa kunye nendawo engaphantsi

Ziziphi ezinye iimpawu?

Ukongeza kwiintlungu, ingxaki ngemisipha ye-SCM inokubangela ezinye iimpawu, ezifana nezi:

• Intloko ebuhlungu – ingakumbi kumacala omabini ebunzi nasemva kweendlebe
• Isiyezi
• `I-Vertigo` – ukuziva ujikeleza okanye ujikeleza ngeenxa zonke kuwe
• Isicaphucaphu
• Utshintsho lwamehlo: ijwabu eligobileyo, amehlo abomvu okanye anamanzi, umbono ofiphele kancinci
• Ukuqina kwentamo: Ubunzima bokujika intloko, ukujonga phezulu, okanye ukujonga ezantsi.

Ziziphi iindlela zonyango zeengxaki zemisipha ye-SCM?

Kulungile, ngoku makhe sibone ukuba zeziphi iindlela zonyango ezidla ngokucetyiswa ngoogqirha kwezi ngxaki kwimisipha ye-SCM.

• Unyango olushushu okanye olubandayo: Oku kunceda ekunciphiseni ukudumba kunye nentlungu.
• Ukolula: Olu qheliselo lubaluleke kakhulu ekuqiniseni imicu yezihlunu, ukwandisa ukuguquguquka kwazo, kunye nokuzikhulisa.
• Ukuphulula: Ukuphulula kunceda ukuphumza izihlunu eziqinileyo nokukhulula iindawo ezibangela ukudumba.
• Unyango lokulungisa amathambo: Le yindlela yonyango eyenziwa ngoogqirha abaqeqeshwe ngokukodwa.
• Unyango lomzimba: Izihlunu zinokubuyiselwa ngoqeqesho olukhethekileyo kunye nonyango phantsi kwesikhokelo sonyango lomzimba.

Eyona nto ibalulekileyo kukuba, ukuba uneempawu ezinje,Qiniseka ukuba ubona ugqirha ukuze ufumane uxilongo olufanelekileyo kunye nonyango.

Kwezinye iimeko, ukuba unyango olulula olukhankanyiweyo apha ngasentla aluncedi kwaye intlungu iyaqhubeka nokuba nzima, oogqirha banokucebisa utyando. Oku kunokuba yimfuneko, ingakumbi ukuba izihlunu zonakele kakhulu (umz., zikrazukile) okanye ukuba kukho ithumba okanye olunye uhlobo lokukhula olubangela umonakalo kwizicubu.

Izinto esinokuzenza ukugcina izihlunu ze-SCM ziphilile (Umyalezo Wokubuyela Ekhaya)

Ngoko ke, singawugcina njani lo msipha ubalulekileyo we-SCM entanyeni yethu uphilile kwaye uqinile? Nazi ezinye iingcebiso ezilula onokuzikhumbula:

• Lawula uxinzelelo kunye nexhala kakuhle: Oku kunokubangela ukuba izihlunu zethu, ingakumbi ezo zisentanyeni nasemagxeni, ziqine ngokungeyomfuneko. Ngoko zama ukulawula uxinzelelo ngezinto ezifana nokuzilolonga rhoqo , ukulala ngokwaneleyo, i-yoga, kunye nokucamngca.
• Hlala umile kakuhle: Ingakumbi ukuba usebenza nekhompyutha okanye usebenzisa ifowuni yakho rhoqo, gcina isikrini sikwinqanaba lamehlo kwaye ungayigcini intamo yakho igobile. Nokuba ufunda iincwadi, gcina intamo yakho ikwindawo engayi kuyenza ibe nzima.
• Nika inkxaso entanyeni xa ulele: Ukuba kunokwenzeka, lala ngomqolo, kwaye usebenzise umqamelo ohambelana nentamo yakho kwaye unike inkxaso efanelekileyo. Kuphephe ukulala ngesisu sakho kangangoko kunokwenzeka, kuba oku kubeka uxinzelelo olungeyomfuneko entanyeni yakho.
• Xa usenza umthambo wesisu ofana ne-'sit-ups', phakamisa intloko yakho phezulu: Umsipha we-SCM usebenza kakhulu xa usenza i-'sit-ups'. Ukuba uzama ukuphakamisa intloko yakho ngamandla ngaxeshanye, ungawenzakalisa lo msipha.
• Yenza ukolula intamo yonke imihla: Ingakumbi ukuba usebenza kwindawo efanayo uninzi losuku (umz., umsebenzi waseofisini), licebo elihle ukwenza ukolula intamo elula yonke imihla. Ukuba umsebenzi wakho ufuna ukuba uhlale kwindawo engathandekiyo entanyeni yakho ixesha elide (umz., abadlali bevayolini, abapeyinti, abaqhubi, abachweli), buza ugqirha wakho okanye ingcali yezonyango malunga nemithambo ethile enokunceda ukukhusela izihlunu zakho ze-SCM. Ukwenza le mithambo kwangethuba kunokunceda ukuthintela ukwenzakala kunye nentlungu kwixesha elizayo.

Isihlunu se-SCM yinxalenye ebaluleke kakhulu yentamo yethu, kunye nezinye izakhiwo ezingaphakathi entanyeni yethu, ezisinceda ukuba sishukumise iintamo zethu ngokulula, sijike iintloko zethu, kwaye sihlale sime kakuhle. Ke ngoko, ukunyamekela esi sihlunu kunye nokuzama ukusigcina siphilile kubaluleke kakhulu kwimpilo yethu iyonke.

Izihlunu ze - SCM, i-sternocleidomastoid, iintlungu zentamo, iintlungu zentamo, intloko ebuhlungu, ukuma, umthambo wemisipha