Intlungu yentamo yinto eqhelekileyo kuninzi lwethu, akunjalo? Le ntlungu yentamo yenzeka ingakumbi xa usebenza phambi kwekhompyutha ixesha elide, okanye xa ujonge phantsi kwifowuni yakho. Ngamanye amaxesha xa uvuka kusasa, intamo yakho ivakala ngathi ikrunekile. Kodwa ubusazi na ukuba unobangela oyintloko wale ntlungu inokuba sisihlunu esikhethekileyo kumacala omabini entamo yakho? Namhlanje sithetha ngalo msipha abantu abaninzi abangazange bawuve, kodwa ubaluleke kakhulu kwimpilo yentamo yethu. Lowo ngumsipha weSternocleidomastoid (SCM).
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Yintoni le msipha yeSternocleidomastoid (SCM)?
Oku kukwenza uzive ngathi kukwenza ulwimi lube nzima, akunjalo? Ngoko masibize ngokuba "yi-SCM muscle". Kalula nje, le yeyona misipha inkulu nebaluleke kakhulu ngaphambili entanyeni yakho. Ikwindawo engaphantsi kolusu lwakho. Ungaziva ngeminwe yakho kwicala lasekunene nelasekhohlo entanyeni yakho. Ukuba ujika intloko yakho uye kwelinye icala, uya kubona le misipha ibetha kwelinye icala. Kukule misipha apho unokuziva khona ukubetha kwentliziyo entanyeni yakho.
Le yiperi, oko kuthetha ukuba sisihlunu esenziwe ngamacandelo amabini. Oko kuthetha ukuba kukho esinye kwicala lasekunene nesinye ngasekhohlo. Esi sihlunu siqala ezantsi kwentamo yakho, esiphezulu kwesifuba sakho. Emva koko sinyuka emacaleni entamo yakho size siphele ngasemva kwentloko yakho, ngaphantsi kweendlebe zakho.
Kutheni le nto inegama elingaqhelekanga kangaka?
Ifumana igama elintsonkothileyo ngenxa yamathambo amathathu edibana nawo. Masiyigcine ilula.
1. I-Sterno: Oku kubhekisa kwi -sternum yakho, ithambo elithe tyaba eliphakathi kwesifuba sakho. Inxalenye yesihlunu se-SCM iqala apha.
2. Cleido: Oku kubhekisa kwi- clavicle yakho, elithambo elikwi-collarbone yakho. Elinye icala lesihlunu se-SCM liqala embindini we-collarbone yakho.
3. I-Mastoid: Oku kubhekisa ekuveleni kwamathambo ezantsi kwentloko yakho, ngasemva kwendlebe yakho. Oku sikubiza ngokuba yinkqubo ye-mastoid . Umsipha we-SCM ohamba entanyeni yakho uphelela kweli thambo.
Ngamafutshane, ibizwa ngokuba yiSterno-Cleido-Mastoid kuba iqala kwi-sternum nakwi-clavicle ize iphele kwinkqubo ye-mastoid.
Yeyiphi inkonzo enikezelwa yimisipha ye-SCM emizimbeni yethu?
Nangona esi sihlunu sincinci, umsebenzi waso mkhulu kakhulu. Isihlunu se-SCM sinoxanduva lweentshukumo ezininzi zentloko nentamo yakho.
| Umsebenzi ophambili | Inkqubo ilula... |
|---|---|
| Intshukumo yentloko | Le misipha iyasebenza xa ujika intloko yakho iye ngasekunene okanye ngasekhohlo, ujika intloko yakho iye ecaleni, uphakamise isilevu sakho kwaye ujike intloko yakho ngasemva, kwaye ujike intloko yakho ngasemva ubeka isilevu sakho esifubeni sakho. |
| Ukugcina ukuma okuchanekileyo (Ukuma) | Oku kunceda ukugcina intamo yakho izinzile kwaye ithe tye, nokuba umile ungashukumi. |
| Ukunceda ukuphefumla | Xa uphefumla nzulu, esi sihlunu sinceda ekuphakamiseni amathambo esifubeni (sternum kunye ne-scapula) ukuze kuvuleke indawo yomoya ozalisa imiphunga. |
| Ukunceda ngokutya | Esi sihlunu sikwasebenza ukuxhasa i -temporomandibular joint (TMJ) , edibanisa umhlathi ne-skull yethu, evulwa xa uvula kwaye uvala umlomo wakho. |
Khawuthelekelele, xa uhamba esitalatweni aze umntu athethe, ngequbuliso ujika intloko yakho ukuze ubone ukuba i-SCM ikunceda kangakanani ukutya, ukuphefumla, nokwenza konke oku.
Iimeko ezinokuchaphazela umsipha we-SCM
Njengayo nayiphi na eminye imisipha, umsipha we-SCM unokwenzakala, ukruneke, okanye utsalwe. Unokuba buhlungu ngenxa yeemeko ezahlukeneyo zempilo.
Eyona nto ibalulekileyo kukuba intlungu ebangelwa yingxaki kwesi sihlunu ayipheleli nje entanyeni kodwa inokuvela nakwezinye iindawo ezifana nentloko, ubuso, neendlebe. Oku sikubiza ngokuba yi "Referred Pain".
Ezi zezinye zeemeko eziqhelekileyo.
- I-Sternocleidomastoid Syndrome: Kulapho kuvela khona amanqaku abangela iintlungu kwiindawo ezithile zemisipha ye-SCM. Le meko inokubangelwa zizinto ezifana nokuma kakubi, ukwenzakala kwentamo, kunye noxinzelelo. Oku kunokubangela ukuqina kwentamo, iintlungu, kunye nezinye iimpawu ezininzi.
- Iingxaki zeTemporomandibular Joint (TMD):Imeko ebuhlungu eyenzeka kumhlathi. Iingxaki zemisipha ye-SCM zinokwenza le meko ibe mandundu kwaye zibangele iintlungu ezinxulumene nayo.
- I-Torticollis (iWryneck): Le yimeko apho izihlunu ze-SCM zifinyezwa kwaye ziqinile, nto leyo ebangela ukuba intloko ithambeke okanye ijike ibe cala. Ngamanye amaxesha le yimeko yokuzalwa. Le meko ibonwa kwiintsana ezisandul’ ukuzalwa.
Intlungu yemisipha ye-SCM ivakala njani kwaye phi?
Kulapho abantu abaninzi badideka khona. Nokuba kukho ingxaki ngemisipha ye-SCM, intlungu ayivakali entanyeni kuphela. Khawuthelekelele ukuba ingxaki ikwindawo enye, kodwa intlungu ivakala kwenye indawo. Ifana nebhalbhu yesibane engavulwanga ngenxa yengxaki kwindawo enye kwintambo yombane. Ngenxa yesi simo esibizwa ngokuba yi- Referred Pain, intlungu yemisipha ye-SCM inokuvela kwezi ndawo zilandelayo.
- Ibunzi kunye namehlo ajikeleze (njengengxaki ye-sinus)
- Indawo yesidlele nomhlathi
- Ngaphakathi kwendlebe nangasemva kwendlebe
- Umphimbo (njengentlungu xa uginya)
- Amagxa kunye nesifuba esingaphezulu
Ezinye iimpawu ezinokubakho ukongeza kwintlungu
Ukongeza kwiintlungu, iingxaki zemisipha ye-SCM zinokubangela iimpawu ezifana nezi:
- Intloko ebuhlungu: Intlungu efana ne-migraine, ingakumbi kwelinye icala lentloko.
- Isiyezi kunye neVertigo: Imvakalelo yokujikeleza.
- Isicaphucaphu
- Utshintsho lwamehlo: amehlo atshonayo, amehlo abomvu, amehlo anamanzi, umbono ofipheleyo.
- Ukuqina kwentamo: Ubunzima bokujika okanye ukugoba intloko.
Uyabona, akunjalo? Ingxaki enokubangelwa kukuxinana kwentamo. Rhoqo, xa sifumana ezi mpawu, sicinga ukuba sisifo esinzulu. Kodwa mhlawumbi unobangela wale misipha ye-SCM.
Ziziphi iindlela zonyango zale meko?
Eyona nto ingcono kukuba uninzi lwezi meko zinokunyangwa ngonyango lomzimba kunye notshintsho kwindlela yokuphila.
- Unyango olushushu okanye olubandayo: Oku kunceda ukunciphisa iintlungu nokudumba.
- Ukuzilolonga Intamo (Ukuzolula): Kukho izivivinyo ezikhethekileyo zokunciphisa ukuqina kwemisipha, ukuyiqinisa, nokuyenza iguquguquke ngakumbi.
- Ukuphulula: Ukuphulula kuluncedo ekuphumzeni izihlunu eziqinileyo nasekuthomalaliseni iindawo ezibangela ukuvuvukala.
- Unyango lomzimba: Ingcali yonyango lomzimba ingacebisa umthambo kunye nonyango olungcono kuwe.
Kwezinye iimeko ezinzima, umzekelo, ukuba umsipha wonakele kakhulu okanye kukho imeko efana nomhlaza, utyando lunokufuneka.
Kodwa khumbula, ugqirha wakho uza kugqiba ukuba loluphi unyango olufanelekileyo kuwe. Ke ngoko, kubalulekile ukufuna ingcebiso kagqirha ngaphambi kokuba wenze nantoni na ovakalelwa kukuba uyafuna ukuyenza.
Ndingayigcina njani imisipha yam ye-SCM iphilile?
Kungcono ukuthintela ezi meko zibuhlungu ngaphambi kokuba zenzeke. Ngokufaka ezi zinto zilula kwimisebenzi yakho yemihla ngemihla, unokugcina izihlunu zakho ze-SCM ziphilile.
1. Lawula uxinzelelo: Xa sixinezelekile, siziqinisa ngokungazi izihlunu entanyeni nasemagxeni ethu. Ngoko ke, zama ukuphumla ingqondo yakho ngezinto ezifana nokucamngca, i-yoga, kunye nokuzilolonga.
2. Ziqhelise ukuma kakuhle: Le yeyona nto ibalulekileyo.
- Xa usebenza kwikhompyutha, gcina isikrini sikwinqanaba lamehlo.
- Xa usebenzisa ifowuni yakho, musa ukugoba intamo yakho ujonge ezantsi. Sebenzisa ifowuni yakho kumgangatho wamehlo.
- Xa ufunda, musa ukubamba incwadi phantsi uze ugobe intamo yakho ukuze ufunde.
3. Xhasa intamo yakho ngelixa ulele: Ukulala ngecala kungcono entanyeni yakho. Sebenzisa umqamelo onika inkxaso entle entanyeni. Kuphephe ukulala isandla sakho siphantsi kwesisu sakho.
4. Lumka xa usenza imithambo: Xa usenza imithambo efana ne-sit-up, ungakhawulezi uphakamise intloko yakho ngokukhawuleza. Ukwenza njalo kunokonakalisa izihlunu ze-SCM. Yenza loo mithambo kancinci.
5. Yolula intamo yakho: Ukuba usebenza uhleli imini yonke, yenza umthambo olula wentamo ngokujika intamo yakho ukusuka kwelinye icala ukuya kwelinye, phezulu nasezantsi, amaxesha amaninzi ngemini. Abantu abachitha ixesha elininzi kwindawo enye, njengabadlali bevayolini, abapeyinti, kunye nabachweli, basengozini enkulu yokwenzakala kwimisipha ye-SCM. Ukuba usebenza kuloo msebenzi, buza ugqirha wakho malunga nomthambo okhethekileyo wokukhusela intamo.
Umyalezo Wokuya Ekhaya
- I-sternocleidomastoid (SCM) sisihlunu esibaluleke kakhulu esinceda ekushukumeni kwentamo yakho, ukuma kwayo, ukuphefumla, kwanokuhlafuna.
- Ukuma kakubi, ingakumbi ukugoba intamo xa usebenzisa iikhompyutha kunye neeselfowuni, yeyona nto ibangela iintlungu kwesi sihlunu.
- Ingxaki ngemisipha ye-SCM ingabangela iintlungu kungekuphela nje entanyeni, kodwa nakwimo yentloko ebuhlungu, iintlungu zendlebe, iintlungu zobuso, kunye nesiyezi (iintlungu ezibhekiselweyo).
- Ukuba unentlungu engapheliyo entanyeni, ukuqina, intloko ebuhlungu engachazekiyo, okanye isiyezi, musa ukuyityeshela loo nto. Qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso.
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