Ingaba uhlala unentlungu entanyeni nasegxalabeni? Isenokuba yingxaki kwi-Trapezius Muscle yakho (Trapezius Muscle Strain)

Abantu abaninzi banengxaki ngeentamo zabo, amahlombe, kunye nomqolo ongasentla abadla ngokuhlangabezana nayo. Abanye abantu bacinga ukuba kukukruquka okanye ukudinwa ngenxa yokujonga ikhompyutha ixesha elide. Kodwa eyona nto iphambili yale ntlungu isenokuba kukuxinezeleka kwimisipha ethile emzimbeni wethu, imisipha yeTrapezius. Namhlanje, siza kuthetha ngale nto ngokweenkcukacha, ngokulula.

Yintoni le msipha yeTrapezius?

Ngamafutshane, sisihlunu esikhulu, esinxantathu esiqala ngasemva kwentamo yakho, sidlule emagxeni akho, size sifikelele emqolo wakho ophakathi. Nangona sikwimqolo wakho, sidla ngokusicinga ngakumbi njengesihlunu sengalo engaphezulu kunesihlunu somqolo kuba silawula ngokuyintloko iintshukumo zebhanti yakho yamahlombe.

Umsipha weTrapezius wahlulwe waba ziinxalenye ezintathu, nganye inemisebenzi eyahlukileyo.

• I-Upper Trapezius: Le ndawo ifumaneka ezantsi kwentamo yakho naphezulu kwamagxa akho. Le ndawo inceda xa uphakamisa iingalo zakho, ujika intloko yakho, kwaye ugoba intamo yakho. Cinga ngayo, xa sinyusa amagxa ethu sithi, "Andazi," le yindawo ephezulu esebenzayo.
• I-Middle Trapezius: Le ifumaneka ngaphantsi kwe-trapezius ephezulu, ngaphesheya kwamagxa. Umsebenzi wayo ophambili kukugcina amagxa akho ezinzile njengoko iingalo zakho zihamba. Le yindlela esebenzayo xa ubuyisela iingalo zakho ukuze ugone umntu.
• I-Lower Trapezius: Le nxalenye iqala emagxeni ukuya ngasemva. Inceda ukugcina umqolo wakho uzinzile xa ujika kwaye ugoba phambili. Ikwabalulekile ekwehliseni amahlombe akho.

Ngoko ke, ukuba esi sihlunu sonakele okanye sixinene ngandlela ithile, ungaziva iintlungu eziqatha emqolo wakho ongasentla, emagxeni, okanye entanyeni.

Yintoni iTrapezius Muscle Strain?

Ukuxinana kwemisipha, okanye ngokwentetho eqhelekileyo, "ukutsalwa kwemisipha," kukukrazuka okuncinci okanye okupheleleyo kwemicu yemisipha. Olu hlobo lokukrazuka lunokwenzeka xa umsipha uphantsi kwamandla agqithisileyo ongenakukwazi ukumelana nawo.

Oku kwahlukile ekutyumkeni . Ukutyumka kukukrazuka okanye ukutsalwa kwe-ligament edibanisa amathambo. Ukutyumka kukwenzakala kwemisipha ngokwayo.

Oku kunokwahlulwahlulwa kube ngamanqanaba amathathu ngokuxhomekeke kubungakanani bomonakalo.

Zithini izizathu zale meko?

Kukho izizathu ezibini eziphambili zoku.

Ukulimala Okubukhali

Oku kwenzeka ngaxeshanye. Khawuthelekelele uphakamisa isilinda esinzima segesi ngequbuliso, okanye ubhowula ibhola ngendlela engafanelekanga ngelixa udlala ikhilikithi. Nokuba ingozi efana nokuwa kakhulu okanye ukungqubana inokubangela olu hlobo lomonakalo. Uqala ukuva iintlungu ngoko nangoko.

Ukulimala Okungapheliyo/Ukusetyenziswa Ngokugqithisileyo

Oku kwenzeka xa uphinda intshukumo efanayo ixesha elide. Umzekelo, izinto ezinje ngokujonga ikhompyutha kwindawo engafanelekanga imini yonke, ukuthwala ibhegi enzima egxalabeni elifanayo imini yonke, okanye ukwenza intshukumo efanayo kumdlalo ofana nokudada zingonakalisa esi sihlunu ngokuhamba kwexesha.

Zithini iimpawu zoku?

Xa umsipha we-trapezius utsalwa, unokufumana iimpawu ezifana nezi:

• Iintlungu zemisipha, ingakumbi emva kokwenza into eyolula okanye efinyezayo.
• Intlungu eyandayo xa izihlunu zishukuma kwaye iyancipha xa ziphumla.
• Ukudumba okanye ukutshintsha kombala wolusu (njengokudumba).
• Ukuqaqamba kwemisipha.
• Ukuncipha kwamandla emisipha kunye nokusebenza kwayo.
• Ukuva isandi esithi "pop" ngexesha lokwenzakala.
• Kuvela iqhuma okanye iqhuma elingaphantsi kwesikhumba apho umsipha ukhoyo khona.

Uyifumana njani le nto, Gqirha?

Ugqirha wakho uqhele ukuxilonga esi sifo ngokusekelwe kwiimpawu zakho, imibuzo oyibuzayo, kunye novavanyo lomzimba. Ukuba kukukrazuka okukhulu kwebanga lesi-3, unokukwazi ukuva izihlunu ngokuziva nje. Kusenokufuneka uthathe i-X-ray ukujonga omnye umonakalo, njengethambo elaphukileyo.

Nangona kunjalo, i-X-ray ayinakubonisa umonakalo wezihlunu. Kwiimeko ezinjalo, iskeni ye-MRI (Magnetic Resonance Imaging) inokuba luncedo. Ingabonisa ngokucacileyo apho izihlunu zikrazukileyo khona, nokuba ukukrazuka kuphelele okanye kuncinci, kwaye nokuba kukho ingqokelela yegazi (hematoma) ngenxa yokwenzakala.

Iphathwa njani?

Unyango luya kuxhomekeka kubukhulu bokwenzakala kwakho. Kwiimeko ezinzima, ugqirha wakho unokukuthumela kwingcali yamathambo.

• Indlela yeRICE: Le ndlela yonyango lwasekhaya iyasebenza kakhulu kwizilonda ezincinci.
• R - Phumla: Phumla kakuhle iintsuku ezimbalwa. Ziphephe izinto eziquka ukugoba, ukuphakamisa, okanye ukushukumisa amagxa akho.
• I - Umkhenkce: Faka ipakethe yomkhenkce kwindawo eyonzakeleyo emva nje kokwenzakala. Yishiye imizuzu eli-15-20, uze ulinde iyure okanye ezimbini uze uphinde uyifake.
• C - Uxinzelelo: Ukuba kunokwenzeka, songa loo ndawo ngebhandishi okanye ngesongelo ukuze unikeze uxinzelelo oluthile.
• E - Ukuphakama: Phakamisa izihlunu ezonakeleyo. Kule meko, oko kuthetha ukuhlala phantsi.

• Amayeza: Ugqirha wakho unokukunika amayeza okudambisa iintlungu, ingakumbi amayeza angengo-steroidal anti-inflammatory (NSAIDs) , amayeza okuphumla kwemisipha, okanye ezinye izinto ezithomalalisa iintlungu.

• Iteyiphu yeKinesiology: Le yiteyiphu ebhityileyo neyolulayo. Nangona ingelulo unyango oluthe ngqo loxinzelelo lwemisipha, abadlali abaninzi bakholelwa ukuba inokunceda ukunciphisa iintlungu, ukunciphisa ukudumba, nokukhuthaza ukuhamba kwegazi.

• Ukuphulula: Ukuphulula kunokunceda ukuphumza izihlunu eziqinileyo kwaye kukho ubungqina bokuba kunokunceda ekunciphiseni ukudumba.

• Utyando: Izihlunu ezithile ezikrazukileyo kakhuluAzipholi ngokwazo . Kufuneka zithungwe ndawonye ngotyando. Amanxeba ebanga lesi-3 adla ngokufuna utyando.

• Ukuvuselelwa: Kungathatha iinyanga ezininzi ukuba umntu aphile emva kotyando. Ngeli xesha, ugqirha wakho unokucebisa ukuba usebenze nogqirha wezonyango .

Zeziphi iindlela zokolula ezinokwenziwa kwimisipha ye-trapezius?

• Ukolula i-Upper Trap: Hlala uthe nkqo esitulweni, beka isandla sakho sasekunene phantsi kwempundu yakho. Ngesandla sakho sasekhohlo, jika intloko yakho iye ngasekhohlo, indlebe yakho yasekhohlo ijonge egxalabeni lakho. Bamba imizuzwana engama-30, uze uphumle. Phinda kabini, uze utshintshe amacala.
• Cinezela iBlade yamahlombe: Khulula amahlombe akho uze ucinezele iiblade zamahlombe akho. Yenza oku ngaphandle kokuphakamisa amahlombe akho. Bamba imizuzwana eli-10, uze uphumle. Yenza iiseti ezintathu zeempendulo ezili-10.
• Ukolula Ikati Nenkomo: Nyuka ngeenyawo ezine izandla namadolo akho phantsi. Qinisa izihlunu zesisu sakho uze ugobe umqolo wakho njengekati eyoyikayo. Bamba imizuzwana eli-10-15. Emva koko phumla uze wehlise isisu sakho phantsi njengenkomo. Bamba imizuzwana eli-10-15. Phinda amaxesha amaninzi.

Kuthatha ixesha elingakanani ukuphiliswa?

Oku kuxhomekeke ngokupheleleyo kubukhulu bokwenzakala kwakho. Ngokwesiqhelo, ukuxinana kwemisipha okuncinci (kweBanga loku-1) kuya kuphola kwiiveki ezimbalwa. Imeko embi kakhulu (kweBanga lesi-2) ingathatha iinyanga ezininzi ukuphola. Ukukrazuka okupheleleyo (kweBanga lesi-3) kusenokungapholi ngaphandle kotyando.

Ingathintelwa njani le meko ukuba ingenzeki?

• Zilolonge rhoqo: Zifudumeze kakuhle ngaphambi kokuba uzilolonge, kwaye ungalibali ukuzolula emva koko. Izilolonge ezifana ne-`(Pilates)` kunye ne-`(Yoga)` zilungile ekugcineni izihlunu ziqinile kwaye ziguquguquka.
• Cinga ngaphambi kokuba uphakamise: Ngaphambi kokuba uphakamise nantoni na enzima, phakamisa imilenze yakho ihlukane, amadolo nezinqe zigobile, nomqolo wakho uthe nkqo.
• Musa ukuhlala kwindawo efanayo: Ingakumbi kwabo basebenza kwikhompyutha, vuka ubuncinane kanye ngeyure, hambahamba kancinci, uze wolule intamo namagxa akho.
• Gcina ukuma kakuhle:Gcina umqolo wakho uthe nkqo kwaye amahlombe akho abuyele umva xa umi okanye uhleli. Gcina umqamelo omncinci phantsi komqolo wakho xa uhleli. Oku kuya kunciphisa uxinzelelo olungeyomfuneko kwimisipha yeTrapezius.

Ufanele uye nini ngokuqinisekileyo kugqirha?

Uninzi lwexesha, le meko inokunyangeka ekhaya. Nangona kunjalo, ukuba unale mpawu, isenokuba luphawu lwemeko enzima. Ngoko ke bonana nogqirha ngokukhawuleza.

• Ukuba izihlunu zakho zibuthathaka kakhulu.
• Ukuba awukwazi ukuhambisa amahlombe akho.
• Ukuba awukwazi ukuphakamisa isandla sakho.
• Ukuba unengxaki yokujika intloko yakho.
• Ukuba intlungu ayinyamezeleki okanye ayipheli kwiintsuku ezimbalwa.