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Musoro

Back Clinic Posture Team. Kumira (Posture) inzvimbo iyo munhu akabata muviri wake wakanangana negiravhiti akamira, akagara, kana akarara. Mamiriro akakodzera anooneka anoratidza hutano hwemunhu, kuve nechokwadi chekuti majoini nemamhasuru, pamwe nezvimwe zvimiro zvemuviri, zviri kushanda nemazvo. Muchikamu chezvinyorwa zvese, Dr. Alex Jimenez anoratidza zvinowanzoitika zvinokonzerwa nemaitiro asina kunaka sezvaanotsanangura zviito zvinokurudzirwa zvinofanira kuitwa nemunhu kuti avandudze maitiro avo pamwe nekuwedzera hutano hwavo hwose uye hutano. Kugara kana kumira zvisizvo zvinogona kuitika nekusaziva, asi kuziva nyaya nekuigadzirisa kunogona kubatsira vanhu vazhinji kuva nemararamiro ane hutano. Kuti uwane rumwe ruzivo, ndapota inzwa wakasununguka kuti utaure nesu pa (915) 850-0900 kana mameseji kufonera Dr. Jimenez pachezvangu pa (915) 850-0900.


Swayback Posture: Zviratidzo, Zvinokonzera, uye Kushanda Kurapa

Swayback Posture: Zviratidzo, Zvinokonzera, uye Kushanda Kurapa

Chiropractic kurapwa inogona kuderedza marwadzo uye kugadzirisa swayback posture, postural deformity inogona kukonzera marwadzo emusana uye nyaya dzekufamba, kune vanhu vari kuzviona?

Swayback Posture: Zviratidzo, Zvinokonzera, uye Kushanda Kurapa

Swayback Posture

Swayback posture chinhu chinowanzoitika chinokanganisa pelvis uye majoini ehudyu akarereka kumberi. Izvi zvinokonzera kuti pelvis iende mberi, iyo inowedzera macurves muzasi uye kumusoro kumashure, inozivikanwa se lordosis uye kyphosis. Mboro inogona kurerekera kumashure zvichienzaniswa nehafu yepamusoro, zvichiita kuti matako apinde pasi. Mboro inoronga mafambiro emusoro, mapfudzi, uye hunde neayo etsoka, makumbo, uye zvidya. A neutral pelvis, iyo yakanaka chinzvimbo, inowanzo tsigira yakapfava curve/yakajairika lordosis muzasi musana. Iyo diki arch inobatsira muviri kudzikamisa skeletal nhengo padzinoshanda pamwechete kutsigira nekufambisa huremu hwemuviri. Kana postural deformity ikaitika, rimwe kana mamwe mapfupa anogona kusimuka kubva panzvimbo yavo yakanaka kuti atsigire chero marwadzo kana kurasikirwa kwechiyero kunokonzerwa nekutsauka kwepakutanga. Kutsauka uku kunogona kutungamira kune tsandanyama strain, ligament sprain, uye / kana kurwadziwa. (Czaprowski, D. et al., 2018)

Postural Deviations

Swayback posture inoita kuti musana wechipfuva uende kumashure uye uchitenderedza mu kyphosis. Panguva imwecheteyo, pelvis inorerekera mberi, zvichikonzera kuwedzeredza kweiyo yakajairika lumbar lordosis. (Czaprowski, D. et al., 2018)

  • Vatapi vehutano, chiropractors, uye varapi vemuviri vanoshandisa zviyero chaizvo kutsanangura nekurapa postural deformities.
  • A neutral pelvis inzvimbo yekuenzanisa iyo muviri wese unoshandisa kuibatsira kuti irambe yakatwasuka, inofamba, uye isina kurwadziwa.
  • Iyo yakanaka kana isina kwayakarerekera pelvic tilt ndeye 30-degree angle pakati peyakamira uye ndege inopfuura nepamusoro pe sacrum uye axis yehudyu yejoin socket pamberi.
  • Swayback posture inoita kuti pelvis irereke mberi mamwe madhigirii gumi.
  • Nekuda kweizvozvo, musana unobhadhara, kuwedzeredza macurves muzasi kumashure / lordotic curve uye pakati nepamusoro kumashure / kyphotic curve.
  • Kana ichitariswa kubva parutivi, vanhu vanogona kuona kumashure kumashure kweiyo thoracic musana.
  • Kumberi, chipfuva chinowanzonyura mukati.

Tsandanyama Group Imbalances

Vatariri vehutano vanotarisa kune vakasiyana vanopa kana zvikonzero zvekutsauka kwemashure. Swayback dzimwe nguva inogona kubatanidzwa nekusaenzana kwesimba pakati pemapoka emhasuru anofambisa chiuno, musana, uye pelvis uye kubata muviri wakatwasuka. Izvi zvinosanganisira:

  • Hudyu yakapera simba uye yakanyanyisa kusimba kana kuomesa hudyu extensors/ma hamstrings.
  • Matumbu akasimba ekumusoro, dumbu rezasi risina simba, uye mhasuru dzepakati-kumusana dzinogonawo kubatsira.
  • Chirongwa chekugadzirisa maekisesaizi mushure mekuona murapi wepanyama achabatsira kugadzirisa zvimwe kana zvese zviri pasi pekusagadzikana kwemhasuru.

Risk Factors

Nekuti huremu munharaunda yemudumbu hunokwevera pelvis kumberi, vakadzi vane nhumbu uye vanhu vakafutisa vanogona kuve nenjodzi yakawedzera yekugadzira swayback posture. (Vismara, L. et al., 2010)

zviratidzo

Zviratidzo zveswayback posture zvinowanzobatanidza:

  • Kurwadza kwakanyanya kuzasi
  • Kutadza kugara kana kumira kwenguva refu
  • Kunetseka kuita mamwe mabasa emuviri.
  • Kusimba muhamstrings uye hudyu flexors
  • Kutsikirirwa mumhasuru dzepamusoro
  • Musoro kana migraines

Chiropractic Treatment

Chiropractic gadziriso inowanzoshandiswa kugadzirisa swayback posture uye inogona kugadziriswa kuburikidza nemishonga yakasiyana-siyana. Izvi zvinosanganisira:

  • Kugadziriswa kwemusana: Chiremba anoshandisa kumanikidza kune dzimwe nzvimbo dzemusana kuti dzigadzirise uye kubatsira kudzoreredza basa remusana.
  • Non-surgery decompression
  • Mishonga yemasaji
  • Muscle Energy Technique, kana MET, inovandudza simba remhasuru, kuchinjika, uye basa.
  • Acupuncture
  • Maekisesaizi ekusimbisa nekudzikamisa mhasuru dzepakati
  • Kugadzirisa mararamiro ekubatsira kuderedza kushungurudzika pamusana
  • Mamiriro ekudzidzira
  • Biomechanics kudzidziswa

Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vekutanga vehutano uye nyanzvi kugadzira chirongwa chemunhu chekuchengetedza murwere wega wega kuburikidza nenzira yakabatanidzwa yekurapa kukuvara uye kusingaperi kurwadziwa syndromes, kuvandudza kuchinjika, kufamba, uye agility zvirongwa zvekubvisa marwadzo uye kubatsira vanhu kudzoka. kune optimal function. Kana mamwe marapirwo achidiwa, Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzekiriniki, vatsvakurudzi vezvokurapa, uye vagadziri vekugadzirisa kuti vape mishonga inobatsira zvikuru.


Mawaniro Andakaita Kufamba Kwangu Kudzoka NeChiropractic Care


References

Czaprowski, D., Stoliński, Ł., Tyrakowski, M., Kozinoga, M., & Kotwicki, T. (2018). Zvisiri-zvimiro zvisizvo zvechimiro chemuviri mune sagittal ndege. Scoliosis uye spinal kusagadzikana, 13, 6. doi.org/10.1186/s13013-018-0151-5

Vismara, L., Menegoni, F., Zaina, F., Galli, M., Negrini, S., & Caodaglio, P. (2010). Mhedzisiro yekufutisa uye kurwadziwa kwepashure pakufamba kwepinini: chikamu chechikamu chekudzidza muvakadzi. Nyaya yeNeuroengineering uye Rehabilitation, 7, 3. doi.org/10.1186/1743-0003-7-3

Kukosha Kwekuchengeta Mamiriro Ekugara Aine Utano

Kukosha Kwekuchengeta Mamiriro Ekugara Aine Utano

Kune vanhu vanogara kubasa kwemaawa akawanda, makore ekudzidzira maitiro asina kunaka anogona kugadziriswa kuburikidza nenhanho-ne-nhanho nzira yekuve nechokwadi chechimiro chemuviri wakakwana paagere?

Kukosha Kwekuchengeta Mamiriro Ekugara Aine Utano

Kugara Kumira

Kugara wakatwasuka nechimiro chine hutano kunoda kurongeka kwehudyu, pelvis, kuzasi kumashure, kumusoro kumashure, mapfudzi, mutsipa, uye musoro. Kudzidza kana kuzvidzidzisa kuti urambe wakagara zvakanaka kunogona kuderedza marwadzo ekumusana, kunatsiridza kufema uye kugaya, uye kuderedza kushushikana mumutsipa nemapfudzi. (Albarrati, A. et al., 2018) Inotanga nekuteerera kumira kwezuva rose uye kuigadzirisa pese panomira mberi musoro, kurenda, kana kutsvedza kunokura. Maekisesaizi anotarisirwa anogonawo kubatsira kuvaka simba repamusoro-remuviri, uye kutambanudza kunogona kudzikamisa nekusimbisa mhasuru dzepakati, musana, uye majoini epelvic. (Albarrati, A. et al., 2018)

Sit Up Straight Guide

Kugara wakatwasuka kunogona kusagadzikana nekuti haisi nzvimbo yemusikirwo yekuti muviri ugare kwenguva yakareba. Mazuva ano, basa, chikoro, nguva dzekugadzwa, uye zvimwe zviitiko zvinoda kuti tigare nguva yakareba kupfuura yataifunga. Misumbu inofanirawo kushanda zvinopesana negiravhiti, zvichiita kuti tsandanyama kuneta, slouching, uye slumping, izvo zvinogona kukonzera chisingaperi musana, gumbo, mutsipa, uye / kana kurwadziwa kwepfudzi. (Jung, KS et al., 2020)

Kugara wakatwasuka kungaite kunge kuri nyore, asi chinotarisisa chinenge chiri pakutwasanuka chete nechepasi/lumbar musana. Ichi chimiro hachigadziriswi uye chinopedza simba uye chinosimbisa kumusoro uye pasi kumashure. (Jung, KS et al., 2020) Muviri wose unoda kutariswa paunenge uchidzivirira kugadzikana uye kuenzana kwemusana. Kudzidza nekuchengetedza kugona kugara wakatwasuka inzira inoda kudzidzira. Tsvaga chigaro chakasununguka chekugara, uye tevera matanho aya kuti uwane iyo yakakwana postural alignment (Canadian Center yeOccupational Health uye Safety, 2022)

Knee Spacing

  • Hudyu dzinofanirwa kunge dziri pakona ye90-degree.

Knee Position

  • Mabvi anofanirwa kunge ari pa90-degree angle level nehudyu.
  • Shandisa piro kuti uwane nzvimbo yakarurama yebvi kana chigaro chakanyanya kuderera.

Chengetedza Tsoka dzakapfava paFloor

  • Kana tsoka dzisingasviki pasi, isa chitsiko chetsoka, bhokisi, bhuku, kana chimwe chinhu chakati sandara pasi padzo.

Mabhonzo Akagara

  • Iyo inozivikanwawo se ischial tuberosities, aya mabhonzo maviri emakona ari pazasi pe pelvis.
  • Inzwa pakuvawana.

Pelvis Adjustment

  • Shandura muviri kuitira kuti mapfupa akagara akananga pasi pepelvis pane kuti agare kure kumashure, achisimbisa kuzasi kumashure kana kure zvakanyanya kumberi, zvichitungamira mukudonha.

Spine Check

  • Panofanira kunge paine kamuzongoza kadiki, uye munhu anofanira kukwanisa kutsveta ruoko pakati pezasi nekuseri kwechigaro.

Shoulder Check

  • Mapendekete anofanira kunge akaenzana uye akaenzana akaenzana nemahudyu.
  • Kana mapendekete akadhonzwa kumashure kana mapendekete akasimudzwa kana kupeta mberi, asunungure munzvimbo isina kwaakarerekera.

Head Positioning

  • Musoro unenge warerekera kure mberi wakagara basa uye zuva richifamba.
  • Gadzirisa musoro wepamusoro kuti uenzanise mutsipa nepamusoro pemusana.
  • Musoro unofanirwa kurerekera mberi zvishoma, nenzeve dzakabatana nemapfudzi.

Tarisa Pain uye Kusagadzikana

  • Marwadzo anogona kunge ari nekuda kwekusaenzana kwemuzongoza, pelvis, kana chiuno.
  • Shandisa chitsigiro chechigaro chechiuno kana isa tauro rakamoneredzwa kana cushion kuzasi kumashure kuti musana wakatwasuka.

Mazano Akawedzerwa

Zvishandiso uye matipi ekubatsira kudzivirira uye kudzivirira musana, hudyu, uye kurwadziwa kwemutsipa.

Chairs

  • Ese mabhero uye muridzo we ergonomic desk chair hazvina basa.
  • Tarisa pazvinhu zvakaita sehuremu hwechigaro chinogadziriswa uye lumbar rutsigiro. Iyo chaiyo chigaro kudzika kurudziro dzakadzika kana kureba uye kudzika kana kupfupi. (van Niekerk, SM et al., 2012)

Makuseni

  • Kana wakagara pacushion kana kushandisa imwe kusimudzira musana kana mahudyu, kurudziro haifanirwe kunyanyopfava.
  • Makusheni akanyanya kupfava anobvumira kugona kusimuka kubva kune imwe hip kuenda kune inotevera, kazhinji pasina kuzviziva.
  • Kazhinji vanopedzisira vaita flat uye vanorasikirwa nerutsigiro.

Monitor Position

  • Iko hakuna chikonzero chekugara wakatwasuka kana iyo yekutarisa yakanyanya kana yakaderera.
  • Iyo yekutarisa inofanirwa kunge iri padanho reziso kuchengetedza chaiyo musoro uye kurongeka kwepfudzi.
  • Kana iyo monitor yakaderera, isa bhokisi kana bhuku pasi payo.
  • Kana yakanyanya kukwirira, simudza urefu hwechigaro uye isa chitsiko chetsoka pasi petsoka kuti dzirambe dzakadzikama.

Dzivisa Kuyambuka Makumbo kana Tsoka

  • Kuyambuka makumbo kana tsoka kunoisa stress kune yakatarisana nehudyu, chidya, nemabvi uye kunopfeka muviri nekukurumidza.
  • Kana chiuno kana makumbo achineta nguva isati yakwana, munhu wacho haasi kugara zvakanaka kana pachigaro chisiri icho.

Shandisa Comfortable Footwear

  • Kuchengeta tsoka dzakati sandarara pasi paunenge wakagara zvakakosha.
  • Izvi hazvigoneki mune zvitsitsinho zvepamusoro kana shangu dzepuratifomu.
  • Shandura bhutsu dzakapfava pawakagara.

Tora zororo renguva dzose

  • Kunyangwe ne ergonomic desk chair, muviri haurevi kuti ugare kwemaawa nemaawa.
  • Simuka ingangoita awa yega, uchifamba uye uchitambanudza kuti udzorere tsandanyama uye kutenderera.

Edza Sitting-Standing Desk

Kugara wakatwasuka kunoda kuziva kurongeka kwemuviri, mhasuru dzakagadzikana dzepakati, uye chiuno chakaenzana, mahudyu, musana, mapfudzi, mutsipa, uye musoro. Zvinogona kutora nguva kuti matanho aya asati ave akajairika, asi anozova hunhu hwechipiri nekutsungirira nekuita. Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kuti vagadzire hutano hwakakwana uye hutano mhinduro iyo inobatsira zvizere munhu kuti adzokere kune zvakajairika. Kushandisa nzira yakabatanidzwa yekurapa kukuvara uye chirwere chisingaperi chinorwadza kuvandudza kugona kuburikidza nekuchinja, kufamba, uye agility zvirongwa zvekubvisa marwadzo. Vapepi vedu vanogadzira zvirongwa zvekuchengetedza zvemunhu zvemurwere wega wega, kusanganisira Functional Medicine, Acupuncture, Electro-Acupuncture, uye Mitambo Mushonga misimboti. Kana kumwe kurapwa kuchidiwa, Dr. Jimenez akabatana nevanovhiya vepamusoro, nyanzvi dzekiriniki, vatsvakurudzi vezvokurapa, uye vagadziri vekugadzirisa kuti vape kurapa kwakanyanya.


Mamiriro uye Kufamba


References

Albarrati, A., Zafar, H., Alghadir, AH, & Anwer, S. (2018). Mhedzisiro yeAkatwasuka uye Akadzivirirwa Kwekugara Zvimiro paKufema Kwetsandanyama Kusimba muVarume Vechidiki Vane Utano. BioMed tsvagiridzo yenyika, 2018, 3058970. doi.org/10.1155/2018/3058970

Jung, KS, Jung, JH, In, TS, & Cho, HY (2020). Mhedzisiro Yekugara Kwenguva Yakarebesa NeSlumped Posture paTrunk Muscular Fatigue muAdolescents vane uye vasina Chronic Lower Back Pain. Medicina (Kaunas, Lithuania), 57(1), 3. doi.org/10.3390/medicina57010003

Canadian Center yeOccupational Health uye Kuchengetedzeka. (2022). Kushanda munzvimbo yakagara - nzvimbo yakanaka yemuviri. Zvakatorwa kubva www.ccohs.ca/oshanswers/ergonomics/sitting/sitting_position.html

van Niekerk, SM, Louw, QA, & Hillier, S. (2012). Kubudirira kwekupindira kwechigaro munzvimbo yebasa kuderedza zviratidzo zvemusculoskeletal. Ongororo yakarongeka. BMC musculoskeletal kusagadzikana, 13, 145. doi.org/10.1186/1471-2474-13-145

Rhomboid Muscles: Mabasa uye Kukosha Kwehutano Hutano

Rhomboid Muscles: Mabasa uye Kukosha Kwehutano Hutano

Kune vanhu vanogara nguva dzose nokuda kwebasa uye vari kudonha mberi, kusimba kwemhasuru dzerhomboid kunogona kubatsira kudzivirira matambudziko ekumira uye kubvisa marwadzo?

Rhomboid Muscles: Mabasa uye Kukosha Kwehutano Hutano

Rhomboid Muscles

Marhomboid iboka remhasuru kumusana. Rhomboid mikuru uye mhasuru diki kune rumwe rutivi rwepamusoro kumashure inoumba bhanhire repafudzi, iro, pamwe chete nemimwe misumbu, inobatsira kuchengetedza kugadzikana kwefudzi nebendekete. Iyo rhomboid tsandanyama kutonga:

  • Kudhiraivha
  • Kusimudza
  • Kutenderedza bendekete.
  • Idzi mhasuru dzinobatsirawo pakufamba kwemaoko uye kugonesa kusimudza maoko pamusoro pemusoro.
  • Iyo rhomboid tsandanyama inotsigira hutano kumira uye kumusoro kumashure. (Yoo WG 2017)

Kugara kwenguva yakareba, kunyura mberi, kutambanudza ruoko pamusoro pemuviri, kurara kune rumwe rutivi, kudzokorora kukanda mafambiro, uye mitambo yakaita sevolleyball inogona kukanganisa mhasuru dzerhomboid uye kukonzera kurwadziwa.

Anatomy

Kune maviri rhomboid tsandanyama. Iyo huru inotangira pathoracic musana kubva yechipiri kusvika kune yechishanu vertebrae uye inoisa padivi pebendekete rakatarisana nemusana. Mudiki akakwirira kune makuru uye anoisa paC7 uye T1 vertebrae. Misumbu inobatana pakati pemusana uye imwe neimwe yemapendekete. Pavanobatana, vanodhonza mapendekete pamwe chete. Mimhasuru fibers inomhanya diagonally. Vanoisa scapula pamusoro pe torso, vachibvumira nheyo yakagadzikana iyo maoko anogona kufamba.

zviratidzo

Kana mhasuru dzerhomboid dzichishandiswa zvakanyanya kana kuomeswa, zviratidzo zvinogona kusanganisira zvinotevera:

  • Hunyoro hwakatenderedza bendekete.
  • Nhamba shoma yekufamba mufudzi.
  • Marwadzo akatenderedza bendekete.
  • Kurwadza kwepamusoro.
  • Neck kurwadziwa.
  • Kuneta kwemaoko kana uchiita kudzokorora mafambiro epamusoro.
  • Ruzha rwekupwanya kana uchifambisa bendekete.
  • Kushaya simba kweruoko.
  • Kurwadziwa pachifuva.

Mushini Kuvaka

Chiito cherhomboid ndechekuunza mapepa emapfudzi pamwe chete, kuasimudza kana kuasimudza, sepaanokwevera, uye kuatenderedza kuti atarise pasi, kure nemusoro. Kuunza mapendekete pamwe chete kana scapular retraction inovaka rhomboids kutsigira kumusoro kumashure.

Kuvandudza kana kudzivirira matambudziko ekugadzirisa kana zvinyoro, mhasuru-zvine chokuita nepamusoro-kumashure uye / kana kurwadziwa kwemutsipa, 10 kusvika ku15 kudzokorora kwe scapular retraction kunoitwa kamwe chete kusvika katatu zuva rega rega inotarisirwa maitiro anogona kukurudzirwa kubatsira kusimbisa misumbu. Nekudaro, bvunza mutarisiri wekutanga, murapi wepanyama, kana chiropractor kune zvakakomba mamiriro ekurapa anokanganisa chimiro chekugadzira chirongwa chemunhu chekurovedza muviri chakanangana nemamiriro emunhu kana kukuvara. Wese munhu akasiyana, uye hapana-saizi-inokodzera-zvese kana ichibatanidza maekisesaizi ekugadzirisa marwadzo ekumusana. Chikwata chekurapa kwemuviri chinogona kukurudzira mamwe maekisesaizi kubatsira kubata kana kudzosera chero nyaya dzemashure. (Kim, D. et al., 2015)

Mitsara Yakatambanudzwa

Muviri wemunhu une hukama hwakasiyana uye hunonetsa negiravhiti, izvo zvinogadzira kudhonzera pasi pazvimiro zvawo, kusanganisira musana, musoro, nemapfudzi. Sezvo simba rinokwevera zvinhu pasi richikweva, mapendekete anotenderera mberi, uye chipfuva chinogona kunyura mukati.Harvard Health, 2022) Iyo rhomboid tsandanyama inogona kuwanda, kana pectoral tsandanyama uye zvinyoro zvinyoro zviri pamberi zvinogona kuomesa uye kumanikidza. Kusimbisa rhomboids kunogona kubatsira kusunungura pectoral tsandanyama.

Pamberi Musoro Mamiriro

Kusagadzikana kwemaitiro kunogona kutungamirira kumarwadzo asingagumi uye matambudziko kumashure. (Kripa, S. et al., 2021) Nokufamba kwenguva, kumira kusina kunaka kunogonawo kukonzera kumira kwemusoro mberi. (US National Library yeMishonga Clinical Miedzo, 2020) Musoro wepamberi wepamusoro unogona kutungamirira kune zvinyoro zvinyoro zvinyoro, kink mumutsipa, uye kuneta mumasumbu akabata musoro, izvo zvinogona kukonzera marwadzo asingagumi emutsipa. Kuchengetedza yakasimba extensor tsandanyama mulumbar uye thoracic spine inogona kubatsira kudzivirira kumashure uye matambudziko emutsipa sekukura kwemuviri.

Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki

Isu tinotarisisa zvakanyanya pakurapa kukuvara kwevarwere uye kusingaperi kurwadziwa syndromes uye kukudziridza zvirongwa zvemunhu zvekuchengetedza izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvinoenderana nemunhu. Kushandisa nzira yakabatanidzwa, nzvimbo dzedu dzechiropractic tsika dzinosanganisira Wellness & Nutrition, Chronic Pain, Kukuvadza Kwemunhu, Auto Accident Care, Kukuvara Kwebasa, Kukuvara Kwemusana, Kurwadziwa Kwepashure, Neck Pain, Migraine Headaches, Kukuvara Kwemitambo, Severe Sciatica, Scoliosis, Complex. Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, uye in-scope care protocols kuti ubvise marwadzo nemasikirwo nekudzorera hutano uye kushanda kumuviri kuburikidza neFuctional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. . Kana munhu wacho achida kumwe kurapwa, achaendeswa kukiriniki kana chiremba anonyatsovakodzera, sezvo Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye premier rehabilitation providers kuti vape kurapa kwakanyanya kwekliniki. . Isu tinotarisisa pane izvo zvinokushandira iwe uye kuyedza kuvandudza muviri kuburikidza neakatsvagirwa nzira uye yakazara hutano zvirongwa.


Functional Healing


References

Yoo WG (2017). Mhedzisiro yekudhonza kutungamira pane yepamusoro trapezius uye rhomboid tsandanyama basa. Chinyorwa chePhysical Therapy Sayenzi, 29 (6), 1043-1044. doi.org/10.1589/jpts.29.1043

Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Mhedzisiro yechirongwa chekurovedza muviri chekugadzirisa posture pamarwadzo emusculoskeletal. Nyaya yePhysical Therapy Sayenzi, 27 (6), 1791-1794. doi.org/10.1589/jpts.27.1791

Harvard Health. (2022). Kwanonoka here kuchengetedza chimiro chako? Kuekisesaiza uye Kugwinya. www.health.harvard.edu/exercise-and-fitness/is-it-too-late-to-save-your-posture

Kripa, S., Kaur, H. (2021). Kuziva hukama pakati pechimiro uye marwadzo muvarwere vanorwadziwa kumashure: ongororo yekurondedzera. Bulletin yeFaculty yePhysical Therapy, 26. doi.org/https://doi.org/10.1186/s43161-021-00052-w

US National Library yeMishonga Clinical Miedzo. (2020). Kusimbisa uye kutambanudza kurovedza muviri kuti uvandudze kumberi kwemusoro kumira uye mapendekete akatenderedzwa. Zvakatorwa kubva clinicaltrials.gov/study/NCT04216862

Banish Neck Pain neYoga: Poses uye Strategies

Banish Neck Pain neYoga: Poses uye Strategies

Kubatanidza akasiyana ega yoga anoisa kubatsira kuderedza kushushikana kwemutsipa uye kupa zororo rekurwadziwa kune vanhu vari kubata nemarwadzo emutsipa?

ziviso

Mukati mekubatikana uye kubatikana kwehupenyu hwazvino, zvakajairika kuti vanhu vazhinji vatakure kushushikana mumiviri yavo. Kana muviri uchibata nezvinonetsa zvemazuva ese, kushushikana, kusagadzikana, uye kurwadziwa zvinowanzo ratidza munzvimbo dzepamusoro uye dzepasi dzemuviri. Kana zvikamu zvemuviri zvepamusoro uye zvepasi zvichibata nenyaya idzi, zvinogona kukonzera kuwanda kwengozi profiles musculoskeletal system. Imwe yeakajairika musculoskeletal nyaya kurwadziwa kwemutsipa. Inogona kukonzera matambudziko mazhinji kune chikamu chekervical chemusana uye kuita kuti misumbu yakapoteredza ive yakaoma uye mukurwadziwa kubva mukushungurudzika kwemabasa ezuva nezuva. Neraki, kune nzira dzakawanda dzekudzikisa kushushikana kubva pamutsipa uye kubatsira kuzorodza tsandanyama dzakakanganisika kubva mukusagadzikana, kusanganisira yoga. Muchinyorwa chanhasi, isu tichatarisa kuti kurwadziwa kwemutsipa kunobata sei muviri wepamusoro, mabhenefiti eyoga yekurwadziwa kwemutsipa, uye akasiyana-siyana ega yoga anomisa kudzikisa kupindirana kwemarwadzo emutsipa. Isu tinokurukurirana nevazivisi vezvokurapa vane ruzivo vanosimbisa ruzivo rwevarwere vedu kuti vaongorore kuti kurwadziwa kwemutsipa kunopindirana sei nezvinonetsa zvezuva nezuva zvinokanganisa muviri wepamusoro. Isu tinozivisawo uye kutungamira varwere kuti yoga uye akasiyana anoisa anogona sei kubatsira muviri uye kupa zororo rekurwadziwa kumamhasuru akatenderedza. Isu tinokurudzirawo varwere vedu kuti vabvunze avo vanobatana navo vekurapa mibvunzo yakawanda yakaoma uye yakakosha nezve kubatanidza iyo yoga mumaitiro avo ezuva nezuva kuti vaderedze kushushikana kwemhasuru uye kupa kujeka kumiviri yavo. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer.

 

Kurwadza Kwemutsipa Kunobata Sei Muviri Wepamusoro?

Iwe unonzwa kusagadzikana kana kurwadziwa mumutsipa wako nemapfudzi mushure menguva refu, zuva rekushanda rakaoma? Iwe unoona iwe uchivhima kupfuura zvakajairika paunenge uchiita maitiro ako ezuva nezuva? Kana kuti unozviona uchikudziridza chimiro chokuvhima kubva pakutarisa pakombiyuta kana kuti foni kwenguva refu? Zvizhinji zveizvi zvinowanzoitika zvinowanzoenderana nemuviri wepamusoro, kunyanya mumutsipa uye munzvimbo dzemapfudzi, izvo zvinokonzera kurwadziwa kwemutsipa. Seimwe yematambudziko akajairika anobata vanhu vazhinji pasi rese, kurwadziwa kwemutsipa chirwere chemultifactorial chine njodzi dzakawanda dzinokonzera kukura kwayo. (Kazeminasab et al., 2022) Kufanana nemarwadzo ekudzokera shure, kurwadziwa kwemutsipa kunogona kuva nematanho akaoma uye asingagumi zvichienderana nekuoma uye zvakatipoteredza zvinokonzera kukura kwayo. Mitsipa yakasiyana-siyana, ligaments, uye matishu akakomberedza mutsipa nemapfudzi anochengeta mutsipa wakagadzikana uye unofamba. Kana vanhu vazhinji vakashandisa zvakanyanya mhasuru idzi mumutsipa nemapfudzi kakawanda, zvinogona kuwedzera marwadzo emutsipa mumuviri wepamusoro mukukura. (Ben Ayed et al., 2019

 

 

Kana kurwadziwa kwemutsipa kwakanyanya kuchichinja, kunogona kuita kuti munhu agare achinetseka, kurwadziwa, uye kusuwa, saka vanotanga kutsvaga mhinduro dzakasiyana dzekudzikisa zviratidzo zvinowirirana pavanenge vachitaura kuvanachiremba vavo vekutanga. Apo vanhu vazhinji vanotanga kutsanangurira vanachiremba vavo kuti mararamiro avo ezuva nezuva anotaridzika sei, vanachiremba vakawanda vachatanga kuongorora nekugadzira chirongwa chinotarisa pane chero tsanangudzo yekukuvara kupi zvako, kusanganisira nzira dzinogona kuitika, kukurudzira uye kubvisa zvinhu, uye maitiro emarwadzo avanawo. kusangana nezuva rese kuti vauye nehurongwa hwekurapa hwemunhu kuti usangoderedza marwadzo emutsipa asiwo kupa zororo kunetsa uye kusagadzikana kumuviri. (Childress & Stuek, 2020

 


Sayenzi Yekufamba- Vhidhiyo


Mabhenefiti eYoga Kune Neck Pain

Vanachiremba vazhinji vekutanga vanozoshanda nevarapi vanobatana kuti vagadzire hurongwa hwemunhu hwekubvisa marwadzo emutsipa uye zviratidzo zvaro zvinosanganisirwa muvanhu vazhinji. Zvizhinji zveizvi zvirongwa zvekurapa zvakagadzirirwa zvinosanganisira spinal manipulation, acupuncture, masaja, decompression therapy, uye kurapa kurovedza muviri. Imwe yemitambo yekurapa yakashandiswa nevanhu vazhinji ndeye yoga. Yoga chiitiko chakazara chinosanganisira kudzora kufema, kufungisisa, uye akasiyana maitiro ekutambanudza uye kusimbisa iyo yakakanganiswa mhasuru dzepamusoro. Yoga yakanakira kuderedza marwadzo emutsipa uye kubatsira nechepamusoro cervical spine kufamba, kutambanudza mutsipa musculature kubatsira munhu kuvandudza kufamba uye kushanduka. (Raja et al., 2021Pamusoro pezvo, zvinokonzeresa zveyoga uye nezvakawanda zvinomisikidza zvinogona kuderedza kushushikana, kupa kujeka kupfungwa, uye kubvumira izvo zvinovaka muviri uye oxygen kune musculo-articular system kuti iponese muviri pachawo. (Gandolfi et al., 2023)

 

Yoga Inomirira Kurwadza Kwemutsipa

Panguva imwecheteyo, vanhu vazhinji vane mabasa ekugara anoenderana nekurwadziwa kwemutsipa vakaita yoga sechikamu chemaitiro avo. Yoga inonatsiridza huwandu hwavo hwekufamba kwemajoini uye yekuziva basa uye inobatsira kudzoreredza musculoskeletal kusagadzikana mumutsipa nemapfudzi. (Thanasilungkoon et al., 2023) Pasi pane mamwe maitiro akasiyana-siyana ega yoga anogona kubatsira kuderedza marwadzo-sezviratidzo zvemarwadzo emutsipa uye kurerutsa misumbu yakapoteredza. 

 

Akagara Mutsipa Anotambanudza

 

Kune yakagara mitsipa yakatambanudzwa, iyi yoga pose inobatsira kutambanudza uye kusunungura mitsipa yemutsipa inotakura kushushikana uye kushushikana munharaunda yekervical yemuviri. 

  • Munzvimbo yakagara yakatwasuka, shandura musoro kurudyi uye zvinyoronyoro simudza chirebvu.
  • Iwe unofanirwa kunzwa kutambanudza parutivi rworuboshwe rwemutsipa nemapfudzi.
  • Bata nzvimbo yekufema katatu kusvika kushanu uye dzokorora kuruboshwe.

 

Camel Pose

 

Kune ngamera inomira, iyi yoga pose inobatsira kusimbisa mhasuru dzemutsipa wekumberi uku ichirerutsa kushushikana pamapfudzi uye kumashure kwemutsipa.

  • Iwe unogona kupfugama pa yoga mat nekuchengeta mabvi ako netsoka hip-kure zvakaparadzana uchichengeta pelvis isina kwayakarerekera. 
  • Simudza chipfuva uchikwenya musana uye uchidzvanya chiuno kumberi zvishoma.
  • Hunza zvigunwe zvitsitsinho kana yoga block padivi pezvitsitsinho.
  • Tarisa pakukwevera chirebvu pedyo nemutsipa uchidzvanya makumbo kumeti.
  • Bata nzvimbo yekufema katatu kusvika kushanu usati wasunungura uye uchisimudza sternum kuti usimuke zvakare.

 

Sphinx Pose

 

Iyo sphinx pose inokubvumira kurebesa uye kusimbisa musana uchitambanudza mapendekete uye kusunungura kushushikana. 

  • Pa yoga mat, rara nedumbu rako nemagokora pasi pemapfudzi.
  • Dzvanya zvanza zvako nemaoko pameti uye simbisa hafu yepasi kuti itsigire iwe paunenge uchisimudza torso yako yepamusoro nemusoro.
  • Ramba wakatarisa kumberi sezvo uri kurangarira kurebesa musana.
  • Bata nzvimbo iyi kwekufema katatu kusvika kushanu.

 

Thread The Tsono Pose

 

Iyo thread-the-needle pose inobatsira kusunungura tension yakachengetwa mumutsipa, mapepa, uye kumashure.

  • Pa yoga mat, tanga munzvimbo ina-zvese nechanza pasi pemapfudzi uye mabvi pasi pehudyu.
  • Simudza ruoko rwerudyi uende narwo kuruboshwe uchitevedza pasi nechanza chakatarisa mudenga.
  • Bata nzvimbo yekufema katatu kusvika kushanu kwemasekonzi makumi matatu uye regedza.
  • Dzokera kunzvimbo yose-mana uye dzokorora kuruboshwe.

 

mhedziso

Pakazere, kubatanidza yoga sechikamu chemaitiro ezuva nezuva kunogona kupa mhedzisiro inobatsira mukuderedza marwadzo emutsipa uye ayo anobatana nawo comorbidities. Yoga haidi maawa ekudzidzira kana kupindirana mune dzakasiyana siyana, sezvo maminetsi mashoma ekutambanudza zvinyoro uye kufema zvine musoro zuva rega rega anogona kupa mhedzisiro yakanaka. Kana vanhu vatanga kushandisa yoga sechikamu chezviitiko zvavo zvezuva nezuva, vanozoona kumira kwavo kuchivandudza, pfungwa dzavo dzakajeka kupfuura nakare kose, uye vanorarama hupenyu hunofadza, hune hutano pasina kubata nemarwadzo emutsipa.


References

Ben Ayed, H., Yaich, S., Trigui, M., Ben Hmida, M., Ben Jemaa, M., Ammar, A., Jedidi, J., Karray, R., Feki, H., Mejdoub, Y., Kasis, M., & Damak, J. (2019). Kuwanda, Njodzi uye Migumisiro Yemutsipa, Mafudzi uye Low-Back Pain muSekondari-Chikoro Vana. J Res Health Sci, 19(1), e00440. www.ncbi.nlm.nih.gov/pubmed/31133629

www.ncbi.nlm.nih.gov/pmc/articles/PMC6941626/pdf/jrhs-19-e00440.pdf

Childress, MA, & Stuek, SJ (2020). Neck Pain: Kutanga Kuongorora uye Kutungamira. American Family Physician, 102(3), 150-156. www.ncbi.nlm.nih.gov/pubmed/32735440

www.aafp.org/pubs/afp/issues/2020/0801/p150.pdf

Gandolfi, MG, Zamparini, F., Spinelli, A., & Prati, C. (2023). Asana yeMutsipa, Mafudzi, uye Wrists Kudzivirira Musculoskeletal Disorders pakati peDental Professionals: In-Office Yoga Protocol. J Funct Morphol Kinesiol, 8(1). doi.org/10.3390/jfmk8010026

Kazeminasab, S., Nejadghaderi, SA, Amiri, P., Pourfathi, H., Araj-Khodaei, M., Sullman, MJM, Kolahi, AA, & Safiri, S. (2022). Kurwadziwa kwemutsipa: epidemiology yepasi rose, maitiro uye njodzi zvinhu. BMC Musculoskelet Disord, 23(1), 26. doi.org/10.1186/s12891-021-04957-4

Raja, GP, Bhat, NS, Fernandez-de-Las-Penas, C., Gangavelli, R., Davis, F., Shankar, R., & Prabhu, A. (2021). Kubudirira kwekudzika kwekervical fascial manipulation uye yoga postures pamarwadzo, basa, uye oculomotor kudzora kune varwere vane mechanical kurwadziwa kwemutsipa: kudzidza protocol ye pragmatic, parallel-group, randomized, controlled trial. miedzo, 22(1), 574. doi.org/10.1186/s13063-021-05533-w

Thanasilungkoon, B., Niempoog, S., Sriyakul, K., Tungsukruthai, P., Kamalashiran, C., & Kietinun, S. (2023). Iko Kushanda kweRuesi Dadton uye Yoga paKuderedza Mitsipa uye Mapfudzi Marwadzo muVashandi Hofisi. Int J Exerc Sci, 16(7), 1113-1130. www.ncbi.nlm.nih.gov/pubmed/38287934

www.ncbi.nlm.nih.gov/pmc/articles/PMC10824298/pdf/ijes-16-7-1113.pdf

Disclaimer

Back Spasms: Mawaniro eKuyamura uye Kudzivirira Remangwana Zvikamu

Back Spasms: Mawaniro eKuyamura uye Kudzivirira Remangwana Zvikamu

Kudzidza chikonzero chedambudziko uye nzira yekurigadzirisa nemazvo kunogona kubatsira vanhu vari kusangana nekudzokera shure kukurumidza uye zvakachengeteka kudzokera kumatanho apfuura ebasa uye chiitiko.

Back Spasms: Mawaniro eKuyamura uye Kudzivirira Remangwana Zvikamu

Back Spasm

Vanhu vanotarisana nemarwadzo ekudzokera shure kana sciatica vanowanzotsanangura zviratidzo semisungo yemusana inosimbisa kana kuputika. A back spasm anogona kunzwa zvakapfava, sechibhakera chinodzvanya kune rimwe divi remusana kana kurwadziwa kwakanyanya kunotadzisa munhu kugara, kumira, kana kufamba zvakanaka. Bask spasms inogona kuve yakaoma, zvichikonzera kuomerwa kuchengetedza yakajairika yakatwasuka chimiro.

Chii chinonzi Spasm

A back spasm inongoerekana yatanga kumashure kwetsandanyama tightness. Dzimwe nguva, kunzwa kwakasimba kunowedzera uye kwakanyanya zvekuti kunotadzisa munhu kufamba zvakanaka. Vamwe vanhu vanonetseka kukotama kumberi nekuda kwemarwadzo uye kusimba.

zviratidzo

Zvikamu zvizhinji zvinotora maawa akawanda kusvika kumazuva akati wandei. Mhosva dzakakomba dzinogona kupedza mavhiki matanhatu kusvika masere, asi spasms uye kurwadziwa kunoderera zvishoma nezvishoma, zvichibvumira munhu kuti afambe zvakanaka uye atangezve kuita zvakajairika. Zvakajairika sensations uye zviratidzo zvinogona kusanganisira:

  • Dambudziko rekukotama.
  • Kunzwa kwakasimba kumashure.
  • Kupuruzira marwadzo uye kunzwa.
  • Marwadzo kune rimwe kana mativi ose emusana.

Dzimwe nguva, spasm inogona kukonzera marwadzo ekupenya mumagaro uye muhudyu. Kana yakaoma, inogona kuperekedzwa nemarwadzo etsinga, kupera simba, uye kurira kunopenya pasi rimwe kana makumbo ose. (Medline Plus. 2022)

Zvinokonzera

Back spasms inokonzerwa neakasimba tsandanyama tishu, izvo zvinowanzobva kune imwe mechanical stress. Kushungurudzika kunoita kuti nyama yemhasuru iri pedyo nemuzongoza idhonzwe zvisina tsarukano. Nekuda kwekudhonza, mhasuru fibers inova taut uye inorwadza. Mechanical zvikonzero zvekudzokera kumashure zvinogona kusanganisira: (Merck Manual, 2022)

  • Kugara kusina kunaka uye/kana kumira.
  • Kudzokorora kukuvara kwekushandisa zvakanyanya.
  • Lumbar strains.
  • Lumbar disc herniations.
  • Low back osteoarthritis.
  • Spondylolisthesis - vertebrae kuchinja kubva panzvimbo, kusanganisira anterolisthesis uye retrolisthesis.
  • Spinal stenosis

Zvese izvi zvinogona kuisa kuwedzera kushushikana pane anatomical zvimiro mumusana. Misungo yepasi kumashure pedyo nezvivakwa izvi inogona kupinda mune inodzivirira spasm iyo inogona zvakare kukonzera yakasimba uye inorwadza sensation kumashure. Zvimwe zvisiri-mechini zvinokonzeresa zvepasi kumashure spasms zvinosanganisira: (Merck Manual, 2022)

  • Kushungurudzika uye kuzvidya mwoyo
  • Kushaikwa kwekuita basa rekuita uye maekisesaizi
  • Fibromyalgia

Risk Factors

Zvikonzero zvenjodzi yekumashure spasms zvinosanganisira: (National Institute of Neurological Disorders uye Stroke, 2023)

  • zera
  • Zvinhu zvine chekuita nebasa - kuramba uchisimudza, kusunda, kudhonza, uye/kana kumonyorora.
  • Kusagadzikana kwekugara kana kugara kwenguva refu pasina tsigiro yemusana.
  • Kushaikwa kwekugadzirisa muviri.
  • Kunyanya kufutisa kana kufutisa.
  • Mamiriro ezvinhu epfungwa - kufunganya, kuora mwoyo, uye kushungurudzika mupfungwa.
  • Nhoroondo yemhuri yezvekurapa yeankylosing spondylitis.
  • kusvuta

Vanhu vanogona kurega kusvuta, kutanga kuita maekisesaizi, kana kuita zvinhu zvakanaka zvinobatsira kugadzirisa kushushikana. Vanhu vanobata neback spasms vangangoda kuona mupi wehutano kuti vaongororwe uye kurapwa.

mabatiro

Kurapa kwemusana spasms kunogona kusanganisira mishonga yemusha kana marapirwo kubva kune varapi. Iwo marapirwo akagadzirirwa kudzoreredza spasms uye kugadzirisa ma mechanic stress angave akazvikonzera. Vanamazvikokota vezvokurapa vanogonawo kuratidza nzira dzekudzivirira spasms. Mishonga yemumba inogona kusanganisira: (Merck Manual, 2022)

  • Kushandiswa kwekupisa kana chando
  • Low back massage
  • Kugadziriswa kwemashure
  • Nyoro kutambanudza
  • Analgesic mishonga
  • Anti-inflammatory medication (Anuj Bhatia et al., 2020)

Kana nzira dzekuzvitarisira dzisingakwanisi kupa rubatsiro, vanhu vangada kushanyira nyanzvi yezvokurapa kuti varapwe. Mishonga yekurapa inogona kusanganisira: (Merck Manual, 2022)

  • Physical therapy
  • Chiropractic care
  • Acupuncture
  • Non-surgery decompression
  • Transcutaneous magetsi neuromuscular stimulation
  • Steroid jekiseni
  • Kuvhiyiwa kweLumbar inzira yekupedzisira yekurapa.

Vanhu vazhinji vanokwanisa kubata zviratidzo nekurapa kwemuviri kana chiropractic, izvo zvinosanganisira kudzidzira maekisesaizi uye magadzirirwo echimiro kuti abvise kusimba.

dziviriro

Kugadziriswa kwemararamiro akareruka kunogona kuve nemhedzisiro yakakosha pama spasms ekumashure. Nzira dzekudzivirira kudzoka spasms zvinogona kusanganisira: (Medline Plus. 2022) (Merck Manual, 2022)

  • Kuchengetedza hydration zuva rese.
  • Kugadzirisa mafambiro uye kukotama uye kusimudza maitiro.
  • Kudzidzira nzira dzekugadzirisa postural.
  • Kuita zuva nezuva kutambanudza uye kusimbisa maekisesaizi.
  • Kuita kurovedza muviri.
  • Kuita kufungisisa kana mamwe maitiro ekudzvinyirira.

Kukuvadza Kwevanhu Kuvandudza


References

Medline Plus. (2022). Kurwadziwa kwepasi-kurwadza. Zvakatorwa kubva medlineplus.gov/ency/article/007425.htm

Merck Manual. (2022). Kurwadza kwemusana. Merck Manual Consumer Version. www.merckmanuals.com/home/bone,-joint,-and-muscle-disorders/low-back-and-neck-pain/low-back-pain

National Institute of Neurological Disorders uye Stroke. (2023). Kurwadza kwemusana. Zvakatorwa kubva www.ninds.nih.gov/health-information/disorders/back-pain?

Bhatia, A., Engle, A., & Cohen, SP (2020). Ikozvino uye yeramangwana mishonga yemishonga yekurapa marwadzo ekudzokera shure. Maonero enyanzvi pane pharmacotherapy, 21 (8), 857-861. doi.org/10.1080/14656566.2020.1735353

Kunzwisisa Quadriceps Tightness uye Back Alignment Issues

Kunzwisisa Quadriceps Tightness uye Back Alignment Issues

Kune vanhu vanorwara nekurwadziwa kwemusana, inogona kunge iri quadricep tsandanyama tightness zvichikonzera zviratidzo uye matambudziko ekumira. Kuziva zviratidzo zve quadricep tightness kunogona kubatsira kudzivirira marwadzo uye kudzivirira kukuvara?

Kunzwisisa Quadriceps Tightness uye Back Alignment Issues

Quadriceps Kusimba

Quadriceps tsandanyama dziri pamberi pehudyu. Masimba anogona kunge achigadzira kurwadziwa kusingaperi uye matambudziko ekumira anogona kunge ari kuitika panguva imwe chete ndeaya:

  • Quadricep tightness inokonzeresa kurwadza kwemusana sezvo pelvis inodhonzwa pasi.
  • Tight quadriceps inotungamira kune isina simba hamstring tsandanyama.
  • Aya ndiwo mhasuru dzinopikisa kuseri kwechidya.
  • Kushungurudzika uye kudzvinyirira pane hamstrings kunogona kukonzera kurwadziwa shure uye matambudziko.
  • Pelvic alignment inokanganisika, zvichikonzera matambudziko ekumira uye kuwedzera zviratidzo zvinorwadza. (Sai Kripa, Harmanpreet Kaur, 2021)

Quadriceps Kusimba Inodhonza Pelvis Pasi

Imwe yemamhasuru mana muboka re quadriceps:

  • Iyo rectus femoris inonamira pachiuno pane anterior superior iliac spine, inova chikamu chepamberi chepfupa rehudyu.
  • Iyo rectus femoris ndiyo yega tsandanyama muboka rinoyambuka pamusoro pejojo ​​rehudyu, iro rinokanganisawo kufamba.
  • Kana quadriceps, kunyanya rectus femoris, yakasimba, inokwevera pasi pahudyu.
  • Mboro inorerekera pasi kana kumberi, zvichinzi kurerekera kwemberi kwechiuno. (Anita Król et al., 2017)
  • Muzongoza uri pakati pechiuno, uye kana pelvis yakarerekera kumberi, musana wechiuno unobhadhara nekukoira.
  • A arch yakakura muzasi kumashure inonzi yakanyanyisa lordosis uye inowanzokonzera kuoma uye kurwadziwa mumasuru emusana. (Sean G. Sadler et al., 2017)

Hamstring Compensation

  • Kana quadriceps yaomesa uye pelvis ichibva yadhonzwa pasi, kumashure kune kusimudzwa kusina kujairika. Izvi zvinoisa hamstring pane imwe nguva yakatambanudzwa inogona kukonzera zviratidzo zvinorwadza.
  • Hutano humiro uye hamstring tsandanyama toni inobatsira kuchengetedza chaiyo pelvic chinzvimbo kumusana.
  • Izvi ndezvechokwadi nekuti zvinobatsira kuchengetedza nzvimbo yakasununguka.
  • Quadricep tightness inogona kumisa kuita sezvo pelvis inonyura pasi pamberi uye kumusoro kumashure uku ichinyanya kutambanudza hamstrings.
  • Marwadzo uye kurwadza ndiwo mugumisiro wenguva dzose
  • Kushaikwa kwesimba rehamstring uye kutambanudza quadriceps kunogona kuita kuti hamstrings irasikirwe nekukwanisa kutsigira nzvimbo dzepelvic uye musana. (Sangano reAmerican Council on Exercise. 2015)

Kuziva Kana Quads Ari Kuomesa

  • Vanhu kazhinji havazive kuti quadriceps yavo yakaoma, kunyanya avo vanopedza nguva zhinji yezuva vakagara.
  • Iyo yakawanda nguva inopedzwa pachigaro inogona kuita kuti quadriceps uye pasi kumashure tsandanyama dzisimbise zvishoma nezvishoma.

Vanhu vanogona kuedza bvunzo shoma kumba:

Kusimuka

  • Sunda chiuno kumberi.
  • Sunda kubva pamapfupa akagara kuti uve padanho chairo.
  • Mahudyu anoenda kure zvakadii?
  • Chii chinonzwika?
  • Marwadzo anogona kuratidza tight quadriceps.

In A Lunge Position

  • Negumbo rimwe kumberi uye rakakotama pamberi perimwe.
  • Gumbo rekumashure rakatwasuka.
  • Gumbo rinoenda kure zvakadii?
  • Chii chinonzwika?
  • Kumberi kwehudyu pagumbo rekumashure kunonzwa sei?

Akamira Akabhenda Gumbo

  • Mira negumbo remberi rakakotama uye gumbo rekumashure rakananga.
  • Kusagadzikana mugumbo rekumashure kunogona kureva tight quadriceps.

In A Kneeling Position

  • Arch kumashure
  • Bata zvitsitsinho
  • Shandura chinzvimbo kuti ugadzirise chero kurwadziwa kana majoini nyaya.
  • Kana iwe uchifanira kuzvisimudzira kumusoro kana kugadzirisa pose kuti uderedze marwadzo, inogona kunge iri tight quadriceps.
  1. Kubatsira kunzwisisa mamiriro acho kunogona kubatsira mukutaurirana nemupi wehutano.
  2. Mupi wehutano uye / kana murapi wepanyama anogona kuitisa ongororo yekuongorora maitiro kuti aedze iyo quadriceps.

Kunzwisisa Academic Low Back Pain: Impact uye Chiropractic Solutions


References

Kripa, S., Kaur, H. (2021). Kuziva hukama pakati pechimiro uye marwadzo muvarwere vanorwadziwa kumashure: ongororo yekurondedzera. Bulletin yeFaculty yePhysical Therapy, 26(34). doi.org/doi: 10.1186/s43161-021-00052-w

Król, A., Polak, M., Szczygieł, E., Wójcik, P., & Gleb, K. (2017). Hukama pakati pema mechanical factor uye pelvic tilt muvakuru vane uye vasina kurwadza kwemusana. Nyaya yekudzokera shure uye musculoskeletal rehabilitation, 30 (4), 699-705. doi.org/10.3233/BMR-140177

Sadler, SG, Spink, MJ, Ho, A., De Jonge, XJ, & Chuter, VH (2017). Kurambidzwa mu lateral bending range yekufamba, lumbar lordosis, uye hamstring flexibility inofanotaura kukura kwemarwadzo ekudzokera shure: kuongororwa kwakarongeka kwevanotarisira zvidzidzo zveboka. BMC musculoskeletal kusagadzikana, 18 (1), 179. doi.org/10.1186/s12891-017-1534-0

Sangano reAmerican Council on Exercise. (2015). 3 Kutambanudza Kwekuvhura Hudyu Dzakasimba (Kusimba, Nyaya. www.acefitness.org/resources/everyone/blog/5681/3-stretches-for-opening-up-tight-hips/

Iyo Splenius Capitis: Inoshanda sei uye Maitiro ekuichengeta

Iyo Splenius Capitis: Inoshanda sei uye Maitiro ekuichengeta

Kune vanhu vari kubata nemutsipa kana ruoko kurwadziwa uye migraine misoro yemusoro zviratidzo zvinogona kuve splenius capitis tsandanyama kukuvara. Kuziva zvikonzero uye zviratidzo zvingabatsira here vatapi vehutano kugadzira chirongwa chekurapa chinoshanda?

Iyo Splenius Capitis: Inoshanda sei uye Maitiro ekuichengeta

Splenius Capitis Misumbu

The splenius capitis imhasuru yakadzika iri kumusana. Pamwe chete nesplenius cervicis, inosanganisira iyo yepamusoro-soro - imwe yevatatu - yemukati kumashure mamhasuru. Iyo splenius capitis inoshanda ne splenius cervicis, mhasuru diki iri pazasi payo, kubatsira kutenderedza mutsipa nekudzikisa chirebvu kuchipfuva, inozivikanwa sekuchinjika. Kuchengeta chimiro chine hutano kwakakosha nekuti kunobatsira kuchengetedza musoro munzvimbo isina kwayakarerekera.

  • Kutanga pakati pemutsara wepelinha paC3 kusvika kuT3, splenius capitis inotarisa mazinga pakati pe7th cervical vertebra kusvika kune 3rd kana 4th thoracic vertebrae, iyo yakasiyana kune vanhu vakasiyana.
  • Mimhasuru inopinza pa nuchal ligament, inova chisungo chakasimba chemutsipa.
  • Iyo splenius capitis tsandanyama inokona kumusoro uye kunze, ichinamatira kudehenya.
  • Iyo splenius capitis uye cervicis inovhara vertical paraspinals, iyo yakadzika uye inosanganisira yepakati pepakati yemukati kumashure mamhasuru.
  • Iyo splenius tsandanyama inotaridzika sebhandeji reparaspinals uye mhasuru dzakamira dzinosanganisira yakadzika layer.
  • Iyo splenius tsandanyama dzinobata idzi dzakadzika dzakadzika munzvimbo kwayo.
  • Idzi tsandanyama dzinotangira pakati pemusana uye pamwe chete dzinoumba V chimiro.
  • Mativi eV akakora, uye nechepakati indentation haina kudzika.

Pain

Zvakajairika kuti vanhu vanzwe kurwadziwa kwakabatana nekukuvara kune splenius capitis. Rudzi urwu rwemarwadzo rwunozivikanwa se splenius capitis syndrome. (Ernest E, Ernest M. 2011)

zviratidzo

Musoro wemusoro unobva mukukuvadzwa kazhinji unotevedzera migraine musoro. Zviratidzo zve splenius capitis syndrome zvinosanganisira:Ernest E, Ernest M. 2011)

  • Neck marwadzo
  • Kurwadziwa kwehondo
  • Marwadzo kumashure kwemusoro
  • Kurwadza kwemusoro pamatemberi
  • Kumanikidza kuseri kweziso
  • Marwadzo kumashure, kumusoro, kana pasi peziso
  • Kunzwa kujekesa

Zvinokonzera

Kukuvara kune splenius capitis kunogona kubva kune: (Ernest E, Ernest M. 2011)

  • Chimiro chisina kunaka kwenguva refu
  • Kugara uchitenderedza kana kutenderedza mutsipa
  • Kurara munzvimbo dzisina kunaka
  • Kukuvara kwekudonha
  • Kudhumhana kwemotokari
  • Makuvara emitambo

mabatiro

Zvinokurudzirwa kubata mushandi wehutano kana uine zviratidzo zvinokanganisa zviitiko zvezuva nezuva kana hupenyu hwehupenyu. Mutariri wehutano acha:

Mitemo yekurapa uye nzira dzekudzikisa zviratidzo uye kudzoreredza basa zvinogona kusanganisira imwe kana musanganiswa wekurapa kunosanganisira:

  • Ice uye kupisa kushandiswa
  • Physical therapy
  • Kurapa kurapa
  • Chiropractic kugadzirisa
  • Non-surgery decompression
  • Acupuncture
  • Mitsipa inotambanuka
  • Mushonga wemarwadzo (nguva pfupi)
  • Injections
  • Kuvhiyiwa kushoma

Neck Injuries


References

Ernest E, Ernest M. Practical Pain Management. (2011). Splenius Capitis Muscle Syndrome.