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.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP Musoro , Pamuviri Utano
Ndeipi nzvimbo yemuviri yegiravhiti kuti unzwisise uye uchengetedze hutano hwakanaka uye kuenzanisa?
Nzvimbo yeGiravhiti
Nzvimbo yemunhu yesimba rinokwevera zvinhu pasi, kana kuti COG, inozivikanwawo sepakati pehuremu, nemazwi maviri aya achichinjika, ndipo panoonekwa huremu hwemuviri. Ipoindi iri muchadenga umo huremu hwemuviri wese hunogona kudzika. Kana yakamira yakatwasuka, COG inowanzowanikwa kuseri kweguvhu uye pamberi pe sacrum, kutenderedza pamwero wechipiri vertebra. (Le Huec, J. 2011 ) Pakati pesimba regiravhiti rine hukama nechimiro, kusanganisira nyaya dzakadai seswayback, dhizaini yemapurogiramu ekuita maitiro, nezvimwe zvakawanda.
Simba rinokwevera pasi (giravity) kudhonzera pasi kana kumanikidza kunoitwa neNyika pamuviri, zvichigadzira huremu. (NASA, 2013 )
Pakati pesimba rinokwevera zvinhu pasi (COG) ndipo panowanikwa huremu hwemuviri zvakaenzana kumativi ese. (Physiopedia, 2025 )
Kana iyo COG ichitsanangurwa, inoitwa kubva pakunongedza kwenzvimbo yakamira, yakamira.
Nokuti muviri uri kufamba patinoshandura zvigaro, COG inowanikwa munzvimbo itsva ine imwe neimwe nzvimbo itsva.
Pakati pesimba rinokwevera zvinhu pasi (gravity) inzvimbo inotenderedza nhengo dzese, dzinogona kunge dziri mukati kana kunze kwemuviri.
Kunyangwe kudiki kuchinja kwechinzvimbo kunogona kuchinja uko COG iri. (Physiopedia, 2025 )
Zvinhu zvinokosha zveCOG
nzvimbo
Kana yakamira yakatwasuka, COG inowanzowanikwa pachikamu chechipiri che vertebral, kuseri kweguvhu uye pamberi pe sacrum. (Le Huec, J. 2011 )
Kuchinja kweCOG
Iyo COG inogona kusimuka zvichienderana nenzvimbo yemuviri, chimiro, uye mafambiro sekukotama kumberi kana kumashure. (Physiopedia, 2025 )
Balance Impact
Hukama pakati peCOG neiyo hwaro hwekutsigirwa (nzvimbo yemuviri inosangana nepasi) inokosha pakuchengetedza kuenzanisa.
Kusiyana
Panogona kuva nekusiyana munzvimbo yeCOG zvichienderana nezvinhu zvakadai sevakadzi (varume vanowanzova neCOG shoma), chimiro chemuviri, uye kunyange mamiriro akaita sekufutisa kana kusingaperi kurwadziwa kwemusana. (Physiopedia, 2025 )
Biomechanics
Kunzwisisa COG kwakakosha mubiomechanics uye ongororo yekufamba, sezvo iri indekisi yekufamba kwemuviri wese uye kuti muviri unopindura sei kumasimba ekunze.
The Human Center
Pakati pesimba rinokwevera zvinhu pasi (gravity) inzvimbo iyo huremu hwemuviri hunoenzana. Iyi poindi inoshanduka zvichienderana nenzvimbo yemunhu:
Maoko kumusoro/pasi
Kusendamira
Achitendeukira
Nesimba uye kuchinjika kudzidziswa, muviri wemunhu unogona kushandura nzvimbo yaro yesimba rinokwevera zvinhu pasi, sezvinoita magymnast nevatambi.
Kana yakamira, pakati pesimba rinokwevera zvinhu pasi rinowanzowanikwa kuseri kweguvhu uye kumberi kwesacrum bone (inogadzirwa neshanu vertebrae yakasanganiswa vertically) panenge yechipiri vertebra level. (Hasegawa K. et al., 2022 )
Nekuti muviri une nhengo dzinofamba, chimiro chayo chese chinoshanduka pese paunofamba. Kutakura chimwe chinhu chakaita sesutukesi kana bhegi regirosari kana kupfeka bhegi rinowedzera huremu kune dzimwe nzvimbo asi kwete dzimwe, kushandura nzvimbo yesimba rinokwevera zvinhu sezvazvinoita.
Pakati pesimba rinokwevera zvinhu pasi inzvimbo inoramba ichichinja mukati kana kunze kwemuviri inomiririra uko huremu kana huremu hwemuviri wese hwakaenzana zvakaenzana munzira dzese.
Iyi poindi inogona uye inoshanduka zvichibva pane chiri kutakurwa uye kuti chinotakurwa sei, pamwe nenzvimbo yemuviri nemafambiro.
Kurwara Kwezasi Kwemusana Kusingaperi
Chidzidzo mu Journal of Back uye Musculoskeletal Rehabilitation chakawana kuti vanhu vane marwadzo asingagumi emusana vanowanzove nenzvimbo yavo yegiravhiti inowanikwa zvakanyanya kumusana. (Kim DH, Park JK, & Jeong MK 2014 )
Muchidzidzo ichi, vanhu vacho vakange vadzikira simba rekudzokera shure pakuwedzera uye neyakaderedzwa yakajairika yakaderera kumashure curve.
Vatsvakurudzi vakawana kuti avo vane marwadzo asingagumi emusana avo vane nzvimbo yegiravhiti yakanga iri kure kumashure vangada kurapwa kwepanyama kuti vadzore muviri kuti ukunde simba uye kuenzanisa matambudziko ekugadzirisa zvakare nekuchengetedza. healthy health posture .
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
SeMhuri Yekudzidzira Mukoti Practitioner, Dr. Jimenez anobatanidza unyanzvi hwehutano hwepamusoro nechiropractic kuchengetedza kugadzirisa mamiriro akasiyana-siyana. Kiriniki yedu inobatanidza Functional Medicine , Acupuncture , Electro-Acupuncture , uye Sports Medicine kugadzira zvirongwa zvekuchengetedza zvakagadzirirwa zvinokurudzira kupora kwechisikigo, kufamba, uye kugara kwenguva refu. Nekutarisa kuchinjika, kugona, uye simba, tinopa varwere simba kuti vabudirire, zvisinei nezera kana matambudziko ehutano. At El Paso's Chiropractic Rehabilitation Clinic & Yakabatanidzwa Mushonga Center , isu tinoshuva kutarisa pakurapa varwere mushure mekukuvara uye kusingaperi kurwadziwa syndromes. Isu tinotarisisa kuvandudza kugona kwako kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvakagadzirirwa mazera ese uye hurema. Isu tinoshandisa mu-munhu uye chaiyo yehutano kudzidzisa uye yakazara hurongwa hwekutarisira kuve nechokwadi chega chega kutarisirwa kwemurwere uye hutano hwakanaka.
Simbisa Mararamiro Ako Nhasi neChiropractic Care
VIDEO
References
Le Huec, JC, Saddiki, R., Franke, J., Rigal, J., & Aunoble, S. (2011). Kuenzana kwemuviri wemunhu uye mutsara wegiravhiti: izvo zvekutanga. European spine magazini: kuburitswa kwepamutemo kweEuropean Spine Society, European Spinal Deformity Society, uye Chikamu cheEuropean cheCervical Spine Research Society, 20 Suppl 5 (Suppl 5), 558-563. doi.org/10.1007/s00586-011-1939-7
NASA. Jet Propulsion Laboratory, California Institute of Technology. (2013). Chii chinonzi giravhiti? Zvakatorwa kubva gracefo.jpl.nasa.gov/news/5/what-is-gravity/
Physiopedia. (2025). Pakati pesimba rinokwevera zvinhu pasi. www.physio-pedia.com/Center_of_Gravity
Hasegawa, K., Amabile, C., Nesme, M., & Dubousset, J. (2022). Gravity centre estimation yekuongorora kumira kwemuviri wese muripo uchishandisa virtual barycentremetry yakavakirwa pabiplanar slot-scanning stereoradiography - kusimbiswa nekuyerwa kwenditi imwe chete yekumanikidza. BMC musculoskeletal kusagadzikana, 23 (1), 22. doi.org/10.1186/s12891-021-04948-5
Kim, DH, Park, JK, & Jeong, MK (2014). Kufuridzirwa kwemashure-inowanikwa pakati pesimba regiravhiti pane lumbar kuwedzera simba, kuenzanisa, uye lumbar lordosis mukusingaperi kunorwadza shure. Nyaya yeKudzoka uye Musculoskeletal Rehabilitation, 27 (2), 231-237. doi.org/10.3233/BMR-130442
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP Chiropractic Examination , Musoro
Ko postural assessments inogona kubatsira kuona matambudziko nemamirire akaita munhu kana kugara, izvo zvinogona kutungamira kune dzakasiyana siyana dzemusculoskeletal issues?
Postural Assessment
Mamiriro akafanira chiitwa umo mamhasuru anotsigira skeleton mukugadzikana, kugadzikana, uye kurongeka kwakanaka. Hutano humire huripo kana muviri uripo uye kana uchifamba. Nekudaro, zvinhu zvakawanda zvinogona kukanganisa uye kukanganisa chimiro. Izvi zvinosanganisira kupfeka uye kubvaruka zuva nezuva, kukuvara, kurwara, kana mamiriro. Kuongororwa kwechimiro inzira inotaridza nyaya dzemamiriro uye midzi yadzo, kazhinji vachishandisa nzira dzekuona uye palpation, uye inogona kubatsira kuona kurapwa kwakakodzera kana maekisesaizi. (Sayenzi Direct, 2007 )
Kuongorora Kwekuona
Kucherechedza kurongeka kwemuviri uye kuenzana kubva kumakona akasiyana (anterior, posterior, uye lateral maonero).
Palpation
Movement Analysis
Kuongorora mafambiro anoita munhu uye kana paine zvipimo kana muripo. (Physiopedia, 2025 )
Kukosha uye Zvakanakira
Kuzivikanwa Kwekutanga
Inobatsira kuona matambudziko anogona kuitika kare, asati anyanya kuoma.
Targeted Treatment
Inobvumira kugadzirwa kwezvirongwa zvekurapa zvemunhu kugadzirisa nyaya dzakanangana dzemashure.
Kukuvadza Kuzvidzivirira
Inogona kubatsira kudzivirira kukuvara nekugadzirisa zviri pasi pekusaenzana kwemashure.
Zvishandiso zvePostural Assessment
Zvimwe zvinoshandiswa zvinosanganisira:
Basic Assessment
Mira Wakatwasuka
Murwere anomira netsoka dzake paupamhi hwemapfudzi zvakaparadzana, maoko akasununguka pamativi avo, uye anotarisa mberi. (Sayenzi Direct, 2007 )
Alignment Observation
musoro : Musoro wakarongwa pamusoro pemapfudzi, mberi, kana kuti wakarereka?pamafudzi : Mapendekete akaenzana here, kana kuti akatenderedzwa mberi?shure : Kumashure kwakatwasuka here, kana kuti kune yakawandisa curvature (kyphosis kana lordosis)?Pelvis : Iyo pelvis yakamira here kana kuti yakarerekera kumberi kana kumashure?Knees : Mabvi akatwasuka here kana kuti akakotama zvishoma?Feet : Tsoka dzakadzika pasi here, kana kuti pane arch yakawandisa kana kuti pronation?
Palpate yeMuscle Imbalances
Funga nezveChiito cheMurwere neNhoroondo
Funga nezvezviitiko zvavo zvezuva nezuva, nharaunda yebasa, uye chero kukuvara kwakapfuura. (Du, SH et al., 2023 )
Wall Test
Murwere anomira akatarisana nemadziro makumbo akafaranuka-pamapfudzi uye zvitsitsinho zvinenge masendimita matanhatu kubva pabhobhobhobho.
Kana vane chimiro chakanaka, nzeve dzavo dzichava dzakamira dzakamira nemapendekete avo, uye musoro wavo hauzopfuuri upamhi hweminwe mitatu kubva pamadziro. (Physiopedia, 2025 )
Postural Nyaya Mienzaniso
Mafudzi Akatenderedzwa (Hyperkyphosis)
Kutenderedza kumberi kwekumusoro kumashure.
Pamberi Musoro Mamiriro
Musoro wakaiswa kure kumberi.
Lordosis
Kuwedzeredza mukati curve yezasi kumashure.
Flat Kudzoka
Yakaderedzwa natural curve yezasi kumashure.
Musungo Kusanzwisisika
Nyanzvi Dzinogona Kuita Chimiro Chekuongorora
Physiotherapists
Nyanzvi dzakadzidziswa kuongorora uye kurapa matambudziko emusculoskeletal.
Chiropractors
Nyanzvi dzinotarisa pa muzongoza uye nervous system.
Fitness Professionals
Varairidzi vega kana vamwe nyanzvi dzekugwinya vanogona kushandisa posture ongororo kubatsira vatengi kuvandudza chimiro chavo uye kufamba.
Ergonomist
Vashandi vane hunyanzvi mukugadzira nzvimbo dzekushandira uye nharaunda kukurudzira kumira kwakanaka uye kuderedza kunetsa.
Injury Medical Chiropractic & Functional Medicine Clinic
Taura nemupi wehutano kuti udzidze kuti ndezvipi zvingabatsira zvakanyanya. Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kugadzira hutano hwakakwana uye hutano mhinduro. Isu tinotarisa pane izvo zvinoshanda kwauri kuti ubvise marwadzo, kudzoreredza basa, uye kudzivirira kukuvara. Nezve marwadzo emusculoskeletal, nyanzvi dzakaita sechiropractors, acupuncturists, uye masaja therapists vanogona kubatsira kudzikisira marwadzo kuburikidza nekuchinja kwemusana kunobatsira muviri kuzvigadzirisa. Vanogonawo kushanda nevamwe vashandi vezvokurapa kuti vabatanidze chirongwa chekurapa kugadzirisa nyaya dzemusculoskeletal.
Multidisciplinary Evaluation uye Kurapa
VIDEO
References
ScienceDirect. (2007). Postural Assessment - Kuongorora. Evidence-Based Manual Medicine, 2007. www.sciencedirect.com/topics/medicine-and-dentistry/postural-assessment#recommended-publications
Singla, D., & Veqar, Z. (2014). Nzira dzekuongorora postural dzinoshandiswa kune vanhu vemitambo. Nyaya yekiriniki uye yekuongorora tsvakurudzo: JCDR, 8 (4), LE01-LE4. doi.org/10.7860/JCDR/2014/6836.4266
Du, SH, Zhang, YH, Yang, QH, Wang, YC, Fang, Y., & Wang, XQ (2023). Spinal posture assessment uye kurwadziwa kwakadzika shure. EFORT yakavhurika wongororo, 8(9), 708–718. doi.org/10.1530/EOR-23-0025
Physiopedia. (2025). Kuongorora Kwemitambo: Kuongorora Kwemashure. www.physio-pedia.com/Sports_Screening:_Postural_Assessment#:~:text=Postural%20assessment%20as%20part%20of,tone%20can%20cause%20postural%20faults .
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP Kufamba & Kuchinja , Musoro
Kune vanhu vari kubata nezvinetso zvekumira zvinokonzeresa mutsipa, musana, uye kurwadziwa kwepfudzi, pectoralis madiki akatambanudzwa akagadzirirwa kushanda nzvimbo idzi kuve chikamu chekurapa kwemuviri kana sekugara uchidzidzira kumba?
Pectoralis Diki Muscle Inotambanudza
The pectoralis minor imhasuru diki, yetriangular iri pakadzika kusvika pectoralis huru mumadziro echipfuva. Inobva kumucheto wechitatu kusvika kune yechishanu mbabvu dziri pedyo nekostochondral junction uye inobatanidza nekoracoid process ye scapula. Iyo pectoralis minor inobatsira nekumira, kufamba, uye kugadzikana kwemafudzi uye inobatsira kufema. Kusimba kwetsandanyama kunogona kukonzera marwadzo muchipfuva, pfudzi, uye mutsipa uye kurambidzwa kwekufamba. Kushungurudzika uye kukuvara kunogona kuitika panguva yezviitwa zvinosanganisira kufamba kwepamusoro kana kusunda zvine simba. Pectoralis minor stretches yakagadzirirwa kushanda mamhasuru aya anotenderera mbabvu uye akabatana nebendekete kubatsira kuvandudza chimiro uye kubvisa marwadzo uye kushaya simba kwechipfuva. Vanogona kubatsira kuderedza kusimba kwemhasuru uye mamwe mamiriro akaita se thoracic outlet syndrome. (Kaur U. et al., 2023 ) (Wagner ER et al., 2023 ) Taura nemutarisiri wehutano Usati watanga chero chirongwa chekurovedza muviri kana kutambanudza.
Corner Pectoralis Stretch
Kona pec yakatambanudzwa yakafanana nemadziro push-up, kunze kwekusimbisa kuri pakugara munzvimbo inorebesa tsandanyama dzechipfuva. Zvakakosha kufambisa muviri wese sechikwata kwete kukotama.
Mira wakatarisana nekona wakagadzikana, wakatwasuka.
Isa tsoka dzako kuti dzienzane, uye pfugama mabvi ako zvishoma.
Gara wakasununguka sezvinobvira panguva yekufambisa kuchengetedza majoini ako.
Ramba wakatarira mberi.
Isa maoko ako nemaoko pamusoro pemadziro apo madziro maviri anobatana pakona chaiyo.
Nemagokora ako akakotama kusvika madhigirii 90, enda kumberi mukona yemadziro kusvikira iwe uchinzwa wakasununguka kutambanudza mupectorals.
Chengeta chiuno chakatwasuka.
Bata nzvimbo yacho kusvika kumasekonzi makumi matatu.
Dzokera kunzvimbo yekutanga.
Kana uchida kutambanudza zvakadzika, fambisa nzvimbo yeruoko kumusoro kana pasi. (Yunivhesiti yeNorth Carolina Chikoro cheMishonga, 2020 )
Doorway Stretch
Kutambanudzwa kwegonhi kwakafanana nekona kutambanudza. Inoshanda pectoralis huru uye mhasuru diki uye inobatsira nekufamba. Kuita: (Maryland Pain & Wellness Center, 2025 )
Mira pamusuwo tsoka dzako dzakaiswa pamwechete.
Isa zvanza nemaoko kune rumwe rutivi rwemukova.
Magokora ako anofanira kunge akaenzana nemapendekete ako uye akakotama pakona ye90-degree.
Chengeta kumashure kwako.
Tora nhanho kumberi, wakazendamira pamusuwo.
Iwe unofanirwa kunzwa kutambanudza mumhasuru.
Dzokorora kutambanudza nerumwe rutsoka.
Kudzidzira muviri uye ergonomic shanduko kuchigaro chako kana kureba kwedhesiki kunogona kubatsira kuvandudza chimiro uye kudzoreredza kusimba kwemhasuru. (Kaur U. et al., 2023 )
T Stretch
Iyo T inotambanudza kumberi kwechipfuva uye inoitwa pasi, kazhinji ine furo roller yakaiswa zvakananga pasi pemusana. Kuita: (OrthoCarolina, ND )
Rara nemanhede nefoam roller yakanangana nemusana.
Ita shuwa kuti musoro wako uye tailbone zvinotsigirwa.
Vhura maoko ako zvakananga kunze senge T.
Bata chinzvimbo ichi uchitambanudza.
Y Stretch
Iyo Y kutambanudza kwakafanana neT kutambanudza; zvose zvinoderedza kusimba kwemhasuru yechipfuva uye kusagadzikana. Kuita: (OrthoCarolina, ND )
Shandisa iyo yakafanana furo roll position, wakarara nemanhede nemusoro uye tailbone yakatsigirwa uye yakabatana.
Tambanudza maoko pamusoro pemusoro wako, uchiaisa muchimiro cheY.
Bvumira mhasuru dzechipfuva dzinobatana nemaoko kuti dzisununguke.
Zvidzidzo zvakaongorora kuti kukurumidza sei kukurumidza kudzoreredza scapular kunogona kubatsira kutambanudza musana nemapfudzi. Mhedzisiro inoratidza kuti maekisesaizi anofanirwa kuitwa kwenguva yakareba pectoralis mudiki isati yarebeswa kuti ivandudze zviratidzo. (Dye J., Allyn M., naFrank C. 2024 ) Zvisinei, kumwe kutsvakurudza kunodiwa.
Mamiriro Ehutano
Pectoralis minor stretches inogona kunge iri chikamu chemunhu akasarudzika chirongwa chekuvandudza kufamba, kumira, uye / kana kufema uye kurara kunaka nemamiriro ehutano anosanganisira:
Kutambanudza uye kusimbisa maekisesaizi kunogona kubatsira kuvandudza kuchinjika kwavo uye kushanda. Kudzidzira muviri kunogona kuvandudza simba uye kushanda nekumira kana kurara pasi, zvichienderana nekutambanudza.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Iyo pectoralis minor muscles inowanzo furatirwa mukuongororwa kwekiriniki asi inogona kubatsira kurwadziwa kwe musculoskeletal uye kusagadzikana . Mutariri wehutano anogona kudzidzisa nezve kutambanudza, maitiro avanogona kubatsira, uye kuti akachengeteka here kukuvara kwemunhu uye / kana mamiriro. Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kuvaka hutano hwakakwana uye hutano mhinduro. Nezve marwadzo emusculoskeletal, nyanzvi dzakaita sechiropractors, acupuncturists, uye masaja therapists vanogona kubatsira kudzikisira marwadzo kuburikidza nekuchinja kwemusana kunobatsira muviri kuzvigadzirisa. Kiriniki inogonawo kushanda nevamwe vashandi vekurapa kuti vabatanidze chirongwa chekurapa kugadzirisa matambudziko emusculoskeletal.
Doorway Stretching Routine
VIDEO
References
Kaur, U., Shrestha, D., Hussain, MA, Dalal, P., Kalita, M., Sharma, V., & Sharma, S. (2023). Prompt Impact yeMuscle Energy Technique paPectoralis Muscle Tightness muComputer Users: A Quasi-Experimental Study. Journal of Lifestyle Medicine, 13 (2), 123-128. doi.org/10.15280/jlm.2023.13.2.123
Wagner, ER, Gottschalk, MB, Ahmed, AS, Graf, AR, & Karzon, AL (2023). Novel Diagnostic and Treatment Techniques yeNeurogenic Thoracic Outlet Syndrome. Matekinoroji ari muruoko & kuvhiyiwa kwepamusoro, 27(2), 100–114. doi.org/10.1097/BTH.0000000000000419
Yunivhesiti yeNorth Carolina Chikoro cheMishonga. (2020). Muviri Wepamusoro Kutambanudza. www.med.unc.edu/htcenter/wp-content/uploads/sites/711/2020/04/Upper-Body-Stretching.pdf
Maryland Pain & Wellness Center. (2025). Anotambanudza Kubatsira NeStrained Chest Muscles. Maryland Pain & Wellness Center Kudzoreredza Tariro, Kuvakazve Hupenyu. www.marylandpainandwellnesscenter.com/blog/stretches-to-help-with-strained-chest muscles#:~:text=With%20your%20knees%20bent%20and,assist%20in%20deepening%20the%20stretch.
OrthoCarolina. (ND). Kutambanudza Nhungamiro Yekurerutsa Tsindanyama Dzakasimba. www.orthocarolina.com/storage/wysiwyg/stretching_guide_1.pdf
Dye, J., Allyn, M., & Frank, C. (2024). Pane mhedzisiro yekukurumidza pa pectoralis minor urefu mushure mekuita prone scapular retraction exercise uchishandisa maitiro akajairwa uye kudzokorora muvatori vechikamu vasina kurwadziwa? Nyaya ye bodywork uye mafambiro ekurapa, 40, 1014-1019. doi.org/10.1016/j.jbmt.2024.07.026
Chankavee, N., Amatachaya, S., Hunsawong, T., Thaweewannakij, T., & Mato, L. (2023). Mhedzisiro yeakagadziridzwa refu tsvimbo yekurovedza muviri pa hyperkyphosis, kusaenzana kwemhasuru, uye kudzora kuenzanisa muvakweguru vanogara munharaunda vakadzi vane hyperkyphosis. Nyaya yekudzokera shure uye musculoskeletal rehabilitation, 36 (5), 1151-1162. doi.org/10.3233/BMR-220350
Liao, YX, Saiken, A., Chang, X., Guo, YF, Tan, Z., Deng, F., Meng, QL, Zhen, H., Li, YM, & Fang, BM (2025). Kushamwaridzana kwemafuta, pfupa, uye mhasuru indices ine chirwere chakaoma muvarwere vane obstructive sleep apnea-hypopnea syndrome. Kurara nekufema = Schlaf & Atmung, 29(1), 82. doi.org/10.1007/s11325-024-03241-8
Thongchote, K., Chinwaro, U., & Lapmanee, S. (2024). Migumisiro ye scapulothoracic exercises pachipfuva chekufamba, kupemha simba remhasuru, uye pulmonary basa muvarume veCOPD varwere vane mberi kwepfudzi posture: A randomized controlled trial. F1000Research, 11, 1284. doi.org/10.12688/f1000research.126832.2
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP Injury Care , Kukuvara Kwevanhu , Musoro
Vanhu vane tsoka dzakakwirira here kana kutora chikamu mumitambo inosanganisira kudzokorora kwechikwama chetsoka vari panjodzi yekuvandudza kukuvara kweperoneal tendon?
Peroneal Tendon Kukuvara
Iyo peroneal tendons inobatanidza misumbu yerutivi rwekunze rwegumbo rezasi kusvika kutsoka. Zvinogona kunge zvakakomba-zvichiitika kamwe kamwe-kana kuti zvisingaperi-kukura nekufamba kwenguva. Mhando dzakakosha dzekukuvadzwa kweperoneal tendon ndeye tendonitis, misodzi, uye subluxation.
Anatomy uye Basa
Iwo maviri makuru peroneal tsandanyama (peroneus longus uye peroneus brevis) dziri kunze kwegumbo rezasi, pedyo nemhasuru dzemhuru. Iyo peroneal tendons inomhanya parutivi rwekunze kwechidzitiro uye inonamatira kutsoka, ichibatanidza mamhasuru aya nepfupa. Vanobatsira kudzikamisa majoini emakumbo, kunongedza tsoka pasi (plantarflexion), uye kushandura tsoka kunze (eversion). Mukufamba kwemazuva ose, kufamba kwetsandanyama dzeperoneal kunodzikamiswa netsandanyama dzinopidigura tsoka kana kuti kuzunungusa tsoka nechomukati kubva pachiziso chetsoka. Marunda maviri anogara mumwe pamusoro pemumwe kuseri chaiko kwe<em>fibula (pfupa duku regumbo rezasi). Uhu hwepedyo hunogona kukonzera matambudziko neperoneal tendons, sezvavanokwesha pamwe chete kuseri kwechidzitiro.
Tendonitis
Dambudziko rinowanzoitika nderokuputika kana tendonitis. Marunda acho anowanzo kupiswa kuseri kwefibula bone pajoinhi yechitsiko. Ichi chikamu chefibula ndiyo bump iri kunze kwechidzitiro, uye peroneal tendons iri kuseri kweiyo bony mukurumbira. Tendonitis inogona kukonzerwa nekudzokorora kushandiswa zvakanyanya kana kukuvara kwakanyanya. Zviratidzo zvakajairika zvetendonitis zvinosanganisira:
Marwadzo kuseri kwegumbo
Kuzvimba pamusoro peperoneal tendons
Unyoro hwematendon
Marwadzo anowanzowedzera kana tsoka yakadhonzwa pasi uye mukati, ichitambanudza peroneal tendons.
X-ray yegumbo inotorwa.
MRI inogona kuratidza kuzvimba uye mvura yakatenderedza tendons. (Walt J. & Massey P. 2023 )
Kunyanya kurapwa kweperoneal tendonitis kunoitwa ne:
Ice application
Kushandisa ice kunzvimbo inogona kubatsira kuderedza kuzvimba uye kudzora marwadzo.
Zorora
Kuzorora kunokosha kubvumira tendon kupora.
Chishandiso chinotsigira (bhutsu yekufamba kana chitsiko chemakumbo) kana madondoro anogona kubatsira mumatambudziko akaomarara.
Mabhutsu nebhutsu zvinopa tsigiro, kuderedza kushushikana kwetendon, uye kubvumira kuzorora nekuzvimba kuderera.
Anti-inflammatory Medication
Motrin kana Aleve inopesana nekuzvimba uye inogona kuderedza kuzvimba kwakatenderedza tendon.
Therapy Therapy
Physical therapy inogona kubatsira kudzoreredza yakajairwa ankle joint mechanics, kubatsira nekuzvimba nekuzorodza kurwadziwa, uye kugadzirisa kusaenzana kwesimba.
Cortisone Majekiseni
Majekiseni eCortisone ane njodzi yakaderera kana akaiswa kunzvimbo yakapoteredza tendon uye kwete kakawanda kupfuura mwedzi mitatu yega yega.
Kutungamirirwa kweUltrasound kunogona kubatsira kuve nechokwadi kuti mushonga unopinzwa munzvimbo chaiyo. (Walt J. & Massey P. 2023 )
Tendon Misodzi
Misodzi inogona kuitika uye inowanzoitika mu peroneus brevis tendon. Misodzi inotendwa semhedzisiro yenyaya mbiri netendon. Imwe iropa. Misodzi yeperoneus brevis tendon inenge inogara ichiitika munzvimbo iyo ropa rinopa uye kudya kwetendon ndiyo yakashata.
Nyaya yechipiri ndeyepedyo pakati pematendon maviri, zvichiita kuti peroneus brevis tendon ibatanidzwe pakati peperoneus longus tendon uye pfupa. (Saxena A., & Bareither D. 2001 ) Misodzi yeperoneus brevis tendon inowanzobatwa nemishonga yakafanana ye tendonitis. Inenge hafu yemisodzi yakaonekwa nekufungidzira inowanikwa iine asymptomatic. Kune vanhu vasingawani zororo rinogara kubva kune zviratidzo, kuvhiyiwa kungave kuri madikanwa. Zvisarudzo zvekuvhiya zveperoneal tendon misodzi (Dombek MF et al., 2001 )
Tendon Debridement uye Kugadzirisa
Munguva yekukanganiswa kwetendon, iyo yakakanganisika tendon uye yakapoteredza inoputika tishu inobviswa.
Misodzi inogona kugadziriswa, uye tendon inogona kuve tubularized kudzorera chimiro chayo.
Tenodesis
Tenodesis inzira iyo nzvimbo yakakanganisika yetendon inosonera kune yakajairika tendon.
Muchiitiko ichi, chikamu chakakanganisika cheperoneal tendon chinobviswa, uye migumo yakasiiwa yakashongedzwa kune iri pedyo yasara peroneal tendon.
Tenodesis inowanzokurudzirwa kune misodzi inosanganisira zvinopfuura 50% yetendon. (Castilho RS et al., 2024 )
Zvichienderana nekuvhiyiwa, Kudzoreredza mushure mekuvhiyiwa kunogona kutora mavhiki akati wandei ekuremerwa kutakura uye immobilization. Kutevera immobilization, kurapwa kunogona kutanga. Kudzorera kunowanzova mavhiki matanhatu kusvika ku12, zvichienderana nekuvhiyiwa, asi kudzoka kuzere kumitambo nemabasa kunogona kutora mwedzi yakawanda. Njodzi dzekuvhiyiwa dzinosanganisira kutapukirwa, kuoma, kusanzwa kweganda pedyo nekuchekwa, kuzvimba kunoramba kuripo, uye kurwadziwa kunoramba kuripo.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kuvaka hutano hwakakwana uye hutano mhinduro. Isu tinotarisisa pane izvo zvinokushandira iwe kubvisa marwadzo, kudzoreredza basa, kudzivirira kukuvara, uye kubatsira kudzikisira nyaya kuburikidza nekugadzirisa kunobatsira muviri kuzvigadzirisa. Vanogonawo kushanda nevamwe vashandi vezvokurapa kuti vabatanidze chirongwa chekurapa kugadzirisa matambudziko emusculoskeletal.
Musiyano weKushandisa Tsika Tsoka Orthotics
VIDEO
References
Walt, J., & Massey, P. (2025). Peroneal Tendon Syndromes. MuStatPearls. www.ncbi.nlm.nih.gov/pubmed/31335074
Saxena, A., & Bareither, D. (2001). Magnetic resonance uye cadaveric zvakawanikwa zve "watershed band" yeAchilles tendon. Iyo Journal yekuvhiya tsoka uye ankle: kuburitswa kwepamutemo kweAmerican College of Foot uye Ankle Surgeons, 40 (3), 132-136. doi.org/10.1016/s1067-2516(01)80078-8
Dombek, MF, Orsini, R., Mendicino, RW, & Saltrick, K. (2001). Peroneus brevis tendon misodzi. Makiriniki mune podiatric mushonga uye kuvhiyiwa, 18 (3), 409-427.
Castilho, RS, Magalhães, JMB, Veríssimo, BPM, Perisano, C., Greco, T., & Zambelli, R. (2024). Minimally Invasive Peroneal Tenodesis Inobatsirwa nePeroneal Tendoscopy: Technique uye Preliminary Results. Medicina (Kaunas, Lithuania), 60(1), 104. doi.org/10.3390/medicina60010104
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP masaja , Musoro
Vanhu vanogara kwemaawa akawanda zuva nezuva vanogona kudzivirira tsandanyama dzemitsipa nemapendekete nekuvandudza chimiro chavo, kugara vachitwasanudza, uye nekumasa tsandanyama dzavo dzetrapezius?
Trapezius Self Massage
Tsandanyama yetrapezius imhasuru yakaita katatu kumusana wekumusoro inotangira pazasi pemutsipa, inotambanudzira kureba kwemapendekete ekumusoro, ichienda nepakati kumashure. Basa guru remhasuru iyi kudzikamisa nekufambisa scapula/shoulder blade. Iyo trapezius inobatsirawo kufambisa musoro, mutsipa, maoko, mapfudzi, uye torso, inogadzirisa musana, uye inoita basa rinokosha mukugadzirisa. Kushungurudzika kwepanyama uye kwepfungwa kunogona kusimbisa trapezius tsandanyama, zvichiita kuti pave nemarwadzo emutsipa nemapfudzi. Kudzidza kuita trapezius self-massage kunogona kuderedza kushushikana uye kupa zororo rekurwadziwa. (Domingo AR et al., 2017)
Anatomy
Iyo trapezius ine zvikamu zvitatu munzvimbo nhatu dzakasiyana dzeshure. Kuzasi kwedehenya, kuyambuka mapendekete, uye kudzika kusvika pakati kumashure. A trapezius self-massage inotarisa pamusoro pechikamu chepamusoro chemisungo. Ichi chikamu chiri pamusoro pemapfudzi. Kuti uwane iyo yepamusoro trapezius, yambuka ruoko rumwe pamberi pemuviri wako kuitira kuti ugone kuisa chanza pamusoro perimwe pfudzi.
Kune trapezius self-massage, unofanirwa kuziva kuti kune nzvimbo mbiri apo misungo yako yepamusoro inotanga uye apo musuru unobatana nepfupa. Pfungwa yekutanga iri pazasi pedehenya, pedyo nepakati peseri kwedehenya. Tanga ipapo neminwe yako uye tsvaga mhasuru ichidzika kuseri kwegotsi kusvika panokura mapendekete. Kana iwe ukarasika, Unogona kufamba zvigunwe zvako kumusoro kana pasi pasi mhasuru kune rumwe rutivi kuti udzorere mabviro ayo pazasi pedehenya, vertebra iri pazasi pemutsipa wako inonamira kunze. Iyi ndiyo C-7, imwe yenzvimbo dzepamusoro dzetrapezius. (Yunivhesiti yeWashington Dhipatimendi reRadiology, 2025 )
Massage Technique
Mafuta ekumasa isarudzo asi anogona kunyorovesa ganda panguva yekukwizwa. Iwe unogona kuita trapezius self-massage uchishandisa maoko ako.
Tanga paBase of The Neck
Sarudza pfudzi rimwe kushanda panguva.
Simudza ruoko kune rimwe divi remuviri wako.
Svitsa ruoko urwu pamuviri wako worupeta pamutsipa wako kuti zvigunwe zvizorore kumashure kwemutsipa wako.
Isa huwandu hwakanaka hwekumanikidza kune tsandanyama uchifambisa zvigunwe zvako mukufamba kwedenderedzwa.
Chiito chacho chakafanana nekukanya mukanyiwa.
Isa nzvimbo iyi pazasi pemutsipa wako kwemasekonzi makumi matatu kuti utange.
Kana chikamu chemhasuru yako ichirwadza, unogona kuchikwiza kwenguva refu.
Zvishoma Nezvishoma Shanda Kunoperera Pafudzi
Kana uchinge wapedza masekonzi makumi matatu uchikwiza tsandanyama pazasi pemutsipa, shanda nzira yako yekubuda kwakananga kumucheto kwefudzi rako.
Mukuwedzera kwepedyo, muzvigunwe zvako zvakayambuka trapezius tsandanyama, uchipedza masekonzi makumi matatu pane imwe neimwe.
Tevera mhasuru kusvika wasvika kumagumo efudzi.
Isa dzvinyiriro yakakwana, uye shandisa zvishoma nezvishoma, rhythmic kufamba kuitira kuti unzwe kurerukirwa.
Kana dzvinyiriro isiri kudzikinura kana kukuita kuti utunde, yakawandisa.
Dzokorora sezvinodiwa
Dzokorora divi rimwe nerimwe kaviri kusvika katatu usati wachinja kune rimwe pfudzi. Mushure mekuita massaging, unogona kuona imwe trapezius nzvimbo iri kunyanya kurwadza kana kunetseka. Zero munzvimbo idzi zvishoma. Yeuka kuzorora mukati me trapezius self-massage. Uyu ndiwo mukana wekudzidza pane kunetsana kuri mumutsipa wako nemapfudzi uye kuti ungaisa sei kumanikidza kuti uibvise. Ruzivo urwu runogonawo kukubatsira kurangarira zuva rako rose, kungave kugara, kuita mabasa epamba, kana mamwe mabasa emuviri. Kana iwe ukaona kukwesha kana slouching, masaza trapezius uye zviyeuchidze kuti uchengetedze mafudzi ako akasununguka.
Benefits
Kushushikana uye kusimba mumutsara wetrapezius zvakajairika, kunyanya pakati pevanhu vanoshanda muhofisi, vanoita basa remaoko, kana kubata nekunetseka kwakawanda. (Marker RJ Campeau S., & Maluf KS 2017 ) Matambudziko eTrapezius anowanzo kuvadza zvakanyanya izvo zvinowanzoitika kana tsandanyama yakasimba. (Salavati M. et al., 2017 ) Kukuvara kunogona kukonzera kumira kusina kunaka kuti udzivise marwadzo. Ichi chimiro chisina kunaka chichaisa kunyanya kunetseka pamisungo, zvichiita kuti kutenderera kwemaitiro asina kunaka uye kurwadziwa kusingaperi. A trapezius self-massage inogona kubatsira nenzira dzakawanda, kusanganisira:
Kufambiswa kweropa kwakavandudzwa
Kurara kurinani
Kuvandudzwa kwemazuva
Kuvandudzwa kwemhando yekufamba
Kuzvimba kwakaderera
Kukurumidza kupora mushure mekurovedza muviri
Kuderedza ngozi yekukuvara
Kuona Mupi Wehutano
Kufanana nedzimwe tsandanyama dziri mumuviri, trapezius inogona kukuvara uye inoda kurapwa kwakakosha kuti iwanezve. Dzimwe nguva, mutsipa kana kurwadziwa kwepfudzi zvingasabva kune trapezius muscle. Funga kuona mupi wehutano kana uine marwadzo mumutsipa wako kana pafudzi zvisingaite nani mukati mevhiki kana maviri, kunyanya kana isiri kupindura kumba-kurapwa. Pasinei nokuti wanga uchinzwa kurwadziwa kana kuoma kwenguva yakareba sei, taura nemupi wehutano kana zvichikutadzisa kuwana hope dzakakwana kana kuvhiringidza mabasa ezuva nezuva. Zvikonzero zvekuona mupi wehutano nekukurumidza kumarwadzo emutsipa kana pamafudzi anosanganisira: (Gomo reSinai, 2025 )
Pane kamwe kamwe kudzvinyirirwa kana kurwadziwa mufudzi rekuruboshwe, izvo dzimwe nguva zvinogona kuratidza chirwere chemoyo.
Kudonha kana tsaona yakakonzera kurwadziwa, kuzvimba, kana matambudziko ekufambisa mutsipa kana ruoko.
Kana paine kurwadziwa kwepfudzi, fivha, kuzvimba, kana kutsvuka.
Ganda riri pabendekete rinoita serakatsvuka.
Zvakakosha kutora nguva yekuzorora kuti utambanudze uye kufambisa tsandanyama dzako. Iwe unogona kusunungura kushushikana mu trapezius nekuita mapendekete shrugs zuva rose uye kutambanudza nguva dzose. Apo iyo trapezius unonzwa kusimba kana kuvava, zvipe wega masaja.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kuvaka hutano hwakakwana uye hutano mhinduro. Isu tinotarisisa pane izvo zvinokushandira iwe kubvisa marwadzo, kudzoreredza basa, kudzivirira kukuvara, uye kubatsira kudzikisira nyaya kuburikidza nekugadzirisa kunobatsira muviri kuzvigadzirisa. Vanogonawo kushanda nevamwe vashandi vezvokurapa kuti vabatanidze chirongwa chekurapa kugadzirisa matambudziko emusculoskeletal.
Whiplash Chiropractic Massage Therapy
VIDEO
References
Domingo, AR, Diek, M., Goble, KM, Maluf, KS, Goble, DJ, & Baweja, HS (2017). Nguva pfupi-nguva yekurapa massage inoderedza postural upper trapezius muscle basa. Neuroreport, 28(2), 108-110. doi.org/10.1097/WNR.0000000000000718
Yunivhesiti yeWashington Dhipatimendi reRadiology. (2025). Trapezius. rad.washington.edu/muscle-atlas/trapezius/
Marker, RJ, Campeau, S., & Maluf, KS (2017). Psychosocial stress inoshandura simba reticulospinal input kune munhu wepamusoro trapezius. Nyaya yeNeurophysiology, 117 (1), 457-466. doi.org/10.1152/jn.00448.2016
Salavati, M., Akhbari, B., Ebrahimi Takamjani, I., Ezzati, K., & Haghthakhah, H. (2017). Kuvimbika kweUpper Trapezius Muscle uye Fascia Thickness uye Strain Ratio Measures ne Ultrasonography uye Sonoelastography muVatori veMyofascial Pain Syndrome. Nyaya yeChiropractic Medicine, 16 (4), 316-323. doi.org/10.1016/j.jcm.2017.06.003
Gomo reSinai. (2025). Kurwadza kwemapfudzi. www.mountsinai.org/health-library/symptoms/shoulder-pain
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP Musoro , Pamuviri Utano
Kuziva kutambanudza musana wako kunobatsira kuderedza marwadzo nekuvandudza mararamiro ako here?
Tambanudza Musana Wako
Nokufamba kwenguva, kushushikana kwemhasuru kunogona kukonzera kurwadziwa kwakanyanya kumashure uye kuwedzera njodzi yekukuvara kwemusana. Kupinda mune yenguva dzose yekutambanudza kumashure maitiro kunogona kubatsira kudzivirira kumashure uye musana nenyaya. Aya maekisesaizi anogona kuitwa kana musana wako uchirwadza kudzikamisa musana kana kudzivirira matambudziko mune ramangwana. Nekudaro, usati watanga kurovedza muviri kana kutambanudza regimen, taura nemutarisiri wako wehutano nezve chero mibvunzo uye chii chakachengeteka kwauri. Zvinhu zvishoma zvekufunga nezvazvo ndezvi:
Paunenge uchitambanudza, usaedza kusundira kupfuura muganhu wako wemarwadzo.
Teerera kune muviri wako, izvo zvinotungamirira kune yakadzikama tsinga system.
Chengetedza zvakanyanya paunenge uchitambanudzira panguva yekuzvitakura, sezvo mahomoni anotsigira nhumbu yako anogona kukonzera kuwandisa kana kukuvara.
Dziisa
Kutambanudza mhasuru dzinotonhora kunogona kukonzera kukuvara. Gara uchidziya kutanga.
Ita pakati pemaminitsi mashanu negumi ekuita zvinyoro, sekufamba.
Isa kupisa kwemaminetsi gumi nemashanu kusvika makumi maviri usati watambanudza.
Mabvi-ku-Chest Back Stretch
Kuita:
Rara nemanhede tsoka dzako dzakati twarara pasi.
Hunza makumbo ako kuchipfuva chako Mabvi ako akakotama.
Isa maoko ako kuseri kwezvidya zvako kana pazvidya, wokwevera makumbo pasi kuchipfuva chako.
Dhonza kusvikira pane kutambanudza zvinyoro.
Tora 15 seconds.
Dzokera kunzvimbo yekutanga.
Ita huwandu hwegumi reps.
Supine Twist Back Stretch
Kuita:
Rara nemabvi ako akakotama uye tsoka dzakati twarara pasi.
Chengetedza musana wako pasi, shandura chiuno chako kuruboshwe, uye kuderedza makumbo ako kusvikira iwe uchinzwa kutambanudza.
Tora 15 seconds.
Dzokera kunzvimbo yekutanga.
Zvadaro, tenderedza chiuno kurudyi uye udzikise makumbo ako pasi kusvikira wanzwa kutambanudza zvinyoro.
Tora 15 seconds.
Dzokera kunzvimbo yekutanga.
Dzokorora kwepfumbamwe reps.
Prone Bridging Back Stretch
Kuita:
Rara nedumbu.
Zvisimudze pamagokora ako.
Wedzera musana wako.
Tanga kutwasanudza magokora ako, uchiwedzera kutambanudza musana.
Ramba uchitwasanudza magokora kusvika kutambanudza kwave kunzwa.
Tora 15 seconds.
Dzokera kunzvimbo yekutanga.
Dzokorora kwepfumbamwe reps.
Supine Butt Lift Back Stretch
Kuita:
Rara nemabvi ako akakotama uye tsoka dzakati twarara pasi.
Sunda pasi netsoka paunenge uchisimudza zvishoma nezvishoma kubva pasi.
Tora 10 seconds.
Dzokera kunzvimbo yekutanga.
Dzokorora kwepfumbamwe reps.
Akagara Mberi Curl Back Stretch
Kuita:
Gara pachigaro tsoka dzako dzakati sandara pasi.
Kotamira mberi kusvikira chipfuva chako chiri pazvidya zvako, uye iwe unogona kubata pasi nemaoko ako.
Tora 10 seconds.
Dzokera kunzvimbo yekutanga.
Dzokorora kwepfumbamwe reps.
Kurutivi Rwakatambanudzwa
Kuita:
Simuka wakatwasuka maoko ako ari pamativi ako uye tsoka nehupamhi hwemafudzi zvakaparadzana.
Bendekera nedivi kuruboshwe uku uchitsveta ruoko rwako rweruboshwe pasi pechidya chako uye uchisvika ruoko rwako rwerudyi pamusoro wako.
Tora 10 seconds.
Dzokera kunzvimbo yekutanga.
Ikozvino, kotama kurudyi uchitsveta ruoko rwako rwerudyi pasi pechidya chako uye uchisvika ruoko rwako rweruboshwe pamusoro wako.
Tora 10 seconds.
Dzokorora kwepfumbamwe reps.
Kumwe Kurapa Kusunungura Kumashure Kwakasimba
Vazhinji vatapi vehutano vanokurudzira mamwe marapirwo ekurwadziwa kwemusana vasati vashandisa mushonga. Mishonga inokurudzirwa inogona kubatsira kusunungura musana inosanganisira: (Sudhakaran P. 2021 )
Acupuncture
Tsono dzeAcupuncture dzinoiswa munzvimbo dzekuburitsa kuti dzisunungure ropa rakamira uye kutenderera kwesimba.
Vane analgesic, marwadzo-relieving effect. (Foley C., & Litscher G. 2024 )
Massage Therapy
Kukwiza masaja kwakasiyana-siyana kunosanganisira kukanya nyama yakapfava kumusana nemaoko, zvigunwe, magokora, kana zviridzwa/zvishandiso/zvishandiso zvekubvisa kushushikana kana kurwadziwa.
Kugadziriswa kwepamuviri
Dzidzira ne chiropractors , kurapwa uku kunosanganisira kushandisa maoko kana midziyo / zvishandiso / zvigadziro zvekugadzirisa majoini mumuzongoza kuti abvise marwadzo.
Tai Chi
Kubva pane zvehondo, kufamba zvishoma nezvishoma, uye kufema kwakadzika kunobatsira kushanda mapoka emhasuru mukuyerera, kutsigira simba rekudzokera shure uye hutano hwese.
Yoga
Yoga inosanganisa maitiro emuviri, kufema, uye kufungisisa kubatsira kuvaka simba, kudzoreredza, uye kuzorodza muviri.
Anti-inflammatory Diet
Chikafu chinopesana nekuputika chinogona kubatsirawo mhasuru dzakasimba. (Dhipatimendi reDziviriro reUS, 2012 )
Kubatanidza zvikafu zvakaita seizvo zviri pakudya kweMediterranean, izvo zvinosimbisa hove, miriwo, uye mafuta emuorivhi, zvinogona kubatsira kuderedza kuzvimba kusingaperi uye kubatsira nekurwadziwa kwemusana.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Injury Medical Chiropractic uye Functional Medicine Clinic inoshandira iwe kubvisa marwadzo, kudzoreredza basa, kudzivirira kukuvara, uye kubatsira kudzikisira nyaya kuburikidza nekugadzirisa kunobatsira muviri kuti uzvigadzirise. Isu tinovaka hutano hwakakwana uye hutano mhinduro nevarapi vehutano hwekutanga uye nyanzvi dzekubatanidza chirongwa chekurapa kugadzirisa matambudziko emusculoskeletal.
Kutambanudza Benefits
VIDEO
References
Sudhakaran P. (2021). Acupuncture yeLow-Back Pain. Medical acupuncture, 33(3), 219–225. doi.org/10.1089/acu.2020.1499
Foley, C., & Litscher, G. (2024). Chipingamupinyi Chikuru kune Kubatanidzwa kweAcupuncture: Zvinoreva Qi kubva kuVakare kuenda kuEinstein. Medical acupuncture, 36 (1), 5–11. doi.org/10.1089/acu.2023.0054
US Department of Defense. (2012). Complementary Alternative Medicine yeLow Back Pain. Zvakatorwa kubva media.defense.gov/2019/Oct/22/2002198454/-1/-1/0/CAM%20FOR%20LOW%20BACK%20PAIN.PDF
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP Chiropractic Examination , Musoro
Kunzwisisa ndege dzekufamba kungabatsira vanhu kugadzirisa kurovedza muviri kuti vawedzere kusimba kwekuita kwemuviri nemitambo uye kuderedza njodzi yekukuvara?
Planes of Motion
Ndege dzemuviri dzekufamba indege dzesagittal, dzemberi, uye dzakachinjika, dzinoipatsanura kuita kuruboshwe nekurudyi, kumberi nekumashure, uye kumusoro nepasi. Muviri unofamba mumativi akasiyana panguva yebasa rezuva nezuva, mabasa epamba, uye kuita zvemuviri / maekisesaizi. Mafambiro ari mundege imwe neimwe anoenderana nekuenda mberi/kumashure, kudivi-ku-kudivi, uye kutenderera. Funga nezvendege yega yega semutsara wekufungidzira kana girazi regirazi rinokamura muviri kuita zvikamu zvinopikisa kana wakamira munzvimbo yeanatomical. (National Academy of Sports Medicine, 2024 )
Sagittal ndege -Inokamura muviri mumativi ekurudyi nekuruboshwe.Ndege yepamberi - Inokamura muviri kumberi nekumashure.Transverse ndege - Inokamura muviri kuita zvikamu zvepamusoro nepasi.
Kuti uone ndege yekufamba kweimwe kufamba, funga kuti kufamba kwaizobatana sei nemitsetse yekufungidzira kana mahwendefa. Kana kufamba kunofambirana nemutsara wekufungidzira, kufamba kuri kuitika mundege iyoyo yekufamba. Semuenzaniso, kana uchikwira kumusoro, kufamba kumberi uye kumusoro pahudyu, ibvi, uye chitsitsinho kunoitika kunyanya mundege yesagittal nekuti kufamba ikoko kunofambirana nemutsara wekufungidzira unokamura muviri mumativi ekurudyi nekuruboshwe. Kufamba kwendege yemberi kunoitika paunenge uchifamba uchikwira masitepisi wosvika paruoko. Mafambiro ari mundege yemberi nekuti ruoko rweparutivi runosvika runomhanya rwakafanana nemutsetse, ruchitsemura muviri muzvikamu zvemberi neshure. Kana ukacheuka kuti utarise kumashure, kutenderera kunoitika mundege inochinjika nekuti mutumbi wako wepamusoro unomhanya wakafanana nemutsetse, uchitsemura muviri muchikamu chepamusoro nechepazasi. Mafambiro ega ega pane chero akabatana mumuviri anogona kuitika mundege imwe kana ndege dzakawanda. Kufamba kwakaoma kunowanzoitika mundege dzinoverengeka dzekufamba panguva imwe chete.
Sagittal Plane
Movement mu sagittal ndege kazhinji zvinoitika pamberi kana kumashure. Iyi ndiyo ndege inonyanyozivikanwa yekufamba nekuti miitiro mizhinji yemazuva ese inoitika mukati mekusvika kweruoko pamberi. Kufamba, kutumira mameseji, kana komputa basa rinosanganisira kufamba zvakanyanya mundege yesagittal. Mazhinji ekudya mechanics anoitika mune sagittal ndege. Mafambiro anosanganisira:
Kufungidzirwa - Mafambiro ekukotama anodzikisa kona pajoinhi.Extension -Kufamba kunowedzera kunowedzera kona pajoint.Hyperextension - Kuwedzera kona pajoint kupfuura kwayakarerekera.Dorsiflexion – Kupeta pachiziso kuitira kuti pamusoro petsoka ifambe ichienda kushin.Plantarflexion – Kusaidzira tsoka pasi uye kure nemuviri.
Mazhinji maekisesaizi ekurovedza simba mundege yesagittal anosanganisira biceps curls, kumberi kana kudzosera kumashure mapapu, squats, kusvetuka-svetuka, kumhanya, imbwa yekudzika, uye yoga chair inomira.
Frontal Plane
Ndege yepamberi inopatsanura muviri kuita zvikamu zvemberi / zvemberi uye kumashure / kumashure. Kufamba kwendege kumberi kune lateral kana kudivi-kudivi uye kunosanganisira:
Kudzvanywa – Kufambisa muviri kana nhengo nedivi uye kure nepakati pemuviri.Adduction – Kufambisa muviri kana nhengo yakananga pakati pemuviri.Elevation - Kufambisa mapendekete kumusoro.kusuruvara - Kufambisa mapendekete pasi.Eversion – Kutenderedza tsoka yakananga mukati/pakati pepakati.Inversion – Kutenderedza tsoka kudivi rekunze/padivi.
Mafambiro endege emberi haana kunyanya kufanana nekufamba kwesagittal. Semuyenzaniso, vanhu vanofamba kumberi kupfuura divi kuenda kudivi kana kusvika kune chimwe chinhu kumberi kwete kudivi rakananga. Kufamba kwendege kumberi mukugwinya kunosanganisira mapapu eparutivi, kusimudzwa kwepfudzi, uye kukwidibira kwedivi, uye mukumisikidzwa kweyoga, mabhenderi edivi akamira uye katatu.
Transverse Plane
Iyo ndege inotenderera inokamura muviri kuita zvikamu zvepamusoro / zvepamusoro uye pasi / pasi. Kutenderera kwendege kunowanzo sanganisira kutenderera. Kufamba mundege iyi hakuna kunyanya kuwanda. Kukuvara kwekurovedza muviri kunowanzoitika panguva yekutenderera / kutenderera kwekufamba. (National Academy of Sports Medicine, 2024 ) Mafambiro anosanganisira:
Kuchinja -Kufambisa torso kana nhengo yakatenderedza axis yayo yakatwasuka.Pronation -Kutenderedza ruwoko kana tsoka kuenda padivi remuchindwe kana tsoka-yakadzika pasi.Supination -Kutenderedza ruwoko kana tsoka kuenda padivi remuchindwe kana tsoka-parutivi-kumusoro.Horizontal Abduction – Kufambisa ruoko rwepamusoro kure nepakati pemuviri kana rwakasimudzwa kusvika pa90 degrees.Horizontal Adduction – Kufambisa ruoko rwepamusoro kuenda nechepakati pemuviri kana rasimudzwa kusvika pa90 degrees.
Zviitiko zvemazuva ese mundege yemberi zvinosanganisira kutenderedza musoro kutarisa kumashure kana kutenderedza bhero regonhi. Kuekisesaiza mundege inochinjika kunosanganisira kurova bhora regorofu, kutenderedza baseball bat, kana kuita twist yakagara.
Kudzidzira Mukati memapurani eMotion Benefits
Kudzidzira mundege dzese nhatu kunogona kubatsira nekufamba munzira dzinoverengeka, zvichipa kurerukirwa kukuru muhupenyu nemitambo.
Inogadzirira Muviri Wemabasa Ezuva Nezuva
Mapurogiramu mazhinji echinyakare ekudzidzisa simba anotarisa pakudzidzisa tsandanyama imwe panguva, kazhinji mune imwe ndege yekufamba. Semuyenzaniso, vanosimudza uremu vanogona kuita bicep curls kunyanya kushanda mabiceps mundege yesagittal, chipfuva chinobhururuka kurovedza muviri kunyanya kushanda tsandanyama dzepectoral mundege inochinjika, kana kusimudza kwemashure kuti ishande mapendekete mundege yekumberi. Nekudaro, maekisesaizi emukomboni achangobva kuve akajairika. Compound mafambiro anobvumira vanhu kudzidzisa akati wandei mhasuru mapoka panguva imwe chete uye mundege dzakasiyana dzekufamba.
Nenzira iyi, zviitwa zvekudzidzisa zvinotevedzera zviitwa zvemazuva ese. Semuyenzaniso, vanhu vanowanzo simudza mabhegi akawanda anorema egirosari votendeuka kuti vavhure mota kana trunk, zvichisanganisira zvese zviri zviviri sagittal uye transverse kufamba. Kugadzirira muviri kuita zviitwa zvakaomarara zvine maekisesaizi akakomba kunobvumira vanhu kuti vazviite zviri nyore muswere wese.
Inogadzirira Muviri weMitambo uye Zvekuita Zvemuviri
Mafambiro akaomesesa akawanda-anoronga anobatsira kugadzirira kuita kwakachengeteka uye kunoshanda kwemuviri uye kuita kwemitambo (National Academy of Sports Medicine, 2024 ) Vatsvakurudzi uye nyanzvi vanonzwisisa kuti zvinhu zvakawanda zvemuviri uye zvemitambo zvinoda kuti muviri ufambe nenzira dzakasiyana, kazhinji nokukurumidza uye pasi pekunetseka kwakanyanya. Ongororo dzinoverengeka dzakawana kuti kukuvara kweanterior cruciate ligament/ACL kunowanzo kuitika panguva yezvirongwa zvakawanda pane kungofamba-famba. (Quatman CE, Quatman-Yates CC, & Hewett TE 2010 ) Kudzidzisa muviri kuti uite mafambiro akawanda-anoronga zvakachengeteka uye zvinobudirira kuburikidza nekurovedza muviri kunogona kubatsira kuderedza njodzi yekukuvara panguva yemabasa ezuva nezuva kana kushungurudza makwikwi emitambo.
Inokurudzira Kusiyana Kwekusimbisa Muviri Wakazara
Vanhu vanowanzo kuwira mune mamwe mafambiro ekufamba, akadai sekudzokorora kuita zvakafanana kugwinya basa kana maekisesaizi. Izvi zvinogona kuita kuti vave nendege yavanofarira yekufamba. Imwe nzira yekusiya nzira imwechete ndeyekusanganisira mafambiro kubva kune ese ndege dzekufamba. Semuenzaniso, akawanda abdominal Workout machines anobatsira kudzidzisa mundege dzakawanda dzekufamba, zvichinetsa muviri wako kufamba nenzira dzakasiyana. Dumbbells, kettlebells, TRX straps, uye mabhendi anobvumira vanhu kuti vafambe majoini vakasununguka mundege dzakasiyana-siyana dzekufamba uye kushanda mhasuru dzinoverengeka.
Vanomhanya vanodzidzisa zvakanyanya mundege yesagittal, kunyangwe vakayambuka-chitima nekushambira, kuchovha bhasikoro, kana kushandisa cardio michina. Nechikonzero ichi, varairidzi nevarairidzi vanowanzokurudzira kuita imwe nzira yeyoga kana uremu kudzidzisa izvo zvinovatendera kutamisa majoini avo nenzira dzakasiyana, kusanganisira lateral mafambiro kana kutenderera. Kunyangwe kuchinjika kudzidziswa kunofanirwa kubatanidza ese matatu ndege dzekufamba. Semuenzaniso, vanofamba vanogona kusarudza kuita mhuru iri nyore kana hamstring kutambanudza pamagumo ekushanda kwavo asi vanogonawo kubatsirwa kubva pakugara kwemusana kutenderera kana kutambanudza chiuno.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Kunzwisisa pfungwa uye kukosha kwekudzidziswa mundege nhatu dzekufamba kunogona kubatsira kuvandudza mitambo nekuita kwemuviri uye kudzivirira kukuvara kwemusculoskeletal. Chiropractic kuchengetedza ine chinangwa chekubatsira vanhu kusimudzira kufamba nekurwadziwa kushoma nekuda kwemamiriro, mushure mekukuvara, kana kuvhiyiwa. Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kuvaka hutano hwakakwana uye hutano mhinduro. Isu tinotarisisa pane izvo zvinokushandira iwe kubvisa marwadzo, kudzoreredza basa, kudzivirira kukuvara, uye kubatsira kudzikisira nyaya kuburikidza nekugadzirisa kunobatsira muviri kuzvigadzirisa. Vanogonawo kushanda nevamwe vashandi vezvokurapa kuti vabatanidze chirongwa chekurapa kugadzirisa matambudziko emusculoskeletal.
Musiyano weKushandisa Tsika Tsoka Orthotics
VIDEO
References
National Academy of Sports Medicine. (2024). Sagittal, Frontal uye Transverse Body Planes: Exercises & Movements. NASM. blog.nasm.org/exercise-programming/sagittal-frontal-traverse-planes-explained-with-exercises?utm_source=blog&utm_medium=referral&utm_campaign=organic&utm_content=ReasonsToBecomeCES
Quatman, CE, Quatman-Yates, CC, & Hewett, TE (2010). A 'ndege' tsananguro yeanterior cruciate ligament kukuvara kwemaitiro: a systematic review. Mishonga yemitambo (Auckland, NZ), 40 (9), 729-746. doi.org/10.2165/11534950-000000000-00000
