Iyo latissimus dorsi kana lats ndiwo mamhasuru makuru akafuratira padivi rega rega achivhara upamhi hwe Pakati uye kuzasi kumashure. Vanobatanidza pfupa repamusoro peruoko kumusana uye muhudyu. Kana marwadzo aripo mumamhasuru aya, anowanzo kukonzerwa ne:
- Kudzokorora kuita basa kana kuita basa/basa rinoda kugara
- Bending
- Kudhiraivha
- Kusundidzira
- Kusvikira
- Kutsigira
- Kneeling
- Mhedzisiro yemaitiro asina kunaka mumitambo kana mabasa akafanana emuviri.
Chiropractic kurapwa, pamwe chete nekurovedza muviri, kunogona kubatsira kudzivirira uye kubvisa marwadzo aya.
Mukati
Zviratidzo zvekurwadziwa kwe lat
Chinangwa ndechekuongorora kana marwadzo ari mu latissimus dorsi kana mamwe mamhasuru mumapfudzi kana kumashure. Kana iyo latissimus dorsi yakakuvara, munhu anogona kunzwa kurwadziwa munzvimbo dzinoverengeka, idzi dzinosanganisira:
- Kuzasi, kwepakati, nekumusoro musana
- Kuseri kwemapendekete
- Nheyo yebendekete
- Maoko ezasi
- Mukati memaoko, achidzika kusvika kuminwe
Mune zvimwe zviitiko, marwadzo achauya pasina kunyeverwa uye anogona kunzwika mumasuru akapoteredza. Mhando iyi yemarwadzo inowanzowedzera kuipa kana munhu:
- Vanotambanudza maoko avo mberi uye kunze pamberi
- Vanosimudza maoko avo pamusoro pemusoro wavo
- Kukanda kana kukanda chinhu
Kukuvadza kana kukuvara kune latissimus dorsi
Kukuvadzwa kwetishu kana kukuvara kunogona kuita kuti zvimwe zviratidzo zviratidze. Izvi zvinosanganisira:
- Kurira mumaoko ezasi
- Kufema kunokonzera kurwadza uye/kana kurwadziwa
- Tendonitis pakati uye/kana pasi musana
Kana iyo bviro yemarwadzo ekumusana isingagoni kuzivikanwa, kana kana ichiperekedzwa ne:
- chimhepo
- Zvinetso zvinopisa
- Zvinorwadza mumimba
- Bvunza chiremba sezvo izvi zvingava zviratidzo zvechirwere chakakomba.
Zvishandiso uye Zvikonzero
Iyo lat tsandanyama inoshandiswa mumabasa ezuva nezuva. Izvi zvinosanganisira:
- Kunhonga zvinhu zvakaita kunge masaga egirosari
- Kuvhura magonhi anorema
- Kuwedzera chipfuva chekufema
- Kusundidzira pazvigaro zvechigaro kuti usimuke
- Kushandisa handrails kukwira masitepisi
Kwemitambo kana kushanda kunze, iwo lats anoshandiswa mu:
- Weightlifting maekisesaizi uchishandisa muviri wepamusoro
- Bench-presses
- Rowing
- Swimming
- Kukanda
Zvinowanzokonzera kurwadziwa zvinosanganisira:
- Kushandisa mhasuru
- Kushandisa maitiro asina kunaka
- Kuita maekisesaizi pasina kudziya
Ngozi yekukuvara
Vanhu vari panjodzi yekukuvadzwa uku vanosanganisira avo:
- Vanoramba vachikwira kumusoro
- Gara uchitema huni
- Ita foshoro nguva dzose
- Fambisa fenicha kana zvimwe zvinhu zvinorema
- Gara uchidzidzira kusamira zvakanaka
Kubvarura latissimus dorsi zvinogoneka, kunyanya kune vatambi. Vamwe vatambi vane njodzi yakawedzera vanosanganisira:
- Gorufu
- Baseball pitchers
- Gymnasts
- Vanoshambira
- Vatambi vetenisi
Maekisesaizi anogona kubatsira kuunza zororo
Mamwe maekisesaizi anogona kuderedza aches, marwadzo, uye kusimbisa lat tsandanyama kudzivirira uye / kana kuwedzera kukuvara. Zvinokurudzirwa kubvunza chiremba, chiropractor yemitambo, kana mudzidzisi wega usati watanga chirongwa chekurapa chekurovedza muviri. Izvi ndezvekuona kuti maekisesaizi akakodzera kumunhu uye mamiriro avo uye kuti vanoshandisa fomu chairo. Heano maekisesaizi maviri anogona kubatsira kuderedza marwadzo. Chiremba, chiropractor, kana mudzidzisi anozokurudzira nguva iyo munhu anofanira kuita maekisesaizi.
Shure uta
ichi pozi inozivikanwa seye superman pose. Kuita:
- Rara wakatarisa pasi
- Wedzera makumbo kuti atwasanuke
- Tambanudza maoko kure nemuviri, kuitira kuti ave pamberi pemusoro
- Shandisa musana kusimudza mapendekete
- Wedzera maoko nemakumbo kumusoro
- Bata chinzvimbo che10 masekondi
Pelvic kusimudza/simudza
Kuita izvi kusimbisa muviri:
- Rara wakafuratira nemawoko ari kumativi
- Benda mabvi sekuda kugara-up nezvitsitsinho zviri pedyo nemagaro
- Kuchengeta maoko nemakumbo panzvimbo
- Simudza chiuno kumusoro
- Zvishoma nezvishoma dzika kudzokera pasi
dziviriro
Vanhu vanogona kudzivirira kurwadziwa kwe lat nekugadzirisa mararamiro. Izvi zvinosanganisira:
- Kushandisa nzira yakakodzera uye chimiro panguva yebasa, mitambo, uye kurovedza muviri
- Kugara uchiziva kuti usanyanyoshandisa mamhasuru
- Kuramba uine hydrated
- Kudziya uye kutonhora pasi zvakanaka pamberi uye mushure mekurovedza muviri, mitambo, mabasa emuviri
- Kugara uchitambanudza
- Kushandisa ice uye kupisa pamberi uye shure kwebasa, mitambo, uye mitambo yemuviri
- Chiropractic care
- Physical therapy massage
Mutumbi Muumbi
Zvokudya Zvinovaka muviri uye Kudzorera Kunobatsira
Matanho maviri akakosha ekuwana hutano hwakakwana anosanganisira:
udyo
Kuve neprotein yakakodzera yekudya kwakakosha kune kuchinjika kwetsandanyama kana kuti machinjiro anoita tsandanyama kushushikana panguva yekurovedza muviri uye / kana kurovedza simba. Izvi zvakakoshawo kukurudzira mhasuru protein synthesis mushure mekurovedza muviri uye / kana kurovedza simba. Kuve nechokwadi chekuti muviri uri kuwana simba uye hypertrophy kuvandudzwa kubva mukurovedza muviri uye kudzidziswa simba, zvinokurudzirwa kudya zvakatenderedza 25g zvemhando yepamusoro mapuroteni mushure mekuita maekisesaizi.
kupora
Kune avo vari kuita aerobic uye simba kudzidzisa, wedzera nguva yekudzorera pakati pemasesheni ekurovedza muviri. Izvi zvinodaro nekuti simba uye aerobic kusimba kwehutano hunobudirira zvakaderera kana vaviri vachingove nekuparadzaniswa kwe6 maawa kana mashoma. Maawa makumi maviri nemana pakati pezvirongwa zvinokurudzirwa kunyanya kana chinonyanya kukosha chiri kuita kwekutsungirira.
References
Anderson, SE, Hertel, R., Johnston, JO, Stauffer, E., Leinweber, E., & Steinbach, LS (2005, Mbudzi). Latissimus dorsi tendinosis uye kubvarura: kufungidzira zvinhu zvepseudotumor yekumusoro kwepamusoro muvarwere vashanu. American Journal yeRoentgenology, 185 (5), 1145-1151
www.ajronline.org/doi/abs/10.2214/AJR.04.1247
Donohue, Benjamin F et al. "Kukuvara Kwemitambo kune Latissimus Dorsi naTeres Major." The American Journal of sports medicine vol. 45,10 (2017): 2428-2435. doi:10.1177/0363546516676062http://journals.sagepub.com/doi/abs/10.1177/0363546516676062?journalCode=ajsb
Henseler, JF, Nagels, J., Nelissen, RGHH, & de Groot, JH (2014, April). Ko iyo latissimus dorsi tendon inotamisa kune yakakura rotator cuff misodzi inoramba ichishanda mushure mekushanda uye kudzorera kushingaira kwekunze kutenderera? Nyaya Yekuvhiya Mafudzi uye Elbow, 23 (4), 553-560
www.jshoulderelbow.org/article/S1058-2746(13)00399-6/fulltext%20
George, Michael S, naMichael Khazzam. "Latissimus Dorsi Tendon Rupture." The Journal of the American Academy of Orthopedic Surgeons vol. 27,4 (2019): 113-118. doi:10.5435/JAAOS-D-17-00581
Lehman, Gregory J nevamwe. "Kusiyana kwemhasuru activation mazinga panguva yechinyakare latissimus dorsi uremu hwekudzidzisa maekisesaizi: Chidzidzo chekuyedza." Dynamic mushonga: DM vol. 3,1 4. 30 Jun. 2004, doi:10.1186/1476-5918-3-4
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Nzvimbo yedu yeruzivo inogumira kuChiropractic, musculoskeletal, mishonga yemuviri, hutano, inopa etiological viscerosomatic kusagadzikana mukati mezviratidzo zvekiriniki, yakabatana somatovisceral reflex Clinical dynamics, subluxation complexes, nyaya dzehutano dzakaoma, uye / kana zvinyorwa zvemishonga zvinoshanda, misoro, uye nhaurirano.
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Isu tinonzwisisa kuti tinofukidza zvinhu zvinoda imwe tsananguro yekuti ingabatsire sei mune imwe chirongwa chekutarisira kana yekurapa protocol; Naizvozvo, kuti uenderere mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza Dr. Alex Jimenez, DC, kana taura nesu isu 915-850-0900.
Tiri pano kuzokubatsira iwe nemhuri yako.
zvikomborero
Dr. Alex Jimenez DC, Msacp, RN*, CCST, IFMCP*, CIFM*, atn*
email: qeqeshi@elpasofunctionalmedicine.com
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Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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