Hutano hudyu flexor tsandanyama yakakosha kune vese vatambi. Kunyange zvazvo hamstrings uye glutes inokonzera simba rakawanda mukukurudzira kumhanya kana kusvetuka, hip flexors inosarudza kureba kwemuviri gumbo rinogona kuenda. Kuderedzwa kwekufamba muhudyu kunoreva kuti unononoka. Nechikonzero ichi, bvunzo yaTomasi inogona kutichenesa.
Tight hip flexors inozodzikamisa huwandu hwesimba uye propulsive kufamba kwatinogona kushandisa kuenda kumberi. Aya ma flexors anobatanawo nechepazasi kumashure, saka kana akasimba, anozokanganisa chinzvimbo chemusana, izvo zvinokanganisa kumira. Kusamira zvakanaka kunoderedza kushanda zvakanaka uye kunowedzerawo njodzi yekukuvara.
Neraki, pane bvunzo yakapusa yekufamba kuona kana isu tiri kutambura kubva kune yakasimba hip flexors. Uyu ndiwo muedzo waTomasi.
Chii?
Muedzo waThomas bvunzo yekuongorora muviri, yakatanga kutsanangurwa muna 1875 nachiremba wekuWales orthopedic surgeon Hugh Owen Thomas. Muedzo wakashandiswa kuongorora hip flexion contracture uye kuona nguva yechirwere chechirwere.
Muedzo waThomas wakagadziridzwa unonyanya kushandiswa kuongorora uye kuongorora kushanduka kwehudyu flexors, kusanganisira iliopsoas, quadriceps, pectineus, gracilis, tensor fascia latae, uye sartorius muscle boka. Zviri nyore kubereka pakati pevanachiremba nevarwere uye inopa ruzivo rwakanaka runogona kukanganisa zvisina kunanga kwete kwete chete kutamba kwemitambo, asi inogonawo kutibatsira kuziva zvinoitika kana tine marwadzo munzvimbo dzakasiyana.
Muedzo uyu unotora zviyero zve:
- Iliopsoas kureba (kona yehudyu flexion)
- Quadriceps passive urefu (mabvi anochinjika angle)
- Tensor fascia lata/iliotibial band flexibility (angle yehudyu kubviswa maererano nefemur uye kona yepelvis)
tsandanyama dzinobatanidzwa
The Thomas Test inoongorora iliopsoas, boka remhasuru rinobatanidza musana kumakumbo, kuburikidza nechiuno; rectus femoris, mhasuru ina quadruple inomhanya kubva muhudyu kusvika kumabvi; uye iyo tensor fascia lata, iyo lateral chidya tsandanyama iri pasi peIT band. Pamwe chete, vanogadzira hudyu flexor muscle.
iliopsoas muscle
Iyo iliopsoas muscle, inoumbwa neiliacus uye psoas mikuru mikuru, ndiyo yakanyanya simba hip flexor, iyo ichishanda sehudyu isina simba uye kunze rotator.
Iyo iliopsoas inonamatira kune capsule yejojo yehudyu, ichipa imwe tsigiro. Sezvo mhasuru ichibatanidza axial uye appendicular components of the skeleton, inoshandawo se trunk flexor uye inopa chinhu chinokosha mukugadzikana kwakadzikama kwe lumbar spine, kunyanya kana hip iri mukuwedzera kwakazara uye kushushikana kwepassive yakakura pane tsandanyama.
Kubatana kwakasimba zvakakwana uye kwakasarudzika kwehudyu ipi neipi inotenderedza tsandanyama inotenderedza femur ichienda kuchiuno, pelvis (uye pamwe hunde) yakananga kumukadzi, kana zvese zviri zviviri panguva imwe chete.
rectus femoris tsandanyama
Ichi ndicho chimwe chemitsipa ina ye quadriceps, uye ine mutsara wakabatanidzwa maviri unobuda kubva kumisungo miviri: imwe, anterior kana rectus, kubva kune anterior inferior iliac spine; imwe yacho, kumashure kana kuratidzwa, kubva mugoronga riri pamusoro pemupendero weacetabulum.
Iyo rectus femoris inosanganisa hip flexion uye mabvi ekuwedzera mafambiro. Inoshanda zvakanyanya sehudyu flexor kana ibvi richinyunguduka, sekuti kana munhu achirova bhora.
pectineus uye gracilis tsandanyama
Iyo pectineus ndeye adductor, flexor, uye mukati rotator yehudyu. Kufanana neiliopsoas, pectineus inonamatira uye inotsigira hip joint capsule.
Iyo gracilis, iyo yakareba kupfuura yehudyu adductors, zvakare ndiyo yakanyanyisa uye yepakati yehudyu adductor tsandanyama. Izvi zvinoshanda kupinza uye kuchinjika chidya uye kuchinjika uye mukati kutenderedza gumbo.
Tensor fascia tsandanyama
Iyi mhasuru inomonerera mhasuru dzechidya. Iyo ine basa rekupikisa kudhonzwa kumashure kwe gluteus maximus pairiotibial bhendi. Iyo zvakare inochinjika, inobvisa, uye nekunze inotenderedza hudyu.
Iyo trochanteric bursa inorara yakadzika kune iyi tsandanyama sezvainopfuura pamusoro peiyo trochanter yakakura. Kusungirirwa kwetensor nerve muscle kuburikidza neiyootibial bhendi kune anterolateral tibia inopa nguva yekuchinjika mumabvi kuchinjika uye nguva yekuwedzera mukuwedzera kwemabvi.
sartorius tsandanyama
Sartorius tsandanyama ndiyo tsandanyama refu kupfuura dzose mumuviri. Iyo sartorius inokonzeresa kuchinjika kwehudyu, kupambwa, uye kutenderera kwekunze uye imwe dhigirii yemabvi kuchinjika.
Ungazviita sei?
Nzira iri nyore yekuita bvunzo yaThomas ndeyekurara nemusana pamucheto wemubhedha kana patafura yakasimba, kuitira kuti makumbo ako arembe. Tichaunza mabvi ose kuchipfuva kuitira kuti musana ugare wakatarisana nemubhedha. Tichiri kubata ibvi rimwe pedyo nechipfuva, tichagadzirisa zvishoma nezvishoma rimwe gumbo uye rega rirembera pamusoro pemucheto.
- Isu tichagara pamagumo etafura nepakati pehudyu yakabatana nemupendero. Tichagara zvakanaka, tichisimudza misoro yedu takananga padenga. Isu tinosvina mamhasuru emudumbu kuti tisimbise musana, tozodzikisa nekudzoreredza scapulae (dhonza mapendekete pasi uye kumashure) pasina kutsenga kuzasi kumashure.
- Kuchengeta dumbu rakabatanidzwa, isu tichasendamira kumashure zvishoma, tichitora ibvi rekuruboshwe kubva patafura takananga kuchipfuva uye tichiyambuka maoko pasi pechidya chekuruboshwe tisingafambisi torso. Ticharamba takazembera kumashure, tichichengeta musoro uchienderana nemusana uye matumbu akabatwa. Tichasimudza ibvi rekurudyi takananga padenga, tichisimudza chidya chekurudyi kubva patafura.
- Tichatanga kutenderedza kumashure, tichiidzikisa kutafura tichiona vertebra imwe panguva. Kuchengeta chidya chekuruboshwe, tichabvumira ibvi rerudyi kuti rirambe rakanongedza kudenga. Sezvo isu tichidzikisa musoro wedu uye tichienda kune supine (kutarisana kumusoro) chinzvimbo, isu tinotsigira gumbo rekuruboshwe uye kudzikisa chidya chekurudyi takananga patafura tichichengeta nzvimbo yebvi rakakotama kubvumira gumbo rezasi kurembera patafura uye kutambanudza nepakati. rudyi hudyu flexor.
- Tichabata nzvimbo yakatambanudzwa ye15 kusvika ku30 seconds panguva yehuwandu hwe2 kusvika ku4 kudzokorora.
Muedzo uchapfuura kana iyo yezasi musana uye hamstring yakatsetseka pamubhedha uye ibvi rakarembera rakakotama 90 madhigirii kumusoro. Nekudaro, pane zvinhu zvishoma zvekuchengeta mupfungwa kana zvasvika pakutadza bvunzo:
- Kana gumbo rakadzikiswa rakatambanudzwa rakatwasuka panzvimbo pekukotama pamabvi, rectus femoris yakasimba. Muchiitiko apo ibvi rezasi rakakotama, asi kumashure kwechidya kunosimudzwa kubva pamubhedha, ndiyo iliopsoas.
- Kana gumbo rezasi rakakotama pamabvi uye chidya chinogara pamubhedha, asi gumbo rinorembera zvishoma kune rumwe rutivi, ipapo tensor fascia latae yakasimba.
Vamhanyi vari kure vangangosangana neiriopsoas yakasimba.
Nzira yekugadzirisa sei mhedzisiro yakaipa?
Chimwe chezvinhu zvakanaka pamusoro peizvi ndechekuti bvunzo yaThomas inogona kuve mabatirwo mamwe chete. Ramba uchifunga kuti zvinotora nguva kuti tsandanyama dzigadzirise nekutambanudza. Zvinowanzokurudzirwa kuita izvi zvakatambanudzwa mazuva mashanu kusvika manomwe pasvondo kwemaminetsi matatu pazuva. Nekutambanudza chete kwakamira, tinogona kuda mavhiki masere-8, saka kuwedzera lacrosse bhora basa rinokurudzirwa kuti rikurumidze kuita.
thomas stretch
Kuti uite chirongwa ichi:
- Tichadhonzera ibvi rimwe kuchipfuva chako iwe wakarara nemanhede panzvimbo yakakwirira, izvo zvatanga tichiita tichimhanya bvunzo.
- Tichangoita chokwadi chekuchengeta musana wako uye zvidya zvakati sandara uye ibvi rako rakakotama pakona ye90 degree.
- Isu tichachengeta kutambanudza ikoko kwemasekonzi makumi matatu kusvika paminiti.
stride stretch
- Tichazviisa pachedu panzvimbo yekupfugama, netsoka imwe mberi.
- Isu tichazendamira mberi tichikwenya matako, kubatira dumbu nekutwasanudza musana. Tichachengetedza kutambanudza kwemasekonzi makumi matatu kusvika kuminiti.
Sezvo hip flexors yakadzika zvakanyanya pasi pezvikamu zvemhasuru, kushandisa bhora relacrosse kutambanudza nzvimbo kuchaita zvishamiso. Kana bhora relacrosse rakanyanyisa, tinogona kutanga nebhora retenisi.