Ukufumanisa unobangela wezandla ezindindisholo kuhlala kufana nokufumana umthombo webhayisekile ehexayo: inokuba nentaphane yezizathu ezinokuthi zilandelelwe kuphela ngenkqubo yokuphelisa.
Ukuba ndindisholo kwezandla kuzanywa ukusonjululwa ngokunxiba iiglavu zebhayisekile okanye ngokuzama iiteyiphu ezahlukeneyo okanye ukubamba. Ukuba oko akusebenzi singazama ububanzi bomqheba obahlukileyo okanye singene nzulu kwibhayisekile.
Ukuba naziphi na kwezi zikhetho zinokulungisa ingxaki, zonke ziphosakele into ehlala ingahoywa enokuba ngumthombo wokuba ndindisholo kunye nokuntyiloza kwezandla ngelixa uqhuba: intamo.
Izizathu
Ngexesha le "ikhola yombhalo"Imeko yoxinzelelo kule ndawo yomzimba ebangelwa sisikhundla sentloko yangaphambili kunye namagxa ajikelezayo ukusuka ekujongeni iifowuni kunye nezixhobo imini yonke, uninzi lwethu luchitha ixesha kule ndawo isengozini, ekhokelela kukungalingani kwemisipha.
Ukugcina izinto zilula, izihlunu eziphambi kwentamo, ezijongene nokuguquguquka kwentamo, zoluliwe, kunye nezihlunu ngasemva, ezijongene nokwandisa intamo (scalenes) "ziqinile."
Los scalenes Ziliqela lezihlunu ezithathu ezihamba ngokuthe nkqo ecaleni kwentamo. Ukuba zixinene, zinokuba nefuthe elithe ngqo kuthungelwano lwemithambo-luvo ehamba kuzo, ibrachial plexus. Lo msebenzi wothungelwano unoxanduva lwemithambo-luvo ehamba engalweni yakho, ngoko ke ukuba unengxaki yesandla, oko kunokubangelwa kukuba nentamo elukhuni.
Uxinzelelo okanye iqhina kwezo zihlunu zinokucinezela imithambo-luvo esandleni, nto leyo ebangela ukuba ndindisholo okanye ukutshotshozela kweminwe. Idilesi kwi iipuntos gatillo, eyaziwa kakhulu ngokuba 'ngamaqhina emisipha', ukuphulula umzimba, ukuziphulula kunye nokuzolula kunokunceda ukukhulula imithambo-luvo epinkiweyo kunye nokunciphisa okanye kuphelise ngokupheleleyo ukuba ndindisholo okanye ukuntlitheka.
Ukunciphisa uxinzelelo kunye namaqhina kwi-scalenes, ukuzolula, ukuziphulula, kunye nokomeleza i-flexible yentamo enzulu kunokulungisa ukuma kwentloko phambili.
Ungakhusela njani?
Ukungakhululeki kwesandla ngokuqhelekileyo kubangelwa ukufaneleka kwebhayisekile engafanelekanga. Kodwa ubuchule bokuqhuba obugwenxa bukwadlala indima. Ukubamba ibha kwindawo enye ixesha elongeziweyo yindlela eqinisekileyo yokwenza izandla zakho kunye neminwe uzive ngathi umbane uhamba kuzo.
ukusetyenziswa kweeglavu
Ayizizo zonke iindledlana zebhayisekile ezenziwe zalingana kwaye ezinye iindlela zinokuba namagingxigingxi. Ukungcangcazela ukusuka ekukhweleni ibhayisekile kunokuba ngunobangela wezandla ezindindisholo. Ngelixa ukhwele ngamandla kwaye ngakumbi xa kukho amaqhuma, unokubamba i-handlebar ngokuqinileyo. Ukungcangcazela kunye nokubamba kunokuchaphazela imithambo-luvo esandleni.
Iiglavu zebhayisekile eziphothiweyo yindlela elula yokususa olunye uxinzelelo ezandleni zakho. Abagcini nje ngokufakela i-padding ukunceda ukukhusela izandla zakho ukuba zingabi ndindis, kodwa zinokukhusela izandla zakho ngelixa uqhuba. Ukongeza, babonelela ngakumbi ukubamba ukuze baqinisekise ukuba izandla azisuki kwii-handlebars.
indawo yesandla
Iibhayisekile zendlela ezinezibambo zokuwisa zineendawo ezintathu zezandla. Ukutshintsha phakathi kwezi kuya kunceda ukunciphisa kwaye kuthintele nokuba ndindisholo ezandleni zakho.
- Iziqhoboshi: Le ndawo isinika ithuba lokungena kwiziqhoboshi kunye nezixhobo zegiya ngaphandle kokuba ndlongondlongo. Uninzi lwabakhweli luchitha uninzi lokukhwela kwabo phezulu kwii-handlebars.
- Indawo egobileyo: Le ndawo idla ngokusetyenziswa xa kusihla kulawulo olungcono lwebhayisekile. Kunconywa kuphela ixesha elifutshane ngenxa yokuba ixinzelela umva kunye nentamo.
- Phezulu: Le ndawo isetyenziswa rhoqo ukuthoba uxinzelelo ngasemva ngelixa uqhuba ngesantya esisezantsi. Awunakho ukufikelela kwiibhuleki kule ndawo, okwenza kube yingozi ukukhwela phezulu ixesha elide.
Tape kabini kwiihandlebari
Iteyiphu ikwanceda ngokubamba kunye nokufunxa ukothuka. Xa uhamba kwindlela enemingxuma, iteyiphu yesibambo kufuneka incede ukufunxa ukungcangcazela onokuthi izandla zakho zizive ngenye indlela. Ukuba itheyiphu igugile kwaye ikrazukile, kufuneka siyitshintshe ukuze yenze umsebenzi wayo ngokufanelekileyo. Okukhona sinokunciphisa ukungcangcazela kunye neempembelelo ezandleni, ngcono.
Obunye ubuchule kukusonga kabini ii-handlebars ngeteyiphu ye-duct. Ngapha koko, abakhweli beebhayisikile abachwepheshile basoloko besonga kabini izibambo zabo xa besazi ukuba bazakukhwela kwindlela eyaziwayo enegingxigingxi.
Ukuba ibhayisekile ayinayo iteyiphu yebar, siya kufuna ukuqiniseka ukuba iintambo zikhululekile kwaye zinezixhobo zokothuka.
indawo efanelekileyo yesihlahla
Kubalulekile ukuba izihlahla zezandla zingagobi xa ubambe izibambo. Kufuneka zithe tye ngeengalo. Imithambo-luvo iqala ezihlahleni nasezingalweni kwaye ihamba ngesihlahla ukuya ezandleni. Ukugoba kwezihlahla kusenokuba yeyona nto ibangela ukuba umthambo-luvo ucinezelwe.
Yifake kakuhle ibhayisekile
Ukulingana kwebhayisekile yokwenyani kunokukunceda ukuba ukhwele ngokukhawuleza, uzive ukhululekile, kwaye ugcine izandla zakho zingabi ndindisholo. Ukulingana okufanelekileyo kwebhayisekile kuya kwahluka ukusuka kumkhweli ukuya kumkhweli njengoko kuxhomekeke kwizinto ezininzi ezibandakanya iminyaka, ubude kunye nesimbo sokukhwela.
Kukho izinto ezininzi esinokuzilungisa kwibhayisekile ezinokuthi zenzeke ngenxa yokuba ndindisholo kwesandla. Enye yazo yisali. Kuba sifuna ukuba isihlalo sibe sihle kwaye sibe nenqanaba. Ukuba impumlo yesali ibhekisa ezantsi, siya kubeka ubunzima obungeyomfuneko ezandleni, ezihlahleni nasezingalweni.
Olunye uhlengahlengiso olunokuthi luncede lubandakanya ukuphakamisa i-handlebars, ukulungelelanisa ubude be-stem, ukuhambisa isihlalo ngasemva, ukwehlisa isihlalo, kunye nokubuyisela i-shifters kunye neebhuleki.
Imithambo yokuthintela izandla ezindindisholo
Nazi iindlela ezintathu zokuzilolonga onokuzenza ukolula, ukuphulula, kunye nokomeleza izihlunu zentamo yakho ukususa ubundisholo besandla ngokulungileyo. Uya kufuna isitulo kunye nebhola ye-massage. Ungasebenzisa nantoni na onayo, njengebhola ye-lacrosse, ibaseball, ibhola ye-massage, okanye neminwe yakho nje.
i-scalene yolula
Qala ngokuhlala esitulweni ngokuma kakuhle. Beka iipads zeminwe yakho yasekunene kwicala lasekhohlo lentloko yakho. Jonga phezulu, kwaye ngesandla sakho sokunene, khokela ngobunono intamo yakho ngasekunene ngokungathi uwisa indlebe yakho yasekunene egxalabeni lakho lasekunene. Kufuneka uzive ukolula kwicala lasekhohlo lentamo yakho. Bamba olu lulula imizuzwana engama-20-30, uze uphinde kwelinye icala.
Ukukhutshwa kwendawo yokuqalisa i-scalene
Emva kokuba wolule i-scalenes yakho, qhubeka nonyango lwe-trigger point, oluluhlobo lokuziphulula. Obu buchule bubandakanya ukusetyenziswa koxinzelelo oluthambileyo, oluzinzileyo kwimisipha eqinile okanye amaqhina emisipha.
Qala ngokufumana i-scalenes ngokujonga phezulu, uphakamise intloko yakho ecaleni, kwaye uzive izihlunu ezikhulayo zentamo ngesandla sakho. Izihlunu ozifunayo zikwafanayo apho uziva ukolula ngaphambili. Zive kunye nale misipha kuyo nayiphi na indawo yethenda okanye eqinile. Xa ufumana enye yezi ndawo, sebenzisa ibhola okanye ucinezele nje ngeminwe yakho ukuyicinezela ngobunono loo ndawo. Bamba olu xinizelelo kumanqaku abuthathaka imizuzwana engama-20 ukuya kwengama-30. Phinda kwelinye icala.
INtamo Enzulu Isometric
Emva kokuba ukhulule imisipha ye-scalene, lixesha lokusebenza ekomelezeni izihlunu ezihamba ngokuthe nkqo ecaleni kwe-windpipe, eyaziwa ngokuba yi-deep neck flexors. Ukomeleza le misipha kuya kunceda ukukhulula i-scalenes eqinile ngokulungisa ukuma kwentloko.
Ekubeni i-neck flexors ihlala yoluliwe, yinto efanelekileyo ukomeleza ezo zihlunu ukunceda ukunciphisa imiphumo yokuma kwentloko phambili.
Qala ngokulala ngomqolo amadolo akho egobile, intamo ikhululekile, kwaye isilevu sifakwe ngokungathi uzama ukufumana isilevu esiphindwe kabini. Zama ukulungelelanisa ngokupheleleyo umva wentamo yakho kwaye uyicinezele phantsi. Ukusuka kule ndawo, sebenzisa ngokukhawuleza uxinzelelo lokutyhala intloko nentamo ukuya emgangathweni. Kufuneka uzive oku kwi-musculature kwicala ngalinye lomoya, i-neck neck flexors. Bamba olu xinzelelo imizuzwana engama-30. Phinda uthotho ezintlanu.