Ngati mumatsatira zochitika mumakampani olimbitsa thupi mwanjira ina iliyonse, mwinamwake munamvapo za kupukuta thovu. Masiku ano, kumasula tizilombo tating'ono tomwe tili ndi mphutsi ndizowonjezereka, koma njira yowonjezereka kuti muwonjezere kuyenda kwanu ndikupumula kuchokera ku ululu wopuma.
Imeneyi ndi njira yotchuka yolimbana ndi ululu wa myofascial, makamaka zizindikiro zowonongeka .
Maulendo odzaza misala komanso ochuluka pa ntchito ya mankhwala, matenda opatsirana amadzimadzi amagwirizanitsa ndi vuto losauka, ngakhale kuti likhoza kuchitika chifukwa chovulala.
Zomwe zimakhala zofunikira kwambiri za mtundu wa trigger ndizopweteka. Mwachilankhulo china, pamene malo otsekemera ndi ovuta kwambiri omwe angamveke m'madera amodzi, amatha kuwonetsa ululu wodalirika, wobwezeretsedwa kwinakwake. Ichi ndi kubereketsa komwe kumawathandiza mitundu ina ya madokotala ndi madokotala kuti adziwe momveka bwino pamene akudziwitsa ndikukhazikitsa mfundo zowonongeka.
Ngakhale kuti amatchuka ngati kanyonga ka zinthu zoterezi, kupukuta mphutsi kwakhala kovuta kafukufuku wamankhwala. Ndipo ngakhale zochepa zofufuza zachitika momwe njirayi ingagwiritsire ntchito kuchepetsa kapena kuthetsa ululu wochepa wa kupweteka. Komabe, anthu ambiri amati amapeza mpumulo chifukwa cha kupweteka kwawo kochepa kupweteka pogwiritsa ntchito pulojekiti yothamanga kuti agwire ntchito pa fascia yawo.
Kodi Chiwotchi N'chiyani Chowombera ndi Fascia?
Kupukuta thovu ndi mtundu umodzi wa magulu akuluakulu omwe amadziwika kuti odzikonda, kapena SMR. SMR ndi njira iliyonse yomwe mungathe kuchita nokha yomwe imakulolani kuti mukhale ndi chidwi kwambiri ndi fascia, kawirikawiri mwakumangirira mwachikondi ndi / kapena mokakamiza, kukoka, kapena kumangotengera njira.
Ndipo ngati mukudabwa kuti fascia ndi yotani, ndi minofu yomwe imapangitsa minofu, minofu, komanso mawonekedwe onse a minofu.
Mfundo imodzi imasonyeza kuti pamene fascia fibers ikugwedezeka, izi zimamangiriza chirichonse chomwe chiri mkati mwake. Mwa kuyankhula kwina, molingana ndi lingaliro ili, ngati mukuganiza kuti muli ndi minofu yambiri, ganiziraninso. Zingakhale kuti chidwi chanu chimakhudza minofu yanu.
Koma fascial dongosolo sikuti ndi chabe kuphimba kwa minofu. Zipangizo zake zimapita kumbali zonse ndi kuzungulira kuzungulira thupi lonse; Kufika kwakukuluku kumathandiza kuti fascia zisakhudze minofu yokha, koma ziwalo zanu ndi dongosolo lamanjenje, komanso.
Ndipo ndizolimba; funsani pafupifupi aliyense wogwira ntchito zapadera zomwe ziri zapadera pa fascia, ndipo iwo angayankhe kuti zimapereka thupi ndi umphumphu wake, kuwonjezera ngati mutachotsa chirichonse kuchokera ku thupi lokha kupatula fassi system, thupi likanatha kuima mmwamba ndi kusunga mawonekedwe ake.
Kutaya thovu ndikumudziwa bwino mtundu wa SMR. Mitundu ina imaphatikizapo njira zodzikongoletsa zomwe zimagwiritsidwa ntchito pokonzekera fascia ndi kugwiritsira ntchito mpira wa tenisi kapena masewera olimbitsa thupi kuti ufike kumalo othamanga ndi zikuluzikulu zosavuta.
Malinga ndi National Academy of Sport Medicine, (NASM) mipira ya mankhwala ndi odzigudubuza pamanja amayenerera. NASM imaphatikizapo kuti mawotchi opanga thovu amatha kukula ndi kukula kwake, zomwe zingakuthandizeni kusintha zovuta ndi zinthu zina zowonjezera, kotero kuti kuyendayenda kwanu kukuthandizani kukumana ndi matupi anu kumene kuli.
Kupanga Kusintha Kwambiri ku Fascia With Foam Rolling
Chifukwa cha izi zonse, mukhoza kumvetsetsa njira zowonjezera mavitamini ndi njira zina za SMR monga njira zowonjezera kusintha kwa fascia, kutulutsa kinks ndi glitches zomwe zimachokera kumeneko (zomwe zimachepetsa kusuntha kwanu kapena kutulutsa ululu wofewa wokhudzana ndi minofu .) Anthu ambiri amatanthawuza ku zotsatira ngati kumasulidwa, koma ponena za sayansi yosinthidwa, makhoti adakali ndi zolingalira.
Pamene akuwonetsa kuti kupukuta mvula kumatulutsa zozizwitsa zapadera (m'malo mogwiritsa ntchito zowonjezereka, koma mwina zowona molondola monga kuwona kutentha ndi makulidwe kusintha mu fascia) zakhala zikusowa kwambiri ochita kafukufuku wamankhwala, momwemo momwe akufotokozera ndi kutsogolera anthu ogwira ntchito ogwira ntchito ndi anthu omwe adayika payekha adayendera njira zodzikonda.
Akatswiri ofufuza ena afika ponena kuti kumasula mitundu yosiyanasiyana ya zozizwitsa, panthawi yake komanso pa msinkhu wa mawonekedwe otsekemera, sizingatheke. Izi zimachitika chifukwa cha kupsyinjika kwakukulu kwa minofu, iwo amati. Koma kufooka kumadalira kumene iwe ukupukuta thovu. Mwachitsanzo, gulu lanu lapamwamba, lomwe lili pambali pa ntchafu yanu, ndi lolimba kwambiri komanso lovuta, ndipo ndilovuta, ngati silikutheka kuti "liwonongeke" lomwe, pokhapokha phunziro limodzi, likugwirizana ndi kumasulidwa kwake.
Izi zimati, fascia imabwera mosiyanasiyana, ndipo imatha kukhala yovuta kwambiri m'madera, kotero zikhoza kukhala zotheka "kumasula" mapangidwe amtunduwu, zizindikiro ndi "glitches".
Ofufuza ena, monga Sanjana, et. Al., amene adafalitsa phunziro mu Journal of Bodywork and Movement Therapy , mu January 2017, athandizidwe kuzindikiritsa kusintha kwabwino kumene kumachitika pakapita mowonjezereka. Gulu la Sanjana linayang'anitsitsa thoracolumbar fascia (lomwe ndilo lalikulu, lalikulu la malo ochepetsetsa ndi kumapeto kwa malo) kumaphunziro okwana 22 opepuka. Mwachindunji, ofufuza adapeza kuti makulidwe a chimake adachepa pambuyo poti pulojekiti ikuwombera. Iwo adapezanso kuti kusinthasintha (kuyenda kwakukulu) kunakula, pamene kupweteka kunachepa mwa ophunzira.
Kulemba, Kuvulaza, Fascia & Foam Rolling
Kusalongosoka kosauka ndi kusayenerera kapena kusokonezeka kusuntha kungapangitse kuvulaza, ndipo izi zimayambitsa yankho la machiritso . Yankho la machiritso limayamba ndi kutupa, komwe kungapite patsogolo kuphulika kwa minofu komanso kukula kwa ma adhesion (mwachitsanzo, zizindikiro kapena zizindikiro). Zotsatirazo ndi gawo la kayendedwe ka machiritso kawirikawiri; chifukwa zimapangika mumsampha wokhala ndi mitsempha, zomwe zimakhala ndi mitsempha, zimatha kupweteka kwambiri zomwe tinkakambirana pamwambapa.
Kuphatikizana ndi kuyambitsa kupweteka kwamtunduwu, kumangiriza kungachepetse kukomoka kwa zida zanu zofewa-osati zomwe mumafuna ngati mutangoyenda mofulumira komanso mutakalamba ndi cholinga chanu. Ndipo ngati kuti kumatira sikungakhale kovuta, ngati simukuphwanya, NASM imati, zotsatira zake pa fascia zikhoza kukhala zamuyaya. NASM imapereka SMR, ndipo ndithudi thovu likuyendetsa ntchitoyi, kunena kuti njirazi zingakuthandizeni kuchepetsa kukanikizana komanso kubwezeretsa ntchito yabwino ya minofu.
Kupukuta thovu kungathandizenso kumasula minofu yotchedwa fascia, NASM imati. Izi ndi chifukwa cha zochepa zomwe zimalandira mitsempha. Zokonzera izi zimapangidwa kuti zizindikire ndi kuchitapo kanthu kukanika kwa minofu yambiri. Kugwiritsira ntchito pulojekiti yotsekemera kungapangitse kupanikizika kochulukira pa mitsempha yotenga mitsempha yomwe imabweretsa mpaka pamene "ili ndikwanira" ndipo imasonyeza minofu kuti ikhale yopuma.
Koma izi sizimapangitsa kuti thovu liwononge masewera oopsa. NASM imalangiza kuika kulemera kwanu pa pulojekiti yanu yozembera mopanda phokoso, ndi pang'ono kukoka, ndikuisunga pamenepo kwa kanthawi. Ngati muthamanga mofulumira kwambiri, akunena kuti, mukhoza kumva chinachake, koma simukuthandizani kumasulidwa.
Nanga Bwanji Pogwiritsa Ntchito Zojambula Zojambula Pambuyo Panga?
Pambuyo pofufuza zomwe zafotokozedwa pamwambapa, mukhoza kuganiza kuti thovu lopukuta minofu yomwe ili pafupi ndi msana wanu ndilofunika kuti muthetse kupweteka kwa msana. Koma zoona zake ndizakuti, odwala kwambiri ndi opaleshoni amavomereza kuti asagwiritse ntchito makina a SMR kumbuyo.
Pali zifukwa zingapo izi, osati zochepa zomwe mukuyenera kuti muyendetse kayendetsedwe ka polojekiti ya SMR. Ogudubuza otsekemera akhoza kukhala aakulu, ndipo amasunthira, koma zomwe mumasowa ndi kupeza "malo" abwino ndikukhalabe kwa nthawi yaitali. Ngati chida chanu chikugwedezeka, mungakhale mukugwiritsa ntchito minofu yambiri kuti muteteze ndipo izi zingapweteke kwambiri kuposa zabwino.
Chifukwa china chopeĊµa kugwiritsa ntchito mphutsi yanu kumbuyo kwanu ndiko kuyandikira kwa impso zofunikira zonse ndi chiwindi. Pamene minofu ikhoza kupereka phokoso, ziwalo izi sizikutetezedwa kwambiri ndi mafupa anu momwe mtima ndi mapapo anu, omwe amakhala mkati mwa nthiti zanu, amachita. Kugwira ntchito mwachindunji kungakuthandizeni kulemekeza chiopsezo cha ziwalo zanu kuvulala.
M'malo molimbana ndi nsana, NASM imati, ndi bwino kuyandikira kupweteka kwa msana kudzera m'chiuno mwako .
Chifukwa minofu ya mchiuno imagwirizana ndi nkhonozi ndipo mapepala amatha kugwedeza msana, minofu ya mphamvuyi imakhala ndi mphamvu zambiri pazomwe zimakhalapo pamtunda ndi m'mimba; izi, zowonjezera, zingasokoneze mavutowo ndi chiwerengero cha zoletsedwa zamtunduwu zomwe muli nazo minofu yofewa ya msana wanu. Kuwonjezera apo, kupeza pulojekiti yowonongeka pa "malo" abwino ndikusunga apo kumakhala kosavuta kukwaniritsa komanso pamene phokoso liri pansi pa ntchafu kapena m'chiuno kusiyana ndi pamene liri pansi pa msana wanu.
Kuchotsa Chotupa Chothandizira Chakumbuyo Kwambiri: Zitetezo
Musanayambe kudzipangira nokha kuti mupweteke ululu wanu wam'mimba ndi kupukuta thovu, onetsetsani kuti mukulimbana ndi vutoli.
Nthawi zambiri, kupweteka kumbuyo kumagwirizana ndi minofu ndi malo anu, koma nthawi zina ndizovuta kuposa izo. Yesetsani kuonetsetsa kuti kupweteka kwanu kumbuyo sikuli chifukwa cha kupanikizika kwa mitsempha. Ngati mumamva kupweteka, kufooka, kupweteka, ndi / kapena mphamvu zamagetsi zomwe zimadutsa mwendo umodzi (zomwe anthu ambiri amazitcha sciatica) ndibwino kuti mufunsane ndi dokotala wanu kapena wodwalayo asanayambe.
Ndipo pokhala ndi vuto lina lachipatala, kaya lili ndi msana kapena ayi, ndi chifukwa china chochotsera dokotala wanu musanayese kuyendayenda. Zina zomwe sizikhoza kugwiritsidwa ntchito ku ntchitoyi zikuphatikizapo kusakhazikika kwa msana , mwachitsanzo, spondylolisthesis, ndi / kapena matenda ogwirizana. Kulankhulana ndi dokotala wanu musanayambe kupukutira thovu kungakuthandizeni kusankha pulogalamu yaumwini yomwe ili yoyenera kwa inu, kaya ndi thovu loyendetsa gulu lanu losaoneka bwino, ana anu a ng'ombe ndi minofu yanu ya quadriceps, kapena thupi lanu lonse.
> Zotsatira:
> Chaudhry, H., Three-dimensional maths model for deformation of human fasciae mu mankhwala othandizira. J Am Osteopath Assoc. Aug 2008. https://www.ncbi.nlm.nih.gov/pubmed/18723456
> Penney, S., Foam Kupititsa - Kugwiritsa Ntchito Njira Yodzimasula. NASM. Chiwongoladzanja
> Sanjana F., Zotsatira za njira ya MELT pamagulu a thoracolumbar: Kuphunzira kwathunthu. J Bodyw Mov Ther. Jan 2017 https://www.ncbi.nlm.nih.gov/pubmed/28167175