Ukukhomba, Ukwelapha nokuvimbela i-Rhomboid Muscle Pain

-Delile

• Itholakala kuphi imisipha ye-rhomboid?
• Yini ebangela ubuhlungu bemisipha ye-rhomboid?
• Ungabelapha kanjani ubuhlungu bemisipha ye-rhomboid
• Ukuzivocavoca umzimba okungu-7 nokuzelula ukudambisa ubuhlungu
• 1. Khama ihlombe khama
• 2. Ukwelulwa kwe-Rhomboid
• 3. Ukwelulwa kwengalo eseceleni
• 4. Ukwelula okuphezulu emuva nentamo
• 5. Ukuzungezisa izintamo
• 6. Inkomo Face Pose
• 7. Izinkumbi Pose
• Kuthatha isikhathi esingakanani ukululama ebuhlungwini bemisipha ye-rhomboid?
• Ungabuvimbela kanjani ubuhlungu bemisipha ye-rhomboid
• Ukudla okudlela endlini

Ungabubona kanjani ubuhlungu bemisipha ye-rhomboid

Imisipha ye-rhomboid isendaweni engemuva engenhla. Kuyasiza ukuxhuma izindwani zamahlombe enkanjini yezimbambo nomgogodla. Ibuye ikusize ugcine ukuma okuhle.

Ubuhlungu be-Rhomboid buzwakala ngaphansi kwentamo phakathi kwamahlombe nomgogodla. Kwesinye isikhathi kubhekiswa njengobuhlungu behlombe noma ubuhlungu bangemuva. Ungase uzwe ubuhlungu kule ndawo njengobunzima, ubuhlungu bokudubula, noma uhlobo oluthile lwe-spasm. Ezinye izimpawu zobuhlungu bemisipha ye-rhomboid zingafaka:

• ubumnene endaweni engenhla emuva
• umsindo ovelayo noma wokugaya lapho uhambisa ihlombe lehlombe
• ukuqina, ukuvuvukala, namafindo emisipha azungeze imisipha
• ukulahlekelwa ukunyakaza, noma ubunzima noma ubuhlungu lapho unyakazisa isicubu
• ubuhlungu lapho uphefumula

Ubuhlungu bemisipha ye-Rhomboid bungadala nobuhlungu maphakathi naphezulu emuva, emuva emahlombe, noma phakathi komgogodla nangenkaba yehlombe. Kungabuye kuzwakale esifundeni ngenhla kwehlombe.

Itholakala kuphi imisipha ye-rhomboid?

Yini ebangela ubuhlungu bemisipha ye-rhomboid?

Ungaba nobuhlungu bemisipha ye-rhomboid njengomphumela we:

• ukuma kabi noma okungalungile
• ukuhlala isikhathi eside
• ukulimala kusuka ekucindezeleni, ekweqeni, noma ekudabukeni kwemisipha
• ukulala ngohlangothi lwakho

Ukusetshenziswa ngokweqile kwemisipha ye-rhomboid kungaholela ezinhlungwini emahlombe nasezingalweni. Imidlalo efana nethenisi, igalofu nokugwedla kungadala ubuhlungu kule ndawo. Imisebenzi nomsebenzi odinga ukuthi welule izingalo zakho phezu kwekhanda isikhathi eside, uphethe izikhwama ezisindayo nojosaka, nokuphakamisa izinto ezisindayo nakho kungadala lolu hlobo lobuhlungu.

Ungabelapha kanjani ubuhlungu bemisipha ye-rhomboid

Ukuphumula nokugwema kunoma imuphi umsebenzi obangela ubuhlungu bemisipha ye-rhomboid kuzokusiza ukuthi ululame ngokushesha. Ulayini wokuqala wokwelashwa indlela yeRICE:

• Phumula. Phumula izingalo namahlombe akho ngangokunokwenzeka. Gwema noma yimiphi imisebenzi esebenzisa le misipha.
• Iqhwa. Iceza ihlombe lakho imizuzu engama-20 ngesikhathi kaningana ngosuku. Kubaluleke kakhulu ukubeka iqhwa endaweni ethintekile ngokushesha ngemuva kokucindezela noma ukulimala.
• Ukucindezela. Songa indawo ngebhandeshi lokucindezela ukunciphisa ukuvuvukala.
• Ukuphakama. Gcina ihlombe nesifuba sakho kuphakanyisiwe noma kusekelwa usebenzisa imicamelo ngenkathi ulele phansi noma ulele.

Ungathatha ukudambisa izinhlungu okuthengwayo ukuze unciphise ukungakhululeki nokuvuvukala. Lokhu kufaka phakathi ibuprofen (Advil neMotrin IB) kanye ne-acetaminophen (iTylenol).

Ungafaka isicelo sokuqeda izinhlungu ezihlohlwayo njengokhilimu, ama-gel, nezifutho endaweni ethintekile, futhi. Ukudambisa izinhlungu ezihlokweni ezifana ne-diclofenac (Voltaren, Solaraze) nama-salicylates (iBengay, Icy Hot) kucatshangwa ukuthi kunengozi engezansi yemiphumela emibi. Lokhu kungenxa yokuthi umuthi omncane ungena egazini, kanti umuthi udlula umgudu wamathumbu.

Ungacabanga ukusebenzisa owoyela abalulekile abahlanjululwe emafutheni okuphatha ukunciphisa izinhlungu nokuvuvukala. Nawa amafutha abalulekile ayi-18 angasiza ekunciphiseni imisipha ebuhlungu.

Ngemuva kwezinsuku ezimbalwa u-icing ihlombe lakho, ungahle ufise ukufaka ukushisa. Ungasebenzisa iphedi yokushisa noma i-compress efudumele. Faka umthombo wokushisa imizuzu engama-20 ngesikhathi kaningana ngosuku. Ungashintsha phakathi kokwelapha okushisayo nokubandayo.

Uma uthathe izinyathelo zokudambisa izinhlungu zemisipha ye-rhomboid futhi awuboni ukuthuthuka, ungazuza ngokubona owelapha ngokomzimba noma we-physiotherapist. Bangakufundisa ukuzivocavoca ukuze uthuthukise ubuhlungu behlombe lakho futhi ulivimbele lingaphindi.

Ukuzivocavoca umzimba okungu-7 nokuzelula ukudambisa ubuhlungu

Kunokuzivocavoca okuningana nokwelula ongakwenza ukukhulula izinhlungu zemisipha ye-rhomboid. Lezi zivivinyo zingasiza ekuthuthukiseni ukutakula kwakho futhi zivimbele ubuhlungu ekubuyeni.

Qiniseka ukuthi uyakwazi ukwenza izivivinyo ngaphandle kobuhlungu noma ubunzima. Ungadinga ukuthi ube nesikhathi sokuphumula ngaphambi kokuqala lezi zivivinyo. Ungaziphusheli kanzima noma ngokushesha.

1. Khama ihlombe khama

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

1. Hlala noma ume ngezingalo zakho eceleni komzimba wakho.
2. Dweba amahlombe akho emuva ubacindezele ndawonye.
3. Bamba lesi sikhundla okungenani imizuzwana emi-5.
4. Khululeka bese uphinda.
5. Qhubeka okungenani umzuzu owodwa.

2. Ukwelulwa kwe-Rhomboid

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

1. Beka izandla zakho ngesandla sokudla ngakwesobunxele.
2. Yelula izingalo zakho phambi kwakho njengoba ufinyelela kancane phambili ukuzwa ukunwetshwa okuncane phakathi kwamahlombe akho.
3. Bamba le pose imizuzwana engama-30.
4. Yenza uhlangothi oluhlukile.
5. Yenza lokhu welule izikhathi ezi-2 ohlangothini ngalunye.

3. Ukwelulwa kwengalo eseceleni

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

1. Letha ingalo yakho yesobunxele ngaphambili komzimba wakho ekuphakameni kwamahlombe.
2. Goba ingalo yakho yangakwesokudla intende yakho ibheke phezulu bese uvumela ingalo yakho yesobunxele ukuthi iphumule endololwaneni yakho, noma usebenzise ingalo yakho yangakwesokudla ukubamba isandla sakho sobunxele.
3. Bamba lesi sikhundla imizuzwana engama-30.
4. Yenza uhlangothi oluhlukile.
5. Yenza lokhu welule izikhathi ezi-3 kuye kwezi-5 ohlangothini ngalunye.

4. Ukwelula okuphezulu emuva nentamo

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

1. Faka iminwe yakho bese welula izingalo zakho phambi kwakho ezingeni lesifuba izintende zibheke phambili.
2. Gobisa intamo yakho ngobumnene bese udweba isilevu sakho esifubeni.
3. Bamba lesi sikhundla imizuzwana engama-30.
4. Bese, lapho uhogela, phakamisa ikhanda lakho bese ubheka phezulu.
5. Lapho ukhipha umoya, gobisa intamo yakho bese ubuyisela isilevu sakho esifubeni sakho.
6. Landela umoya wakho ukuze uqhubeke nokunyakaza imizuzwana engama-30.
7. Khipha ukuma, phumula umzuzu owodwa, bese uphinda kanye noma kabili.

5. Ukuzungezisa izintamo

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

1. Ngena endaweni yokuhlala noma yokuma ngomgogodla, entanyeni nasekhanda kulayini owodwa.
2. Ku-exhale, kancane kancane jikisa ikhanda lakho ngakwesokudla.
3. Hamba ngangokunokwenzeka ngaphandle kokuhlunga.
4. Phefumulela phezulu, bese ubambe lesi sikhundla imizuzwana engama-30.
5. Faka umoya ukuze ubuyele endaweni yokuqala.
6. Phinda ngakolunye uhlangothi.
7. Yenza lokhu amahlandla ama-3 ohlangothini ngalunye.

6. Inkomo Face Pose

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

1. Ngena endaweni yokuhlala, bese welula ingalo yakho yangakwesobunxele phezulu ophahleni.
2. Goba indololwane yakho yangakwesokunxele bese uletha isandla sakho emuva.
3. Sebenzisa isandla sakho sokudla ukudonsa ngobumnene indololwane yakho yangakwesokunxele ngaphezulu.
4. Ukuze ujulise i-pose, goba indololwane yakho yangakwesokudla bese uletha iminwe yakho yangakwesokudla ukuze uthinte iminwe yakho yangakwesokunxele.
5. Ungasebenzisa intambo noma ithawula uma ungakwazi ukufinyelela.
6. Bamba lesi sikhundla cishe imizuzwana engama-30.
7. Bese wenza uhlangothi oluhlukile.

7. Izinkumbi Pose

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

1. Lala phansi ngesisu izandla zakho zisondele emzimbeni wakho, izintende zibheke phezulu.
2. Vumela izithende zakho ukuthi zivele eceleni.
3. Beka ngobunono isiphongo sakho phansi.
4. Phakamisa ikhanda lakho, isifuba, nezingalo kancane kancane njengoba zikhululekile.
5. Ukuze ujulise ukuma, phakamisa imilenze yakho.
6. Cindezela izimbambo zakho ezingezansi, isisu, kanye nesifuba phansi ukuze uqhubeke ujulisa ukwelula.
7. Bheka phambili phambili noma phezulu phezulu.
8. Bamba le pose cishe imizuzwana engama-30.
9. Dedela ukuma uphinde uphumule kancane ngaphambi kokuphinda ukuma kanye noma kabili.

Kuthatha isikhathi esingakanani ukululama ebuhlungwini bemisipha ye-rhomboid?

Isikhathi esithathayo ukululama ebuhlungwini bemisipha ye-rhomboid kuzoya ngokuthi ubunzima bukhulu kangakanani. Izinhlobo eziningi ezipholile zizophulukiswa kungakapheli amasonto amathathu. Izinhlobo ezinzima kakhulu zingathatha izinyanga ezimbalwa ukuphola.

Kubalulekile ukugwema ukuzivocavoca okunzima nokuphakamisa okunzima ngesikhathi sokululama. Kancane kancane buyela emisebenzini yakho lapho uzizwa uphulukiswe ngokuphelele. Nakisisa ukuthi umzimba wakho uphendula kanjani emisebenzini ngemuva kwesikhathi sokuphumula. Qaphela uma kukhona ukungaphatheki kahle noma ubuhlungu, bese uphendula ngokufanele.

Bona udokotela wakho uma ungaboni ukuthuthuka. Ukwelashwa ngokomzimba kunganconywa ngezifo ezingapheli.

Ungabuvimbela kanjani ubuhlungu bemisipha ye-rhomboid

Kunezinyathelo ongazithatha ukuvimbela ubuhlungu bezicubu zomzimba obungenzeki esikhathini esizayo. Nawa amathiphu nemihlahlandlela embalwa:

• Hlala ufudumele ngaphambi kokuzivocavoca bese upholisa phansi ngemuva kwalokho.
• Prakthiza amasu afanele lapho udlala imidlalo.
• Thatha ikhefu ekuzivocavoca nasemisebenzini lapho uzizwa ubuhlungu noma ukhathele.
• Gwema ukuphakamisa izinto ezisindayo, bese usebenzisa ifomu elifanele lapho wenza.
• Thwala ojosaka abasindayo emahlombe womabili, hhayi elilodwa.
• Gcina isisindo esinempilo.
• Zivocavoce futhi welule njalo ukuze uhlale usesimweni.
• Prakthiza ukuma kahle ngenkathi uhleli, umile, futhi uhamba.
• Thatha amakhefu kaningi ukuze uzulazule, uhambe futhi welule ngesikhathi sokuhlala okunwetshiwe.
• Sebenzisa okokuvikela ezemidlalo nasemsebenzini.

Ukudla okudlela endlini

Zinakekele ngokushesha nje lapho uqala ukuzwa ubuhlungu bemisipha ye-rhomboid ukuze bungabi bibi kakhulu. Thatha isikhathi sokuphumula, futhi uyeke ukwenza izinto ezidala lobu buhlungu.

Uma uhlangabezana nobuhlungu bemisipha ye-rhomboid njalo, ungafisa ukusebenza nomqeqeshi wakho ukuze ufunde izivivinyo ezingakusiza ukulungisa ukungalingani emzimbeni wakho. Ukuba nokusikwa okuvamile noma ukujoyina isitudiyo se-yoga nakho kungasiza ekuletheni imiphumela emihle.

Bona udokotela wakho uma uzwa ubuhlungu obukhulu obuba bucayi, buba bukhulu, noma ungaphenduli ekwelashweni. Bangakusiza ukuthi uthole uhlelo lokwelashwa olukusebenzelayo.