Ukuzivocavoca Okungcono Kakhulu Kokwelapha I-Dead Butt Syndrome

-Delile

• Ukuzivocavoca okungu-5 ukuqinisa izinqa zakho
• 1. Isikwele
• 2. Izikele
• 3. Ibhuloho lamahlombe
• 4. Imbaza
• 5. Ukuphakamisa imilenze
• Ubani ongaba nalesi sifo
• Ungayibona kanjani i-dead butt syndrome
• Imiphumela yezempilo
• Ezinye izinhlobo zokwelashwa
• Ungasigwema kanjani lesi sifo

Ukuzivocavoca okuhle ukwelapha i-Dead Butt Syndrome yilokho okuqinisa i-gluteus ephakathi, ngoba lesi yisicubu esintekenteke, esiholela ekubonakaleni kokugwazwa kobuhlungu okhalweni lapho kugijima, isibonelo.

I-Dead butt syndrome yisimo, esibizwa ngokwesayensi ngokuthi i-middle gluteal syndrome noma ngesiNgisi I-Dead Butt Syndrome, okwenzeka ngenxa yokuntuleka kokuzivocavoca nge-glutes. Ama-glutes akhiwa yimisipha ehlukene emi-3: i-gluteus ephezulu, emaphakathi kanye nobuncane. Kulesi sifo, yize i-gluteus maximus ingaba namandla, i-gluteus medius ibuthakathaka kakhulu kunaye, okuholela ekungalingani kwamandla emisipha. Ngenxa yalokho, umuntu angaba nokuvuvukala kuthenda ye-gluteus medius ezibonakalisa ngobuhlungu bendawo esinqeni lapho egijima noma enza ucansi, ngokwesibonelo.

Ukuzivocavoca okungu-5 ukuqinisa izinqa zakho

Lolu chungechunge luqukethe izivivinyo ezi-5 ezinhle kakhulu eziqinisa ama-glutes, ikakhulukazi i-gluteus emaphakathi. Lokhu kuzivocavoca kufanele kwenziwe ngamasethi ama-3 wokuphindaphinda okungu-6 kuye kwayi-8 ngasikhathi, futhi kungenziwa izikhathi ezi-3 kuye kwezi-5 ngesonto.

1. Isikwele

Hlukanisa imilenze yakho ebubanzini besinqe umile uqonde, hlala phansi, uguqe ngamadolo uze 'uhlale' esihlalweni esicabangelwayo. Qaphela ukuthi amadolo akho aweqi kulayini wezinzwani zakho.Umgomo ukuzwa umsebenzi we-glutes ngakho-ke akufanele uncike emzimbeni wakho phambili ukuze kube lula ukunyakaza.

2. Izikele

Lala ngomhlane uphakamise imilenze yomibili egobile ize yakhe i-engela engu-90º. Gcina imilenze yakho ihlukane kancane bese unciphisa isisu sakho ngokuletha inkaba yakho eduze kwakho. Ukuzivocavoca kuqukethe ukubeka unyawo ngalunye ngesikhathi phansi, kanti ngenkathi unyawo olulodwa lukhuphuka olunye luya phansi.

3. Ibhuloho lamahlombe

Lala ngomhlane futhi ugcine imilenze yakho igobile ngamadolo nezinyawo zakho zisondelene. Ngezandla zakho kufanele ukwazi ukuthinta isithende. Ukuzivocavoca kuqukethe ukuphakamisa isiqu phansi, ukugcina ukusikwa kwezinqa kube kuncane ngangokunokwenzeka ukukhuphula umzimba phansi. Lapho ufinyelela iphuzu eliphezulu, bala uye ku-3 bese wehla. Ukwenza kube nzima, ungaphakamisa isiqu phansi isikhathi ngasinye, welule umlenze owodwa uye ophahleni bese ubuyela endaweni yokuqala.

4. Imbaza

Kulokuzivocavoca kufanele ulale ngohlangothi bese ubeka ingalo yakho isekela ikhanda lakho, imilenze yakho kufanele igobile. Umhlane kufanele uqondaniswe kahle futhi ukuzivocavoca kuqukethe ukuvula umlenze ongaphezulu, ukugcina izinyawo zithinta. Ukunakekelwa kufanele kuthathwe ukuze ungavumeli isiqu sibuyele emuva futhi noma ngabe ukuvulwa komlenze akukukhulu kakhulu, okubalulekile ukuzwa ukuthi i-gluteus iyasetshenzwa.

5. Ukuphakamisa imilenze

Ngenkathi ulele ngohlangothi, kufanele ugcine imilenze yakho yeluleke kahle futhi umzimba uqondaniswe kahle, lapho ungabheka phansi futhi ubone kuphela izeluleko zezinzwane zakho. Ukuzivocavoca kuqukethe ukuphakamisa umlenze ongaphezulu ukuphakama kwesinqe bese uphinde uphakamise umlenze ongezansi ukuze ujoyine ezingeni le-hip. Ngemuva kwalokho imilenze emibili ehlangene kufanele yehliswe.

Ubani ongaba nalesi sifo

Ubuthakathaka be-gluteus ephakathi bungathinta noma ngubani ohlala phansi futhi ochitha ngaphezulu kwamahora ayisishiyagalombili ngosuku ehleli, ngaphandle kokuzivocavoca. Kodwa-ke, lesi sifo singathinta nabantu abenza umsebenzi wokuzivocavoca umzimba njalo, njengabagijimi abathanda ukugijima bodwa, ngaphandle kokuqapha kochwepheshe nangaphandle kokuqinisa amanye amaqembu emisipha.

Ngakho-ke, kulula kumgijimi ozilolonga yedwa ukuthuthukisa lobu buthakathaka be-gluteus ephakathi kunalabo abenza i-triathlon, ngokwesibonelo, ngoba ukuhluka kokuzivocavoca umzimba kusiza ekuqiniseni amaqembu emisipha eminingana, kube wusizo emzimbeni.

Ungayibona kanjani i-dead butt syndrome

Ukubona ubuthakathaka be-gluteus ephakathi, umuntu angakwazi ukuma futhi asekele isisindo somzimba emlenzeni owodwa. Lapho le misipha ibuthakathaka noma ivuvukala, izinhlungu esinqeni zivamile; ubuhlungu ezinqeni ngesikhathi sokushaya, futhi kuvamile ukugcina isinqe sime kahle futhi sime kahle kuleso sikhundla. Ubuhlungu bungabuye buzibonakalise lapho umuntu elele ngohlangothi futhi ephakamisa umlenze oweluliwe kuze kufike enqeni noma ngaphezulu, lapho egijima noma echitha ngaphezulu kwemizuzu engama-30 ehleli.

Imiphumela yezempilo

Ubuthakathaka be-gluteus emaphakathi bungadala ukuvuvukala kwethenda lalesi sicubu, esidala ubuhlungu obukhulu, njengohlobo lwe-twinge esifundeni se-hip lapho umile amahora amaningi, ukukhuphuka izitebhisi noma ukuhlala esihlalweni esiqinile. Ngenxa yalokho, kusengaba khona ubuhlungu emgogodleni we-lumbar oba njalo emadolweni ngenxa yesifo sokungqubuzana kwebhande le-iliotibial futhi kwandise amathuba okuqhuma kweqakala ngesikhathi sokugijima.

Uma ngabe lezi zimpawu zikhona, kufanele uye kudokotela wamathambo ukuze ukwazi ukwenza izivivinyo ezingakhomba lesi sifo futhi uqiniseke ukuthi asiphathelene nezinye izifo ezifana ne-osteomyelitis noma i-bursitis, isibonelo. Imvamisa, izivivinyo azidingeki futhi izinhlobo ezithile kuphela zokushaya izandla nezikhundla ezithile, okuwukuhlolwa kwamathambo, zanele ukufinyelela ekuxilongweni.

Ezinye izinhlobo zokwelashwa

Lapho ubuthakathaka be-gluteus ephakathi kubangela ubuhlungu obukhulu nokungakwazi ukuhlala isikhathi eside, udokotela wamathambo angancoma ukuthatha izidakamizwa ezilwa nokuvuvukala njenge-Ibuprofen noma iNaproxen nokusebenzisa umuthi onjengeCataflan ukudlulisa indawo yobuhlungu. Kodwa-ke, ukuzivocavoca kanye ne-physiotherapy kubalulekile ukugcina amaqembu emisipha elinganisela kahle Ukuthanjiswa okujulile kwe-gluteal nakho kuyasiza ekwelapheni ukuvuvukala futhi kunciphise ukusebenza, ukunciphisa imvamisa yakho nesikhathi kubalulekile futhi ukwelapha lesi sifo ngokushesha.

Ungasigwema kanjani lesi sifo

Indlela engcono yokugwema i-dead butt syndrome ukuzivocavoca ngamaqembu emisipha ehlukene. Lokhu kukhombisa ukuthi ikakhulukazi abagijimi kufanele futhi baqinise imisipha yabo ekhazimulayo nesisu ngesikhathi sokuqeqeshwa kwabo. Lezi zivivinyo kufanele ziqondiswe uchwepheshe wezemfundo yomzimba, umqeqeshi womuntu siqu noma i-physiotherapist osebenza namaPilates, ngokwesibonelo.