Ubuhlungu be-SCM nalokho Ongakwenza

-Delile

• Uyini umsipha we-SCM?
• Ubuhlungu be-Sternocleidomastoid bubangela
• Izimpawu zobuhlungu be-Sternocleidomastoid
• Ukuzivocavoca nobuhlungu be-Sternocleidomastoid
• Ukujikeleza kwentamo
• Ikhanda litshekisa
• Unxantathu Oguqukile
• Ipulangwe Eliphezulu
• Izinguquko ezincane zokunciphisa ubuhlungu be-sternocleidomastoid
• Ukuma kanye ne-ergonomics
• Izingubo nokulala ukhululekile
• Ukubhucungwa
• Amaphakethe okushisa noma amakhaza
• Ukuthatha

Uyini umsipha we-SCM?

Imisipha ye-sternocleidomastoid (SCM) itholakala ezansi kogebhezi lwakho ohlangothini ngalunye lwentamo yakho, ngemuva kwezindlebe zakho.

Kuzo zombili izinhlangothi zentamo yakho, imisipha ngayinye yehlela phansi ngaphambili kwentamo yakho bese ihlukana ukuze inamathisele phezulu kwe-sternum ne-collarbone yakho. Imisebenzi yale misipha emide, eminyene yile:

• ujikelezisa ikhanda lakho ngapha nangapha
• ukuguqula intamo yakho ukuletha indlebe yakho ehlombe lakho
• ukugoba intamo yakho phambili ukuletha isilevu sakho esifubeni sakho
• ukusiza ekuphefumuleni nasekuphefumuleni

Kuyasiza nokuhlafuna nokugwinya futhi kuzinzise ikhanda lakho lapho ulilahla emuva.

Ubuhlungu be-Sternocleidomastoid bubangela

Ubuhlungu be-SCM bungaba nezimbangela eziningi ezivame ukuhlobana nohlobo oluthile lokuqina kwemisipha. Ukuqina kwenye ingxenye yomzimba wakho kungadala ubuhlungu obuthunyelwe ku-SCM yakho. Ingaphinde iqine futhi ifinyezwe kusuka emisebenzini ephindaphindwayo enjenge:

• ukugoba phambili ukuthayipha
• ubheke phansi ifoni yakho
• ukuguqula ikhanda lakho lisuke esikhungweni ngenkathi usebenzisa ikhompyutha

Izimbangela zobuhlungu be-SCM zingafaka izimo zempilo ezingamahlalakhona, njenge-asthma, kanye nezifo zokuphefumula ezinzima, njenge-sinusitis, i-bronchitis, i-pneumonia, nomkhuhlane.

Ezinye izimbangela zobuhlungu be-SCM zifaka:

• ukulimala okufana ne-whiplash noma ukuwa
• umsebenzi ophezulu njengokupenda, ukubaza, noma ukulengisa amakhethini
• ukuma kabi, ikakhulukazi lapho ikhanda lakho liphambili noma liphendukele ohlangothini
• ukuphefumula kwesifuba okungajulile
• ukulala ngesisu ikhanda lakho liphendukele kolunye uhlangothi
• ukunyakaza okungazelelwe
• imisipha yesifuba esiqinile
• ikhola lehembe eliqinile noma uthayi

Izimpawu zobuhlungu be-Sternocleidomastoid

Ungabuzwa ubuhlungu be-SCM ngezindlela ezimbalwa ezihlukile. Intamo yakho, amahlombe, noma ingemuva elingaphezulu lingazwela ngokukhethekile ukuthinta noma ukucindezela. Ungase uzwe ubuhlungu ezonweni zakho, ebunzini, noma eduze kwamashiya akho.

Ubuhlungu obubuhlungu, obuhlungu bungahambisana nemizwa yokuqina noma ingcindezi. Ukuguqula noma ukutshekisa ikhanda lakho kungadala ubuhlungu obukhulu. Ukulimala okungathi sína kungabandakanya ukuvuvukala, ukuba bomvu nokulimala. Ukuqubuka kwemisipha nakho kungenzeka.

Ungaba nezinye zalezi zimpawu ezilandelayo:

• ubunzima bokuphakamisa ikhanda lakho
• ukudideka
• isiyezi noma ukungalingani
• ukukhathala kwemisipha
• isicanucanu
• ubuhlungu emhlathini wakho, entanyeni, noma emuva kwekhanda lakho
• ubuhlungu endlebeni yakho, esihlathini, noma kuma-molars
• kukhala ezindlebeni zakho
• ukucasuka kwesikhumba
• ukuqina
• ikhanda lokungezwani noma i-migraine
• izinyembezi ezingachazeki
• ukuphazamiseka okubukwayo okufana nokubona okufiphele noma ukukhanya okuvela kufiphele

Ukuzivocavoca nobuhlungu be-Sternocleidomastoid

Beka eceleni okungenani imizuzu engu-15 ngosuku ukuze wenze uhlobo oluthile lokulula noma ukuma kwe-yoga. Nazi izibonelo ezimbalwa zokuqalisa:

Ukujikeleza kwentamo

1. Hlala noma ume ubheke phambili.
2. Exhale bese uphendulela ikhanda lakho kancane ngakwesokudla, ugcine amahlombe akho ekhululekile futhi ehle.
3. Adonse umoya abuyele esikhungweni.
4. Exhale bese ujika ubheke phezu kwehlombe lakho lesobunxele.
5. Yenza ukujikeleza okungu-10 ohlangothini ngalunye.

Ikhanda litshekisa

1. Hlala noma ume ubheke phambili.
2. Exhale njengoba utshekisa kancane indlebe yakho yangakwesokudla ubheke ehlombe lakho.
3. Sebenzisa isandla sakho sokudla ukufaka ingcindezi emnene ekhanda lakho ukujulisa ukwelula.
4. Bamba ukuphefumula okumbalwa, uzwe ukunwebeka ohlangothini lwentamo yakho kuye entanyeni yakho.
5. Uma uhogela, buyela endaweni yokuqala.
6. Phinda ngakolunye uhlangothi.
7. Yenza ama-tilts ayi-10 ohlangothini ngalunye.

Kukhona okunye ukwelula ongakwenza usendaweni ohleli kuyo, njengasedeskini lakho noma ngenkathi ubuka i-TV.

Ukuzijwayeza i-Yoga kunganikeza ngezinzuzo zokwelula nokuphumula jikelele. Nazi izimo ezimbili zobunzima obuhlukahlukene ezingasiza imisipha yakho yentamo ngesikhathi:

Unxantathu Oguqukile

1. Yima ngezinyawo zakho ziqhelelene ngamamitha amane.
2. Bhekisa izinzwane zakho zangakwesokudla phambili bese izinzwane zakho zesobunxele zivele engeli elincane.
3. Isikwele okhalweni lwakho bese ubheke phambili ohlangothini olufanayo izinzwane zakho zokunene zikhomba.
4. Phakamisa izingalo zakho ezinhlangothini zakho ukuze zifane phansi.
5. Hinge kancane okhalweni lwakho ukuze ugoqe phambili, ume lapho i-torso yakho ifana phansi.
6. Letha isandla sakho sobunxele emlenzeni wakho, phansi, noma ebhlokini, noma yikuphi lapho ungafinyelela khona.
7. Nweba ingalo yakho yangakwesokudla iqonde phezulu ngesandla sakho sibheke kude nomzimba wakho.
8. Jikisa amehlo akho ukuze ubheke phezulu ngasesithupheni sakho sokudla.
9. Exhale ukuvula intamo yakho ukubheka phansi phansi.
10. Faka lapho ubuyisela ukubuka kwakho phezulu.
11. Gcina wonke umzimba wakho uzinzile bese uqhubeka nokushintshana kwentamo njengoba uhlala endaweni engama-1.
12. Yenza ngakolunye uhlangothi.

Ipulangwe Eliphezulu

Lokhu ukuma kukuvumela ukuthi ulenga ikhanda lakho phansi nangaphansi, ukhulule ukungezwani entanyeni nasemahlombe. Lokhu kukhulisa futhi kunwebe i-SCM, isifuba, kanye nemisipha yehlombe.

Qiniseka ukuthi emuva kwentamo yakho kukhululeke ngokuphelele ukugwema ukucindezela umgogodla wakho. Uma ungakhululekile ukuthi uvumele ikhanda lakho lilenge emuva, ungafaka isilevu sakho esifubeni sakho bese welula ngemuva kwentamo yakho. Gxila ekubandakanyeni imisipha yakho yentamo ngaphandle kokuhlunga.

Ungavumela futhi ikhanda lakho ukuthi lilenge emuva kuhlobo oluthile lokusekelwa njengesihlalo, udonga, noma amabhulokhi ahlanganisiwe.

1. Ngena endaweni yokuhlala ulule imilenze phambi kwakho.
2. Cindezela izintende zezandla zakho phansi eceleni kwezinqulu zakho.
3. Phakamisa izinkalo zakho bese uletha izinyawo zakho ngaphansi kwamadolo akho.
4. Julisa i-pose ngokulungisa imilenze yakho.
5. Vula isifuba sakho bese uvumela ikhanda lakho lihlehle emuva.
6. Bamba kuze kufike kumasekhondi angu-30.
7. Yenza lokhu kube izikhathi ezi-3.

Uma wenza lezi zibonakaliso njengengxenye yeseshini ephelele ye-yoga, qiniseka ukuthi uzenze ngemuva kokufudumala.

Kunezimo eziningi ze-yoga ikakhulukazi zobuhlungu bentamo ongazihlola lapha.

Izinguquko ezincane zokunciphisa ubuhlungu be-sternocleidomastoid

Ukuma kanye ne-ergonomics

Ukwelashwa kungahle kube lula njengokushintsha isimo sakho, ikakhulukazi uma usebenza noma wenza imisebenzi ethile usesimweni esibangela ubuhlungu. Ungashintsha indawo yesihlalo noma ideski lakho bese usebenzisa ihedsethi esikhundleni sokubamba ifoni phakathi kwendlebe nehlombe.

Izingubo nokulala ukhululekile

Qiniseka ukuthi unendawo eyanele entanyeni yamahembe akho nothayi. Cabanga ukugqoka okokubopha entanyeni ngenkathi ulele ukugcina intamo yakho isendaweni efanele. Ungabeka ithawula eligoqiwe ngaphansi kwentamo yakho ukuxhasa ijika ezansi kogebhezi lwakho.

Ukubhucungwa

Cabanga ukuthola ukubhucungwa kaningi kanye ngesonto. Lokhu kungasiza ekunciphiseni ukungezwani kwemisipha nengcindezi, yize imiphumela ingahle ibe yesikhashana nje.

Ungenza nokuzihlikihla ekhanda, entanyeni nasemahlombe imizuzu eyi-10 ngosuku. Ungasebenzisa futhi ezinye izindlela zokwelapha ezinjenge-chiropractic acupuncture.

Amaphakethe okushisa noma amakhaza

Izindlela zokwelapha ezishisayo nezibandayo ziyindlela elula yokwelapha ubuhlungu ekhaya. Lokhu kungasiza ukukhulula ukuvuvukala, ukukhulula imisipha, nokunciphisa izinhlungu.

Faka i-ice pack noma iphedi yokushisa endaweni ethintekile imizuzu engama-20 amahlandla ambalwa usuku lonke. Uma ushintsha phakathi kwalokhu okubili, qeda ngokwelashwa okubandayo.

Ngokuthola okwengeziwe kwansuku zonke, nayi inqubo eyodwa ongazama ngayo.

Ukuthatha

Kunezindlela eziningi zokwelapha ubuhlungu be-SCM. Ungahlola izinketho ukuthola ukuthi iziphi ezikusiza kakhulu ukuphatha izimpawu zakho. Ungenzi noma yini ebangela ubuhlungu noma eyenza izimpawu zibe zimbi kakhulu. Khuluma nodokotela ngalokho ozamile nokuthi yini abangayenza ukusiza.