Kungani Kufanele Ukhathalele Ukuhamba Kwama-Thoracic Spine

-Delile

• Uyini Umgogodla Wethracic?
• Kungani I-Thoracic Spine Mobility Ibaluleke Kangaka
• Ingabe Une-Thoracic Spine Mobility Empofu?
• Ungakuthuthukisa Kanjani Ukuhamba Kwe-Thoracic Spine
• Buyekeza kwe-

Uma uke wathatha ikilasi lokufaneleka elidinga ukugoba noma ukusonteka, kungenzeka ukuthi uzwe abaqeqeshi bebabaza izinzuzo "ze-thoracic spine" noma "T-spine" ukuhamba. (Uma ukhuluma ngemisho abaqeqeshi abayithandayo, nakhu okufanele ukwazi mayelana nochungechunge lwakho lwangemuva.)

Lapha, ochwepheshe babelana lapho ngokuqondile umgogodla we-thoracic, lapho utholakala khona, kungani udinga ukuhamba, nokuthi yini ongayenza ukuze uwenze.Okuningi iselula — ngoba, isexwayiso sokuphanga, udinga nakanjani.

Uyini Umgogodla Wethracic?

Kusuka egameni layo, mhlawumbe uyazi ukuthi umgogodla wakho we-thoracic utholakala ku- (drum roll yakho) ... umgogodla. Ikholomu yakho yomgogodla inezigaba ezintathu (umlomo wesibeletho, i-thoracic, ne-lumbar), futhi umgogodla we-thoracic ingxenye ephakathi nendawo yakho engenhla, kusukela phansi kwentamo futhi yehlisela esiswini, kuchaza u-Nichole Tipps, umuthi wezemidlalo. - Umqeqeshi womuntu siqu oqinisekisiwe kanye nomqeqeshi oholayo nge-V Shred.

Imisipha enamathiselwe kuma-vertebrae (ngemigqa) kuleyo ndawo ibizwa ngokuthi 'umgogodla' kanye ne 'longissimus.' Lena imisipha eyinhloko ehilelekile ekusizeni ukuthi ume uqonde, ugcine ukuma ngendlela efanele lapho uhlezi, futhi—okubaluleke kakhulu—ukuvikela ikholomu yakho yomgogodla, kuchaza u-Allen Conrad, D.C., C.S.C.S. udokotela we-chiropractic eMontgomery County Chiropractic Center eNyakatho Wales, PA.

Kungani I-Thoracic Spine Mobility Ibaluleke Kangaka

Lapho umgogodla we-thoracic usebenza kahle, ukuvumela ukuthi uhambe ngokuqonde kuzo zonke izinkomba. "Yakhelwe ukuhamba nokunyakaza, ukugoba nokujija. Yenzelwe ukuguquguquka, ukunwetshwa, nokujikeleza," kuchaza uMedhat Mikhael, MD, uchwepheshe wezokuphathwa kobuhlungu weSpine Health Center e-Memorial Care Orange Coast Medical Center eFountain Valley, eCalifornia. Yilokho okukuvumela ukuthi wenze ngokuphepha yonke iminyakazo oyisebenzisayo emisebenzini yansuku zonke.

Inkinga ukuthi, indlela yokuphila yanamuhla yokunganyakazi isiza ukunciphisa ukuhamba komgogodla we-thoracic. “Njengezinto eziningi ezisemzimbeni, kuyisimo sokuthi ‘uma ungayisebenzisi ulahlekelwa yiyo,” kuchaza uDkt. Mikhael. "Ukuntuleka kokuhamba komgogodla we-thoracic kusho ukuthi umgogodla we-lumbar, i-pelvis, amahlombe kanye nemisipha ezungezile konke kunxephezela ukukuvumela ukuthi uhambise indlela ofuna ukuhamba ngayo." Esikhathini eside, lezo zinxephezelo zingaholela ekulimaleni. (Bheka: Izinganekwane Zokuhamba Okufanele Uzinake)

Uma untula ukuhamba komgogodla we-thoracic, ingozi yokulimala kwe-lumbar spine-ingxenye yomgogodla wakho emhlane wakho ophansi-iphezulu kakhulu. "I-lumbar spine yenzelwe ukusigcina sizinzile futhi ayihloselwe ukunyakaza kakhulu," usho kanje. "Ngakho-ke lapho la malungu angadalelwanga ukuba abe ngumahamba nendlwana, lapho ephoqeleka ukuba ahambe, lokho kufaka ingcindezi enkulu kuma-discs emhlane ongezansi." Imiphumela engaba khona: ukuvuvukala, ukonakala, noma ukuhlanjululwa kwama-discs, ubuhlungu obujwayelekile obuphansi emuva, ukuphuka kokucindezela, ukuphazamiseka kwemisipha nokulimala komgogodla. Yikes. (Ufuna ukwazi ukuthi ngabe kulungile yini ukuba nezinhlungu ezisezingeni eliphansi ngemuva kokuzivocavoca? Lapha udokotela ubamba leyo Q).

Izingozi azigcini lapho. Uma umgogodla wakho we-thoracic ungewona ohambayo, noma kunini lapho kufanele wenze ukunyakaza phezulu, amahlombe akho enza lokho kuntuleka kokuhamba, kuchaza uDkt Mikhael. "Uma une-impingement yehlombe noma izinkinga zehlombe nentamo engapheli kungase kube ngenxa yokuntuleka kokuhamba emgodleni we-thoracic." (Okuhlobene: Ukusebenza Okuhle Kakhulu Komzimba Kwabantu Abanobuhlungu Bamahlombe).

Ingabe Une-Thoracic Spine Mobility Empofu?

Engcupheni yokuzwakala njenge-alamu, uma usebenza edeskini 9-to-5, kukhona ifayela le-kakhulu ithuba elihle ukuhamba kwakho komgogodla we-thoracic kungasebenzisa ukuthuthukiswa. Kepha noma ungenjalo, cabanga ngakhokonke leso sikhathi osichitha uhlezi, ulele phezu kwesikrini, ubukele i-Netflix, noma uhlezi emotweni noma esitimeleni...khona kanye. (Lapha: Ukuzivocavoca Oku-3 Ukulwa Nomzimba Wedeski)

Usangabaza? Kukhona izivivinyo ezimbalwa ezisheshayo ongazenza. Okokuqala, bheka iphrofayili yakho eseceleni esibukweni: Ngabe iqolo lakho elingaphezulu lingenele phambili? "Lapho ukuhamba kwakho komgogodla we-thoracic kungalungile ubuyisela emuva kwakho okungaphezulu, okushintsha ukuma kwakho," kuchaza uDkt Mikhael. (Kuhlobene: I-9 Yoga Ima Ukuvula Amahlombe Akho).

Bese uzama i-Thread the test Needle. (Yogis, lesi sinyathelo kufanele sikujwayele.) "Le pose izokukhombisa ukuthi uluhlobo luni lokuqina obambe kulo emisipheni ye-rhomboids, kwizicupho, emahlombe naku-T-spine," kusho uTipps.

• Qala ezandleni nasemadolweni akho.
• Gcina isandla sakho sobunxele sitshalwe futhi izinqulu ziyisikwele, finyelela ingalo yakho yesokudla ngaphansi komzimba wakho. Ungakwazi yini ukuwisa ihlombe lakho langakwesokudla kanye nethempeli phansi? Hlala lapha ukuphefumula okuhlanu.
• Khipha intambo yesandla sakho sokudla bese ugcina ingalo yakho yangakwesokudla iqonde futhi isinqe sesikwele, jika kwesokudla, ufinyelele ingalo yangakwesokudla usiya ophahleni. Ingabe uyakwazi ukwenza leyongalo iqonde ngqo phansi, noma iyawa?

Yiqiniso, uma unokulimala kanye/noma izinkinga ezibuhlungu uDkt. Mikhael okukhulunywe ngazo ngenhla, kunethuba elihle lokuthi i-thoracic spine immobility iyingxenye yalokho.kubangelwe inkinga ekuqaleni. (Uma ungakenzi kanjalo, naka lesi sikhumbuzi sakho sobungani sokuthintana nodokotela, udokotela wezifo ezithathelwanayo, noma umelaphi womzimba ongakusiza ukuthi ululame).

Ungakuthuthukisa Kanjani Ukuhamba Kwe-Thoracic Spine

I-Yoga, ukunwebeka kwangaphambi nangemuva kokuzivocavoca, nokuzivocavoca ukuhamba (njengeMobilityWod, iMovement Vault, neRomWOD) ukubheja kwakho okuhle kakhulu lapha, kusho uTipps: "Kwenziwa ngokungaguquguquki, le mikhuba izothuthukisa ukuhamba kwakho kuleso sifunda ." (Futhi zama ukusebenzisa ipayipi le-PVC lokuzivivinya kokuhamba.)

Futhi ungakhohlwa ukugoqa amagwebu. Lala ngesisu bese ubeka i-foam roller engxenyeni engezansi yesifuba sakho (ngakwesokudla ngaphezu kwamathambo akho, eduze kwemisipha yakho ye-pectoral) bese uzulazula emuva naphambili imizuzu emibili, kusikisela uDkt. Mikhael. Okulandelayo, ginqa emhlane wakho nge-foam roller ebekwe ngokuvundlile eduze kweziqongo zamahlombe akho. Kancane kancane vumela ikhanda lakho, intamo kanye nomhlane ongaphezulu kunwebe emuva kuze kube ngokunethezeka. “Unganyakazi, vele ulale ufulathele futhi uqondise izingalo zakho uzama ukuthinta izandla zakho phansi ngemuva kwakho,” usho kanje. Ngokunokwenzeka, ngeke ukwazi ukuthinta izandla zakho ngemuva kwakho okokuqala — noma ngisho nezikhathi zokuqala eziyikhulu!. "Kodwa yenza le combo izikhathi eziningana ngesonto imizuzu emihlanu kuya kweyishumi futhi uzobona ukuhamba kwakho kuyathuthuka," usho kanje.

Futhi ngenxa yokuthi imisipha ye-thoracic iyisihluthulelo sokunyakaza okujikelezayo, i-Conrad iphakamisa ukugxila ezenzweni ezikusiza ukwandisa ukuguquguquka nokunethezeka ngokuhamba nokuzungeza ingemuva elingenhla. Iziphakamiso zakhe ezintathu eziphezulu? Ukuchusha inaliti, ikati / ikamela, nokulenga nje kubha yokudonsa kungathathi hlangothi.

Ukuze uthole okuthile okulula ukukufaka osukwini lwakho nosuku, zama lokhu kuvivinya kwesihlalo somgogodla we-thoracic: Hlala esihlalweni sakho nomhlane oyisicaba, umgogodla ohlangene, bese ubeka izandla zakho ngemuva kwekhanda lakho sengathi uhlezi, uyachaza. UDkt Mikhael. Bese usonteka uye ohlangothini lwendololwane engakwesokudla e-armrest yangakwesobunxele; indololwane yesokudla ikhombe esibhakabhakeni. Yenza ukuthinta okungu-10 ngakunye, kathathu ngosuku.

Udinga ukukholisa nakakhulu ukuthuthukisa ukuhamba kwakho komgogodla we-thoracic? Yebo, "lapho uhamba kahle emgogodleni we-thoracic uvame ukuba nomthamo wamaphaphu omningi futhi ukwazi kangcono ukuvula isifuba sakho uphefumule," kusho uDkt. Mikhael. I-Yep, ama-thoracic mobility boers nakho kuyindlela yakho esheshayo yokwenza ngcono umthamo wenhliziyo.

Buyekeza kwe-