Chifukwa Chake Muyenera Kusamala Zakuyenda Kwa Thoracic Spine

Zamkati

• Kodi Thoracic Spine Ndi Chiyani?
• Chifukwa Chomwe Thoracic Spine Mobility Ndiyofunika Kwambiri
• Kodi Muli ndi Mphuno Yosauka ya Thoracic Spine?
• Momwe Mungakulitsire Thoracic Spine Mobility
• Onaninso za

Ngati mwakhalapo olimbitsa thupi omwe amafunika kupindika kapena kupotoza, mwina mwamvapo ophunzitsa akuyamika mayendedwe a "thoracic spine" kapena "T-spine" kuyenda. (Polankhula za mawu ophunzitsa ophunzitsa, izi ndi zomwe muyenera kudziwa za unyolo wanu wam'mbuyo.)

Apa, akatswiri amagawana komwe makamaka msana wa thoracic uli, komwe umapezeka, chifukwa chake ukuyenera kuyendetsedwa, ndi zomwe mungachite kuti mupangeZambiri mafoni - chifukwa, chenjezo lowononga, muyenera kutero.

Kodi Thoracic Spine Ndi Chiyani?

Kuchokera pa dzina lake, mwina mukudziwa kuti msana wanu wa thoracic uli mu (drum roll yanu chonde) ... msana. Msana wanu uli ndi magawo atatu (khomo lachiberekero, thoracic, ndi lumbar), ndipo msana wa thoracic ndi gawo lapakati lomwe lili kumtunda kwanu, kuyambira kumapeto kwa khosi mpaka kumimba, akufotokoza a Nichole Tipps, mankhwala - Wophunzitsa wokhazikika komanso wophunzitsira wotsogolera ndi V Shred.

Minofu yolumikizidwa ndi ma vertebrae (kudzera pamitsempha) m'derali amatchedwa 'spinalis' ndi 'longissimus.' Awa ndiwo akatumba oyambira kukuthandizani kuti muziimirira, kukhala mokhazikika mukakhala pansi, ndipo koposa zonse, kuteteza msana wanu, akufotokoza Allen Conrad, D.C., C.S.C.S. dokotala wa chiropractic ku Montgomery County Chiropractic Center ku North Wales, PA.

Chifukwa Chomwe Thoracic Spine Mobility Ndiyofunika Kwambiri

Pamene msana wa thoracic ukugwira ntchito bwino, umakulolani kusuntha mbali zonse. "Amapangidwa kuti azitha kuyenda komanso kuyenda, kupindika komanso kupindika. Zapangidwira kupindika, kukulitsa, ndikusinthasintha," akufotokoza a Medhat Mikhael, MD, katswiri wothandizira kupweteka kwa Spine Health Center ku Memorial Care Orange Coast Medical Center ku Fountain Valley, California. Ndizomwe zimakupatsani mwayi wochita bwino mayendedwe onse omwe mumagwiritsa ntchito tsiku ndi tsiku.

Vuto ndiloti, moyo wamasiku ano wongokhala umapangitsa kuti msana wa thoracic uchepe. “Mofanana ndi zinthu zambiri za m’thupi, zimakhala kuti ‘ukapanda kuzigwiritsa ntchito umataya,” akufotokoza motero Dr. Mikhael. "Kuperewera kwa msana wamtundu wa thoracic kumatanthauza kuti msana wam'mimba, m'chiuno, m'mapewa ndi minofu yoyandikira zonse zimakulipirani kuti musunthe momwe mungafunire kuyenda." Pakapita nthawi, zipukutuzi zimatha kubweretsa mavuto. (Onani: Zopeka Zomwe Muyenera Kuzinyalanyaza)

Ngati mulibe thoracic spine mobility, chiopsezo chovulala kwa lumbar spine-gawo la msana wanu kumbuyo kwanu-ndipamwamba kwambiri. "Msana wa lumbar umatipangitsa kuti tikhale okhazikika ndipo sutanthauza kuti tisunthire konse," akutero. "Chifukwa chake pamene mafupawa omwe sanapangidwe kuti azitha kuyenda, akukakamizidwa kuti azitha kuyenda, zimakakamiza ma disc kumapeto kwanu." Zotsatira zotheka: kutupa, kuchepa, kapena kutulutsa ma disc, kupweteka kwakumbuyo kwapafupipafupi, kuponderezana kwapakhosi, kupindika kwa minofu, ndi kuvulala kwamitsempha yamtsempha. Yikes. (Ndikufuna kudziwa ngati kuli koyenera kukhala ndi ululu wam'munsi pambuyo pa kulimbitsa thupi? Apa dokotala amayankha Q).

Zowopsa sizimayimira pamenepo. Ngati msana wanu wa thoracic suli wothamanga, nthawi iliyonse yomwe mumayenera kusuntha pamwamba pamutu, mapewa anu amapanga chifukwa chosowa kuyenda, akufotokoza Dr. Mikhael. "Ngati muli ndi kutsekeka kwa mapewa kapena mavuto aakulu a paphewa ndi khosi zikhoza kukhala chifukwa cha kusowa kwa kuyenda kwa msana wa thoracic." (Zokhudzana: Kulimbitsa Thupi Kwapamwamba Kwambiri Kwa Anthu Amene Ali ndi Ululu Wamapewa).

Kodi Muli ndi Mphuno Yosauka ya Thoracic Spine?

Pangozi yakuliza alarmist, ngati mugwira ntchito pa desiki 9-to-5, palikwambiri mwayi wabwino kuyenda kwanu kwa msana wa thoracic kungagwiritse ntchito kusintha. Koma ngakhale simutero, ganiziranizonse nthawi yomwe mumakhala, mukugwa pawindo, kuwonera Netflix, kapena kukhala mgalimoto kapena sitima…ndendende. (Pano: 3 Zochita Zolimbana Thupi La Desk)

Mukukayikirabe? Pali mayeso angapo achangu omwe mungachite. Choyamba, yang'anani mbiri yanu yakumbuyo pagalasi: Kodi msana wanu wakutsogolo umasunthira kutsogolo? "Pamene kusuntha kwa msana wanu wa thoracic sikuli bwino mumalipira kumbuyo kwanu kumtunda, komwe kumasintha kaimidwe kanu," akufotokoza Dr. Mikhael. (Zogwirizana: 9 Yoga Ikufuna Kuti Atsegule Paphewa Lanu).

Kenako, yesani mayeso a Thread the Singano. (Yogis, kusunthaku kuyenera kukhala kozolowereka kwa inu.) "Kuwonetsaku kukuwonetsani mtundu wanji wamavuto omwe mumagwira mu minofu, misampha, mapewa, ndi T-msana," akutero Tipps.

• Yambani pamanja ndi mawondo anu.
• Kusunga dzanja lanu lamanzere ndikubzala m'chiuno, fikirani dzanja lanu lamanja pansi pa thupi lanu. Kodi mumatha kugwetsa phewa lanu lakumanja ndi kachisi pansi? Khalani pano kwa mpweya wokwanira kasanu.
• Tsegulani ulusi dzanja lanu lamanja ndikuwongoka dzanja lanu lakumanja ndi chiuno chofanana, potozerani kumanja, kufikira kudzanja lamanja ku denga. Kodi mumatha kupanga mkonowo mozungulira pansi, kapena ukucheperachepera?

Zoonadi, ngati muli ndi zovulala kapena / kapena zowawa zomwe Dr. Mikhael watchulidwa pamwambapa, palinso mwayi wabwino wa thoracic spine immobility ndi gawo la zomwe.anayambitsa nkhani poyamba. (Ngati simunachitepo kale, ganizirani izi chikumbutso chanu chochezeka kuti mufunsane ndi dokotala, chiropractor, kapena othandizira thupi omwe angakuthandizeni kuchira).

Momwe Mungakulitsire Thoracic Spine Mobility

Yoga, kutambasula kusanachitike komanso pambuyo polimbitsa thupi, komanso kulimbitsa thupi (monga MobilityWod, Movement Vault, ndi RomWOD) ndiye kubetcha kwanu kopambana apa, akutero Tipps: "Mukachita mosasintha, machitidwewa amathandizira kusuntha kwanu mderali. . " (Yesaninso kugwiritsa ntchito chitoliro cha PVC pobowola mosuntha.)

Ndipo musaiwale kutulutsa thovu. Ikani pamimba panu ndikuyika chopukutira cha thovu m'munsi mwa chifuwa chanu (pamwamba pa matumbo anu, pamodzi ndi minofu ya pectoral) ndikugwedezani kumbuyo ndi kutsogolo kwa mphindi ziwiri, akutero Dr. Mikhael. Kenako, pindani kumbuyo kwanu ndi chodzigudubuza cha thovu chomwe chili chopingasa pamwamba pa mapewa anu. Pepani mutu wanu, khosi ndi kumbuyo kwanu kuti mubwerere momwe mungathere. "Osangogwedezeka, ingogona chagada ndikuwongola mikono yanu kuyesera kukhudza manja anu pansi kumbuyo kwanu," akutero. Mwachidziwikire, simudzatha kugwira manja anu kumbuyo kwanu nthawi yoyamba - kapena ngakhale nthawi 100 zoyambirira!. "Koma pangani izi kangapo pamlungu kwa mphindi zisanu mpaka khumi ndipo muwona kuti kuyenda kwanu kukuyenda bwino," akutero.

Ndipo chifukwa minofu ya thoracic ndiyofunikira pakuyenda mozungulira, Conrad akuwonetsa kuti kungoyang'ana pamitanda yomwe ingakuthandizeni kukulitsa kusinthasintha komanso kutonthoza poyenda ndikusinthasintha kumtunda. Malingaliro ake atatu apamwamba? Kuluka singano, mphaka / ngamila, ndikungopachika pamatabwa osalowererapo.

Kuti mupeze china chosavuta kuphatikizira tsiku ndi tsiku, yesani kuchita izi: Dr. Mikhael. Ndiye kupindika ku mbali choncho kumanja chigongono pa armrest lamanzere; chigongono chakumanja choloza kumwamba. Chitani zinthu 10 mbali imodzi, katatu patsiku.

Kodi mukufunanso zowonjezeranso kuti musinthe kuyenda kwanu kwa msana? Chabwino, "mukamasuntha bwino msana wa thoracic nthawi zambiri mumakhala ndimapapu ambiri ndipo mumatha kutsegula chifuwa chanu ndikupuma," atero a Dr. Mikhael. Yep, ma thoracic osunthira othandizira nawonso amakuthandizani mwachangu kuti mukhale ndi mphamvu zama mtima.

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