Kana iwe uchitevera mamiriro ekugadzirwa kwemugadziro mune imwe nzira, iwe unogona kunge wakanzwa nezvekuputika. Mazuva ano, kusunungura zvakasimba, zviduku zviduku zvine purogiramu yemapuranga zvose asi nzira yakakosha yekuwedzera mararamiro ako ekufambisa uye kudzoka kubva pakurwadziwa kwepashure.
Iyo inzira yakakurumbira yekugadzirisa kurwadziwa kwemyofascial, kunyanya kukonzera pfungwa .
Iyo inotungamirirwa nekushambadza masayendisiti pamwe chete nevakawanda muhutano hwemishonga, hurombo hwemyofascial hunowanzobatanidzwa nehurombo husina kumira, kunyange hungave hunove hunoita nekuda kwekukuvara.
Icho chinonzi quintessential character of trigger point inoshungurudzwa. Mune mamwe mazwi, nepo chinotyisa chinenge chiri chinonzi nodule chakaoma icho chinogona kunzwika mune imwe nzvimbo, zvinowanzoitika muhutano hwakavimbika, hunogadziriswa hwekurwadziwa kune imwe nzvimbo. Izvo izvi zvinoita kuti zvive nyore kuti mamwe maitiro eesrapists uye vanachiremba vataure zvakanyanya pavanenge vachiziva uye vachirapa hurumende dzinoita.
Pasinei nekuzivikanwa kwayo sechasi-therapy yezvinhu zvakadaro, kuputika kwemafuro kwave kuri nyaya yekutsvakurudza kwechiremba. Uye kunyange zvishomanana zvidzidzo zvakaitwa munzira iyo nzira iyi ingashandiswa kuderedza kana kubvisa marwadzo ekurwadziwa. Zvimwechetezvo, vanhu vazhinji vanoti vanowana zororo pamarwadzo avo ekurwadziwa kwepasi kuburikidza vachishandisa purogiramu yepurogiramu kuti vashande pamusoro pefascia yavo.
Chii Chinonyangadza Rolling naFascia?
Kuputika kwemafuro nderimwe rudzi rweboka rakakura remichina inozivikanwa se self-myofascial release, kana SMR. SMR ndiyo nzira ipi zvayo yaunogona kuita iwe pachayo inokubvumira kuti iwe uite zvakanaka kune feccia, kazhinji mumunyoro unotsigirwa uye / kana kunyatsotevedza, kudhonza, kana kuti kuendesa nzira yemaitiro.
Uye kana iwe uri kushamisika kuti chii chinonzi, ndeyomukati-yakafanana neshinda inogadzirisa inogadzirisa misumbu, masisita, uye yose musculoskeletal system.
Pane imwe nyanzvi inoratidza kuti kana fascia fibers ichingobhururuka, izvi zvinosunga chero zvigadziro zviri mukati. Mune mamwe mazwi, maererano nedzidziso iyi, kana iwe uchifunga kuti une misungo yakaoma, funga zvakare. Zvinogona kunge iwe wakasungwa zvakashata zvinokanganisa mishonga yako.
Asi iyo fascial system haisi kungovhara misungo. Uturu hwaro hunoenda kumativi ese uye huputira nekukomberedza kunongedza muviri wose; iyi yakareba inosvika inobvumira fisi kuti isakanganise kwete mitsipa chete, asi nhengo dzako nehutano hwemitsipa, zvakare.
Uye yakasimba; bvunza chero mushure mekushanda kwemuviri wevamwe chii chakakosha pamusoro pescia, uye vangangopindura kuti inopa mutumbi nehutano hwakanaka, kuwedzera kana iwe wabvisa zvinhu zvose kubva mumuviri unorarama kunze kwehuwandu hwehupenyu, muviri unenge uchikwanisa kumira kumusoro uye kuchengeta maitiro ayo.
Kuputika kweputika ndiyo inonyatsoziva rudzi rwe SMR. Mimwe mitauro inosanganisira nzira yekuzvigadzirisa inoshandiswa kunyanya kugadzirisa fascia uye kushandisa gorofu kana tennis bhora kuti iwane nhanho dzinotyisa uye nzvimbo dzakakura dzekusungurudzika.
Maererano neNational Academy of Sport Medicine, (NASM) mabhodhoro emishonga nemakambani ekugadzirisa zvigaro akakodzera, zvakare. Iyo NASM inowedzera kuti zvipembenene zvinoputika zvinouya muhukuru hwakasiyana-siyana uye zvinorema, izvo zvinogona kukugonesa kugadzirisa zvinetso uye zvinhu zvakabatana, kuitira kuti kupisa kwako kwemafuro kusvike kusangana nemhuka yako uko kwazviri.
Kuita Zvakanaka Kuchinja muFascia With Foam Rolling
Zvichipa izvi zvose, unogona kunzwisisa kuputika kwemafuro uye mamwe maitiro e SMR senzira dzekuchinja kwakanaka muFacia, kubvisa kinks uye glitches zvinowedzera ipapo (uye izvo zvinorega kushamwaridzana kwako kana kuti kuguma nekurwadziwa kwakagadzikana kwakagadzikana.) Vanhu vazhinji inotaura nezvezviitiko zvakadaro sekusunungurwa, asi maererano nesayenzi inopindurwa, juri rinenge ruchifunga.
Izvo zvichiratidza kuti kuputika kwepurogiramu kunobvisa zvinyorwa zvinoshamisa (panzvimbo yekushandisa zvakanyanya, asi zvichida zvakanyatsofungidzirwa zvakadai sekucherechedza kutonhodza uye kuoma kwekuchinja mu fascia) zvakanyanyisa kurega vaongorori vezvokurapa, izvi ndizvo chaizvo zvinorondedzerwa nevekufungidzira vashandi vomumiti uye vanhu vanoisa vanhu vakazvipira nenzira dzokuzvitarisira.
Vamwe vanotsvakurudza kurwadziwa vakapinda kusvikira kureva kuti kusunungura mamwe marudzi e-fascia, kunyanya munguva yakatarwa uye pamwero wepamusoro wechinyorwa chekunyora kupera kwechikamu, hazvibviri. Izvi zvinokonzerwa nekuoma kwakanyanya kwezviviri, vanoti. Asi kushushikana kunobva pane kwaunenge uri kuputika. Semuenzaniso, boka rako rekutiotibial, riri parutivi rwehudyu yako, rakanyanya kuoma uye rakaoma, uye rakaoma, kana risingaiti kuti "kuora" iyo, mune imwe chidzidzo, inopindirana neshoko rekubudiswa.
Izvozvo zvakati, kufara kunouya nenzira dzakasiyana-siyana, uye inogona kunge yakanyanyisa kunzvimbo munzvimbo, saka zvingave zvichiri kukwanisika "kusunungura" mhando iyi yemhando yekubatanidza, nhepfenyuro dzinotyisa uye "glitches."
Vamwe vatsvakurudzi, saSanjana, et. al., uyo akabudisa shanduro mumagazini yaJanuary 2017 ye Journal of Bodywork uye Movement Therapy , inotarisa pakutsvaga kuchinja kwakanaka kunowanikwa mushure mekutsvaira kuputika. Satiana yeboka reSanjana rakatarisa thoracolumbar fascia (iyo ndiyo huru, yakafara sheati ye fascia munzvimbo dzako dzakadzika uye midzi kumashure) mu 22 mapurogiramu ekutsvaga vadzidzi. Kunyanya, vatsvakurudzi vakaona kuti hutema hwemhesi hwakaderera mushure mekunyengera kwemafuro. Vakawanawo kuti kushanduka (kutenderera kwekufamba) kwakawedzera, apo marwadzo akaderera muvatori vechikamu.
Mhosva, Kukuvadza, Fascia & Foam Rolling
Kutadza kumira uye kukanganisa kana kukanganisa kunokonzera kukuvadza, uye izvi zvinokonzera kupindura kwekuporesa . Uyu kupindura kwekuporesa kunotanga nekuputika, izvo zvinogona kufambira mberi kumusana wemasisita pamwe nekuvandudzwa kwekubatanidza (kureva, kutora pfungwa kana mafundo). Kubatanidzwa kuri chikamu chemuitiro wekuporesa; nokuti ivo vanoumba mumusara wefari, une mitsipa, saka vanogona kukonzera marwadzo akare atakataura pamusoro apa.
Pamwe nekukonzera marwadzo akadai, kusungirira kunogona kuderedza kusakatika kwezvinyama zvako zvishoma-kwete zvaunoda kana hupenyu hwakakwana hwekufema uye kukwegura kwakanaka ndiyo chinangwa chako. Uye sokunge kuti kubata kwaisava kwakaoma, kana iwe usingavadzori, NASM inoti, migumisiro yavo pane fascia inogona kuva yekusingaperi. NASM inoratidzira SMR, uye zvechokwadi kuputika kwemafuro kwebasa racho, kutaura kuti maitiro aya anogona kukubatsira kuderedza kusungirirwa pamwe chete nekudzorera zvakakwana masimba ekushanda.
Kuputika kwemafupa kunogona kubatsirawo kusunungura musuru wakagadzirirwa ne-fascia, NASM inoti. Izvi ndezvikonzero zvemudiki mutsara anogamuchira mararamiro. Izvi zvinogadzirwa kuti zvione uye zvipindure nekuwedzerwa kwematomu kukanganisa. Kushandisa purogiramu inoputika kunogona kuisa simba rakawanda pane iyo nerve receptor kuti inounzwa kusvika pane iyo "ine zvakakwana" uye inoratidza musuru kuti uzorore.
Asi izvi hazviiti kuti kuputika kuve kutamba mitambo yakaipisisa. NASM inokuraira kuti uremerhe uremu hwako pahwendefa yako yakavhara zvishoma, nechinguva chiduku, uye uchiichengeta ipapo kwechinguva. Kana iwe uchikurumidza kukurumidza, vanoti, unganzwa chimwe chinhu, asi iwe hausi kuderedza myofascial release.
Ko Zvakadini Nekushandisa Purogiramu Yakakosha Pamusoro Pangu?
Mushure mokunge maongorora ruzivo rwemashure, iwe unogona kufunga kuti kupisa kwemafupa kumativi ako musana ndicho chinhu chinoita kuti usunungure kurwadziwa kwakanyanya. Asi chokwadi ndechokuti, kunyatsokodzera uye kurapwa kwevashandi vanorayira pamusoro pekushandiswa zvakananga kweS SMR devices kumashure.
Pane zvikonzero zvakawanda zveizvi, kwete zvishoma ndezvokuti iwe unoda kudzora kufamba nekuiswa kwechikwata che SMR. Foam rollers inogona kuve yakakura, uye inofamba, asi izvo zvaunoda ndezvekuwana "nzvimbo" yakarurama uye ugare pairi kwenguva yakareba. Kana chirwere chako chekushandisa chichikwira pamusoro, iwe unogona kunge uchishandisa masimba ematambudziko ekudzivirira uye ichi chinogona kuita kukuvadza kupfuura kunaka.
Chimwe chikonzero chekudzivisa kushandisa purogiramu yako yakananga pamusana wako ndiko kuswedera kweiyo dzose dzakakosha neitsvo uye chiropa. Nepo misumbu inogona kupa zvishoma zvepadding, nhengo idzi hadzina kuwana kudzivirirwa kubva pamapfupa ako nenzira iyo mwoyo wako nemapapu, anogara mukati membeu yako, unoita. Kushanda zvisina kujeka kunogona kukubatsira kuti uremekedze nhengo dzako dzenjodzi yekukuvara.
Panzvimbo pokutsvaga shure, NASM inoti, zvakanakisisa kutaura nemarwadzo ako epamusoro muhudyu mako .
Nemhaka yokuti mishonga yehudyu inosangana kumapapiro uye mapepa anobatanidza kumucheto, masimba emasimba aya ane simba rakawanda pamusoro pemapelvic nemaspine; izvi, zvekare, zvinogona kukanganisa kukanganisa kwehutano uye nhamba yezvisungo zvinoshandiswa iwe uri mune zvinyoro zvishoma zvemashure ako. Kunyanya, kuwana girasi rekutsvaira pa "nzvimbo" yakarurama uye kuichengeta imomo kunowanzova nyore nyore kuti uite uye apo iyo inenge iri pasi pechidya chako kana mahudyu pane apo iri pasi pako.
Foam Rolling for Low Back Pain Relief: Kuchengetedza
Iwe usati wazvitora iwe kuti urove marwadzo ako kumashure nekuputika kwemafuro, iva nechokwadi kuti uri kufanana nerapi kune dambudziko.
Kazhinji yenguva, kurwadziwa shure kunobatana nemisungo yako uye mamiriro ako, asi dzimwe nguva zvakanyanya kukura kupfuura izvozvo. Ita zvose zvaunogona kuti uone kuti kurwadziwa kwako kumashure hakusi kwekunyengedzera kwehutano. Kana iwe uchinzwa marwadzo, utera, kupera, uye / kana magetsi anonzwa achidzika pasi petsoka (izvo vanhu vazhinji vanodana sciatica) zvakanakisisa kutarisana nachiremba wako kana mupfupa wepanyama asati aenderera mberi.
Uye uine rumwe rudzi rwehutano hwehutano, kana hune hupombwe-huno kana kwete, ndicho chimwe chikonzero chekubvisa chiremba kubva kune chiremba wako usati waedza kupisa kupisa. Mimwe mamiriro ezvinhu angave asina kukweretesa kune rimwe basa iri rinosanganisira kusagadzikana kwepamuviri , somuenzaniso, spondylolisthesis, uye / kana zvinogadzirisa zvirwere zvemashuga. Kutaura nachiremba wako usati watanga kuputika kwemafuro kunogona kukubatsira kusarudza purogiramu yekuzvitarisira iyo yakakunakira iwe, pasinei nehuhutu huchidzora bundu rako risina maturo, mhuru dzako nemasumbu e quadriceps, kana muviri wako wose.
> Sources:
> Chaudhry, H., Three-dimensional mathematical model for deformation of human fasciae in manual therapy. J Am Osteopath Assoc. Aug 2008. https://www.ncbi.nlm.nih.gov/pubmed/18723456
> Penney, S., Foam Rolling - Kushandisa Technique ye Self-myofascial Release. NASM. https://www.nasm.org/docs/default-source/pdf/foam-rolling--applying-the-technique-of-self-myofascial-release.pdf?status=Temp&sfvrsn=0.43279164331033826
> Sanjana F., Chiitiko cheMELT nzira ye thoracolumbar inogadzirisa mishonga: Dzidzo yakazara. J Bodyw Mov Ther. Jan 2017 https://www.ncbi.nlm.nih.gov/pubmed/28167175