Me yasa Ya Kamata Ku Kula Game da Motsin Spine na Thoracic

Wadatacce

• Mene ne kashin baya na Thoracic?
• Me yasa Motsin kashin baya na Thoracic Yana da Muhimmanci
• Shin Kuna da Motsi na Thoracic Spine Motsi?
• Yadda Ake Haɓaka Motsin Kashin Kashin Ƙwaƙwalwa
• Bita don

Idan kun taɓa ɗaukar aji na motsa jiki wanda ke buƙatar lanƙwasa ko murɗawa, akwai yuwuwar kun ji masu horarwa suna yaba fa'idodin "ƙwaƙwalwar kashin baya" ko motsi "T-spine". (Maganin jumlar kalmomi masu horarwa na so, ga abin da za ku sani game da sarkar ku ta baya.)

Anan, masana suna raba inda musamman kashin baya na thoracic yake, inda yake, dalilin da yasa yake buƙatar zama ta hannu, da abin da zaku iya yi don yin shi.Kara wayar hannu-saboda, faɗakarwa mai ɓarna, tabbas kuna buƙatar.

Mene ne kashin baya na Thoracic?

Daga sunanta, tabbas za ku san cewa kashin baya na thoracic yana cikin ku (drum roll don Allah)... kashin baya. Shafin kashin ku yana da ɓangarori uku (mahaifa, thoracic, da lumbar), kuma kashin thoracic shine ɓangaren tsakiyar da ke cikin babinku na baya, yana farawa daga gindin wuyan ku har zuwa cikin ciki, in ji Nichole Tipps, likitan wasanni. -mai ba da horo na sirri da mai horar da jagora tare da V Shred.

Ana kiran tsokoki da aka haɗe zuwa kashin baya (ta hanyar haɗin gwiwa) a wannan yankin 'spinalis' da 'longissimus.' Waɗannan su ne tsokoki na farko da ke taimaka muku ku miƙe tsaye, ku riƙe madaidaicin matsayi lokacin da kuke zaune, kuma - mafi mahimmanci - kare ginshiƙan kashin ku, ya bayyana Allen Conrad, DC, CSS.S. likitan chiropractic a Cibiyar Kula da Chiropractic ta Montgomery County a Arewacin Wales, PA.

Me yasa Motsin kashin baya na Thoracic Yana da Muhimmanci

Lokacin da kashin baya na thoracic yana aiki da kyau, yana ba ku damar motsawa a cikin dukkanin kwatance. "An gina shi don motsi da motsi, lankwasa da karkatarwa. An tsara shi don juyawa, tsawo, da juyawa, "in ji Medhat Mikhael, MD, ƙwararren masani na kula da ciwo na Spine Health Center a Memorial Care Orange Coast Medical Center a Fountain Valley, California. Shi ne abin da ke ba ku damar aiwatar da ainihin duk motsin da kuke amfani da shi a cikin ayyukan yau da kullun.

Abin damuwa shine, salon zaman zaman yau yana ba da kansa don rage motsin kashin baya na thoracic. "Kamar yawancin abubuwan da ke cikin jiki, yanayin 'idan ba ku yi amfani da shi ba za ku rasa shi'," in ji Dokta Mikhael. "Rashin motsi na kashin baya na thoracic yana nufin cewa kashin lumbar, ƙashin ƙugu, kafadu da tsokoki da ke kewaye duk suna ramawa don ba ku damar motsa yadda kuke son motsawa." Na dogon lokaci, waɗannan diyya na iya haifar da rauni gaba ɗaya. (Dubi: Tatsuniyoyin Motsi Ya Kamata Ku Yi Watsi da su)

Idan ba ku da motsi na kashin baya na thoracic, haɗarin rauni ga kashin lumbar - ɓangaren kashin baya a cikin ƙananan baya-yana da girma. "Kashin baya na lumbar yana nufin kiyaye mu kuma ba yana nufin ya motsa da yawa ba," in ji shi. "Don haka lokacin da waɗannan abubuwan haɗin gwiwa waɗanda ba a nufin su zama masu motsi, an tilasta su zama masu motsi, yana sanya tarin matsin lamba a kan faya -fayan a cikin ƙananan bayanku." Sakamakon da zai yiwu: kumburi, degeneration, ko herniation na fayafai, ƙananan ciwon baya na gabaɗaya, raguwar matsawa, ƙwayar tsoka, da raunin jijiya na kashin baya. Yayi. (Ina sha'awar idan yana da kyau a sami ciwon ƙananan baya bayan motsa jiki? Anan likita ya magance wannan Q).

Hadarin bai tsaya anan ba. Idan kashin kashin bayanku baya motsi, kowane lokaci dole ne ku yi motsi sama, kafadunku zasu cika wannan rashin motsi, in ji Dokta Mikhael. "Idan kuna da raunin kafada ko matsalolin kafada da wuyansa na yau da kullum zai iya kasancewa daga rashin motsi a cikin kashin baya na thoracic." (Mai alaƙa: Mafi kyawun aikin motsa jiki na sama ga mutanen da ke fama da ciwon kafada).

Shin Kuna da Motsi na Thoracic Spine Motsi?

A cikin haɗarin ƙarar ƙararrawa, idan kuna aiki tebur 9-zuwa-5, akwai asosai kyakkyawan dama motsin kashin baya na thoracic zai iya amfani da haɓakawa. Amma ko da ba ka yi ba, ka yi tunani akaiduka a wancan lokacin da kuke zaune zaune, ya faɗi ƙasa akan allo, kallon Netflix, ko zama a cikin mota ko jirgin ƙasa… daidai. (Anan: 3 Motsa Jiki don Yaƙi da Jikin Desk)

Har yanzu m? Akwai 'yan gwaje-gwaje masu sauri da za ku iya yi. Da farko, kalli bayanin gefen ku a cikin madubi: Shin bayan ku na sama yana kan gaba? "Lokacin da motsin kashin baya na thoracic ba shi da kyau sai ku rama da bayanku na sama, wanda ke canza matsayin ku," in ji Dokta Mikhael. (Mai alaƙa: Yoga 9 yana buɗewa don buɗe kafaɗunku).

Sannan, gwada gwajin Thread the Needle. (Yogis, wannan motsi yakamata ya zama sananne a gare ku.) "Wannan yanayin zai nuna muku irin tashin hankalin da kuke riƙewa a cikin tsokokin rhomboids, tarkuna, kafadu, da T-spine," in ji Tipps.

• Fara akan hannayenku da gwiwoyi.
• Tsaya hannun hagu da aka dasa da kwatangwalo murabba'i, kai hannun dama a ƙarƙashin jikin ku. Shin kuna iya sauke kafadar ku ta dama da haikalin ku a ƙasa? Tsaya anan don numfashi mai zurfi biyar.
• Cire zaren hannun dama da kiyaye hannun dama madaidaiciya da murabba'in kwatangwalo, karkata zuwa dama, kai hannun dama zuwa rufi. Shin kuna iya yin wannan hannun daidai daidai da bene, ko yana raguwa?

Tabbas, idan kuna da wasu raunin da/ko lamuran da ke damun Dr. Mikhael da aka ambata a sama, akwai kuma kyakkyawar dama rashin lafiyar kashin baya na cikin abin daya haifar batun farko. (Idan ba ku riga ba, yi la'akari da wannan tunatarwa ta sada zumunci don tuntuɓar likita, chiropractor, ko mai ilimin hanyoyin kwantar da hankali wanda zai iya taimaka muku warkewa).

Yadda Ake Haɓaka Motsin Kashin Kashin Ƙwaƙwalwa

Yoga, kafin da kuma bayan motsa jiki, da motsa jiki na motsa jiki (kamar MobilityWod, Movement Vault, da RomWOD) sune mafi kyawun fare a nan, in ji Tipps: "An yi a kan daidaitaccen tsari, waɗannan ayyukan za su inganta yawan motsinku a wannan yanki. ." (Hakanan gwada gwada amfani da bututun PVC don motsawar motsi.)

Kuma kar a manta da yin kumfa. Kwanta a kan cikin ku kuma sanya abin hawan kumfa tare da ƙaramin ɓangaren kirjin ku (dama sama da nonon ku, tare da tsokoki na pectoral) kuma ku yi ta jujjuyawa na mintuna biyu, in ji Dokta Mikhael. Na gaba, mirgine kan bayanku tare da abin nadi na kumfa a tsaye a saman saman kafadar ku. Sannu a hankali ku ba da damar kanku, wuyan ku da babba na baya su miƙa baya har zuwa jin daɗi. "Kada ku yi girgiza, kawai ku koma baya ku daidaita hannayenku kuna ƙoƙarin taɓa hannayenku a ƙasa a bayanku," in ji shi. Wataƙila, ba za ku iya taɓa hannayenku a bayanku ba a karo na farko — ko ma sau 100 na farko !. "Amma yi wannan haduwa sau da yawa a mako na minti biyar zuwa goma kuma za ku ga motsin ku yana inganta," in ji shi.

Kuma saboda tsokoki na thoracic suna da mahimmanci don motsi na juyawa, Conrad ya ba da shawarar mayar da hankali kan shimfidawa wanda ke taimaka maka ƙara sassauci da ta'aziyya tare da motsi da juyawa na baya. Manyan shawarwarinsa guda uku? Zaren allura, cat/raƙumi, da kuma rataye kawai daga mashaya mai ja a cikin tsaka tsaki.

Don wani abu mafi sauƙi don haɗawa zuwa yau da kullum, gwada wannan motsa jiki na kashin baya: Zauna a kan kujera tare da lebur baya, ƙaddamarwa, kuma sanya hannayenku a bayan kan ku kamar kuna yin zama, ya bayyana. Dr. Mikhael. Sa'an nan kuma karkatar da gefe don haka gwiwar gwiwar dama ta sauka akan madaidaicin hannun hagu; gwiwar hannun dama yana nuni zuwa sama. Yi sau 10 a kowane gefe, sau uku a rana.

Kuna buƙatar ƙarin gamsarwa don inganta motsin kashin baya na thoracic? Da kyau, "lokacin da kuke da motsi mai kyau a cikin kashin thoracic yawanci kuna da ƙarar huhu kuma sun fi iya buɗe kirjin ku da numfashi," in ji Dr. Mikhael. Ee, masu haɓaka motsi na thoracic suma sune saurin gyara ku don ingantaccen ƙarfin zuciya.

Bita don