sternocleidomastoid

• Sakonnin ƙafa: Tsinkafa
• Kayan aiki: Araban jiki

Sakonni ga sternocleidomastoid

Motsa jiki na Sternocleidomastoid wani motsa jiki ne mai ƙarfafa wuyansa wanda da farko ke kaiwa tsokar sternocleidomastoid, haɓaka sassaucin wuyansa da rage tashin hankali. Yana da manufa ga mutanen da ke fama da ciwon wuya akai-akai ko taurin kai, musamman waɗanda ke da salon rayuwa ko ayyukan da ke buƙatar tsawan lokaci na zama. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, mutane na iya inganta yanayin su, rage rashin jin daɗi, da yiwuwar hana yanayin wuyansa na yau da kullum.

Yanayinta: tsammanin nuni a nuni sternocleidomastoid

• A hankali juya kan ku zuwa dama har sai kun ji shimfiɗa a gefen hagu na wuyan ku.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, jin shimfiɗa a cikin tsokar sternocleidomastoid ɗin ku wanda ke gudana tare da gefen wuyan ku.
• A hankali mayar da kai zuwa matsayi na gaba kuma maimaita motsi iri ɗaya zuwa hagu, riƙe da adadin lokaci ɗaya.
• Maimaita wannan motsa jiki sau 3-5 a kowane gefe, yana tabbatar da cewa ku kula da shimfiɗa mai dadi ba tare da haifar da wani ciwo ba.

Lajin Don yi sternocleidomastoid

• Dumi-Up: Kafin fara kowane motsa jiki, yana da mahimmanci don dumama jikin ku don ƙara yawan jini zuwa tsokoki da kuma guje wa rauni. 'Yan mintoci kaɗan na cardio haske, kamar tafiya mai ƙarfi ko gudu, na iya taimakawa shirya jikin ku don motsa jiki.
• Madaidaicin Matsayi: Lokacin yin motsa jiki na wuyansa, tabbatar da kiyaye matsayi madaidaiciya. Lalacewa ko lankwasawa na baya na iya haifar da rauni ko rauni. Ya kamata kafadunku su sassauta kuma kan ku ya kasance a cikin tsaka tsaki, ba karkata gaba ko baya ba.
• Slow and Steady Movement: Lokacin motsa jiki na SCM, motsi ya kamata ya kasance a hankali da sarrafawa. Motsa jiki cikin sauri ko karkarwa na iya haifar da ciwon tsoka ko wasu raunuka. Kurakurai gama gari don gujewa:
• Yawan wuce gona da iri: Na kowa

sternocleidomastoid Tambayoyin Masu Nuna

Shi beginners za su iya sternocleidomastoid?

Haka ne, masu farawa za su iya yin atisayen da suka yi niyya ga Sternocleidomastoid (SCM), wanda shine tsoka da ke gudana tare da sassan wuyan ku. Duk da haka, yana da mahimmanci a fara sannu a hankali kuma a hankali, saboda waɗannan tsokoki na iya zama masu hankali kuma ba a yawanci niyya ba a yawancin ayyukan motsa jiki. Motsa jiki ɗaya mai sauƙi don masu farawa shine Flexion Neck: 1. Zauna ko tashi tsaye. 2. Rage haƙar ku zuwa ƙirjin ku a hankali kuma a hankali. 3. Riƙe wannan matsayi na 5-10 seconds. 4. Dago kai a hankali a hankali har sai kun kalli gaba. 5. Maimaita wannan motsa jiki sau 10. Ka tuna, kar ka taɓa tilasta kowane motsi ko haifar da kowane ciwo. Idan ba ku da tabbas game da yin waɗannan darussan daidai, yana da kyau ku tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga sternocleidomastoid?

• Cleidocervicalis wani bambanci ne, inda tsoka ya kara zuwa kashin mahaifa a maimakon tsarin mastoid na kashi na lokaci.
• Sternocleidomastoideus Biventer shine bambance-bambancen da ba kasafai ba inda tsoka ke da ciki biyu maimakon daya.
• Sternocleidomastoideus Accessorius wani bambance-bambance ne inda akwai ƙarin, ƙaramar tsoka da ke gudana daidai da babban Sternocleidomastoid.
• Sternocleido Occipitalis shine bambancin inda tsoka ya kara zuwa kashi occipital maimakon tsarin mastoid.

Me suna da abin da ya sanya ɗaukehawa ga sternocleidomastoid?

• Ƙunƙarar kafaɗa kuma na iya haɗawa da Sternocleidomastoid yayin da suke aiki da tsokoki na trapezius waɗanda ke da alaka da Sternocleidomastoid, suna taimakawa ga wuyan wuyansa da ƙarfin kafada da kwanciyar hankali.
• Chin tucks wani motsa jiki ne wanda ya dace da Sternocleidomastoid, yayin da suke yin niyya ga ƙwanƙwasa mai zurfi na wuyansa waɗanda ke aiki tare da sternocleidomastoid don kula da daidaitaccen kai da wuyansa.