Stɛnɔkliidomastoid we dɛn kɔl

• Parti ya muntu: Kuraka.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Stɛnɔkliidomastoid we dɛn kɔl

di Sternocleidomastoid εksεsayz na wok we de mek di nεk strכng we de fכs tכk to di stεrnocleidomastoid mכsul, we de mek di nεk fleksibiliti εn ridyus tεnshכn. I fayn fɔ pipul dɛn we kin gɛt pen na dɛn nɛk ɔ stiff ɔltɛm, mɔ di wan dɛn we kin sidɔm ɔ wok we kin nid fɔ sidɔm fɔ lɔng tɛm. We dɛn put dis ɛksesaiz insay dɛn rutin, dɛn kin ebul fɔ tinap fayn, mek dɛn nɔ fil fayn, ɛn dɛn kin mek dɛn nɔ gɛt sik dɛn na dɛn nɛk we nɔ de dɔn.

Okukubidde ku: Nkugiyigisa Stɛnɔkliidomastoid we dɛn kɔl

• Smɔl smɔl, tɔn yu ed to di rayt say te yu fil se yu dɔn strɛch na di lɛft say na yu nɛk.
• hכl dis posishכn fכ lεk 20 to 30 sekכnd, fil di strεch na yu stεrnocleidomastoid mכsul we de rכn along di sayd fכ yu nεk.
• Smɔl smɔl, go bak na di say we yu de go bifo ɛn ripit di sem muvmɛnt to di lɛft, ɛn ol am fɔ di sem tɛm.
• Ripit dis ɛgzampul fɔ 3-5 tɛm na ɛni say, mek shɔ se yu kɔntinyu fɔ strɛch fayn fayn wan ɛn nɔ mek yu fil pen.

Amakulu mu kubiteekamu Stɛnɔkliidomastoid we dɛn kɔl

• Wom-Ap: Bifo yu bigin fɔ du ɛni ɛksɛsayz, i rili impɔtant fɔ wam yu bɔdi fɔ mek blɔd go na yu mɔsul dɛn mɔ ɛn fɔ mek yu nɔ wund. Fɔ sɔm minit fɔ layt kardio, lɛk fɔ waka kwik kwik wan ɔ fɔ jok, kin ɛp fɔ rɛdi yu bɔdi fɔ ɛksesaiz.
• Kɔrɛkt Pɔsishɔn: We yu de du ɛksɛsayz na yu nɛk, mek shɔ se yu kɔntinyu fɔ tinap stret. If yu slo ɔ bɛn yu bak, dat kin mek yu strɛs ɔ wund. Yu sholda dɛn fɔ rilaks ɛn yu ed fɔ de na nyutral pozishɔn, nɔ fɔ tilt fɔ go bifo ɔ bak.
• Slow ɛn Stedi Muvmɛnt: We yu de ɛksɛsayz di SCM, di muvmɛnt dɛn fɔ slo ɛn kɔntrol. We yu muv kwik kwik wan ɔ i kin mek yu mɔsul dɛn strɛs ɔ yu kin gɛt ɔda bad bad tin dɛn. Mistek dɛn we kɔmɔn fɔ avɔyd:
• Fɔ tray tranga wan pasmak: Na wan we kɔmɔn

Stɛnɔkliidomastoid we dɛn kɔl Ebitala by'omuyigiriza

Mwebale kuteekamu Stɛnɔkliidomastoid we dɛn kɔl?

Yes, di wan dεm we de bigin fכ du εksεsayz kin rili du εksεsayz dεm we de tכk bכt di Sternocleidomastoid (SCM), we na di mכsul we de rכn along di sayd dεm na yu nεk. Bɔt i impɔtant fɔ bigin sloslo ɛn jisnɔ, bikɔs dɛn mɔsul ya kin sɛnsitiv ɛn dɛn nɔ kin tɔch dɛn pan bɔku wokɔt rutin dɛn. Wan simpul ɛgzampul fɔ di wan dɛn we de bigin fɔ du am na di Nɛk Flɛkshɔn: 1. Sidɔm ɔ tinap stret. 2. Lɔs yu chin to yu chɛst sloslo ɛn saful saful. 3. Hol dis posishon fo 5-10 sekond. 4. Lift yu ed bak op sloslo te yu de luk stret bifo. 5. Ripit dis ɛgzampul 10 tɛm. Mɛmba se, nɔ ɛva fos ɛni muvmɛnt ɔ mek yu fil pen. If yu nɔ shɔ fɔ du dɛn ɛgzampul ya kɔrɛkt wan, i go fayn fɔ mek yu tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn yu bɔdi.

Ki kitiibwa eby'okukozesa omuntu Stɛnɔkliidomastoid we dɛn kɔl?

• di Cleidocervicalis na כda vεryushכn, usay di mכsul de εkstendi to di sεvikal spayna insted fכ di mastoid prכsεs fכ di tεmporal bon.
• di Sternocleidomastoideus Biventer na wan rare vεryכnt usay di mכsul gεt tu bεlε insted fכ wan.
• di Sternocleidomastoideus Accessorius na כda vεryushכn usay wan adishכnal, sכm sכm mכsul de we de rכn paralel to di men Sternocleidomastoid.
• di Sternocleido Occipitalis na wan vεryushכn usay di mכsul de εkstendi to di oksipital bon insted fכ di mastoid prכsεs.

Eby'okukozesa omulungi okugabana n'eby'omanyi Stɛnɔkliidomastoid we dɛn kɔl?

• di shrug dεm na di sכlda kin kompliment di Sternocleidomastoid bak as dεn de wok di trapezius mכsul dεm we rili rilet to di Sternocleidomastoid, we de εp fכ di כvala nεk εn sכlda trεnk εn stεbiliti.
• di chin tuck na כda εksεsayz we de kompliment di Sternocleidomastoid, as dεn de tכk di dip nεk fכlεkshכn dεm we de wok in kכnjכkshכn wit di Sternocleidomastoid fכ mεnten di rayt ed εn nεk posishכn.