Sternocleidomastoid

• Inhloko yeziNdawo: Mbuma
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Sternocleidomastoid

Kuchita masewera olimbitsa thupi a Sternocleidomastoid ndi ntchito yolimbitsa khosi yomwe imayang'ana makamaka minofu ya sternocleidomastoid, kupititsa patsogolo kusinthasintha kwa khosi ndi kuchepetsa kupanikizika. Ndi yabwino kwa anthu omwe amamva kupweteka m'khosi pafupipafupi kapena kuuma, makamaka omwe amangokhala osachita masewera olimbitsa thupi kapena ntchito zomwe zimafuna kukhala nthawi yayitali. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kusintha kaimidwe kawo, kuchepetsa kukhumudwa, komanso kupewa matenda aakulu a khosi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sternocleidomastoid

• Pang'onopang'ono tembenuzirani mutu wanu kumanja mpaka mutamva kutambasula kumanzere kwa khosi lanu.
• Gwirani malowa kwa masekondi pafupifupi 20 mpaka 30, mukumva kutambasula mu minofu yanu ya sternocleidomastoid yomwe imayenda pambali pa khosi lanu.
• Pang'onopang'ono bweretsani mutu wanu kumalo oyang'ana kutsogolo ndikubwerezanso kuyenda komweko kumanzere, kugwira kwa nthawi yofanana.
• Bwerezani izi kwa nthawi 3-5 mbali iliyonse, kuonetsetsa kuti mukuyenda bwino popanda kupweteka.

Izinto zokwenza Sternocleidomastoid

• Kutenthetsa: Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kuti mutenthetse thupi lanu kuti muwonjezere kutuluka kwa magazi kuminofu yanu komanso kuti musavulale. Mphindi zochepa za cardio yopepuka, monga kuyenda mwachangu kapena kuthamanga, kungakuthandizeni kukonzekera thupi lanu kuchita masewera olimbitsa thupi.
• Kaimidwe Koyenera: Mukamachita masewera olimbitsa thupi a khosi, onetsetsani kuti mumakhala molunjika. Kugwada kapena kupindika msana kungayambitse kupsinjika kapena kuvulala. Mapewa anu ayenera kukhala omasuka ndipo mutu wanu ukhale wosalowerera, osapendekera kutsogolo kapena kumbuyo.
• Kuyenda Pang'onopang'ono komanso Kokhazikika: Pochita masewera olimbitsa thupi a SCM, mayendedwe ayenera kukhala pang'onopang'ono ndikuwongolera. Kusuntha kofulumira kapena kogwedezeka kungayambitse kupweteka kwa minofu kapena kuvulala kwina. Zolakwa zomwe muyenera kupewa:
• Kuchita mopambanitsa: Kumodzi kofala

Sternocleidomastoid Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sternocleidomastoid?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe amayang'ana Sternocleidomastoid (SCM), yomwe ndi minofu yomwe ikuyenda m'mbali mwa khosi lanu. Komabe, ndikofunikira kuti muyambe pang'onopang'ono komanso mofatsa, chifukwa minofuyi imatha kukhala yachidziwitso ndipo sikuti nthawi zambiri imakhazikika pamachitidwe olimbitsa thupi. Chochita chimodzi chosavuta kwa oyamba kumene ndi Neck Flexion: 1. Khalani kapena imani mowongoka. 2. Tsitsani chibwano chanu pachifuwa chanu pang'onopang'ono komanso mofatsa. 3. Gwirani malowa kwa masekondi 5-10. 4. Kwezani mutu wanu mmwamba pang'onopang'ono mpaka muyang'ane kutsogolo. 5. Bwerezani izi kakhumi. Kumbukirani, musamakakamize kusuntha kulikonse kapena kuyambitsa kupweteka kulikonse. Ngati simukutsimikiza kuchita masewerawa molondola, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena katswiri wamankhwala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sternocleidomastoid?

• The Cleidocervicalis ndi kusiyana kwina, kumene minofu imapita ku msana wa khomo lachiberekero m'malo mwa ndondomeko ya mastoid ya fupa lanthawi.
• Sternocleidomastoideus Biventer ndi yosiyana kwambiri yomwe minofu imakhala ndi mimba ziwiri m'malo mwa imodzi.
• The Sternocleidomastoideus Accessorius ndi kusiyana kwina komwe kuli minofu yowonjezera, yaying'ono yomwe ikuyenda mofanana ndi Sternocleidomastoid yaikulu.
• The Sternocleido Occipitalis ndi kusiyana kumene minofu imafikira ku fupa la occipital mmalo mwa ndondomeko ya mastoid.

Izinto zokufunda ezishisa ezivumelekile Sternocleidomastoid?

• Kuthamanga kwa mapewa kungathenso kuthandizira Sternocleidomastoid pamene akugwira ntchito minofu ya trapezius yomwe imagwirizana kwambiri ndi Sternocleidomastoid, kuthandizira khosi lonse ndi mphamvu ya mapewa ndi kukhazikika.
• Chin tucks ndi ntchito ina yomwe imagwirizana ndi Sternocleidomastoid, pamene imayang'ana pazitsulo zakuya za khosi zomwe zimagwira ntchito pamodzi ndi Sternocleidomastoid kuti zikhale ndi mutu woyenera ndi khosi.