Imisipha ye-piriformis iyisisindo esijulile esitholakala ngaphansi kwemisipha ye-glutal (butt) edlala indima ebaluleke kakhulu ekuguqukeleni kwe-hip nokuzinza. Le misipha enkulu, enamandla ishintsha ngokuhamba kwesikhathi futhi iqinise umlenze. I-piriformis isebenzisana namanye ama-rotator we-hip ukuvula izintambo nomlenze ongaphandle ngaphandle (ukujikeleza kwangaphandle kwe-hip). Umsebenzi ofanele we-piriformis muscle kubalulekile kubadlali abadlala iqhaza ekusebenzeni imidlalo efuna izinguquko ezizenzekelayo.
Ama-hip rotator anamandla futhi aguquguqukayo ahlale ehlangene futhi ahlangane kahle ngokuhambisana nomsebenzi futhi asize ukuvimbela ukuguquka kwamadolo ngokushesha ngesikhathi sokunyakaza okuhambisanayo okusheshayo, kuya emaphashini noma ku-squats.
Izinkinga ze-Piriformis ze-Muscle
Imisipha ye-piriformis enganamandla noma eqinile ingaholela ezinkingeni ezihlukahlukene, hhayi kuphela kubadlali. Imisipha ye-piriformis ingaholela ekubuyeni okunciphisa emuva, kuphazamise izinkinga futhi ekugcineni kuphazamise umsebenzi we-joint sacroiliac.
Ngaphandle kokuthinta ukuhlanganiswa kwe-hip, imisipha ye-piriformis eqinile noma eqinekile, eqinile, ebuthakathaka noma engaphezu kwamandla angayicasula le nerve enesisindo, egijima ngqo phakathi kwezingcingo zomsizi. Uma lokhu kwenzeka, kungabangela ubuhlungu obujulile e-hip kanye nase-buttock, noma e-numble, engxenyeni noma ngisho nobuthakathaka ngemuva bese behlehla phansi umlenze othintekile. Lokhu kubizwa nangokuthi yisimo esibizwa ngokuthi i-piriformis syndrome lapho imisipha ye-piriformis igcizelela khona inzwa yensimbi.
Nakuba lokhu kungabangelwa imisipha eqinile, kungase kwenzeke nokucasuka kwangaphandle, njengokuhlala endaweni efanayo (ngenkathi ushayela, isibonelo) futhi ucasula kokubili imisipha ye-sciatic ne-piriformis. Ukubona i-piriformis syndrome ayilula ngoba ibonakala futhi inomuzwa onjenge-sciatica (okuvela emaceleni omgogodla), ngakho-ke ukuqeqeshwa okuphelele kufanele kwenziwe ukuze ukwazi ukuthi yini ebangela izinkinga ngempela.
Ukwehlisa nokuqinisa umfutho we-piriformis oqinile noma obuthakathaka utholwe ukunciphisa noma ukunciphisa lolu hlobo lobuhlungu obukhulu kwabanye abadlali.
Izinketho ezilula ze-Piriformis Muscle
- Uhlezi Ngama-Cross-Legged . Enye yezindlela ezilula zokugcina izinyathelo zakho zivulekile futhi welule umsizi wakho we-piriformis ngokuhlala egijima emanzini emhlabathini phansi imizuzu eminingana ngosuku. Njengoba uthola ukhululekile kakhulu kule ndawo, ungayishintsha ibe yindawo yokuhlala ehlelekile ngokubeka izinyawo ezinyawo zakho ndawonye bese ucindezela kancane phansi emadolweni. Ukwenza lokhu ngisho nemaminithi ambalwa ngosuku kungancipha kancane bese uvula izisindo kanye ne-piriformis muscle.
- Sihlalo wePiriformis . Enye indlela elula yokwehlisa isisindo se-piriformis, ikakhulukazi kunoma ubani ohlala isikhathi eside isikhathi ngasinye, ukuwela umlenze owodwa phezu komunye uhlala ekhanda lakho. Gcizelela phansi ngaphakathi emadolweni futhi kancane kancane uncike phambili kuze kube yilapho uzizwa ulula kancane ezinqeni. Lokhu kunwetshwa kwedesksi okulula kungasiza ukugcina izinyathelo zivulekile.
- Ukukhohlisa uPiriformis . Ukwelula okukhulu kungenziwa ngenkathi ubeka emuva ngemuva. Dlula umlenze wesokudla ngakwesobunxele, ngesikhumba esifanele ukuphumula ngakwesokunxele. Khulisa kancane kancane unyawo olungakwesokunxele phansi nangakini ngenkathi usebenzisa ukucindezela komnene ngaphakathi kwegama elifanele. Bamba amasekhondi angu-20 kuya ku-30, uphinde uphinde ulandele ngakolunye uhlangothi.
I-Piriformis ehamba phambili - Ukuma kwePigeon
Ngemuva kokusebenza nge-piriformis elula futhi elinganisiwe eselulele ngenhla, ungasebenzisa ukulula okuthuthukisiwe. Lesi sondlo, esichazwe ngenhla, siyi-piriformis ejulile ne-hip stretch, lapho usebenzisa isisindo sakho sonke somzimba ukusula i-piriformis, i-IT band, namanye ama-rotator we-hip. Qaphela lapho ungena futhi uphume kule pose.
- Qala endaweni yokucindezela esandleni sakho nasezinzwaneni.
- Slayida idolo lakho langakwesokudla ngakwesokunene sakho. Gcoba idolo lakho, ngakho-ke isikhumba sangaphandle sithinta phansi (bheka isithombe).
- Slayida umlenze wakho wesokunxele emuva kuze kufike ukhululekile.
- Gcina isikwele sakho esikhwameni phansi.
- Kufanele uzizwe ngokujulile emagqumeni akho okunene (i-buttock), i-hip nesithanga sangaphandle.
- Ungakwazi ukuhlala ezandleni zakho noma ukuhamba phambili futhi uvumele izibikezelo zakho zihlale phansi phambi kwakho noma welula ngokugcwele ingalo yakho phambi kwakho.
- Ukuphefumula kancane kancane kusuka esiswini sakho. Bamba ukwelula amasekhondi angu-30 kuya kumasekhondi angu-60 bese ukhululeka. Phinda ngomunye umlenze.