Imisipha ye-pectoral enamandla ingaba umphumela wokuma okuncane, ukuphakamisa isisindo, noma imisebenzi eminye yansuku zonke. Ukulimala komunye oyedwa noma kokubili kwezingcingo zakho kungase kubangele ukuthi ulahlekelwe uhla lwamaphethini wokuhamba (ROM) nomsebenzi jikelele ezungeze izingalo noma isifuba sakho. Uma uzizwa unesisindo ezinsikeni zesifuba sakho-noma ngenxa yokungahoxiswa kwangasese noma ukulimala kwe-pectoral-ungase uzuze ukwelashwa ngokomzimba ukukusiza ukuba uthuthukise ukuguquguquka kwakho kwe-pec.
Yenzani Imisipha YasePectoral?
Imisipha yakho ye-pectoral, noma imisipha yesifuba, unamathisele ku-sternum yakho (isifuba) bese uhamba phambili kuya kwesici sangaphambili kwehlombe ngalinye. Imisipha isebenza ukusiza ukudonsa amahlombe akho ngaphakathi nangaphakathi komzimba wakho, ukunyakaza okubizwa ngokuthi ukukhishwa okuqondile. Ukulimala ku-pec yakho kungase kubangele ukuthi ulahlekelwa ikhono lokufaka izikhali zakho ngokugcwele, okuholela ekubuneni ngokuphakamisa nokuphishekela imisebenzi. Ukwehlisa ama-pecs wakho kuyisici esisodwa sokuvuselela ama-pecs akho ukukusiza ukuthi uphinde uhambe ngokujwayelekile.
Ingxenye eyodwa ye-pectoral rehab yakho ingase ifunde ukufunda okulula ukuthuthukisa indlela imisipha yakho ye-pec ihamba ngayo futhi isebenza. Ama-Pectoral stretching exercises yizinto ezilula ukuthi i-PT yakho ingakuyala ukuthi ukwenze ukusiza ukuthuthukisa ukuguquguquka kwemisipha yakho ye-pectoral.
Nazi imibono embalwa ongayisebenzisa ukusiza ukuthuthukisa ukuguquguquka kwemisipha yesifuba sakho.
Ngosizo lomnyango, ungakwazi ukusula kalula imisipha yakho ye-pectoral.
Nansi indlela yokwelula ama-pecs wakho emnyango:
- Yima phakathi komnyango onyawo olulodwa phambi komunye
- Bendela ama-elbows akho angama-90 degree degree bese ubeka izimpande zakho eceleni komnyango
- Shift isisindo sakho emlenzeni wakho wangaphambili, uncike phambili, kuze kube yilapho uzizwa ulula emisipha yakho yesifuba
- Bamba imizuzwana engu-15
- Hlaziya futhi ubuyele esimweni sokuqala
- Phinda ngenhla izikhathi ezingu-10 ngaphezulu
Ungakwazi futhi ukwelula imisipha yakho ye-pectoral esifubeni sakho usebenzisa ithawula noma i-strap njengengxenye yethawula lakho elula isimiso . Nansi indlela yokwenza ithawula le-pec liswe:
- Hamba ngokuma okuhle futhi ubambe ithawula ngemuva kwakho.
- Phakamisa ithawula ngemuva, ubambe imiphetho ngezandla zombili
- Sebenzisa ithawula ukuze udonsa ngobumnene amahlombe akho abe yandiso
- Kumele uzizwe ulula phambi kwesifuba sakho
- Bamba lesi sikhundla imizuzwana engu-15-30, bese uphumule
- Phinda izikhathi ezingu-10
Enye indlela elula yokwelula imisipha ye-pectoral ejulile iwukulala nje emhlane wakho ngeminwe yakho ilandelana ngemuva kwekhanda lakho. Dweba izimbongolo zombili ukuze uvule amahlombe akho uphinde welula ama-pecs akho. Bamba indawo yokwehlisa imizuzwana engu-15 kuya kwangu-30, uphinde uphinde izikhathi ezingu-10.
Khumbula ukungena nodokotela wakho ngaphambi kokuqala lokhu-noma noma yiluphi olunye uhlelo lokuzivocavoca ukwandisa izicubu zakho zesifuba. Amaseshini ambalwa nomjoka wakho womzimba nawo umqondo omuhle wokufunda ukuthi yiliphi i-pectoral elula elungele isimo sakho.
Ukugcina imisipha yakho ye-pec iguquguqukayo kungasiza ukwenza kube lula ngawe ukuthola nokugcina isimo esifanele. Njengoba imisipha ye-pectoral ikusiza ukuhambisa ihlombe lakho, izihluthulelo zesifuba eziguquguqukayo zingaqinisekisa ukuthi ugcina ukuhamba okugcwele emahlombe akho ehlombe ngaphandle kokulinganiselwa.
Izwi elivela
Uma uke wabhekana nokulimala komzimba owodwa noma womabili we-pectoral esifubeni sakho, noma uma umhlinzeki wakho womzimba ekhuthaza ukuthuthuka kwesifuba sakho somzimba, ungase uzuze ekufakeni amaphuzu we-pectoral ohlelweni lwakho lokuzivocavoca ekhaya. Lokhu kungakusiza ukuthi ugcine ukuhamba okufanele nokuma futhi uqhubeke nokuhamba ngendlela engenabuhlungu.
> Umthombo:
> Roddey, TS, Olson, SL, & Grant, SE (2002). Umphumela we-pectoralis muscle owehliswayo endaweni yokuphumula ye-scapula kubantu abanezinhlobonhlobo ze > phambili > ezihlokweni / ezihlotshaniswe ukuma kwehlombe. I-Journal ye-Manual & Therapy Treatment , 10 (3), 124-128.