Tambanudza Kinks Nezvi Zvishandiso
Self-myofascial release inonzwika semusoro wakaoma, handizvo here? Uye kunyange zvazvo zvinhu zvose zvine chokuita nemuviri zvinogona kuve zvakaoma, nokuti mutengi wezuva nezuva, self-myofascial kubudiswa inongova chimiro chokuzvigadzirira-massage yakagadzirirwa kubatsira rubatsiro rwekugadzirisa, kana kuti "kubatana," kunowedzera mumakumbo anobatana akapoteredza misungo yako.
Self-Myofascial Release: The Basics
Izvi zvinobatanidza, zvinonzi muscle fascia (saka iro zita, myofascial release), rine chido che "kuputika." Uye nepo hurumende ye "idzi dzinotyisa," dzinosanganisira mamwe mafungiro akaoma, unovaziva zvakanyanya se "mafundo" -iyo inonyanya kunzwisa tsitsi mumasumbu ako anogona kuita kuti unzwe wakasungwa, kana kuti zvinogona kuita kuti upe musoro kana kuti kurwadziwa.
Kugadziriswa kwemashoko aya kunogona kubatsirwa pamwe chete nechiremba masseuse, chiropractor, chiremba wepanyama, kana mudzidzisi wega ane zvikodzero zvakakodzera, asi self-myofascial release ndiyo inotengesa imba-based treatment iyo inonyanya kushanda pamwe chete nemamwe aya maitiro ekurapa. "Nzira yakadzika ye self-myofascial release (kana SMR) inonzi ischemic compression," anodaro Dr. Matthew Mendillo, DC, chiropractor yakabva muNew Jersey. "Apa ndipo apo ropa rinopfigirwa nekudzivirirwa zvakaoma zvakananga pane chinotyisa (kumunhu wehutano hwekushungurudzika kwekutambudzika), izvo zvinoguma nekuwedzera kwekuyerera kweropa pakusunungurwa kwezvinetso." Kuwedzera kwekuyerera kweropa kunobatsira kusunungura fascia kudzorera kudzokera kune zvinyoro zvishoma.
Iyo nzira inogona kuitwa manyore kana nemhando dzakasiyana-siyana, dzisina mari, asi Mendillo anocherechedza kuti inogara ichisanganisira kufamba kwakashanda uye kuomesa kune imwe nzvimbo inotyisa. Uye, sezvo chinotangira chinotanga kusunungura, uwandu hwekumanikidzirwa kunamatira kunogona kuwedzerwa, kunowedzera kusunungura fascia apo "kusunungura" musimboti wemisumbu.
Kubatsirwa kweKuzvidzivirira Kwemagetsi
Kune uchapupu hwokuti self-myofascial release inobatsira kuregeredza mamwe marwadzo, kusanganisira kwete-zvakanyanya kurwadziwa kumashure uye kuchema kwechitsinho, asi zvinyorwa zvinosanganisira self-myofascial release muitiro wako wenguva dzose unowedzera kunze kwekununurwa kunorwa kune mamwe maitiro akanaka akanaka. Ichokwadi, zvimwe zvidzidzo zvinoratidza kuti self-myofascial release ingabatsira:
- Wedzera huwandu hwekufamba uye kushanduka kune mamwe majoini, pasina kuderedza musimba kushanda kana kushanda. Izvi zvinoita kuti zvive zvakanakisisa basa rinotanga kushanda rinopisa.
- Deredza kudengenyeka-kushanda kunetseka uye kuneta. Izvi zvinoita kuti zvive zvakanaka kwazvo mushure mekushanda basa-cool-down basa.
Kana uchiri kuvhiringidzika pamusoro pekuti self-myofascial release chii, iwe unogona kunge wakanzwa nezvazvo zita rayo rinozivikanwa, kuputika kwemafuro . Uye nepo kuputika kwepurogiramu kune imwe nzira ye SMR, iyo yakaoma, yakagadzirwa nemapurumisi haisi yega matanho anowanikwa kuti atarise kusungirirwa kwemisungo uye kupa miviri yepanyama. Kana uri kutarisa kutanga zvishoma zvekuita-kukurudzira kuzvishambadzira, funga kuchengetedza zvigadziro zvako zvekuchengetedza pamwe nematombo aya e self-myofascial release.
1 - Chirume Chikuru Roller
Haasi yose yakafuridzirwa yezvokuputika yakasikwa yakaenzana, saka zvakakosha kunzwisisa misika. Iwe unoona, zvipfeko zvinoputika zvinouya muhukuru hwakasiyana-siyana, maumbirwo, uye zvakashata. Zvimwe zvinosanganisira mabhudzi kana mafundo, asi vamwe vanodedera. Vamwe vanodhura madhora makumi maviri, vamwe vanodhura madhora zana, izvo zvinoita kuti sarudzo yepamusoro inopesana kupfuura iyo inofanira kuva.
Pakati payo, purogiramu yepurovu inongova chidimbu chepurovu iyo iwe unofambisa uye unoputika, uchipfuura mishonga yako yemisumbu kudarika nzvimbo yakaoma yegurisi kuti ubatsire kusunungura. Mashoko akanaka ndeokuti, vanhu vazhinji havadi chero chimwe chezvinhu zvakanyanyisa zvakaoma zvinokwidza mari yekushandisa. Izvo zvaunoda ndezvokugadzirisa zvakagadzirwa nepamusoro-evhavha EVA kuputika. Mhando iyi yemapurogiramu haigoni kuputsa kana "kutora," zvichiita kuti gurusa risanyanya kushanda nenguva.
Chinokosha, 36-inch roller, sej / yakakosha High-Density EVA Roller zvose zvinobudirira uye zvisingakwanisi, uye "mukana" mukuru wevaya vanongowanzojaira kuputika. Izvi ndechokuti pakutanga, kuputika kwemafuro kunogona kusava kunetseka. Iwe uri kunyatsoziva uye kuomesa pamarwadzo anorwadza mumatumbu ako. Iyo yakareba, 36-inch roller, kufanana nej / yakakodzera, inoita kuti iwe uite maitiro akasiyana akasiyana-siyana usingatyi kukumanikidza kune dzimwe nzvimbo, sezvinogona kuitika nevanonyanya kugadzirisa maumbirwo ane maitiro akasiyana uye nzvimbo.
Kana, kunyange zvakadaro, 36-inch roller yakareba kwazvo uye isingakoshi kune zvaunoda-somuenzaniso, unofanirwa kuitora newe kuti ushande kana kuti gym-kana kuti muyero weEVA unoputika mupumburu hauchaoneki kuita zvounyengeri, inogona kuva nguva yekuvandudza. Imwe nzira huru ndiyo Rollga. Ive 18-inch foam roller inouya mune imwe shanduro yakanyorova kana yakasimba, zvichienderana nezvido zvako.
Zvinonyanya kukosha, kunyange zvakadaro, inosanganisira pamusoro pe "makomo nemipata" inobatsira kuchengetedza zvivako zvako, zvakadai sepamusoro nemaguno, uchikugonesa kuti udzike zvakaderera munzvimbo dzakafanana dzekuoma, kusanganisira misumbu iri kufamba pamwe chete nomukona wako. Sezvo bhonasi yakawedzerwa, inogonawo kutengesa kupfuura dzimwe dzakawanda dzakawanda dzakanyanyisa kuputika kwepombi, zvichiita kuti ive sarudzo yakanaka kune vanenge vose.
2 - A Massage Ball
Sezvakanaka semafambisi ekuputika, dzimwe nguva hazvisi nyore kupa rubatsiro rwakakwana rwemashoko ekurwadza. Izvo zvakanyanyisa pamusoro peiyo cylinder haigoni kunyora mune dzimwe pfungwa. Ndiko kunoshambadza bhora kunotamba. Muenzaniso wakawanda zvikuru ndeyekushaya bhora. Aya mabhora akaomeswa emabharura anenge akaenzana nekuenzana kwetennis mipira, asi yakawanda kwazvo, zvichiita kuti kuve nekurwadza kunotyisa kune dzimwe nzvimbo, kunyanya glits, chifukidzo chepamusoro, uye nzvimbo kune rumwe rutivi rwomukona. Uyezve, ivo vanodhura. Zvingaita kuti uwane mapeji maviri kubva mune zvekutengesa zvinhu zvekutengesa zviduku zvishoma kudarika $ 10.
Zvechokwadi, mabhodhoro e-lacrosse haisi iwe oga sarudzo. Iwe unogona kushandisa tennis mipira kuti uwane hutu hwemaoko. Iwe unogona kushandisa gorofu mabhora kuti uise maoko ako netsoka dzako. Iwe unogona kushandisa softballs kuti utsvake zvikwata zvakakura zvemaruva ako kana quads. Kana, kana uri kufa kuti uise imwe mari, unogona kutenga zvishandiso zvakafanana zvekusimbisa, zvakadai semutsara wekudzikisa mauto kubva Trigger Point Performance Therapy. Aya mabhora anouya muhutano hwakasiyana-siyana uye hukuru, zvose zvakagadzirirwa kuunza musasa-kusunungura kushambadza.
3 - Kuchengetedza Misa
Kuisa misasa kunonyanya kunaka kubasa uye kufamba, sezvo iwe unogona kutsvaga zvakafanana, zvakadzama zvemashuga semapfupa sezvamunokwanisa nemupumburu, asi kubva mukunyaradza kwechigaro. Uyezve, ivo vanoreruka uye vanoita zvishoma, zvichiita kuti zvive nyore kukanda muhomwe kana sutukesi.
Ndezvipi zvakasiyana nezvehutambo hwemasasa huviri. Kutanga, uri kushandisa maoko ako uye muviri wepamusoro kuti uise zvinetso kumudonzvo paunozvipa kuunganidza, zvichiita kuti uwedzere kana kuderedza simba sezvinodiwa. Chechipiri, iwe unogona kushandisa tsvimbo yekushandisa simba rinopesana nezvisungo pamakona akasiyana. Semuenzaniso, unogona kutsvaga zvinyorwa zvako zvishoma nezvishoma kubva kumakona akasiyana-siyana nehutambo hwemusasa kupfuura iwe unogona nehwendefa.
Imwe nzira huru ndiyo Namastick. Iyi 16-inch yakareba yakaoma musango tsvimbo ine bhora kumativi ose. Icho chigadzirwa chinoita kuti Namastick ive yakakosha zvikuru. Mukuwedzera pakushanda semudonzvo wekusimbisa, inogona kuita kaviri-basa sebhokisi rekusimbisa kana purogiramu yemapurisa kune mamwe maitiro. Semuenzaniso, unogona kuzviisa pasi uye kubvisa zvidhi zvako kana zvigadziro nenzira yakafanana neyomupuranga wevhu, asi iwe haufaniri kuedza kuzvienzanisa pamusoro pekugadzira. Ndiyo inogamuchirwa yega yega yega inoda kubatsirwa kwepurogiramu yemapuranga asi inogona kunge isisina simba kana simba remuviri kuti rishandise imwe shandiso.
Iwe unogonawo kushandisa mabhora kumucheto weNamastick kuti utarise mazamu etsoka dzako kana kuti uone uye ushande nemajasi muhudyu mako kana pasi. Chero bedzi iwe uchigara kure nemakumbo uye majoints, ndiyo nzira yakagadziriswa yekuwana nekusunungura kubatana kwakanaka.
4 - Gumbo
Usavhiringidza gumbo nemapuraneti. Kunyange zvazvo zvese zvishandiso zvikavhara, mavhiri anenge akapfupika, kazhinji ane mazamu akafara, uye akanyatsogadzirirwa kuenderedzwa mushure mako.
Plexus Wheel muenzaniso wakanaka. Ichi chigadzirwa chinouya mumasero matatu akasiyana, chinogona kutsigira kusvika pa-500-mapaundi, uye chakamanikana zvakakwana kuti chikwanise pakati pemapapu ako epfudzi, zvinonyanya kushandura musana waro kana iwe uchikwira pamusoro payo. Nemhaka yehupamhi hwayo uye chimiro, Gorosi yePlexus inopa hutachiona hwepamusoro uye huchidzika pasi pemutsipa wako, uchikurudzira chifuva chako nemapfudzi kuti "uzarurire," uchirwisana nehutano mberi slouch yemuviri wako wepamusoro unotanga kubva pane zvakadai sekugara pabasa , kutumira mameseji, uye kutyaira. Nokupikisa iyi mberi slouch, gumbo rinogona kubatsira kudzivirira nekugadzirisa kusaenzana kwemasumbu kunobatsira kumarwadzo kumashure paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita.
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