Nei Uchifanira Kuva Nehanya NeToracic Spine Mobility

Zvemukati

• Chii chinonzi Thoracic Spine?
• Nei Thoracic Spine Kufamba Kwakakosha
• Iwe Une Hurombo hweThoracic Spine Mobility?
• Maitiro Ekuvandudza Thoracic Spine Kufamba
• Ongororo ye

Kana iwe wakambotora kirasi yekusimbisa inoda kukotama kana kumonyorora, mikana iwe wakanzwa varairidzi vachirumbidza mabhenefiti "thoracic musana" kana "T-musana" kufamba. (Kutaura nezvemitsara yevarairidzi vanoda, hezvino zvekuziva nezve yako posterior cheni.)

Pano, nyanzvi dzinogovana uko chaiko musana wechipfuva, kwairi, kuti nei ichifanira kuve nhare, uye nezvaungaite kuti uitezvimwe nhare-nekuti, mushambadzi yambiro, iwe unofanirwa kuitisa.

Chii chinonzi Thoracic Spine?

Kubva pazita rayo, iwe unogona kunge unoziva kuti musana wako wechipfuva uri mune yako (drum roll ndapota)... musana. Mutsara wako wepelinha une zvikamu zvitatu (cervical, thoracic, uye lumbar), uye iyo thoracic musana chikamu chepakati chiri munzvimbo yako yekumusoro kumashure, kutanga pasi pegotsi uye kutambanukira pasi kusvika mudumbu, anotsanangura Nichole Tipps, mushonga wemitambo -akasimbiswa mudzidzisi wega uye anotungamira mudzidzisi ane V Shred.

Misungo yakanamatira kune vertebrae (kuburikidza nemarunda) munharaunda iyoyo inonzi 'spinalis' uye 'longissimus.' Iyi ndiyo mhasuru yekutanga inosanganisirwa mukukubatsira kuti umire wakatwasuka, chengetedza chimiro chakakodzera pawakagara, uye - zvakanyanya kukosha - chengetedza musana wako, unotsanangura Allen Conrad, D.C., C.S.C.S. chiremba wechiropractic kuMontgomery County Chiropractic Center muNorth Wales, PA.

Nei Thoracic Spine Kufamba Kwakakosha

Kana iyo thoracic musana iri kushanda nemazvo, inokutendera kuti ufambe munzira dzese. "Yakavakirwa kufamba uye kufamba, kukotama uye kumonyoroka. Yakagadzirirwa kutenderera, kuwedzeredza, uye kutenderera," anotsanangura Medhat Mikhael, MD, nyanzvi yekurapa kwekurwadziwa kweSpine Health Center kuChirangaridzo Kuchengeta Orange Coast Medical Center muFountain Valley, California. Ndizvo zvinokutendera kuti uite zvakachengeteka mafambiro ese aunoshandisa mumabasa ezuva nezuva.

Dambudziko nderekuti, mararamiro emazuva ano ekugara anokweretesa kuderedzwa kwe thoracic musana kufamba. "Kufanana nezvinhu zvakawanda mumuviri, ndeye 'kana ukasaishandisa unoirasa' mamiriro," anotsanangura Dr. Mikhael. "Kushayikwa kwemutsipa wekufamba musana kunoreva kuti lumbar musana, chiuno, mapfudzi uye mhasuru dzakakomberedza zvese zvinoripa kubvumidza iwe kufamba nenzira yaunoda kufamba." Nenguva refu, iyo miripo inogona kutungamirira kukukuvara. (Ona: Kufamba Nhema dzaunofanira Kuregeredza)

Kana iwe uchinge uchishaya thoracic musana kufamba, njodzi yekukuvara kune iyo lumbar musana-chikamu chemuzongoza wako muzasi-kumashure-yakanyanya kukwirira. "Lumbar spine inoitirwa kuti tigare takagadzikana uye haina kuitirwa kufamba zvakanyanya zvachose," anodaro. "Saka kana majoini aya asina kuitirwa kuti afambe, anomanikidzwa kuve anofamba, anoisa toni yekumanikidza pama discs mumusana wako wepasi." Mhedzisiro inogoneka: kuzvimba, kuderera, kana herniation yemadhisiki, kurwadziwa kwakadzika-kumusana, kutsemuka kwetsinga, kuputika kwemhasuru, uye kukuvara kwemusana. Yikes. .

Njodzi hadzigumiri ipapo. Kana musana wako we thoracic usingafambi, chero nguva iwe unofanirwa kuita kufamba kwepamusoro, mafudzi ako anogadzira kushayikwa kwekufamba, anotsanangura Dr. Mikhael. "Kana iwe uine kubatwa kwepafudzi kana kusingaperi kwemapfudzi uye matambudziko emutsipa zvinogona kunge zvichibva mukushomeka kwekufamba mumusana we thoracic." (Yakabatana: Iyo Yepamusoro Ekumusoro Muviri Workout Kune Vanhu Vane Mafudzi Anorwadza).

Iwe Une Hurombo hweThoracic Spine Mobility?

Panjodzi yekuridza alarmist, kana ukashanda padhesiki 9-to-5, pane azvikuru mukana wakanaka wako wekufamba musana kufamba kunogona kushandisa kuvandudza. Asi kunyange ukasadaro, funga nezvazvozvese iyo nguva yaunopedza wakagara, wakatsvedza pamusoro pechiso, uchiona Netflix, kana kugara mumota kana chitima… chaizvo. (Pano: 3 Exercise Kurwisa Desk Muviri)

Zvichiri kusahadzika? Pane mashoma bvunzo nekukurumidza iwe aunogona kuita. Kutanga, tarisa chimiro chako chedivi mugirazi: musana wako wepamusoro wakafuga kumberi here? "Apo thoracic spine kufamba kwako kusina kunaka iwe unobhadhara nechepamusoro yako, iyo inoshandura mararamiro ako," anotsanangura kudaro Dr. Mikhael. (Yakabatana: 9 Yoga Inosvinudza Kuvhura Mapfudzi Ako).

Wobva waedza iyo Thread the Tsono bvunzo. (Yogis, kufamba uku kunofanirwa kunge kuchizivikanwa newe.) "Iyi poindi ichakuratidza mhando yemakakatanwa aunobata mumhasuru yeRhomboid, misungo, mapendekete, uye T-musana," anodaro Tipps.

• Tanga pamaoko ako nemabvi.
• Kuchengeta ruoko rwako rworuboshwe rwakadyarwa uye mahudyu akaenzana, svika ruoko rwako rwerudyi pasi pemuviri wako. Iwe unokwanisa here kukanda pasi rako rerudyi uye tembere pasi? Gara pano kwekashanu kufema kwakadzika.
• Un-tambo ruoko rwako rwerudyi uye chengeta ruoko rwako rwerudyi rwakatwasuka uye chiuno mativi, kumonyera kurudyi, uchisvika ruoko rwerudyi kuenda padenga. Iwe unokwanisa here kugadzira ruoko irworwo zvakaringana kune pasi, kana kuti iri kuderera?

Ehezve, kana iwe uine chero chekukuvara uye / kana zvinorwadza nyaya Dr. Mikhael ataurwa pamusoro, pane zvakare mukana wakanaka thoracic musana kusagadzikana chikamu cheizvozvakakonzera dambudziko pakutanga. (Kana usati watoita, funga ichi chako chiyeuchidzo chehushamwari chekubvunza chiremba, chiropractor, kana chiremba wepanyama anogona kukubatsira kuti uwanezve).

Maitiro Ekuvandudza Thoracic Spine Kufamba

Yoga, pre-uye post-Workout kutambanudza, uye kufamba-famba (seMobilityWod, Movement Vault, uye RomWOD) ndiyo bheji yako yakanakisa pano, anodaro Tipps: "Zvakaitwa maererano, maitiro aya anovandudza mararamiro ako munharaunda iyoyo. ." (Edza zvakare kushandisa pombi yePVP yekufambisa mabhora.)

Uye usakanganwa kupupa furo. Rara padumbu rako woisa furo roller nechepazasi pechipfuva chako (kurudyi pamusoro pemaboo ako, pamwe netsandanyama dzepectoral) uye dombodzesera mberi uye mberi kwemaminitsi maviri, anodaro Dr. Mikhael. Tevere, tenderedza kumusana kwako nefuro roller yakamisikidzwa yakatwasuka pamusoro pemisoro yemafudzi ako epafudzi. Zvishoma nezvishoma bvumira musoro wako, mutsipa uye wepamusoro kumashure zvichidzokera kumashure kusvika pakugadzikana. “Usazununguka, chingorara wakafuratira wotwasanudza maoko ako uchiedza kubata maoko ako pasi kumashure,” anodaro. Pamwe, hauchakwanise kubata maoko ako shure kwako kekutanga — kana kunyangwe kekutanga zana !. "Asi ita combo iyi kakati wandei pavhiki kwemaminetsi mashanu kusvika kugumi uye uchaona kufamba kwako kuchisimukira," anodaro.

Uye nekuti mhasuru dzemuchipfuva ndiyo kiyi yekutenderera kwekufamba, Conrad inokurudzira kuisa pfungwa pane zvakatambanudzwa zvinokubatsira iwe kuwedzera kuchinjika uye kunyaradza nekufamba uye kutenderedza kumusoro kumashure. Mazano ake matatu ekutanga? Kupinza tsono, katsi / ngamera, uye kungorembera kubva pakudhonza-kumusoro bhaa munzvimbo isina kwayakarerekera.

Kune chimwe chinhu chiri nyore kuisa kune yako yezuva nezuva, edza iyi thoracic spine chair exercise: Gara pachigaro chako nemusana wakafuratira, wakabatanidzwa musimboti, uye isa maoko ako kumashure kwemusoro wako sekunge uri kuita sit-up, anotsanangura. Dr. Mikhael. Wobva wamonyera kune rumwe rutivi kurudyi kugokora pasi pane kuruboshwe ruoko; gokora rekurudyi rakanongedza denga. Ita 10 kubata padivi, katatu pazuva.

Unoda zvakatonyanya kugutsa kuti uvandudze yako thoracic musana kufamba? Zvakanaka, "kana iwe 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 uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiita zvakanaka musana wechipfuva iwe unowanzove uine huwandu hwakawanda hwemapapu uye unokwanisa zvirinani kuvhura chipfuva chako nekufema," anodaro maererano naDkt Mikhael. Ehe, thoracic mobility boosters zvakare gadziriso yako yekukurumidza kuvandudza simba remoyo.

Ongororo ye