I-iliopsoas iyimisipha ejulile emzimbeni womuntu edlala indima ebalulekile ekuhambeni kwethu nokuma kwethu. Lo msipha empeleni wakhiwe izingxenye ezimbili: i-psoas enkulu kanye ne-iliacus. Yomibili imisipha ijoyina futhi isebenze ndawonye, okuyitholele igama elivamile elithi "iliopsoas." Uma kubuhlungu endaweni ye-groin lapho welula imilenze yakho, ungase ube nokuphefumula kwe-psoas.
Kulesi sihloko sizokutshela indlela yokukhulula ubuhlungu be-psoas nokuthi lo msipha ubaluleke kangakanani.
Ukubaluleka kwe-psoas
I-psoas enkulu isuka ku-lumbar spine, kuyilapho i-iliacus isuka ku-pelvis. Ndawonye, le misipha ifaka ku-femur, ikakhulukazi ku-protuberance ebizwa ngokuthi i-lesser trochanter. Le ndawo enamasu ibavumela ukuthi benze uchungechunge lwemisebenzi ebalulekile yokuhamba komzimba.
Umsebenzi oyinhloko we-iliopsoas ukuguquguquka kwe-hip. Lokhu kusho ukuthi kusiza ukuphakamisa ithanga lakho kumzimba wakho, isenzo esibalulekile sokuhamba, ukugijima nokugxuma. Ngaphandle kwalokho, Lo mzimba ubamba iqhaza ekujikelezeni kwangaphandle kanye nokwengezwa kwe-hip, okufaka isandla ekuzinzeni nasekulawuleni ukunyakaza komlenze.
Ukubaluleka kwe-iliopsoas akugcini nje ekuhambeni. Kubalulekile futhi ukuze ulondoloze ukuma okuqondile nokulinganiselayo. Njengoba ixhuma ingxenye engezansi yomgogodla emilenzeni, ithonya ukuqondanisa kwe-pelvis nomgogodla. I-iliopsoas enempilo futhi eguquguqukayo ingasiza ekuvimbeleni ubuhlungu beqolo kanye nezinkinga ze-postural.
Futhi, Emkhakheni wezemidlalo nokusebenza ngokomzimba, i-iliopsoas ibalulekile. I-psoas eqinile futhi eguquguqukayo ithuthukisa ukusebenza kwezemidlalo, ivumela ukunyakaza okuphumelelayo nokunamandla. Ngakolunye uhlangothi, i-psoas eqinile noma ebuthakathaka ingakhawulela ububanzi bokunyakaza futhi yandise ingozi yokulimala.
Psoas ubuhlungu
Ngokuvamile, uma kukhona ukungasebenzi kahle kwemisipha ye-psoas, sithola ukungakhululeki endaweni ye-groin, ehambisana nokucindezeleka ku-hip futhi mhlawumbe ubuhlungu obuphansi emuva. Ngaphandle kwalokho, Ukuqina ku-psoas kuvimbela ikhono lethu lokunweba ngokugcwele i-hip. Ngokusebenzisa lezi zivivinyo singakwazi ukukhulula ukungezwani kwe-psoas futhi sithole ukukhululeka ebuhlungwini.
Ukuze uthuthukise ukusebenza kwezinqulu zakho kanye ne-pelvis, kubalulekile ukwenza lezi zivivinyo nhlangothi zombili, kunokugxila kuphela ohlangothini lapho uzizwa ungakhululekile. Kubalulekile ukuqaphela ukuthi lapho sibhekana nezinkinga ezihlobene ne-psoas, amaphethini ethu okuphefumula abhekana nokulungiswa. Ukuxhumana phakathi kwe-diaphragm yethu ne-pelvis kudinga ukugxila ekuphefumuleni okujulile. Lokhu kubalulekile hhayi kuphela ngesikhathi sokuzivocavoca okunciphisa ubuhlungu, kodwa nalapho wenza amaphaphu, ama-step-ups, nezinye izivivinyo ezibandakanya imisipha ebhekene nokuguquguquka kwe-hip kanye nokunwetshwa. Ungakhohlwa, ukuphefumula okufanele kubalulekile.
Indlela yokukhulula ubuhlungu be-psoas
Ukuzibhucunga ku-gluteus medius
Ukuze siqale inqubo, isinyathelo sethu sokuqala sibandakanya ukudambisa noma yikuphi ukungezwani okukhona endaweni. Ukungezwani kudinga ukubhekwana nayo yonke indawo njengoba akuthinti kuphela imisipha ethile kodwa futhi kuthinta imisipha ezungezile kanye nezicubu ezixhunyiwe. Ukwenza le ndlela yokuzibhucunga uzodinga ibhola le-lacrosse noma into efanayo.
Beka ibhola phakathi kwe-iliac crest kanye ne-femur. Kukhona kungenzeka ukuthi umuzwa wokungakhululeki usakazeka emlenzeni noma uzibonakalise endaweni ye-lumbar. Bamba ingcindezi bese uphefumula kancane futhi ngamabomu, futhi ubuke ukungakhululeki nokucindezeleka kuncipha kancane kancane. Uma ukushuba kwesimo sekwehlile, ungaqhubeka nokukhomba noma yiziphi ezinye izindawo zokungezwani eziseduze ezingase zidinge ukukhululwa.
Ukujikeleza kwangaphakathi kwe-hip kuwumsebenzi okuthiwa yi-gluteus minimus. Ukungezwani kwemisipha ye-psoas kubangela ukuthi i-gluteus minimus yenze lokhu kujikeleza kwangaphakathi. Ngokukhulula ukungezwani ku-gluteus minimus, singakwazi ukubhekana ngokuphumelelayo nokuphatha i-psoas.
Ukukhululwa kwe-Myofascial ku-quadriceps
Indlela yokukhululwa kwe-Myofascial esetshenziswa emisipha ye-quadriceps inganikeza ukukhululeka okuphumelelayo. Ukuze uqondise ama-quad akho, lala ubheke phansi futhi usebenzise irola yegwebu. Jikela emuva naphambili eduze komsipha, uqale okhalweni uye edolweni. Njengoba i-quadriceps ingumsipha omkhulu, kunconywa ukuthi ujikeleze umzimba ukuze ugxile esifundeni sangaphandle. Okulandelayo, gxilisa ukunaka kwakho ku-gluteus minimus nendawo yangaphakathi, ikakhulukazi i-vastus medialis nama-adductors. Ngemva kwemizuzu engu-2 nje, uzozwa ukwanda kokunyakaza kwe-hip kanye nokuncipha kokucinana.
Vula ama-hips njengama-elastic bands
Ukuze sinciphise ukungezwani ku-pelvis sizogxila ekuvuleni inqulu, ngoba ukungasebenzi kahle kwe-psoas kubangela ukuvala kwe-hip. Qala ngokunamathisela ibhande elinwebekayo emgogodleni noma esakhiweni esifanayo, ulibeke endaweni ye-groin yomlenze owodwa. Umhlane wakho ubheke ibhande lokunwebeka, qhubekela phambili bese ugobisa umlenze wakho ngendlela efana nephaphu. Ngokuncikisa izinqe zakho phambili, I-band elastic izokwenza ukuthintana ne-capsule yangaphakathi, kube lula ukuvulwa kwe-hip.
I-Psoas ilula
Ukuze ugcine isikhundla sakho se-lunge, susa irabha bese uqhubeke ne-hip retroversion ngokuletha i-gluteus phambili. Hlanganisa imisipha yakho yesisu, qinisa ama-glute akho bese uphakamisa ingalo yakho. Phefumula ngokujulile futhi njengoba ukhipha umoya, hambisa izingalo zakho kolunye uhlangothi bese utshekisa umzimba wakho kancane. Khipha umoya kancane futhi welule ukukhipha kwakho umoya. Ngale ndlela welula imisipha ye-psoas futhi ukhulule ama-glutes ngokuphefumula ngakunye.
Njengoba ubona, i-iliopsoas iyimisipha ebalulekile evumela ukunyakaza okuhlukahlukene okuyisisekelo futhi ifake isandla ekumeni komzimba nokuzinza. Ukugcina lo msipha usesimweni esihle ngokuzivivinya nokuqinisa umzimba kuyisihluthulelo sempilo esebenzayo nenempilo.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nendlela yokukhulula ubuhlungu be-psoas kunengxenye ebalulekile yalo mzimba.