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Tua Paʻu

Fa'afoma'i Falema'i Tu'ui Togafitiga Vaega Togafitiga. I le El Paso Back Clinic, matou te toe faʻafoʻi tigaina.

A mae'a ona su'esu'eina le mafua'aga o lou fa'aletonu/tiga, matou te faia mea uma i lo matou malosi e fofo ai le vaega ma fa'amama ai ou fa'ailoga.

Mafuaʻaga masani o tiga i tua:
O loʻo i ai se numera le mafaitaulia o ituaiga o tiga i tua, ma o le tele o manuʻa ma faʻamaʻi e ono mafua ai le faʻalavelave i lenei vaega o le tino. O se tasi o mea e masani ona matou vaʻai i se tasi o matou gasegase i East Side El Paso ma nofoaga lata ane e aofia ai:

Disc Herniation
I totonu o le ivi pito i tua o lo'o i ai ni tisiketi fe'avea'i e fa'afefe ai ou ponaivi ma mitiia ai le te'i. Soo se taimi lava e gau ai nei tisiketi, e mafai ona latou oomiina se neura e oo atu ai i le tino pito i lalo. Fa'atigaPe a ova le malosi o le ogalaau pe tiga, e mafua ai le malo ma le tiga, o lenei ituaiga o manuʻa e masani ona faʻavasegaina o se tiga i tua. E mafai ona avea lea ma taunuuga o le taumafai e sii i luga se mea e mafai ona iʻu ai i le tiga ma le faʻaleagaina ma e mamafa tele. Su'esu'eina le mafua'aga o lou tiga.

Osteoarthritis
Osteoarthritis o lo'o fa'aalia e ala i le fa'agesegese o le fa'aogaina o le ga'o puipui. A afaina le tua i lenei tulaga, e mafua ai le faaleagaina o ponaivi e mafua ai le tiga tumau, malo, ma le fealuaʻi. Sprain Afai e fa'alolo pe saeia uaua o lou tua'oi ma lou tua, ua ta'ua o le tui tui. E masani lava, o lenei manu'a e mafua ai le tiga i le itulagi. O le ma'ema'e e mafua ai le soona galue o maso i tua e ono amata ona ma'i, ma e mafai fo'i ona fa'amauina - e ta'ua fo'i ole musele. O maso maso e mafai ona o'o mai i le tiga ma le malo se'ia o'o ina fa'ato'a le tiga.

Matou te mananaʻo e faʻataunuʻu saʻo le suʻesuʻega, tuʻufaʻatasia se talaaga ma suʻega faʻatasi ai ma ata faʻaonaponei, ina ia mafai ona matou tuʻuina atu ia te oe filifiliga sili ona lelei mo togafitiga. I le amataga, matou te talanoa ma oe e uiga i au faʻaʻailoga, lea o le a matou maua ai faʻamatalaga taua e uiga i lou tulaga faʻavae. Ona matou faia lea o se su'ega fa'aletino, lea o le a matou siaki ai mo tulaga fa'aletonu, iloilo lou tuasivi ma iloilo lou ivi. Afai matou te mateina ni manu'a, pei o se tisiki po'o se manu'a o le neura, atonu matou te fa'atonuina ni su'ega ata e maua ai se au'ili'iliga.

Fofo toe fa'afouina i lou tiga tua. I le El Paso Back Clinic, atonu e te mautinoa o loʻo e i ai i lima sili ona lelei ma le matou Fomai ole Chiropractic ma Massage Therapist. O lo matou fa'amoemoe i le taimi o togafitiga o ou tiga e le gata e fa'amama ai ou fa'ailoga - ae ia aloese mai le toe tupu ma togafitia ai ou tiga.


O le Fa'aaogaina o Musole e Fa'amamafaina i le MET Technique

O le Fa'aaogaina o Musole e Fa'amamafaina i le MET Technique

faʻatomuaga

The human body and the musculoskeletal system have a unique relationship as they help the host move around, rest and provide many actions without feeling pain or discomfort. Le masumalokeletal system has two portions, the upper and lower sections, with various muscles that allow mobility and stability while protecting the spine from numerous injuries the body has endured. However, many environmental factors and issues pertaining to the musculoskeletal system can affect the muscles, tendons, and ligaments, causing the muscle fibers to be short or overused from repetitive motions. To that point, which can lead to manu'a maso ma tiga that can be relieved from treatments and numerous stretching techniques. Today’s article focuses on how injuries are associated with overused muscles, how it affects the body, and how chiropractic care incorporates techniques like MET to relieve overused muscles. We provide and mention valuable information about our patients to certified medical providers who offer therapy treatments like the MET combined with chiropractic care for individuals with musculoskeletal pain correlated with overused injured muscles. We encourage each patient by referring them to our associated medical providers based on their findings appropriately. We acknowledge that education is a spectacular way when asking our providers the most helpful questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., utilizes this information as an educational service. Tuuese

 

Injuries Associated With Overused Muscles

 

Have you been feeling aches and pains in your muscles? Do your legs feel tired constantly? Or have you suffered an injury causing your muscles to stiffen up? If you have been experiencing these pain-like symptoms, it could be due to overusing your muscles. When the musculoskeletal system has been dealing with stress overload from numerous repetitive motions, it causes the muscle fibers to develop symptoms of fatigue, weakness, and referred pain. O suʻesuʻega e faʻaalia that various risk factors associated with the musculoskeletal system correlate with overuse-related injuries. What this means is that when the injuries cause the involved body structures to develop symptoms of stress fractures associated with mechanical overload from repetitive trauma. Fa'aopoopo su'esu'ega su'esu'ega na ta'ua that the influences from repetitive trauma could lead to a prolonged state of low-grade systemic inflammation in the joint and muscles in the body.

 

E Faapefea Ona Aafia le Tino?

So what happens to the body when the muscle fibers are being overused? The referred pain associated with the musculoskeletal system causes dysfunction. Ua maua suesuega suʻesuʻe that overuse of muscle injuries related to repetitive motion in the body causes microtrauma symptoms in the muscle, tendon, bone, or bursa. This causes the body to have insufficient recovery and produces painful arcs of motion on any joints. Leon Chaitow, N.D., D.O., and Judith Walker DeLany, L.M.T.’s book “Clinical Applications of Neuromuscular Techniques” stated that when the muscles are overused and injured, the “stress overload” has localized effects, which causes the musculoskeletal system to reach a point to break down. This causes symptoms to manifest as chronic fatigue and reduced performance efficiency. The book also stated that overuse injuries could involve certain muscles/tendons or bones to develop repetitive microtrauma over time. This causes the body to be dysfunctional and makes the individual feel tired, overworked, and stressed out due to not allowing the muscles to rest. 


Chiropractic Care: The Nonsurgical Solution- Video

Have you been dealing with symptoms of muscle pain and weakness? Does your body feel exhausted after a long day doing errands? Or have you noticed any unexpected joint pain in certain parts of your body? Many people dealing with questionable musculoskeletal pain could be due to their muscles being overused and causing injuries. When the body goes through constant repetitive motions, it causes microtrauma in the musculoskeletal system, which correlates with muscle and joint pain. When this happens, pain-like symptoms develop over time and can cause the body to be overworked and different muscle groups to compensate for the pain by shifting the body. Luckily, numerous treatments are non-surgical that utilize techniques to reduce the pain and help gently stretch the muscles to return to normalcy. One of the treatments that are used for musculoskeletal pain is chiropractic care. The video above explains how chiropractic care incorporates various neuromuscular techniques to help realign the body from subluxation and reduce pain-like symptoms associated with musculoskeletal disorders.


How The MET Technique & Chiropractic Care Relieves Overuse Muscle Injuries

 

Treatments like chiropractic care are non-invasive and use neuromuscular techniques like MET (muscle energy technique) and manual manipulation to realign the body and help loosen up stiff muscles from experiencing more pain. Chiropractors or doctors of chiropractic will thoroughly examine while listening to the patient on where they are experiencing pain. After the examination, the chiropractor will utilize MET and various stretching techniques to loosen up the muscle fibers and restore their range of motion. Chiropractic care can help reduce the pain in the muscle while letting individuals be aware of their bodies. This can help many people to have a different mindset and listen to their bodies to reduce the effects of pain from returning and not repeat the actions in the future.

 

iʻuga

It is important to ensure that the musculoskeletal system is in pristine condition, as any pain-like symptoms can cause the muscle fibers to become overused, resulting in injuries and causing the body to be dysfunctional. When the body continuously goes through repetitive motions, it causes microtrauma tears in different body locations, causing the host to feel exhausted and deal with chronic pain. However, incorporating treatments like chiropractic care can help the body recover faster and prevent future injuries. This allows the body to naturally heal, restore itself from pain, and become functional again.

 

mau faasino

Aicale, R, et al. “Overuse Injuries in Sport: A Comprehensive Overview.” Journal of Orthopaedic Surgery and Research, US National Library of Medicine, 5 Tesema 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6282309/.

Chaitow, Leon, ma Judith Walker DeLany. Fa'ata'ita'iga Fa'aa'i ole Neuromuscular Techniques. Churchill Livingstone, 2002.

Neme, Jamil R. "Paleni Tulafono: Muscle Le paleni Aafiaga i Musculoskeletal Manua." Vailaau a Misuri, US National Library of Medicine, 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9324710/.

Orejel Bustos, Amaranta, et al. “Overuse-Related Injuries of the Musculoskeletal System: Systematic Review and Quantitative Synthesis of Injuries, Locations, Risk Factors and Assessment Techniques.” Sensors (Basel, Switzerland), US National Library of Medicine, 1 Aperila 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8037357/.

Tuuese

Muscle Le paleni, Gait Patterns, & The MET Technique

Muscle Le paleni, Gait Patterns, & The MET Technique

faʻatomuaga

A oo mai i le tino, o maso eseese, aano, sooga, ma totoga e maua ai galuega ma gaioiga pe a gaoioi. O tagata uma i le lalolagi atoa e tausia o latou tino e ala i le malolo pe a manaʻomia, 'ai tele mea'ai e maua ai le malosi, ma stoaga e ola umi. Ae ui i lea, i le aluga o taimi, e tele mea e mafai ona fesoasoani i le tino e ala i le faʻatupuina o le tele o tagata musculoskeletal mataupu e mafai ona aafia ai a tulaga o le tagata ma galuega fa'alenatura-mo'a e saunia e le tino e fa'atumauina ai le gaioi ma le mautu. I le tusiga o aso nei, matou te suʻesuʻeina maso le paleni, pe faʻafefea ona aʻafia ai le gait pattern o le tino, ma le auala e mafai ai e le MET technique ona fesoasoani i maso le paleni. Matou te tuʻuina atu faʻamatalaga e uiga ia matou gasegase i fomaʻi faʻamaonia e ofoina atu togafitiga faʻapitoa e pei o le MET (muscle energy techniques) mo tagata taʻitoʻatasi o loʻo feagai ma tulaga masani e fesoʻotaʻi ma maso le paleni e ono aʻafia ai le gait pattern o se tagata ma oʻo atu ai i le tiga i maso ma sooga. Matou te fa'amalosia tagata ma'i ta'ito'atasi ma le talafeagai e ala i le fa'asino atu i a matou 'au'aunaga fa'afoma'i fa'atatau i fa'ai'uga o latou su'esu'ega. Matou te talia o aʻoaʻoga o se auala mataʻina pe a fesiligia a matou 'auʻaunaga i fesili sili ona taua i le faʻatagaina a le maʻi. Dr. Alex Jimenez, DC, suʻesuʻeina lenei faʻamatalaga o se auaunaga faʻaleaʻoaʻoga. Tuuese

 

O a Musole le paleni?

Pe sa e feagai ma tua fufusi, tauau, ma maso suilapalapa? E te lagona e vaivai le isi itu o lou tino nai lo le isi itu? Pe e te lagona le le mautonu pe a savali? O le tele o tagata o loʻo feagai ma nei faʻafitauli e fesoʻotaʻi ma maso le paleni o loʻo aʻafia ai o latou tino. O a la maso le paleni, ma e faapefea ona aafia ai le tino? Ia, e tusa ai ma le "Clinical Applications of Neuromuscular Techniques," na tusia e Leon Chaitow, ND, DO, ma Judith Walker DeLany, LMT, na taʻua e faapea, o auga vaivai i totonu oo tatou tino e masani ona suia mai lo latou tulaga masani, pliable, ma le toned. i le pupuu, fibrous ma le vaivai galuega i vaega maso eseese. Talu ai e totogi e le tino (e aunoa ma ni faʻailoga masani) i gaoioiga i aso uma, pe a vaivai maso ma aano o le tino, e mafai ona tupu aʻe faʻailoga i le aluga o taimi, mafua ai le tiga, faʻatapulaʻaina maso, ma faʻatapulaʻaina le tele o gaioiga i le tino. O le mea lea, o nei faʻaʻailoga e masani ona fesoʻotaʻi ma faʻafitauli musculoskeletal, e mafua ai le le atoatoa o maso.

 

 

O isi fa'afitauli e mafai ona mafua ai maso le paleni i totonu o le tino e mafai ona mafua mai i manu'a maso mai malosi fa'alavelave. O suʻesuʻega suʻesuʻe ua faʻaalia o gaioiga faifaipea mai manu'a tuga e mafai ona iu ai i loimata o le microtrauma i musele ma tendon, lea e mafai ona tupu ma avea ma tiga e faasino i maso ma faateleina ai le lamatiaga o le mumū sooga faifai pea. I lena tulaga, e mafai ona taʻitaʻia atu ai le tiga i vaega eseese o le tino ma afaina ai le mautu o se tagata. Pe a feagai le tino ma manuʻa faʻaleagaina e aʻafia ai maso i le aluga o taimi, e toʻatele tagata e fesuiaʻi le auala latou te savavali ai pe suia o latou tuʻuga e totogi ai le tiga, lea e mafai ona suia ai a latou faʻataʻitaʻiga.

 

E Fa'afefea ona A'afia ai le Fa'aa'oa'oga a le Tino?

 

Pe a savali le tagata, o loʻo gaoioi lona tino atoa, ma i le aluga o taimi o le a suia o latou tuʻu e faʻatatau i le mamafa o le tino pito i luga e oʻo atu i sulu ma pito pito i lalo. O suʻesuʻega e faʻaalia o le leiloa o le malosi o maso e mafai ona faʻaalia i faʻafitauli musculoskeletal pei o le osteoarthritis e mafai ona mafua ai faʻamaʻi tiga, faʻaitiitia le gaioiga faʻaletino, faʻaitiitia le tele o gaioiga, ma maso / sooga le mautonu. E fa'afefea la ona a'afia le fa'aletonu o maso i le ala savali o le tino? Muamua, e tatau ona tatou vaʻavaʻai i aʻafiaga o loʻo tuʻuina atu e le neurological ma metabolic functions o le fatugalemu o le tino i luga o le musculoskeletal system. O le fatugalemu o le tino e tuʻuina atu faailoilo i maso taʻitasi mai le pito i luga ma pito i lalo e faʻataga ai le tagata e savali, tamoʻe, ma fai isi gaioiga afi. Pe a o'o ina fa'aletonu maso ma manu'a fa'aleaga, e mafai ona fa'apupuu le tino i le aluga o taimi, ma mafua ai ona fufusi maso pupuu ma vaivai ai maso uumi. I lena tulaga, e mafai ona taʻitaʻia ai se filifili o vaega faʻaletonu o le taamilosaga gait ma ona faʻailoga e fesoʻotaʻi ai. O nisi o fa'ailoga e mafai ona a'afia ai le faiga o le savali a le tagata e aofia ai:

  • Fa'agata fa'atasi fa'atasi i luga o sulu
  • Tete'e o musele i le pelvis ma pito pito i lalo
  • Fa'asa'o maso i le pito i tua
  • O mea fa'aoso i pito pito i lalo e mafua ai le tiga

 


Fa'afefea ona Fesoota'i Muscle le paleni ma tiga maualalo tua- Vitio

Na e feagai ma tiga i ou ponaivi po'o maso? Pe e faigatā ona e savali pe ave ni mea mamafa? Pe sa e feagai ma suilapalapa ma tauau fufusi? O le tele o nei fa'afitauli e mafua mai i le le paleni o maso e feso'ota'i ma manu'a fa'alavelave. O le vitio o loʻo i luga o loʻo faʻamatalaina pe faʻafefea ona fesoʻotaʻi le le atoatoa o maso i le maualalo o tiga i tua. A amata ona a'afia maso ma sooga i totonu o le tino ona o mea tau le siosiomaga po'o fa'alavelave fa'afuase'i, e mafai ona suia ai le faiga o le savali a le tagata (le ala e savali ai) ma fa'atupula'ia ai ni fa'afitauli masani e a'afia ai le tino. A le paleni maso ma mafua ai faʻafitauli gait, e mafai ona oʻo atu ai i maso ma tiga faʻatasi e fesoʻotaʻi ma le le lelei o le tu ma isi tulaga masani. A tupu lenei mea, e mafai ona oʻo atu ai i vaega faʻaletonu o le gait pattern. O le mea e laki ai e tele togafitiga ma auala e faʻaitiitia ai le tiga ma toe faʻafoʻisia le gait function i le tino.


Fa'afefea ona fesoasoani le MET Technique i Muscle Le paleni

O le alu i togafitiga togafitiga e toe faʻafoʻisia ai le gaioiga o maso, mafai ai ona toe faʻaleleia le tino, ma faʻaitiitia le avanoa e toe foʻi mai ai manuʻa i le lumanaʻi. Pe a feagai le tino ma maso le paleni, e tele togafitiga ma metotia e tele tagata tomai faapitoa i tiga, e pei o le chiropractic care e faʻaaogaina e toe faʻaleleia ai le tino ma puipuia ai manuʻa mai le toe tupu. O se tasi o metotia e taʻua o le MET technique (muscle energy technique). O le MET technique o se ituaiga o faʻataʻitaʻiga faʻataʻitaʻiga e faʻaogaina ai le faʻaogaina o le isometric e faʻaitiitia ai le tiga i totonu o gaʻo vaivai ma faʻaumiumi maso vaivai. O suʻesuʻega e faʻaalia pe a faʻaaogaina e tagata faʻapitoa tiga le metotia MET tuʻufaʻatasia ma isi togafitiga e pei o togafitiga faʻale-tino ma togafiti faʻamaʻi, e mafai ona fesoasoani e faʻaitiitia le tiga e aʻafia ai alava maso aʻo toe faʻafoʻisia le tino i le tulaga masani ma faʻaumiumi maso mau. Pe a tuʻufaʻatasia le metotia MET ma isi ituaiga o togafitiga, e mafai ona fesoasoani e faʻalautele ma faʻamalosia maso vaivai ma faʻatagaina le tagata e nofouta pe faʻafefea ona faʻasaʻoina o latou tulaga.

 

iʻuga

E taua i tagata uma le eseese o mea ma manu'a e mafai ona mafua mai i maso le paleni e mafai ona afaina ai lou tu. O maso le paleni i totonu o le tino e mafai ona oʻo atu ai i faʻailoga e le manaʻomia o le vaivai o maso, tiga, ma le le lelei o le gait patterns e fesoʻotaʻi ma faʻafitauli musculoskeletal. O le alu i togafitiga togafitiga ma le faʻaogaina o metotia e pei o le MET, gaioiga faʻaletino, ma togafitiga faʻasolosolo e mafai ona fesoasoani i le tino e toe faʻaleleia ma puipuia ai manuʻa i le lumanaʻi mai le toe foʻi mai ma afaina ai le soifua maloloina ma le soifua maloloina o se tagata.

 

mau faasino

Chaitow, Leon, ma Judith Walker DeLany. Fa'aaogāga Fa'afoma'i ole Neuromuscular Techniques. Churchill Livingstone, 2003.

Joshi, Reema, ma Nishita Poojary. “O le A'afiaga o le Muscle Energy Technique ma le Fa'asa'oga Fa'atonu Fa'amalositino i Ma'i ma Galuega i Ma'i e le Fa'apitoa Fa'ama'oti Fa'ama'i Fa'ama'i Tu'u Tu'u i luma-o se Ala Fa'atonu Fa'atonu." Tusitala Fa'ava-o-malo ole Massage & Galuega Fa'aletino, US National Library of Medicine, 1 Iuni 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9134480/.

Neme, Jamil R. "Paleni Tulafono: Muscle Le paleni Aafiaga i Musculoskeletal Manua." Vailaau a Misuri, US National Library of Medicine, 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9324710/.

Vodička, Tomáš, ma isi. "E mafai ona faʻaaogaina le Iloiloga o Muscle Malosi le paleni e fai ma vaʻaiga o le aofaʻi o Arthroplasty Hip?" Faava o Malo Journal o Siosiomaga Suesuega ma Tagata Soifua Maloloina, US National Library of Medicine, 11 Me 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8150769/.

Tuuese

E Fa'aloaloa pe Fa'amalosia Tissue Feso'ota'i I le Fa'aaogāina ole MET Technique

E Fa'aloaloa pe Fa'amalosia Tissue Feso'ota'i I le Fa'aaogāina ole MET Technique

faʻatomuaga

O le tino o le tagata e tele maso musculoskeletal e mafai ai e le tagata talimalo ona faia ni gaioiga eseese e aunoa ma se tiga poʻo se faʻalavelave. O vaega maso taʻitasi e iai a latou tendon, maso, ligaments, ma mea faʻafesoʻotaʻi o loʻo siʻosiʻomia ai le auivi sooga ma puipuia le fausaga o le auivi. O vaega maso taitasi i totonu o le tino e mafai ai ona eseese galuega, mai le liliu o le ua mai lea itu i lea itu e mafai ai e vae ona tuʻuina atu le gaioiga pe a savali. I le taimi nei e masani lava, o le tino ua matua i le taimi, lea e mafai ona oʻo atu ai vaivaiga maso i totonu o kulupu maso ma a'afia ai aano o feso'ota'iga, po'o fa'alavelave fa'alavelave e mafai ona atia'e i totonu o se tino maloloina e mafai fo'i ona a'afia ai maso ma a'ano feso'ota'i. O le mea e lelei ai, o le tele o maso maso ma masini fesoʻotaʻi e aʻafia i faʻamatalaga faʻalavelave faʻafuaseʻi. I lena tulaga, e iai tele togafitiga ma metotia o lo'o fa'aaogaina e le tele o foma'i fa'apitoa e toe fa'afo'isia ai le tino ma fa'amama fa'ailoga tiga e feso'ota'i ma fa'aletonu musculoskeletal. O le tusiga o aso nei o loʻo suʻesuʻeina ai mea fesoʻotaʻi, pe faʻafefea ona aʻafia le aano o fesoʻotaʻiga, ma pe faʻafefea ona faʻalautele pe faʻamalosia e le MET le tino o le tino. Matou te tuʻuina atu faʻamatalaga e uiga i a matou gasegase i fomaʻi faʻamaonia e ofoina atu togafitiga faʻapitoa e pei o le MET (muscle energy techniques) mo tagata taʻitoʻatasi o loʻo feagai ma tulaga masani e fesoʻotaʻi ma faʻalavelave e aʻafia ai le tino o le tino e mafai ona faʻafesoʻotaʻi ma atiaʻe faʻatasi ma faʻamatalaga tiga. Matou te fa'amalosia tagata ma'i ta'ito'atasi ma le talafeagai e ala i le fa'asino atu i a matou 'au'aunaga fa'afoma'i fa'atatau i fa'ai'uga o latou su'esu'ega. Matou te talia o aʻoaʻoga o se auala mataʻina pe a fesiligia a matou 'auʻaunaga i fesili sili ona taua i le faʻatagaina a le maʻi. Dr. Alex Jimenez, DC, suʻesuʻeina lenei faʻamatalaga o se auaunaga faʻaleaʻoaʻoga. Tuuese

 

O a Tisu Feso'ota'i?

 

O le tino o le tagata o se masini multiplex lea e aofia ai le tele o aano o loʻo siomia ai sooga skeletal ma totoga taua ma galuega autu e gaosia e le tino. O suʻesuʻega suʻesuʻega e faʻaalia lea, e pei ona ta'u mai e le igoa, o aano o lo'o feso'ota'i i totonu o le tino e fa'asino i le tele o aano o le tino e feso'ota'i ma lagolagoina isi aano e ala i le fusifusia i le tino. I le taimi nei e tolu vaega eseese e mafai ona fa'amavaeina aano feso'ota'i i:

  • Igoa feso'ota'i matala
  • I'au so'o mafiafia
  • Fa'apitoa feso'ota'iga

O nei vaega eseese e tolu feso'ota'iga o lo'o i ai galuega e mafai ai e le tino ona fa'atino lelei ma tu'uina atu le lagolago i isi vaega o le musculoskeletal system. O a'ano mafiafia feso'ota'i e fai a'e ai tendon ma ligaments o le tino e fa'agaoioi ai lima ma vae a'o iai le maualuga o le fibre collagen. O a'ano feso'ota'i matala e fesoasoani e fa'amautu ai totoga taua. Ma le mea mulimuli, o le fesoʻotaʻiga faʻapitoa faʻapitoa e aofia ai le adipose tissues, cartilage, lymphoid tissues, ma isi. Pe a amata ona matua le tino pe o loʻo feagai ma faʻafitauli e aʻafia ai le fesoʻotaʻiga, e mafai ona atiaʻe faʻafitauli musculoskeletal e fesoʻotaʻi ma le tino fesoʻotaʻi.

 

Fa'aletonu e A'afia ai Tissue Feso'ota'i

Ua e oo i le tiga o maso po o le vaivai o lou tino? Pe lagona e ou lima po o vae le vaivai? Pe e te lagona le malo ma le tiga i ou ponaivi? O le tele o fa'ailoga e pei o le tiga e feso'ota'i ma fa'aletonu musculoskeletal e a'afia ai auga feso'ota'i o le tino. E pei ona taʻua muamua, pe a amata ona matua le tino, o maso eseese i totonu o le tino e mafai ona tupu ma faʻalavelave musculoskeletal e fesoʻotaʻi ma aano fesoʻotaʻi. O le matua e mafai ona aʻafia ai galuega faʻafesoʻotaʻi e pei o le cartilage mai masini faʻapitoa fesoʻotaʻiga e itiiti le elasticity ma suia le proteoglycan i le quantitatively ma qualitatively, e tusa ai ma le tusi, "Clinical Applications of Neuromuscular Techniques," tusia e Leon Chaitow, ND, DO, ma Judith Walker DeLany, LMT Ua fa'aalia mai su'esu'ega fa'aopoopo o a'afiaga o le si'osi'omaga e feso'ota'i ma le puipuiga o le tino e mafai ona a'afia ai a'ano feso'ota'i. E ta'ua lea o le ma'i feso'ota'i, ma e mafai ona aofia ai le tele o tulaga e mafai ona a'afia ai le tino puipuia ma mafua ai fa'ailoga fa'afefe i totonu o le musculoskeletal system. E aofia ai nisi o mea nei:

  • O le fula o sooga e mafua ai ona loka
  • O le vaivai o musele e a'afia ai alava maso le myofascial entrapment 
  • Vaivai
  • Taumafa suamalie

 


O se Folasaga I MET- Vitio

Na e lagona le malo o ou maso po'o so'oga? Pe e tiga pe a e punou ma sii i luga mea mamafa? Pe o e lagona le vaivai i taimi uma? Pe a feagai le tino ma nei faʻafitauli, e mafai ona sili atu ona aʻafia nai lo maso ma aano o fesoʻotaʻiga. E mafai ona o'o atu ai i fa'ailoga o le ma'a'a ma le tiga i so'oga a'o fa'atapula'aina le tele o gaioiga i maso. A tupu lenei mea i le tino, e toʻatele fomaʻi faʻapitoa e faʻaogaina le MET (muscle energy technique) ma faʻamalolo na faʻaʻailoga. O suʻesuʻega e faʻaalia o le MET o se togafiti faʻataʻitaʻi mo aano vaivai, fesoasoani i le faʻaogaina o sooga ma faʻalautele maso ma fascia e faʻaleleia ai le taʻavale i aano fesoʻotaʻi ma faʻafefe ai le lymphatic system. O le vitio o loʻo i luga o loʻo faʻaalia ai le faʻaogaina o le MET ile tino. 


Le MET Technique I luga o Tissue Feso'ota'i

 

O suʻesuʻega suʻesuʻega e faʻaalia talu ai ona o maso ma sooga o loʻo faʻapipiʻi faʻatasi e ala faʻafesoʻotaʻi, o le faʻaaogaina o le MET technique e mafai ai e tagata tomai faapitoa o tiga ona faʻalautele maso ma sooga e faʻasaʻo ai le vevesi ma isi faʻamaoniga e fesoʻotaʻi ma tiga. Pe a faʻaaogaina e tagata faʻapitoa tiga le metotia MET i luga o le tino, e mafai ona fesoasoani e faʻamalosia maso vaivai aʻo gauai atu i le pupuu o maso e aʻafia ai le tino. E ui o le MET technique e mafai ona fesoasoani i le lagolagoina o maso i togafitiga faʻale-tino tuʻufaʻatasia, e mafai ona fesoasoani e faʻaloloina maso fufusi ma soʻotaga fesoʻotaʻiga. Ole mea lea e mafai ai ona toe faʻaleleia le tino ma toe foʻi i le tulaga masani. O le tele o tagata tomai faapitoa i tiga e pei o le chiropractic care e mafai ai e le MET auala e faʻalautele ai aano fesoʻotaʻi puʻeina ma faʻasaʻoloto le fausaga o le tino e faʻasaʻo ai le le atoatoa o le postural.

 

iʻuga

O aano o le tino e lagolagoina ai maso ta'itasi, okeni, ma le auivi. Pe a a'afia le tino i fa'afitauli, o vaega maso eseese, ma a'ano feso'ota'i e amata ona atia'e fa'ailoga e feso'ota'i ma tiga. Pe a afaina le tino o faʻailoga e pei o le tiga, e toʻatele tagata o le a alu i se fomaʻi faʻapitoa ma togafitia i le faʻaaogaina o le MET technique e toe faʻaleleia ai maso ma tino ma toe foʻi i le masani.

 

mau faasino

Chaitow, Leon, ma Judith Walker DeLany. Fa'aaogāga Fa'afoma'i ole Neuromuscular Techniques. Churchill Livingstone, 2003.

Kamrani, Payvand, et al. “Anatomy, Tissue Feso’ota’i.” I totonu: StatPearls [Initaneti]. Treasure Island (FL), StatPearls Publishing, 24 Ian. 2022, www.ncbi.nlm.nih.gov/books/NBK538534/.

Itulau, Fili. "Manatu o loʻo i ai nei i Muscle Stretching mo le faʻamalositino ma le toe faʻaleleia." Tusitala Fa'ava-o-malo o Ta'aloga Togafitiga Fa'aletino, US National Library of Medicine, Fep. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/.

Rao, Vijay, ma Simon Bowman. “O aga'i i luma lata mai i Fa'aletonu o Tissue Feso'ota'i.” Fa'asologa o Togafitiga ile Fa'ama'i Musculoskeletal, US National Library of Medicine, Aokuso 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3728978/.

Toma, Ewan, et al. "O le aoga o Muscle Energy Techniques i Faʻailoga ma Asymptomatic Mataupu: O se Iloiloga Faʻatonu." Chiropractic & Manual Therapies, US National Library of Medicine, 27 Aukuso 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6710873/.

Tuuese

Ose Fa'atomuaga ile Muscle Energy Techniques

Ose Fa'atomuaga ile Muscle Energy Techniques

faʻatomuaga

O maso eseese, tendon, ma ligaments i totonu o le tino o loʻo siʻosiʻomia ai le auivi faʻatasi e tuʻuina atu ai le gaioiga ma le tele o gaioiga e faʻatagaina ai le tagata talimalo e feaveaʻi. O le tino foi e iai vaega maso eseese, ma solo malu si'osi'omia totoga taua e fesoasoani e lagolago ai le tino. Talu ai ona o le tino o le tagata e feaveaʻi, o le tele o mea e mafai ona mafua ai faʻafitauli i le tagata talimalo ma taʻitaʻia ai faʻamatalaga faʻalavelave faʻafuaseʻi e mafai ona fetaui ma le tiga i le sooga ma maso aano. Pe a mafua ai nei mea tiga i totonu o le musculoskeletal system, auala eseese o togafitiga e mafai ona fesoasoani e faʻaitiitia faʻamaoniga e pei o le tiga ma fesoasoani e toe faʻaleleia le tino. MET, poʻo le masini malosi, o se tasi lea o togafitiga eseese e faʻaaogaina e fomaʻi faʻapitoa e pei o chiropractors, massage therapists, fomaʻi faʻapitoa, ma fomaʻi faʻapitoa i le tele o tagata e maua i le tiga musculoskeletal. O le tusiga o aso nei o loʻo vaʻavaʻai i le musculoskeletal system, pe faʻafefea ona aʻafia maso, ma pe faʻapefea ona faʻaogaina le malosi o maso e faʻaitiitia ai le tiga o maso e fesoʻotaʻi ma le musculoskeletal system. Matou te taʻua a matou gasegase i fomaʻi faʻamaonia e tuʻuina atu togafitiga faʻapitoa e pei o le MET (muscle energy techniques) mo tagata taʻitoʻatasi o loʻo mafatia i tulaga masani e fesoʻotaʻi ma le musculoskeletal system. Matou te fa'amalosia tagata ma'i ta'ito'atasi pe a talafeagai e ala i le fa'asino atu i foma'i feso'ota'i e fa'atatau i a latou su'esu'ega po'o mana'oga. Matou te malamalama ma talia o a'oa'oga o se auala ofoofogia pe a fesiligia a matou 'au'aunaga i fesili taua i le talosaga ma le fa'ailoa a le ma'i. Dr. Alex Jimenez, DC, faʻaaogaina lenei faʻamatalaga o se auaunaga faʻaleaʻoaʻoga. Tuuese

 

Ose Vaaiga Aoao ole Musculoskeletal System

 

O le musculoskeletal system e tele sona sao i totonu o le tino, e aofia ai le tele o vaega maso, aano, ligaments, sooga, ma totoga e pulea e le fatugalemu o le tino. O le fatugalemu o le tino e maua ai le faʻaogaina o le afi i le musculoskeletal system, faʻatagaina le tino e malolo ma feʻaveaʻi solo. O le a le mea e fai e le fatugalemu o le tino i le musculoskeletal system, e tusa ai ma suʻesuʻega suʻesuʻega, ua fa'ailoa mai o nei faiga e lua e iai le so'otaga o le tasi ma le isi a'o feso'ota'i. E ese mai i vaega maso eseese e fesoasoani i le siosiomia o sooga skeletal ma maua ai le gaioi i le tino, o le a tatou vaʻavaʻai i le fesoʻotaʻiga o loʻo fesoʻotaʻi ma le faʻaogaina o foliga ma pe faʻafefea ona aʻafia maso i mataupu masani.

 

Tisu Feso'ota'i & Le Fascial System

E tusa ai ma le musculoskeletal system, o le mea faʻafesoʻotaʻi o se tasi lea o mea e tele e mafai ai ona faʻafesoʻotaʻi vaega taʻitasi i lona tino tino. O le mea fa'afeso'ota'i e aofia ai ponaivi o le tino, maso, alātoto, ma pona o le lymph a'o fusi uma aano ma totoga vaivai. O lo'o galue fo'i le tino fa'atasi ma le fascial system, e tu'uina atu ai i le tino le mana'oga fa'avae. O le fascial system o le fa'atulagaina lea o le tino talu ai o le fascial system e aofia ai mea fa'afeso'ota'i. Faatasi ai ma nei faiga e lua e fesoʻotaʻi ma galulue faʻatasi, e mafai ai e maso o le tino ona tali atu i gaioiga eseese e lafoina i totonu o siosiomaga eseese. O le fascia web e fa'atagaina ai maso maso uma e tu'ufua ma fa'afefiloi ma isi fausaga e maua ai le fe'avea'i.

 

Gaoioiga Musole

O mea uma lava mai le feso'ota'iga i le fascia o lo'o a'afia i gaioioiga maso i totonu o le musculoskeletal system. Pe a amata ona galulue maso eseese ma le tele o gaioiga a le tino, e tuʻufaʻatasia ma se tasi pe sili atu maso e fai ma faʻataʻitaʻiga muamua poʻo le tetee, faʻatagaina maso faʻatasi e fesoasoani ma konekarate i le taimi e tasi. O vaega maso eseese i totonu o le musculoskeletal system e mafai ai gaioiga eseese, e masani ona fai, e avea ma maso faʻamautu pe faʻafefe. O se faʻataʻitaʻiga sili o le vaʻavaʻai i pito i luga ma pito i lalo o le tino. O pito pito i luga e mafai ai e lima, ua, ulu, ma tauau ona gaoioi pe a oʻo i le punou, mimilo, ma le liliu. A'o pito pito i lalo e mafai ai e sulu, tua maualalo, vae, ma vae e faʻatagaina, mautu ma feliuliuaʻi e faʻagaioi ai le tino. Ae ui i lea, o nei maso maso e mafai ona aʻafia i le tele o mea e mafai ona aʻafia ai le gaioioiga maso ma taʻitaʻia atu ai i luga o faʻamatalaga tiga o le tino vaivai.

 

Fa'afitauli e A'afia ai Gaioiga Musole

Talu ai o le tino o se masini lavelave, o mea tau siosiomaga eseese e mafai ona aʻafia ai maso maso i auala eseese ma mafua ai le tele o faʻafitauli tiga. I le taimi nei pe a oʻo mai i mea tau le siosiomaga, o le tele o aʻafiaga leaga e iai sona sao i le aʻafiaina o le musculoskeletal system i vaega e tolu:

  • Biomechanical: faʻalavelave, faʻaogaina o maso, faʻatupuina, ma isi.
  • Biochemical: endocrine le paleni, mumu, ischemia, le atoatoa o meaʻai, ma isi.
  • Psychosocial: popole, atuatuvale, atuatuvalega masani, ma isi.

O nei a'afiaga e mafai ona fa'atupu ai le tete'e o maso ma fa'asa'o ai le tafe toto, ma fa'atupuina ai le tiga ma fa'ailoga fa'aoso i alava maso ma fa'anoanoa ai se tagata. O le mea e lelei ai, o togafitiga faʻapitoa e mafai ai e maso ona malolo ma faʻamalolo le le mautonu o loʻo lagona e le tagata. 


MET(Muscle Energy Technique)-Video


O le a le Muscle Energy Technique?

Pe a lagona e tagata le atuatuvale, ma fufusi o latou maso, e mafai ona latou atiaʻe faʻailoga e pei o le tiga e fetaui ma faʻafitauli masani. O le mea e lelei ai, o se suiga ua tupu e tele tagata faʻapitoa faʻapitoa e pei o chiropractors ma massage therapists e faia pe a oʻo mai i togafitiga faʻamalosi e ala i se metotia e taʻua o le MET poʻo le muscle energy technique. E tusa ai ma suʻesuʻega suʻesuʻega, MET o se osteopathic manipulative medicine ua fuafuaina e faʻaleleia ai le tino o le musculoskeletal function. O lenei metotia e fesoasoani i le faʻaogaina o auga vaivai ma fesoasoani i le faʻaogaina faʻatasi. O le malosi o le maso e mafai ai ona faʻalauteleina maso ma fascia, faʻaleleia le taʻavale ma le tafe o le lymph talu ai e faʻaogaina e fomaʻi poʻo fomaʻi le togafiti faʻamaʻi e toe faʻaleleia ai le tino ma toe faʻafoʻi galuega faʻatasi. 

 

O suʻesuʻega faʻaopoopo e faʻaalia foi o le MET tu'ufa'atasia ma le chiropractic care e mafai ai ona fa'aitiitia le tiga i maso ma mafai ai ona fa'atuputeleina le tele o gaioiga a le tino. O lenei metotia e taua mo le tigaina ma le tiga maualalo maualalo, tiga faʻaosoina, ma isi faʻalavelave faʻaleagaina e fesoʻotaʻi ma mea tau le siosiomaga. 

 

Le 'ese'ese Fa'aa'oa'iga Fa'atekonolosi a MET

O le fa'amoemoe autu o le MET o le fa'aosoina lea o le fa'amalieina o musculature hypertonic, lea e fa'alautele ai maso e fa'aitiitia ai fa'ailoga tiga. Ole tele o togafitiga e pei ole chiropractic care e mafai ona tuʻufaʻatasia auala eseese e faʻaitiitia ai le tiga ma toe faʻafoʻisia le gaioiga i le tagata. Faatasi ai ma le MET, o auala faʻalautele eseese e mafai ona faʻatagaina ai fomaʻi e faʻaloaloa maso faʻamalosi aʻo toe faʻaleleia le tele o le gaioiga. O nisi o auala fa'aloloa o lo'o fa'aaogaina e tagata tomai faapitoa i tiga e aofia ai:

  • Fa'atosina fa'agaoioi: Fa'ataga foma'i ma foma'i fa'ama'i fa'aoga fa'amalosi/malamalama fa'amama fa'amama e togafitia ai maso ma fa'agasolo malosi. Fa'aitiitia le ga'o o maso, fa'aleagaina o le tino, po'o le tiga i le vaega maso o lo'o a'afia a'o fa'aogaina le manava ma fa'amalieina le fa'amalieina pe a uma le isometric.
  • Fa'ato'a fa'amama fa'ato'a fa'agasolo: Fa'ataga foma'i ma foma'i fa'amamafa e fa'aloaloa malosi le maso o lo'o a'afia a'o fa'aoga sa'o le localization e fa'ataga ai le maso ua a'afia e maua se fa'aopoopoga fa'apitoa. O le mea lea e mafai ai e maso ona malolo e ala i se pupuʻu faifaipea faʻasolosolo ma toe faʻafoʻi e faʻateleina le tafe toto okesene. O lenei auala fa'aloloa e taofia ai le fa'agaoioia o le myotatic stretch reflex i luga o le maso ua a'afia.
  • Fa'aliga fa'atete'e: I le yoga, e mafai e le tagata ona fa'atumauina se tulaga mo ni nai minute e fa'ataga ai le mānava loloto ma fa'agasolo malie atu a'ano maso fa'akonekarate ma tete'e e malolo ai. O lenei fa'alava fo'i e fa'amatu'u mai ai fa'ailoga myofascial mai vaega maso ua a'afia.
  • Fa'alo'aloa: O lenei fa'aloaloa e maua ai se fa'asologa o gaioiga fa'avavevave ma fa'aoso e fa'ataga ai maso pupuu o le tino e fa'aumi vave.

 

iʻuga

Pe a feagai le tino ma mea faʻalesiosiomaga e mafai ona mafua ai faʻamaʻi e pei o tiga i le tagata talimalo, e mafai ona tupu i le tiga ma isi tulaga masani e afaina ai le olaga o se tagata. O le tele o metotia e pei o le MET (muscle energy technique) e mafai ai e le musculoskeletal system ona faʻaloaloa maso maʻi ma fesoasoani e toe faʻafoʻisia le gaioiga i le tino. O tagata faʻapitoa faʻapitoa e pei o chiropractors e mafai ona tuʻufaʻatasia auala eseese MET faʻalauteleina faʻatasi ma togafiti faʻamaʻi e toe faʻafoʻi ai le tino i lona tulaga muamua.

 

mau faasino

Chaitow, Leon, ma Judith Walker DeLany. Fa'aaogāga Fa'afoma'i ole Neuromuscular Techniques. Churchill Livingstone, 2003.

Murphy, Andrew C, et al. "Faʻatulagaina, Galuega, ma le Pulea o le Fesoʻotaʻiga Musculoskeletal Tagata." PLOS Biology, US National Library of Medicine, 18 Ianuari 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5773011/.

Toma, Ewan, et al. "O le aoga o Muscle Energy Techniques i Faʻailoga ma Asymptomatic Mataupu: O se Iloiloga Faʻatonu." Chiropractic & Manual Therapies, US National Library of Medicine, 27 Aukuso 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6710873/.

Waxenbaum, Joshua A, ma Myro Lu. "Physiology, Muscle Energy - StatPearls - NCBI Tusitusi." I totonu: StatPearls [Initaneti]. Treasure Island (FL), StatPearls Publishing, 25 Iulai 2022, www.ncbi.nlm.nih.gov/books/NBK559029/.

Tuuese

Fa'amalositino 'ese'ese Highextension Mo Tiga I tua (Vaega 2)

Fa'amalositino 'ese'ese Highextension Mo Tiga I tua (Vaega 2)


faʻatomuaga

Pe a a'afia le to'atele oi tatou e fa'atino e mea masani i aso uma, e amata ona mafatia o tatou maso tua. O le maso i tua i le vaega o le gutu, tootoo, ma le lumbar o loʻo siomia ai le tui ma le uaea, lea e fesoasoani i le tino e tumau i luga ma faʻaleleia lelei lelei. O maso e mafai ai e vaega pito i luga o le tino ona punou i lalo ma mimilo e aunoa ma se tiga ae maua ai le mautu i vaega pito i lalo o le tino. Ae peitaʻi, a faʻatupuina faʻafitauli le tino poʻo gaioiga i aso uma, e mafai ona tupu tiga toe maualalo fesootai ma maso vaivai tua. E tele auala e puipuia ai nei fa'afitauli mai le fa'atuputeleina i le tele o fa'amalositino hyperextension mo tiga maualalo tua. O lenei fa'asologa 2-vaega su'esu'e pe fa'afefea ona afaina ai le tino ma pe fa'afefea ona fesoasoani fa'amalositino eseese e fa'amalosia le tua. vaega 1 su'esu'e pe fa'afefea ona a'afia le tino i le hyperextension ma pe fa'afefea ona feso'ota'i ma tiga maualalo tua. Matou te taʻua a matou gasegase i fomaʻi faʻamaonia e tuʻuina atu togafitiga faʻapitoa mo tagata taʻitoʻatasi o loʻo mafatia i tiga maualalo maualalo. Matou te fa'amalosia tagata ma'i ta'ito'atasi pe a talafeagai e ala i le fa'asino atu i foma'i feso'ota'i e fa'atatau i a latou su'esu'ega po'o mana'oga. Matou te malamalama ma talia o le a'oa'oga o se auala ofoofogia pe a fai atu fesili taua a matou 'au'aunaga i le talosaga ma le fa'ailoa a le ma'i. Dr. Jimenez, DC, faʻaaogaina lenei faʻamatalaga o se auaunaga faʻaaoaoga. Tuuese

 

Ma'i Ma'alalo Tutua E A'afia ai le Tino

 

Pe sa e feagai ma tiga ma tiga pe a punou i lalo? E te lagona le malo o lou tino pe a mimilo? Pe na e o'o i le utiuti o le fe'avea'i i lou sulu? O le tele o nei fa'ailoga e feso'ota'i ma le tiga maualalo tua. O suʻesuʻega e faʻaalia o le tiga i tua o se tasi lea o faʻafitauli masani i le potu faʻafuaseʻi. O tiga maualalo maualalo e fesoʻotaʻi ma le tele o mea e faʻamalosia ai maso eseese i tua ma e mafai ona oʻo atu ai i tulaga faʻavae e mafai ona mafua ai faʻamaoniga e faʻaleagaina ai le tino. Suesuega faaopoopo ua faʻaalia mai o tiga maualalo maualalo maualalo e mafai ona aʻafia ai faʻamatalaga faʻalavelave faʻalavelave, e aofia ai:

  • meafaigatā
  • Taumafa masani
  • Sii mea mamafa mamafa
  • Musculoskeletal faʻaletonu

A a'afia le tua i nei mea, e to'atele tagata o le a tiga pea ma inu vaila'au e fa'amama ai o latou tiga. Ae ui i lea, o vailaʻau e naʻo le mea e ufiufi ai le tiga, ae o loʻo i ai isi auala e faʻaitiitia ai le tiga maualalo ma fesoasoani e faʻamalosia maso eseese o loʻo siomia ai le pito i lalo. 


Ose Va'aiga Lautele ole Highextension (Vaega 2)

Biomedical physiologist Alex Jimenez faʻamatalaina pe faʻafefea ona i ai ni nai fesuiaiga eseese e mafai ona e faia e puipuia ai le maualalo o le tiga. O le muamua o tulilima i luma. O le lona lua o tulilima i luma ao fa'asino i luma ma fa'amau i luma i le gaioiga atoa. O le lona tolu o lima i tua o le ulu. Ona sosoo ai lea ma le suiga lona fa o le tuu lea o le mamafa i tua o lou tua pe a e galue i luga o lenei tulaga. Ona faʻaaoga lea o le mamafa e faʻaalu atili ai le faʻamalosi i luga o le pito. E mafai foi ona e uuina le mamafa i lou fatafata, ae o le tu'u i tua o lou ulu e te maua ai se isi pito pito i luga po'o se isi pito i luga o le fulcrum, o ou sulugatiti e tu'u atili ai le mamafa i ou fa'atonu tula'au. E tatau ona faia le toe fai ma taimi i le amataga o le tele o toleniga, aʻo leʻi faia pe a maeʻa au faʻamalositino ile aso vae. E mafai ona e faʻaogaina lenei faʻamalositino e fai ma faʻamafanafanaga aʻo leʻi faʻaumatia pe squat. Ou te manatua e te le tau alu i le mamafa po o le tele o sui pe a e faia lenei mea i aso vae. O lea matou te fautuaina e amata i seti e fa o le 20 reps ma galue malie i le fa seti o le 40 reps. E foliga mai e tele, ae o le a aoga i le iuga.


Eseesega Hyperextension faamalositino mo le tua

A o'o i le maualalo o le tiga i tua, o maso eseese e vaivai, lea e mafai ona o'o atu ai i le tele o fa'ailoga e a'afia ai le fealua'i o le tagata. O le laki o le faia o ni suiga laiti i se fausaga i aso taitasi, e pei o le tuʻufaʻatasia o faʻamalositino e faʻatatau i tua, e mafai ona aoga. O suʻesuʻega e faʻaalia o fa'amalositino e fa'atatau i maso i tua e mafai ona fesoasoani e fa'amalosia maso fa'atatau ina ia maua le fe'avea'i ma le mautu i tua. I le avea ai o se ponesi, o faʻamalositino faʻatasi ma togafitiga faʻasolosolo e mafai ona fesoasoani e toe faʻafoʻisia le tino ma faʻatagaina le faʻaogaina o le tui. A o'o mai i fa'amalositino i tua, e mafai ona fesoasoani le fa'amalositino toto e taofia fa'ailoga maualalo i tua mai le toe tupu ma fa'amalosia maso vaivai tua. O nisi nei o faamalositino eseese hyperextension e manuia ai le tua.

 

Fa'afoliga lago

E ese'ese ese'esega o le faiga o lago fa'afo'i. E mafai ona e filifilia se dumbbell feololo pe mama po'o se pa'u tetee. O lenei faamalositino e lelei tele mo maso pito i luga ma tua i tua.

  • Nofo i se nofoa o loʻo i ai i ou luma le dumbbells. * Mo pa'u tetee, ia mautinoa o lo'o i lalo o ou vae ia fusi.
  • Si'i i luga le pa'u ma ou alofilima ma punou i luma. 
  • Oomi fa'atasi lau tau'au, sii i luga lima i le tulaga tau'au ma tulilima teisi, ma fa'amau i lalo.
  • Toe fai mo seti e tolu o 12 reps ma malolo i le va.

 

Tulei Tulivae

O fesuiaiga eseese i lenei faamalositino e mafai ona fesoasoani i maso pito i tua i le pito i lalo. E mafai ona e fa'aogaina pa, pa'u, pa'u tete'e, po'o le mamafa o lou tino e fa'amalosia ai maso pito i tua. 

  • Faʻalagolago i se nofoa faʻatasi ma tulivae faʻapipiʻi ma vae i luga o le fola.
  • Fa'ato'a lau tauau i luga o le nofoa mo le lagolago ma tu'u le mamafa i tafatafa o lou tino.
  • Sii teisi lou tino e ala i le tulei o ou mulivae i lalo i le fola ma savali lemu i fafo i tua atu o ou tulivae.
  • Oomi ou mulivae ina ia i ai lou suilapalapa i luga o le tauau, taofi mo se sekone, ma toe faʻamau i lalo lou suilapalapa.
  • Toe fai mo seti e tolu o 12 reps ma malolo i le va.

 

tagata sili

O lenei faʻamalositino e lua eseesega eseese ma e te nofouta ai i ou maso tua. O lenei faʻamalositino e fesoasoani e faʻaleleia le gaioiina o maso i vaega uma e tolu o le tua.

  • Ta'oto i luga o le fala fa'asaga i lalo ma ou lima i luma ma ou vae sa'o.
  • Taofi le ulu i se tulaga le mautonu ma sii uma lima ma vae mai le fala. O le mea lea e mafai ai e le tino ona i ai i foliga fa'i i se tulaga lelei. * Afai e te manaʻo atili i luʻitau, sii i luga lima ma vae faʻafeagai i le taimi e tasi.
  • Taofi mo ni nai sekone mo le pito i luga ma le pito i lalo ma manoa e faʻamautu ai o latou tulaga.
  • Tu'u i lalo ma le pule.
  • Toe fai mo seti e tolu o 12 reps ma malolo i le va. 

 

Afi afi

 

O lenei fa'amalositino e fesoasoani i musele pito i lalo ma le ga'o e fa'aitiitia ai a'afiaga o le tiga i tua ma fa'afaigata ai le fa'aogaina o se pa'u tete'e.

  • Tu'u i se tulaga pusi/povi i luga o lou fala, fa'ataga le tapulima e fa'aoga i lalo o tauau ma tulivae e fa'aoga i lalo o sulu. 
  • Fa'atumauina se tui le fa'aituau a'o fa'aulu i totonu.
  • Oomi le pito ma sii i luga lou vae taumatau mai le fala, taofi le tulivae i le 90 tikeri. *O suilapalapa e tatau ona na'o le mea e gaoioi e fa'amautu ai le fatu ma le pelvis.
  • Tu'u i lalo le vae taumatau i lalo ma le pule.
  • Toe fai mo seti e tolu o le 12 reps ma malolo aʻo leʻi toe faia le gaioiga ile vae agavale.

 

iʻuga

I le aotelega, o le maua o tiga maualalo tua e le faapea ua uma lou olaga. O le tu'ufa'atasia o fa'amalositino o le hyperextension e fai ma vaega o au masani i aso ta'itasi e mafai ona fesoasoani e fa'amalosia ai maso tua ma fa'amautinoa e te le toe tupu mai fa'ailoga mai le tiga maualalo. O le faia o nei suiga laiti e mafai ona o'o atu ai i fa'amanuiaga manuia i le lumana'i mo lau malaga fa'alesoifua maloloina ma le soifua manuia.

 

mau faasino

Allegri, Massimo, et al. "Measini o le maualalo o tiga i tua: o se taʻiala mo suʻesuʻega ma togafitiga." F1000 Suʻesuʻe, US National Library of Medicine, 28 Iuni 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4926733/.

Casiano, Vincent E, et al. “Tiga I tua – Statpearls – Fatatusi NCBI.” I totonu: StatPearls [Initaneti]. Treasure Island (FL), StatPearls Publishing, 4 Setema 2022, www.ncbi.nlm.nih.gov/books/NBK538173/.

Koes, BW, et al. “Su'esu'ega ma Togafitiga o tiga maualalo i tua." BMJ (Clinical Research Ed.), US National Library of Medicine, 17 Iuni 2006, www.ncbi.nlm.nih.gov/pmc/articles/PMC1479671/.

Tuuese

Ose Vaaiga Aoao o le Hyperextension i luga ole tino (Vaega 1)

Ose Vaaiga Aoao o le Hyperextension i luga ole tino (Vaega 1)


faʻatomuaga

O le tino o se masini lavelave ofoofogia aua e mafai ai e le tagata ona gaoioi vaega taʻitasi, e pei o le tua, lima, vae, tino, ua, ma le ulu, e aunoa ma se lagona tiga. O vaega taʻitasi e iai maso eseese, ligaments, ma aano o loʻo siomia ai le skeletal sooga ma faʻatagaina le gaioi, mautu, ma le tele o le gaioiga pe a malosi le tagata talimalo. Ae peitaʻi, pe a amata ona aʻafia le tino i tulaga faʻavae, e mafai ona aʻafia vaega taʻitasi ma mafua ai faʻamaoniga e pei o tiga e fesoʻotaʻi ma maso, ligaments, ma aano. O nisi taimi e mafai foi ona mafua ai taua le tiga i totoga taua, e mafua ai le tele o faafitauli pe a le togafitia vave. I lena tulaga, fa'amalositino eseese fa'atasi ma togafitiga e mafai ona fesoasoani e puipuia faʻailoga pei o tiga mai le aʻafia o le tino ma toe faʻafoʻisia le feʻaveaʻi i luga ma pito i lalo. O lenei 2-vaega faʻasologa o le a vaʻavaʻai i se faʻamalositino e taʻua o le hyperextension, lea e mafai ona fesoasoani e faʻamalosia nei maso i luga ma pito i lalo. Vaega 1 o le a suʻesuʻeina pe faʻafefea ona aʻafia le tino i le hyperextension ma pe faʻafefea ona fesoʻotaʻi ma le maualalo o tiga i tua. Vaega 2 o le a vaʻavaʻai i faʻamalositino eseese o le hyperextension e mafai ona fesoasoani e faʻamalosia ai maso taʻitasi. Matou te faʻafeiloaʻi a matou gasegase i fomaʻi faʻamaonia e tuʻuina atu togafitiga faʻapitoa mo tagata taʻitoʻatasi o loʻo mafatia i tulaga faʻatiga-pei o tiga e fesoʻotaʻi ma le maualalo o le tiga. Matou te fa'amalosia tagata ma'i ta'ito'atasi pe a talafeagai e ala i le fa'asino atu i foma'i feso'ota'i e fa'atatau i a latou su'esu'ega po'o mana'oga. Matou te malamalama ma talia o le a'oa'oga o se auala ofoofogia pe a tu'uina atu fesili taua a matou 'au'aunaga i le talosaga ma le fa'ailoa a le ma'i. Dr. Jimenez, DC, faʻaaogaina lenei faʻamatalaga o se auaunaga faʻaleaʻoaʻoga. Tuuese

 

O le a le Hyperextension?

Ua e o'o i fa'ailoga e pei o le tiga i vaega eseese o lou tino? E tiga pe a mimilo ma fuli? Pe e te tiga pea pe a punou? O le tele o nei fa'ailoga e feso'ota'i ma maso ma tiga fa'atasi e mafai ona a'afia ai le tino ma o'o atu ai i le hyperextension. Highextension o le taimi e sili atu ai le tele o gaioioiga o le sooga ivi e aunoa ma se lagona tiga.

 

Pe a mafatia se tagata i se manuʻa faʻalavelave poʻo se maʻi tumau, e mafai ona mafua ai maso eseese i totonu o le tino e faʻalautele ai le tele o le gaioiga ma mafua ai le tele o tiga e mafai ona afaina ai le lelei o le olaga. O se faʻataʻitaʻiga lelei o se tagata e faʻalua faʻatasi i o latou lima, tulivae, tulilima, ma tua. E ui lava o le tele o tagata faʻalua e mafai ona faʻalautele atili o latou sooga, e mafai ona oʻo atu ai i faʻafitauli eseese e mafai ona aʻafia ai le tino ma oʻo atu ai i faʻailoga tiga. Faataitaiga, suʻesuʻega faʻaalia afai na i ai se tagata i se faʻalavelave faʻafuaseʻi ma mafatia i le sasa, o maso faʻalautele e mafai ona mafua ai faʻailoga tiga i totonu o aʻu vaivai, e oʻo atu ai i le tiga o le ua. A tupu lenei mea, e mafai ona mafua ai faʻamaoniga o le faʻatapulaʻaina o le feʻaveaʻi ma afaina ai le tagata. 

 

 

I le taimi nei afai o tulaga masani e pei o le EDS (Ehlers-Danlos syndrome) poʻo faʻamaʻi faʻamaʻi, e mafai ona aʻafia ai maso pito i lalo aʻo aʻafia ai le gaoioi ma le mautu o le tino. O suʻesuʻega e faʻaalia o le maualalo o le tiga i tua e fesoʻotaʻi ma le hyperextension e atiaʻe pe a mafai e mea eseese ona mafua ai ona i ai le tui i le subluxation ma faʻapipiʻi eseʻese vertebrate discs, maso, ligaments, ma aano, lea e mafai ona mafua ai le tiga i le taimi. Suesuega faaopoopo ua maua foi pe a iai ni manuʻa i le thoracolumbar ma le lumbar spine, e masani ona tuʻufaʻatasia ma malosiaga eseese e mafai ona mafua ai faʻafitauli o le feʻaveaʻi lea e oʻo atu ai i le subluxation spinal ma le faʻalavelave faʻalavelave. 

 


O se vaaiga lautele ole Hyperextension

O le a faʻamatalaina e Alex Jimenez, fomaʻi faʻapitoa faʻasoifua maloloina se faʻamalositino faʻapitoa e taʻua o Hyperextensions. Hyperextensions o se faʻamalositino ua mamanuina e faʻamalosia ai le faʻavaeina o le tui. E masani ona aofia ai se ituaiga faʻalauteleina o gaioiga mo le vaega faʻapitoa ma le AF flexion mo le vaega faʻapitoa. O le Hyperextension e fa'alagolago i se pivot point, e masani lava i sulu, lea e fa'amalosia ai maso pito i lalo. E mafai ai foi ona e galue i luga o maso pito i lalo, lea na matou fai atu ai, o glutes, hamstrings, ma e oʻo lava i le ogatotonu o tua, e faʻatatau i le arc o le gaioiga. Aisea la e taua ai hyperextension? Latou te faʻamalosia maso pito i lalo, e taʻua foi o le spinal rectors, ma e nafa ma le faʻamautuina o le tui. E mafai ona fesoasoani e faʻaitiitia le avanoa e maua ai le tiga pito i lalo poʻo manuʻa, ma e fesoasoani foʻi e faʻamalosia ai lau siisii ​​oti ma sikuti. Ma e faia lenei mea e ala i le faʻatagaina o oe e sili atu le faʻamautuina i nei gaioiga faʻamalosi. O a la maso e aofia ai? E tele maso o loʻo aʻafia i le pito i luga ma le pito i lalo o le tino, faʻatagaina le hyperextension faʻamalositino e maua ai le tele o gaioiga e aunoa ma se tiga. O le isi vaega o le a faʻaalia ai suiga eseese o faʻamalositino hyperextension e mafai ona fesoasoani i maso taʻitasi.


Hyperextension Feso'ota'i ma le tiga maualalo tua

Ole subluxation ole spinal e masani ona o'o atu ai ile maualalo ole tiga ole tua ma e mafai ona afaina ai le malosi ole tagata e gaoioi. E fa'afefea la ona feso'ota'i le hyperextension ma le tiga i tua? O nisi mea e mafua ai le maualalo o le tiga i tua, e pei o le le saʻo o le tu poʻo le soona siiina o mea mamafa, e mafai ona afaina ai maso maualalo. O maso maualalo pito i tua e lagolagoina le pito i lalo, faʻamautu le tui, ma fesoasoani e faʻamautu lelei le tu. A soona fa'aoga nei maso, e mafai ona o'o atu ai i manu'a eseese. E le o leiloa mea uma, pei o suʻesuʻega faʻaalia e fa'amalositino le hyperextension mo le maualalo o tiga i tua, pe a fai lemu, e mafai ona maua ai le fa'aleleia atili o le isometric i musele tua ma mafai ai ona toe fetu'una'i i tua. O faamalositino maualuga e mafai ona faamalosia ai maso pito i lalo ma faaitiitia ai le tiga. Ae ui i lea, o faʻamalositino faʻatasi ma togafitiga faʻamaʻi e mafai ona mafai ai e le tino ona toe faʻafoʻisia ia lava ma faʻaitiitia faʻamaʻi e pei o le tiga e fesoʻotaʻi ma le faʻamaʻi faʻamaʻi e faʻatagaina ai le tele o le gaioiga i totonu o maso. 

 

iʻuga

O le Hyperextension i totonu o le tino e mafai ai e vaega maso eseese ona faʻalautele a latou gaioiga atoa. Pe a amata ona afaina ai maso eseese o le tino le tele o mea poʻo tulaga masani, e mafai ona oʻo atu ai i faʻamaʻi tiga e fesoʻotaʻi ma pito i luga ma pito i lalo. O le mea e lelei ai, o le tuʻufaʻatasia o faʻamalositino ma togafitiga faʻasolosolo e mafai ona toe faʻafoʻisia le tino ma maso e malolo ai. I le vaega 2 o lenei faasologa, o le a tatou vaʻavaʻai i faʻamalositino eseese o le hyperextension mo le maualalo o tiga i tua ma pe faʻapefea ona latou fesoasoani e faʻateleina le tele o gaioiga a le tino.

 

mau faasino

Johnson, G. "Fa'a'au'au Ma'ale'ale Fa'a'au'au Manu'a o le Tula'au Tula'au-se Iloiloga." Tusitala o Faalavelave Faafuasei & Vailaau Faafuasei, US National Library of Medicine, Ianuari 1996, www.ncbi.nlm.nih.gov/pmc/articles/PMC1342595/.

MACNAB, I. “Tiga Maualalo I tua. le Hyperextension Syndrome.” Canadian Medical Association Journal, US National Library of Medicine, 15 Setema 1955, www.ncbi.nlm.nih.gov/pmc/articles/PMC1826142/.

Manniche, C, et al. “Fa'amalositino malosi i tua pe leai foi se Hyperextension i le tigaina i tua ina ua uma le taotoga mo le lumbar disc protrusion. O se Su'esu'ega Fa'afoma'i.” Spine, US National Library of Medicine, Ape. 1993, pubmed.ncbi.nlm.nih.gov/8484146/.

Oi, In-Soo, et al. "Manuʻa Faʻamaʻi Faʻamaʻi Mama o le Tulaʻau Lumbar Lalo ma se faʻalavelave faʻafuaseʻi." European Spine Journal : Lomiga Aloaia a le European Spine Society, le European Spinal Deformity Society, ma le Vaega Europa o le Cervical Spine Research Society., US National Library of Medicine, Me 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3641240/.

Tuuese

Fa'amalositino mo le tiga i luga i tua

Fa'amalositino mo le tiga i luga i tua

faʻatomuaga

O maso eseese ma ligaments o loʻo siomia ai le tua e fesoasoani e puipuia le vaega o le tui. O le tui e tolu vaega: cervical, thoracic, ma lumbar, lea e fesoasoani i le tino i le punou, liliu, ma le mimilo. Mo le tui thoracic, o maso eseese e pei o le rhomboid, trapezoid, ma isi maso papaʻu e maua ai galuega i le scapula poʻo lau tauau e faʻamautu ai le ivi. Pe a paʻu le tino i manuʻa poʻo ni faʻalavelave faʻalavelave, e mafai ona atiaʻe le myofascial tiga syndrome e fesoʻotaʻi ma tiga pito i luga. Luga o tua tua e mafai ona o'o atu ai i fa'ailoga e le mana'omia e a'afia ai le lelei o le olaga. O le mea e lelei ai, faamalositino eseese taula'i le vaega pito i luga o le tua ma mafai ona fa'amalosia le tele o maso mai manu'a. O le tusiga o aso nei o loʻo vaʻavaʻai i aʻafiaga o le tiga pito i luga o le tino ma faʻaalia ai ni nai faʻaloloa ma faʻamalositino e mafai ona lagolagoina ai maso eseese i le pito i luga pito i tua. Matou te tuʻuina atu a matou gasegase i kamupani faʻamaonia e aofia ai metotia ma le tele o togafitiga mo le tele o tagata o loʻo mafatia i le tiga pito i luga ma ona faʻamaoniga faʻamaonia e mafai ona aʻafia ai le musculoskeletal system i le ua, tauau, ma le thoracic region of the spine. Matou te fa'amalosia ma fa'afetaia ma'i ta'ito'atasi e ala i le fa'asino atu i foma'i fa'apitoa e fa'atatau i a latou su'esu'ega pe a talafeagai. Matou te malamalama o le aʻoaʻoga o se auala manaia pe a fesiligia a matou kamupani tuʻuina atu fesili lavelave i le talosaga ma le malamalama a le maʻi. Dr. Jimenez, DC, naʻo le faʻaaogaina o lenei faʻamatalaga o se auaunaga faʻaleaʻoaʻoga. Tuuese

O A'afiaga o le Ma'i I luga I tua i le Tino

 

Na e o'o i le ma'a'a faataamilo pe latalata i lau tau'au? E te lagona le tiga o maso pe a e taamilo ou tauau? Pe e tiga pe a e falo lou tua i luga i le taeao? O le tele o nei fa'afitauli o fa'ailoga ma fa'ailoga o le tiga pito i luga. O suʻesuʻega e faʻaalia o le tiga i tua o se tasi lea o faitioga masani e toatele tagata e alu mo tausiga faʻafuaseʻi. O tiga i tua e mafai ona aʻafia ai itu eseese i tua ma mafua ai faʻamaoniga e le manaʻomia i vaega eseese ile pito i luga. O suʻesuʻega faʻaopoopo na taʻua o le tiga faifaipea i totonu o le tootoo e mafai ona mafua ai le ma'ale'ale o neura i le sami e fa'atusa i isi tulaga e a'afia ai tua. O nisi o mafuaʻaga ma aʻafiaga e mafai ona oʻo atu ai i le atinaʻeina o tiga pito i luga e aofia ai:

  • Le lelei le faʻatulagaga
  • Le siitia le lelei
  • Fa'alavelave fa'alavelave po'o manu'a
  • Fa'ama'i tumau (Osteoporosis, Scoliosis, Kyphosis)

Pe a tupu lenei mea, e mafai ona oʻo atu ai i tulaga faʻafefeteina e faʻataʻitaʻiina isi faʻafitauli ma, afai e le togafitia i le taimi lava lena, tuʻu tagata taʻitoʻatasi faʻamaʻi faʻamaʻi faʻamaʻi e fesoʻotaʻi ma tiga pito i luga.

 


Fa'atiga i luga I tua-Vitio

Ua e feagai ma le malo o ou tauau poʻo lou ua? E te lagona le tiga ma le tiga pe a faaloaloa ou lima? Ae faʻafefea le lagona o le maso pe a siiina se mea mamafa? O le tele o nei mea e feso'ota'i ma le tiga pito i luga o lo'o a'afia ai le tu'ulafoa'i o le toto. A tupu lenei mea, e mafai ona oʻo atu ai i faʻamatalaga faʻalavelave faʻalavelave e mafai ona tupu i ni faʻafitauli eseese e mafai ona mafua ai le tele o tiga i le tino. E i ai auala eseese e puipuia ai le tiga pito i luga mai le mafuaʻaga o isi faʻafitauli i le tagata ma mafai ona faʻamalolo le tiga o loʻo aʻafia ai. O le toʻatele o tagata o le a o atu i togafitiga faʻamaʻi e toe faʻaogaina o latou tui e aumai ai se toomaga talafeagai pe faʻapipiʻi faʻamalositino pito i luga ma faʻaloloa e faʻamalolo ai le vevesi o loʻo faʻaputuina i le ua ma le tauau. O le vitio o loʻo i luga o loʻo faʻamatalaina pe faʻafefea ona galue faʻalautele mo vaega maso eseese i le pito i luga ma tuʻuina atu le toomaga i le tui thoracic.


Fa'amalositino mo le tiga i luga i tua

E tusa ai ma le pito i luga, e taua le malamalama o le tuʻufaʻatasia o faʻamalositino eseese e faʻatatau i le thoracic itulagi e mafai ona mafua ai ni manuʻa faaumiumi. O suʻesuʻega e faʻaalia o faʻamalositino eseese tua e taulai atu e le gata i tua ae o tauau, lima, fatafata, autu, ma sulugatiti e maua ai le mautu, paleni, ma le faʻamaopoopoina o le tagata. O lenei mea e mafai ai e maso i le pito i tua ona faʻaleleia le malosi ma le tumau i le taimi pe a faʻaauau pea ona galue le tagata. E tele suʻesuʻega e faʻaalia o fa'atonuga e pei o le McKenzie back exercise o ni polokalame aoga e togafitia ai tulaga eseese o musculoskeletal e mafai ona mafua ai le tiga i tua. O le tele o fomaʻi faʻapitoa e faʻaogaina lenei faʻataʻitaʻiga i luga o latou gasegase e faʻamalolo ai le tiga ma fesoasoani e faʻaleleia o latou muscular structure ina ia sili atu le tu.

 

Faamasani mai

E pei lava o soo se tagata ua amata ona toe foi i lona soifua maloloina ma le soifua maloloina e ala i le faamalositino, o le laasaga pito sili ona taua e tatau ona faia e soo se tasi o le faʻamafanafanaina o latou maso aʻo leʻi alu i se taʻaloga. O le mafanafana o vaega maso ta'itasi e mafai ona puipuia ai manu'a i le lumana'i ma fa'ateleina le tafe toto a'o le'i amataina le fa'amalositino. O le to'atele o tagata latou te fa'aogaina fa'aloloa ma ta'avale foam mo le 5-10 minute e fa'amautinoa ai ua sauni maso ta'itasi e fa'atino ma se taumafaiga sili.

sauniga

A uma ona faʻamafanafanaina le tino, ua oʻo i le taimi e amata ai le faʻamalositino. O le tele o gaioiga fa'amalositino eseese e fa'atatau i vaega maso ta'itasi ma fesoasoani i le fausiaina o maso maso ma fa'aleleia galuega. E taua le fa'atupuina o le malosi pe a o'o i le toleniga. E taua tele le amata lemu i ta'i laiti ma seti ina ia mautinoa ua sa'o le fa'amalositino. A maeʻa, e mafai e le tagata ona faʻateleina le taʻaloga toe fai ma alu ma se mamafa mamafa. Lalo o nisi o faʻamalositino masani e fetaui mo le pito i luga.

Superman

 

  • Ta'oto i lou manava ma fa'alautele ou lima i luga a'e o le ulu
  • Taofi le ua i se tulaga le mautonu ma sii i luga vae ma lima mai le fola i le taimi e tasi
  • Ia mautinoa e faʻaoga le tua ma le faʻaulu e sii ai
  • Taofi puupuu i le pito i luga, ona toe foi lea i le tulaga amata
  • Fa'auma seti se tolu o 10 reps

O lenei faʻamalositino e fesoasoani e faʻamalosia ai le tui ma maso o loʻo siomia ai e lagolago ai le tui ma faʻaitiitia soʻo se manuʻa i le lumanaʻi mai le tiga pito i luga.

 

Fa'afo'i lago Dumbbell

 

  • U'u mai dumbbells mama mama
  • Fa'amau i le puimanava ile 45 tikeri a'o tu
  • Ia mautinoa o loʻo tautau i lalo lima ma le mamafa
  • Taofi le ua i se tulaga le mautonu a'o tilotilo i lalo
  • Sii i luga lima (fa'atasi ai ma le pa'u) i le itu ma luga
  • Oomi fa'atasi tauau ile pito i luga ile taimi ole gaioiga lea
  • Fa'auma seti se tolu o 8-12 reps

O lenei faʻamalositino e sili ona lelei mo le faʻamalosia o maso o loʻo siomia ai le tauau ma le pito i luga.

 

Lalo

 

  • Fa'aaoga se pa'u tetee po'o se pa'u mama mama.
  • Mo le pa'u tetee, fa'apipi'i le pa'u i luga o le tulaga mautu i luga a'e o mata. Mo dumbbells mama mama, fa'alautele lima i luma o le tino i luga a'e o mata.
  • Fa'aaogā le u'u i luga pe a uu le au fa'a'au fa'atete ma le pa'u mama mama.
  • Toso fusi fa'atete'e po'o pa'u fa'asaga i foliga.
  • Fa'amumu lima pito i luga i itu
  • Oomi faatasi tauau
  • Taofi mo sina taimi ona toe foi lea i le tulaga amata
  • Fa'auma seti se tolu o 12 reps

O lenei faʻamalositino e fesoasoani e faʻamalosia musele o tauau ma puipuia ai manuʻa i le lumanaʻi mai le tupu i le pito i luga.

 

iʻuga

O nisi maso ma ligaments eseese e siosiomia le tua ma fesoasoani e puipuia le vaega o le tui. O nei maso e fesoasoani i le faʻamautuina o le iviʻaso ma fesoasoani e tuʻuina atu galuega i le pito i luga. A tele mea e mafua ai manu'a tiga ile pito i luga, e mafai ona o'o atu ai i fa'ailoga e pei o le tiga e mafai ona fa'atupu ai le felavasa'i o foliga ma afaina ai le lelei o le olaga o se tagata. O le mea e laki ai, o faʻamalositino eseese e faʻatatau i le pito i luga ma vaega maso o loʻo siomia ai. O gaioiga taʻitasi e taulaʻi uma maso i le pito i luga ma mafai ai e se tagata ona toe maua le soifua maloloina ma le manuia e aunoa ma le tiga faifaipea.

 

mau faasino

Atalay, Erdem, et al. "Aafiaga o Faiga Faʻamalosia Faʻamalosi i luga o le Lumbar Malosi, Manaʻoga ma Tiga o tagata maʻi maʻi tigaina maualalo maualalo: o se suʻesuʻega faʻatonuina." Journal of Sports Science & Medicine, US National Library of Medicine, 1 Tesema 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5721192/.

Casiano, Vincent E, et al. “Tiga I tua – Statpearls – Fatatusi NCBI.” I totonu: StatPearls [Initaneti]. Treasure Island (FL), StatPearls Publishing, 4 Setema 2022, www.ncbi.nlm.nih.gov/books/NBK538173/.

Louw, Adriaan, ma Stephen G Schmidt. "Tiga Fa'aumi ma le Tula'au Tula'au." Le Journal of Manual & Manipulative Therapy, US National Library of Medicine, Iulai 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4534852/.

Mann, Steven J, et al. “McKenzie Back Exercises – Statpearls – NCBI Tusitusi.” I totonu: StatPearls [Initaneti]. Treasure Island (FL), StatPearls Publishing, 4 Iulai 2022, www.ncbi.nlm.nih.gov/books/NBK539720/.

Tuuese