Kui kaelavalu kimbutab ...

Kaelavalu on maailmas haigusseisunditest lausa 4. kohal alaseljavalu, depressiooni ja rauavaegusaneemia järel. Uuringud näitavad, et erinevatel põhjustel tekkinud kroonilist kaelavalu aitavad vähendada lihtsad jõuharjutused.

kael2.jpgTreening muudab tugevamaks ja vastupidavamaks meie lülisammast eestpoolt vooderdavaid kaelalihaseid. Kuna need lihased asuvad mitmete teiste kaela lihaste all ning aitavad kaela painutada, nimetatakse neid süvadeks kaela painutajateks (Joonis 1). Süvadele kaela painutajatele omistatakse ka kaela stabiliseerivat rolli.

 


Joonis 1. Süvad kaela painutavad lihased: pea pikklihas (ld m. longus capitis) ja kaela pikklihas (ld m. longus cervicis). 

 

kael3.pngOn täheldatud, et kroonilise kaelavalu korral on süvade kaela painutavate lihaste aktiivsus vähenenud ning kompensatoorselt on suurenenud pindmiste kaela painutavate lihaste aktiivsus kaela painutamise ajal. Pindmised kaela painutavad lihased on eesmine astriklihas ja rinnaku-rangluu-nibujätke lihas (Joonis 2).

 

 

Joonis 2. Rinnaku-rangluu-nibujätke lihas ja eesmine astriklihas on pindmised kaela painutavad lihased.

Tee seda harjutust!

Selleks, et aktiveerida isoleeritult pea ja kaela pikklihast ja vähendada kaelavalu, alusta harjutuse õppimist selili asendis. Tee rahulikult noogutusliigutus peaga, hoia asendit 5-10 sekundit. Tee harjutust kahel-kolmel korral nädalas 10-15 korda ning 2-3 seeriat ühel korral, jättes kuni minutilise pausi seeriate vahele. Kui tunned, et oled harjutuse tegemisel muutunud tugevamaks, pikenda järk-järgult painutusasendi hoidmist, kuni jõuad 20-sekundilise asendi hoidmiseni.

kaelavalu4.jpg

Füsioterapeut annab nõu veel mitmel olulisel teemal, loe soovitusi siit.

 

Allikaloend:
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Suvarnnato, T., Puntumetakul, R., Uthaikhup, S., Boucaut, R. (2019). Effect of specific deep cervical muscle exercises on functional disability, pain intensity, craniovertebral angle, and neck-muscle strength in chronic mechanical neck pain: a randomized controlled trial. J Pain Res, 12: 915–925.
Fotod: 
https://mikescottdpt.com/2009/12/27/i-am-mikes-deep-neck-flexors/
https://www.visiblebody.com/blog/learn-muscle-anatomy-scalene-muscles-and-other-neck-anatomy
Anastasia Gepp from Pixabay