{"id":1653,"date":"2021-01-07T21:26:31","date_gmt":"2021-01-07T21:26:31","guid":{"rendered":"http:\/\/manualisterapia.hu\/?p=1653"},"modified":"2021-01-13T07:37:38","modified_gmt":"2021-01-13T07:37:38","slug":"quadrus-lumborum-a-csendes-izom","status":"publish","type":"post","link":"https:\/\/energentlemanualtherapy.com\/en\/szakmai\/komplex-manualisterapia\/quadrus-lumborum-a-csendes-izom\/","title":{"rendered":"Quadratus Lumborum, a csendes izom"},"content":{"rendered":"
\"\"<\/figure><\/div>\n\n\n\n

Ak\u00e1r home-office van, ak\u00e1r irod\u00e1ban \u00fcl\u00fcnk, sajnos nagyon sokunkat \u00e9rint az \u00fcl\u0151munk\u00e1kb\u00f3l ad\u00f3d\u00f3 merevs\u00e9g \u00e9s der\u00e9kf\u00e1j\u00e1s. Az oldalon m\u00e1r t\u00f6bbsz\u00f6r felh\u00edvtuk a figyelmet a helyes \u00fcl\u00e9sre, illetve a rendszeres mozg\u00e1sra, \u2013 hi\u00e1ba folyik ez a csapb\u00f3l is \u2013 ha szeretn\u00e9nk el\u00e9be menni a kellemetlen f\u00e1jdalomnak, akkor figyelj\u00fcnk oda az int\u0151 jelekre \u00e9s tegy\u00fcnk magunk\u00e9rt.<\/p>\n\n\n\n

A Quadratus Lumborum \u2013 m\u00e9ly oldals\u00f3 t\u00f6rzs izomzat okozhat f\u00e1jdalmat a der\u00e9kban, a fen\u00e9kben, a cs\u00edp\u0151ben \u00e9s a l\u00e1gy\u00e9kban is, de megfelel\u0151 kezel\u00e9ssel, gyakorlatokkal \u00e9s \u00f6nkezel\u00e9ssel f\u00e1jdalommentes lehetsz hossz\u00fa t\u00e1von.<\/p>\n\n\n\n

Ez az izmunk sokszor nem kap el\u00e9g hangs\u00falyt, pedig az er\u0151ss\u00e9ge, stabilit\u00e1sa \u00e9s terhelhet\u0151s\u00e9ge, nagyon sok mozg\u00e1sform\u00e1nak is az alapja. Gondoljunk csak a fut\u00e1sra, ahol a t\u00f6rzsizomzat szerepe rendk\u00edv\u00fcl l\u00e9nyeges, \u00e9s az oldals\u00f3 t\u00f6rzsizom koordin\u00e1lja az eg\u00e9sz fels\u0151testet a mozg\u00e1s sor\u00e1n, mellyel szab\u00e1lyozhat\u00f3 a l\u00e9gz\u00e9s, a teljes\u00edtm\u00e9ny stb.<\/p>\n\n\n\n

Hol van?<\/h3>\n\n\n\n

A Quadratus Lumborum a h\u00e1ts\u00f3 hasfal izomzata a gerinc k\u00e9t oldal\u00e1n a bordakos\u00e1rt\u00f3l a cs\u00edp\u0151 lap\u00e1tig terjed. Fel\u00fcletes \u00e9s m\u00e9ly rostjai n\u00e9gysz\u00f6g alakot mutatnak, innen ered a neve is. Csigoly\u00e1kon tapadva a m\u00e9ly cs\u00edp\u0151 hajl\u00edt\u00f3izom (m.psoas major) m\u00f6g\u00f6tt helyezkedik el. Szoros kapcsolatban van a rekeszizommal (diaphragma), bels\u0151 szervekkel (ves\u00e9k, vastagb\u00e9l) \u00e9s el\u0151tte futnak fontos idegek (pl. N.iliohypogastricus, N.ilioinguinalis).<\/p>\n\n\n\n

Mit csin\u00e1l?<\/h3>\n\n\n\n
  • szimmetrikusan m\u0171k\u00f6d\u00e9ssel-fesz\u00edti (extend\u00e1lja) a h\u00e1tat<\/li>
  • aszimmetrikusan, egyoldali m\u0171k\u00f6d\u00e9s\u00e9ben- megh\u00fazza a bord\u00e1kat \u00e9s k\u00f6zel\u00edti a medenc\u00e9hez, vagy a medenc\u00e9t emeli \u00e9s k\u00f6zel\u00edti a mellkashoz<\/li>
  • mozgatja a gerincet a medenc\u00e9hez k\u00e9pest- oldalra hajl\u00edtja \u00e9s ford\u00edtja a gerincet<\/li>
  • fontos t\u00f6rzs stabiliz\u00e1tor<\/li>
  • a bord\u00e1kra val\u00f3 hat\u00e1sa miatt l\u00e9gz\u00e9si seg\u00e9dizom<\/li><\/ul>\n\n\n\n

    Ezt v\u00e9gig gondolva sok panasz h\u00e1tter\u00e9ben ott lehet a Quadratus L. feszess\u00e9ge, amire nem is gondoln\u00e1nk els\u0151re.<\/p>\n\n\n\n

    Milyen panaszokr\u00f3l ismerhet\u0151 fel?<\/h3>\n\n\n\n

    A feszess\u00e9ge nyom\u00e1st gyakorol a gerinc \u00edz\u00fcleteire \u00e9s a porckorongokra. Ha aszimmetrikusan feszesebb, elford\u00edthatja mellkast a medenc\u00e9hez k\u00e9pest, ezzel emelve a medencecsontot, egy l\u00e1tsz\u00f3lagos v\u00e9gtaghossz k\u00fcl\u00f6nbs\u00e9get fenntartva. Azon t\u00fal, hogy f\u00e1jdalmas, hat\u00e1ssal van m\u00e1s rendszerek m\u0171k\u00f6d\u00e9s\u00e9re \u00e9s t\u00e1volabbi testr\u00e9szek m\u0171k\u00f6d\u00e9s\u00e9ben is okozhat negat\u00edv elv\u00e1ltoz\u00e1st, ha \u0151 be van fesz\u00fclve.
    Az aszimmetrikus terhel\u00e9s, ha t\u00fal hossz\u00fa ideig fenn\u00e1ll, funkcion\u00e1lis gerincferd\u00fcl\u00e9st is el\u0151id\u00e9zhet, amivel egy sor diszfunkci\u00f3s m\u0171k\u00f6d\u00e9st ind\u00edthat el \u00e9s megv\u00e1ltozhat a cs\u00edp\u0151, t\u00e9rd, l\u00e1b \u00e9s \u00edz\u00fcletek m\u0171k\u00f6d\u00e9se is, ami tov\u00e1bbi panaszok megjelen\u00e9s\u00e9vel j\u00e1r ezeken a ter\u00fcleteken.
    A Quadratus L. t\u00falzott terhel\u00e9se az egyik f\u0151 oka a kr\u00f3nikus f\u00e1jdalmaknak a h\u00e1t als\u00f3 szakasz\u00e1n. A panaszok megjelen\u00e9se legink\u00e1bb az \u00fcl\u00e9sre vezethet\u0151 vissza. Helytelen \u00fcl\u00e9s eset\u00e9n, a gyenge h\u00e1ts\u00f3 izmokat a Quadratus Lumborumnak kell kompenz\u00e1lnia, ami f\u00e1jdalmas fesz\u00fclts\u00e9ghez \u00e9s az izom megmereved\u00e9s\u00e9hez vezet.
    Ha nincs megfelel\u0151 t\u00f6rzs stabilit\u00e1s, \u00e9s felborul az izomegyens\u00faly a der\u00e9k, medence-kismedence, cs\u00edp\u0151 k\u00f6z\u00f6tt, akkor gyakran jelentkezik f\u00e1jdalom ezen ter\u00fcleten. Ahhoz, hogy j\u00f3l m\u0171k\u00f6dj\u00f6n, sz\u00fcks\u00e9ges a t\u00f6rzsizmok \u00e9s azok k\u00f6t\u0151sz\u00f6vetes-fascia rendszer\u00e9nek a j\u00f3 m\u0171k\u00f6d\u00e9se. Teh\u00e1t kell\u0151en er\u0151s \u00e9s k\u00f6nnyed\u00e9n ny\u00fajthat\u00f3 h\u00e1tizmokra, hasizmokra, cs\u00edp\u0151izmokra \u00e9s fasci\u00e1kra van sz\u00fcks\u00e9g\u00fcnk.<\/p>\n\n\n\n

    Mikor \u00e9rdemes szakemberhez fordulni?<\/h3>\n\n\n\n
    • ha f\u00e1jdalom van az als\u00f3 h\u00e1ti ter\u00fcleten<\/li>
    • f\u00e1jdalmat \u00e9s merevs\u00e9get \u00e9rz\u00fcnk \u00e1ll\u00e1sban, \u00fcl\u00e9sben, \u00e1gyban fordul\u00e1skor<\/li>
    • \u00fagy t\u0171nik mintha egyik l\u00e1bad r\u00f6videbb lenne, mint a m\u00e1sik, vagy ha a medenc\u00e9d egyik oldal\u00e1t magasabban tartod<\/li>
    • de cs\u00edp\u0151f\u00e1jdalom, t\u00e9rdf\u00e1jdalom eset\u00e9n is \u00f6sszef\u00fcgg\u00e9st tapasztalhatunk.<\/li><\/ul>\n\n\n\n

      Mit lehet tenni?<\/h3>\n\n\n\n
      \"\"<\/figure><\/div>\n\n\n\n
      • el\u0151sz\u00f6r is sz\u00fcntess\u00fck meg a kiv\u00e1lt\u00f3 okot pl. helytelen \u00fcl\u00e9st – ergon\u00f3miai korrekci\u00f3<\/li>
      • cs\u00f6kkenteni kell a fesz\u00fclts\u00e9get, amit enyh\u00e9bb esetben m\u00e1r ny\u00fajt\u00e1ssal is ellehet \u00e9rni. (sokszor a ny\u00fajt\u00e1s mag\u00e1ban nem seg\u00edt, sz\u00fcks\u00e9ges a manu\u00e1lis laz\u00edt\u00e1sa az izmoknak, fasci\u00e1knak)<\/li>
      • a kezel\u00e9sekkel \u00e9s gyakorlatokkal a teljes mozg\u00e1startom\u00e1ny vissza\u00e1ll\u00edt\u00e1sa lehets\u00e9ges, a der\u00e9k, medence \u00e9s cs\u00edp\u0151 ter\u00fclet\u00e9n<\/li>
      • stabiliz\u00e1l\u00f3, er\u0151s\u00edt\u0151 gyakorlatokkal a helyzet megtart\u00e1sa, \u00e9s a Quadratus\u00a0L. maxim\u00e1lis terhelhet\u0151s\u00e9g\u00e9nek az el\u00e9r\u00e9se a c\u00e9l<\/li><\/ul>\n\n\n\n

        J\u00f3l l\u00e1that\u00f3 mennyi \u00f6sszef\u00fcgg\u00e9sben \u00e1ll ennek a \u201ecsendes\u201d izomnak az \u00e1llapota m\u00e1s rendszerekkel, izmokkal \u00e9s funkci\u00f3kkal, \u00edgy semmik\u00e9ppen nem elhanyagolhat\u00f3 a figyelem \u00e9s a prevenci\u00f3.
        B\u00e1rmilyen k\u00e9rd\u00e9s eset\u00e9n keresse tapasztalt koll\u00e9g\u00e1inkat a rendel\u0151nkben, akik alapos vizsg\u00e1lat ut\u00e1n, a kezel\u0151 fog\u00e1sok sz\u00e9les t\u00e1rh\u00e1z\u00e1val, \u00e9s praktikus, de izgalmas gyakorlatokkal tudnak seg\u00edteni.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

        Ak\u00e1r home-office van, ak\u00e1r irod\u00e1ban \u00fcl\u00fcnk, sajnos nagyon sokunkat \u00e9rint az \u00fcl\u0151munk\u00e1kb\u00f3l ad\u00f3d\u00f3 merevs\u00e9g \u00e9s der\u00e9kf\u00e1j\u00e1s. Az oldalon m\u00e1r t\u00f6bbsz\u00f6r felh\u00edvtuk a figyelmet a helyes \u00fcl\u00e9sre, illetve a rendszeres mozg\u00e1sra, \u2013 hi\u00e1ba folyik ez a csapb\u00f3l is \u2013 ha szeretn\u00e9nk el\u00e9be menni a kellemetlen f\u00e1jdalomnak, akkor figyelj\u00fcnk oda az int\u0151 jelekre \u00e9s tegy\u00fcnk magunk\u00e9rt. A…<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[167,93,92,24,164,166,53,153,143,35,165,162,163],"aioseo_notices":[],"yoast_head":"\nQuadratus Lumborum, a csendes izom - Energentle Manualtherapy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/energentlemanualtherapy.com\/en\/szakmai\/komplex-manualisterapia\/quadrus-lumborum-a-csendes-izom\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quadratus Lumborum, a csendes izom\" \/>\n<meta property=\"og:description\" content=\"Ak\u00e1r home-office van, ak\u00e1r irod\u00e1ban \u00fcl\u00fcnk, sajnos nagyon sokunkat \u00e9rint az \u00fcl\u0151munk\u00e1kb\u00f3l ad\u00f3d\u00f3 merevs\u00e9g \u00e9s der\u00e9kf\u00e1j\u00e1s. 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