3 Ukuzivocavoca ukuphatha i-Rotator Cuff Blessings

Akukho-Impact and Isometric Exercises Usetyenziswe kwiRehab Early

Imijikelezo ye-Pendulum kunye ne-iometric ukujikeleza kweentlobo zintlobo zokusetyenziswa okusetyenzwa kwangoko kwinyanga yokwelapha ukuxhatshazwa kwamagxa. Ezi zivivinyo zempembelelo zingancedisi ukubuyisela uluhlu lwezityholo kwiimisipha kunye kunye ezidibeneyo ezenza umququ wokujikeleza .

Ingxowa yokujikeleza ingonakaliswe ngenxa yokusetyenziswa ngokugqithiseleyo okanye ukulimala okubi njengokollarbone (i-clavicle) ephukile .

I- cookie ye-rotator eboshiweyo , apho iisisu ze-tendon zichithwa okanye zikhutshwe, ziqhelekileyo kwimidlalo efuna ukunyuka kwamanyathelo, njengokuphonsa okanye ukufikelela.

Ngenxa yokuba zonke izingozi zihluke, kubalulekile ukusebenza kunye nogqirha kunye nomgulana wenyama ukuyila inkqubo efanelekileyo yokulimala kunye nenqanaba lokufaneleka. Ukuzivocavoca kweRehab zenzelwe ukubuyisela umdlali ekusebenzeni kakuhle ngokukhawuleza nangokukhuselekileyo kunokwenzeka.

Indlela yokwenza i-Circular Circles

Imijikelezo ye-Pendulum ingenziwa ekhaya kunye nesihlalo okanye itafile. Njengoko uqhubela phambili kwaye ukulimala kwakho kukuphucula, unokufaka ubungakanani obukhulu (iipilili ezimbini ukuya kwimihlanu) ukunceda ukwakha amandla.

Ukwenza isangqa se-pendulum:

1. Bend phambili phambili kuma-degrees angama-90 okhalweni, usebenzisa ingalo yakho engalindelekanga ukuzixhasa esihlalweni okanye kwitafile.
2. Vumela ingalo eyonakele ixhomeke ehlabathini.
3. Ukusebenzisa ubunzima bengalo yakho, qalisa ukwenza iindidi ezincinci njenge-pendulum, ugcine ingalo yakho ikhululekile kwaye ujikeleze ehlombe. Vumela ukuphakama kwengalo yakho kukunyathele ngokuzenzekelayo kwiibindi ezi-10.

1. Yeka uphinde uphindze ulandelelanise iindidi ezili-10, ugcine ukuhamba kakuhle kunye nokulawulwa.
2. Phinda kwakhona ukuphindaphinda ezintlanu kwicala ngalinye, ukwandisa inani lokuphindaphinda njengoko uqina.

Indlela yokwenza i-Isometric i-Rotational External Rotation

I-Isometrics yimihlobo yomsebenzi apho i-angle ehlangeneyo kunye nobude be-muscle ayitshintshi ngexesha lokuqhekeka.

Zenziwa kwiindawo ezigxininiswayo, ngokuqhelekileyo zisebenzisana nesisundu esinye esilandelayo okanye sichaphazela inxalenye yomzimba ngokubhekiselele kwinto echanekileyo njengodonga.

I-iometric band ukujikeleza kwangaphandle ngumsebenzi onokukunceda ukuqinisa i-teres encinci kunye ne-infraspinatus imisipha yombhobho wokujikeleza. Ukwenza ukujikeleza kwangaphandle:

1. Yima ingqungquthela eludongeni malunga neesentimitha ezintandathu kude nenxeba elimele kwindawo eludongeni.
2. Bend i-elbow 90 degrees, wenze iqhosha, kwaye ucinezele emva kwebhande lakho eludongeni njengokungathi ujikeleza ingalo yakho ngaphandle. (Unokukhangela isandla sakho ngehawula xa kuyimfuneko.) Ngaphantsi cindezela eludongeni malunga nemizuzwana emihlanu ngaphandle kokuhambisa ihlombe kunye nokukhululwa.
3. Phinda kwakhona ukuphindaphinda kwe-10 ukuya kwe-15.

Indlela yokwenza i-Isometric Intendelezo ngaphakathi

Ujikelezo lwangaphakathi lwe-iometric yi-yin yang yangaphambili ye-yang yomsebenzi. Ukwenza oku ngokuchanekileyo:

1. Jongana nekona kwodonga kwaye ubeke ilanga elimazi kufuphi nekona.
2. Ukuguqula i-elbow 90 degrees, yenza iqhosha uze ucindezele ngaphakathi kwintonga yakho eludongeni njengokungathi ujikeleza ingalo yakho ngaphakathi. (Kwakhona, unokukhangela isandla sakho ngehawula, xa kuyimfuneko.) Gcina ucinezela imizuzwana emihlanu ngaphandle kokuhambisa ihlombe kunye nokukhululwa.

1. Phinda kwakhona ukuphindaphinda kwe-10 ukuya kwe-15.

> Umthombo:

> Fleming, J .; Seitz, A .; kunye no-Ebaugh, D. "Iprogram yoQinisekiso lweNyango ye-Rotator Cuff Impingement Syndrome." J Athl Train . 201; 45 (5): 483-5. INGXELO: 10.4085 / 1062-6050-45.5.483.