I-Rotator ye-Shoulder Ukuqinisa Ukuzivocavoca ngeBhunga lokuShathisa

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I Rotator Cuff Ukuqinisa Ukuzivocavoca

Iintlungu zentlungu zinganciphisa amandla akho ukuhambisa ingalo yakho ngokufanelekileyo ngexesha lezinto ezisisiseko ezifana nokufikelela ekugqibeleni izitya okanye ukuxubha iinwele zakho. Zininzi ezibangela iintlungu zentlungu kubandakanya i-arthritis, i-rotator cuff okanye i-labrum tear, okanye i- shoulder dislocation .

Ulwaphulo lwamaziko olwenziwe ngeentlungu zamagxa lujolise ekunciphiseni intlungu yakho kunye nokuphucula uluhlu lwakho lwezithuthi (ROM) kunye namandla ukuze ufumane umsebenzi oqhelekileyo. Umgulana wakho womzimba angasebenzisa iindlela zokunyanga ezifana ne- ultrasound , ukushisa, okanye iqhwa ukukunceda ukulawula intlungu yakho. Nangona ezi zivakalelwa kakuhle, ukuzivocavoca okusebenzayo kubalulekile ekuncedeni ukuba uphinde uhambe ngokuqhelekileyo ehlombe lakho emva kokulimala.

Ukuzivocavoca ukukunceda ukwandisa amandla akho emagxeni kunokumiselwa ngumgqirha wakho wenyama. Iimvavanyo eziqulethwe kwinqaku elincinci ngeyinyathelo ziqhelekileyo ukuxhaswa kwamagxa ukuze uncede ukuqinisa ihlombe lakho kunye neengxube ze-rotator.

Ukuba unentlungu okanye usebenze ngokufanelekileyo , kufuneka ucele ugqirha wakho ukuba unyango lonyango lufunekayo kukukunceda uphucule ukuhamba kwamagxa akho. Kwakhona, qiniseka ukubonisana nogqirha wakho okanye umphathiswa wezonyango phambi kokuba uqalise nayiphina inkqubo yovavanyo kwaye ngaphambi kokuba uzame ukuziqhelanisa kweli nqaku.

Ngaphambi kokuba uqalise le ndlela yokuqinisa, kufuneka ufumane ibhanti yokumelana. Unokuthenga ezo zibophelelo kwivenkile yakho yezemidlalo zendawo, okanye ikliniki yakho yokwelashwa yonyango ongasetyenziselwa ukunyamekela ukunikezela ngemali encinci. Qinisekisa ukufumana ukumelana okufanelekileyo. Ngokuqhelekileyo, amabala ombala ahlukeneyo abonisa inani elincinane lokumelana nebhendi. Kwakhona, ukuthintana ngokukhawuleza nomfaki wakho wenyama apha kunokuqinisekisa ukuba usebenzisa ibhanti ngokuchasene kakuhle.

Ukuzivocavoca 1: Ukujikeleza kwangaphandle

Umqhubi wokuqala umqhubi wokuba ujikelezo lwangaphandle. Qala ngokubamba iqela lakho lokumelana nezinto ezizinzile okanye kwi-cookie yabasebenzi. Qinisekisa ukuba usebenzisa umnyango ongekho oza kuvula xa uqhuba umsebenzi.

Yima ingqungquthelwana emnyango kunye neenyawo zakho malunga nobubanzi bendawo. Bamba iqela esandleni sefayili ofuna ukuyisebenzisa kwaye ugobe i-elbow 90 degrees. Gcina umgca wakho ungene kwicala lomzimba wakho ngesandla sakho phezu kwenamba yakho, uze ujikeleze ihlombe lakho ngaphandle. Isandla sakho sifanele siphume phandle kude kube semva kwesandla sakho emva kwakho. Gcina indawo yokuphela kwemizuzwana emibini, kwaye ngokukhawuleza vumela ingalo yakho ukuba ibuyele kwindawo yokuqala. Phinda kwakhona ukuphindaphinda kweshumi ukuya kwishumi elinesihlanu.

Emva kokusetyelwa kwezinto ezilishumi ukuya kwezilishumi elinesibini, ulungele ukuqhubela phambili kumsebenzi olandelayo.

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Ukuguquka kwangaphakathi

Ngaphandle kwebhanti yakho yokumelana nokuxhomekeka emnyango, jikela i-degrees ezingama-180 uze ubambe ukuphela kwebhanki lakho esandleni segxala owenza ngalo. Kufuneka uqhubeke uphawula umnyango. Ungadinga ukunyuka emnyango isinyathelo okanye amabini ukugcina uxhapha kwiqela.

Gcina i-elbow yakho igxile ama-degrees angama-90 uze ufikelele kwicala lomzimba wakho. Ngeli xesha, isandla sakho siqala kufuphi ne-cookie. Emva koko, krazula isandla sakho ngokusondeza kwintonga yakho. Qinisekisa ukuba ugcine ukuhamba kakuhle kwaye ugcine i-elbow yakho igobile kwaye ihlasele kwicala lomzimba wakho. Gcina isandla sakho kwinamba yakho ngemizuzwana emibili, uze uhambe ngokukhawuleza ukuya kwindawo yokuqala. Phinda kwakhona le nkqubela ngokuphindaphindiweyo ukuphindaphinda kweshumi ukuya kwishumi elinesihlanu. Emva koko qhubela phambili kumsebenzi olandelayo.

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Ukuxhoma Ukunyuka Kwamahlombe

Ukongezwa kwamagxa kunye neqela lokuxhatshazwa lwenziwa ngokuqinisekisa ukuba iqela lakho libophelelwe ngokufanelekileyo kwi-cookie yabasebenzi okanye enye into ezinzile. Yima ejongene nomnyango kunye nebhande ngakwesandla esinye. Qinisekisa ukuba kukho ukutshatyalaliswa okuncane kwibhande.

Ngethuba uhlala ugcinile, thumela ibhande ngokukhawuleza xa ugcina ingalo yakho ngqo. Isandla sakho sifanele siphumelele nje emlonyeni wakho. Gcina le ndawo yokuphela kwemizuzwana emibini, uze ubuyele ngokukhawuleza kwindawo yokuqala. Qinisekisa ukulawula isindululo; ibhanki akufanele ivumele ingalo yakho ukuba ibuyele kwindawo yokuqala.

Phinda ukuphindaphinda ukuphindaphinda kweshumi ukuya kwishumi elinesihlanu uze uqhubele phambili ekusebenziseni ukugcina umxhasi.

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Ukuthunjwa kwe-Shoudler Ukusebenzisa iBlack Resistance Band

Yima ingqungquthela emnyango ophethe ibhola lakho lonyango, kwaye ubambe ukuphela kwebhande lokumelana esandleni esingaphandle kwendlu. Gcina iqhosha lakho kunye nengalo yakho ecaleni lakho, uze uphakamise ingalo yakho kancane. Qiniseka ukuba ingalo yakho ihlala ngokuhambelana nomzimba wakho kwaye ayihambeli phambili kakhulu okanye emva kwakho.

Phakamisa ingalo yakho ngaphesheya kude kube yinto engangqinelaniyo kunye nomgangatho, kwaye ubambe le ndawo emibini imizuzwana. Emva koko wehlisa ingalo yakho kwicala lakho ukuya kwindawo yokuqala. Phinda ukuphindaphinda kweshumi ukuya kwishumi elinesihlanu.

Ezi zenzo zokuqiniswa kwamagxalaba zilungele ukufumana amandla kwi-rotator ye-muscle emva kokulimala okanye emva kokuhlinzwa. Ukwenziwa kwezi zihlandlo kaninzi kunokubangela ukukhathazeka okukhulu kwemisipha, ngoko yinto efanelekileyo ukuyenza kuphela le mvavanyo 3-4 amaxesha ngeveki.

Ngokugcina amahlombe akho anamandla, unokukwazi ukufumana umsebenzi oqhelekileyo. Iimbumba ezinamandla kunye neengqungquthela zengqungquthela nazo zinokunceda ukukhusela iziganeko ezizayo zeentlungu.

Kwakhona, qiniseka ukuba uxoxe nomgulana wakho womzimba okanye ugqirha ngaphambi kokuba uqalise nayiphina inkqubo yoqeqesho.