Icandelo elibalulekileyo le-Hip yakho okanye iNkqubo eVileyo yokuFundisa
Ukuba unentlungu ebuhlungu okanye i-hip ubuhlungu, unokufumana inzuzo yonyango ukuze uncede ukuphucula ukuhamba kwakho nokulawula iimpawu zakho. Elinye iqela le-rehab yakho lingabandakanya ukuzenzela ukuzisebenzisa ukuphucula amandla akho emisipha ephantsi nasemacaleni akho. Oku kunokunceda ukuphucula indlela ohamba ngayo okanye kunokunceda ekufumaneni nasekugcineni isimo esifanelekileyo.
Omnye umsebenzi obalulekileyo onokuba yinxalenye yomgudu wakho, umlenze, okanye umgangatho ongaphantsi we-rehab ngumsebenzi ophakanyisiweyo wokunyusa umlenze (SLR). Lo msebenzi, owaziwa ngokuba yimpumelelo yomlenze okanye ukongezwa kwe-hip extension, kulula ukuyenza ekhaya njengenxalenye yenkqubo yakho yokuqhuba ekhaya. Kuwumsebenzi oqinisayo osebenzayo emiswini yokuqhayisa kunye nezihlunu zakho eziphantsi.
Ezinye iingxaki eziqhelekileyo apho unokufumana inzuzo ekusebenziseni umthambo we-SLR wokuzilolonga ngexesha lokuhlaziya kwakho kubandakanya:
- Intlungu e buyela emuva
- Emva kokuhlinzwa ngokugqithiseleyo
- Ubuhlungu be-Hip
- Emva kokutshintshwa kwendawo yokuqhawula
- Njengengxenye ye- SLR inkqubela emva kokuhlinzwa kwamadolo
- Njengenxalenye yenkqubo yokuthintela ukulimala ukukunceda ukuphucula i-hip kunye namandla okubuya kunye nokuzinza.
Umzimba osisigxina we-SLR uyanceda ekuphuculeni ukunyusa kwenyathelo lakho lokunyuka (ROM) .
Ukwenza umsebenzi wokunyusa umlenze ocacileyo ulula ukwenza. Qiniseka ukuba uhlolisise kunye nodokotela wakho wezonyango okanye ugqirha ngaphambi kokuba uqale le nto, okanye nayiphi na enye into.
Ukuze wenze umsebenzi oqhelekileyo we-SLR, qalisa ukufumana indawo efanelekileyo yokulala ngaphandle kokukhutshwa.
- Uxoke ubuso obunqambileyo (ecaleni) phantsi.
- Mva ngokumisa imisipha yakho engundoqo ngokugcina isisu sakho esiswini. Kufuneka usakwazi ukuphefumula ngelixa uyenza le nto.
- Ukugcina u-abs wakho usebenze kunye namadolo akho ngqo, ngokukhawuleza uphakamise umlenze omnye ngasemva. Kufuneka ugcine idolo lakho ngokukhawuleza njengoko ithanga lakho lisuka phantsi.
- Gcina umlenze wakho othe ngqo phezulu emoyeni imizuzwana emibini, kwaye wanciphise umlenze wakho ubuyele phantsi. Qinisekisa ukuba awuyi kujika umqolo wakho okanye i-pelvis yakho ngelixa uphakamisa umlenze wakho.
- Yenza usebenze ngokukhawuleza ukuphindaphinda kwi-10 ukuya kwe-15, kwaye ubuye uphinde wenze umlo wesantya.
Abanye abantu bathanda ukunyusa ukunyuswa kwemilenze ngexesha le-SLR ebonakalayo, ngokukodwa xa wenza umsebenzi njengenxalenye yenkqubo ephantsi yokubuyisela emuva. Ukwenza umsebenzi kunokubangela ukwanda kancinane kwintlungu engaphantsi. Ukuba umsebenzi ubangele ukwanda okweqile okanye okubukhali kumqolo ophantsi, umlenze, okanye intlungu yomlenze, yeka ukwenza oko kwaye ukhangele kunye nomboneleli wakho wezempilo okanye umphathiswa wenyama.
Unokwenza lo msebenzi ngokuphindaphindiweyo okanye kabini imihla ngemihla, kwaye yinto efanelekileyo ukujonga kunye ne-PT ukujonga ubungakanani bomsebenzi wakho kwiimeko zakho. Unokongeza umngeni onzima kwi-SLR ejongene nokufaka isisindo esisodwa okanye ezimbini kwiikiti zakho ukwenzela ukwandisa inani loxinzelelo xa wenza umsebenzi. Ibhanti yokuchasana, efana ne-Theraband, isenokusetyenziselwa ukubonelela ukunyanzelisa nokunyusa umngeni ngokunyuka komlenze.
Ukuba ufuna ukuzama ukuqhubela phambili kunzima kwenkqubela yeS SLR, zama ukuyenza ngelixa kukho zonke ezine, njengendawo yokukhwela.
Ukuqhubela umlenze kwiplank isikhundla kuya kukwandisa umngeni ngakumbi.
ILizwi
Ukubuya okuphantsi, ukunyuka, okanye intlungu yomlenze kunokubangelwa yimimandla eyahlukileyo. Ukuba ugqirha wakho wempilo unquma ukuba unokuzuza ekuqiniseni izihlunu zakho kunye nezihlunu ezisezantsi, unokunika umyalelo wokuzivocavoca umlenze othe tye oza kukunceda ukuphucula amandla akho ezinqeni kunye nokuzinza kwe-lumbar spine.
> Imithombo:
> Kisner, C., & Colby, LA (1996). Ukunyangwa komzimba: Iziseko kunye nobuchule. (3 ed.). Philadelphia: FA Davis
> Smith, B, Littlewood, C., kunye noMeyi, S. Ukuhlaziywa kozinzo Ukuzivocavoca kwe-Pain-back Back: Uhlolo lokuHlola oluPhezulu nge-Meta-Analysis. Imiba ye-BMC Musculoskeletal: 2014: 15; 416 https://doi.org/10.1186/1471-2474-15-416