Emva kokuhlinzwa kwebele , ukukhutshwa kwe-lymph node , okanye i- radiation yamathumbu , kuya kufuneka usebenzise izixhobo zengalo ukukunceda ukuba uphinde ufumane. Ukukwenza nje ukuqeqeshwa kweengalo ezilula kukunceda unciphise imiphumo emibi yonyango, kwaye ubuyele kwimisebenzi eqhelekileyo. Qiniseka ukuxoxa ngezicwangciso zakho zoqeqesho kunye nogqirha wakho- ngaphambi kokuba uqale.
Ukuqapha izixhobo zoMkhosi emva koBuqhaqha obushushu
Ukuba unesiphango sokukhupha , linda kude abo baphume, baqale ukusebenzisa. Ukuba unayo i-sutures endaweni, ungabaxhasi. Musa ukwenza nayiphi na indlela yokuzivocavoca ukuya kwintlungu.
Ugqoke ukuze uthuthuzele, ngoko uhamba ngokulula njengoko kunokwenzeka. Misela indawo yokuzivocavoca kwakho-umgangatho oqingqiweyo, okanye indawo apho ungayifaka kwi-mat or exercise folded.
Ukufudumala kwinqanaba lakho kunye neengalo ngaphambi kokuba uqale ukuqhuba - yenza isitya, i-tub soak, okanye sebenzisa i-compress efudumele malunga nemizuzu engama-20. Hambisa ngokukhawuleza nangomnene ngenkathi usebenzisa, ukulula, kodwa kungabi yintlungu.
Yenza imisebenzi yakho kabini ngosuku. Phinda usebenzise rhoqo amaxesha ama-5 ukuya kuma-7, ukwenze ngokuchanekileyo njengoko unako. Ungathanda ukudlala umculo ophuculayo, othobileyo xa ulula. Yenza rhoqo ukwenza izenzo zakho zengalo. Oku kuya kukhawuleza ukufumana kwakhona kwaye kukunike iziphumo ezilungileyo.
Nantsi into oyifunayo ngesandla ukuze uqalise ukusebenza kwezi zixhobo:
- Indawo enkulu enkulu ngokwaneleyo yokubeka phantsi
- Ubungakanani bodonga olungagqithwanga, olude kunokuba ungafikelela
- Ikhoneni legumbi, okanye umnyango ovulekile
- Ithayile yokuhlamba
- I-wand, i-broom handle, okanye umdaka (ukhetho)
- Isihlalo esinzima esinomqolo onokuxhasa amahlombe akho
Ulungele? Masiqale ngezinye ii-Exercises Floor.
Wand Lift - Umgangatho Wokuzivocavoca Ngezixhobo zombini
Emva kokuhlinzwa kwebele, utyando lwakho lusegxininini lunokuthi luve lukhuni, ngoko ukusetyenziswa kweengalo yindlela ebalulekileyo yokwandisa ukuguquguquka kwakho kwaye wandise uluhlu lwakho lokunyakaza. Ungasebenzisa into yasemakhaya kwinqwelo: inqanawa, i-broom handle, i-yardstick, i-dowel okanye ukhuni. Umtshini wakho kufuneka ube mkhulu kunamahlombe akho kwaye ukhulule ngokwaneleyo ukuqonda ngokulula.
Wand Lift - Umgangatho wokuSebenza
Yenza umjikelezo wakho kwaye ulungiselele ukuphakama kwinqwelo ngokukhetha indawo apho ulala khona.
- Ulale phantsi wakho, ugcine umqolo wakho nentamo emgca.
- Ukukunceda ukugcina i-back back flat, ukuphakamisa amadolo akho (jonga imifanekiso).
- Iinyawo zakho mazibe zicwecwe phantsi, ububanzi begxalaba ngaphandle. Musa ukuguqa amadolo ndawonye - njengeenyawo zenu, kufuneka bahlukane.
- Izandla zakho ezingaphezulu ziza kuba phantsi ngomtya wakho, kwaye isandla sakho siya kuqonda i-wand njengokuba ihlala kwindawo yakho.
- Izandla zakho kufuneka zibe nobubanzi befayili ngaphandle kwesi sivivinyo. Oku kuvumela iingalo zakho ukuba zancedane ziphakamisa i-wand kwaye zijikeleze amahlombe akho.
1. Bamba i-wand inzandla zombini uze uqonde iingalo zakho. Ukuba uthanda, zivale izibhambathiso zakho, kodwa ungazixhasi. Gcina amaqabunga akho eeplanga ephahleni.
2. Ngezimbini zombini ngokukhawuleza, pha kamisa i-wand phezu kwentloko yakho. Phakamisa umjikelo kude kube lula ngaphandle kokubangela intlungu. Sebenzisa ingalo yakho engathintekanga ukukunceda yakho ingalo. Gcina iingalo ezifanayo - ungaphambuki kwinqwelo ekhanda lakho. Gcina i-wand in isikhundla kule mizuzwana emihlanu njengoko imisipha yakho isolula.
3. Phula iingalo zakho kwiNdawo 1, uze uphumle kancane.
4. Phinda lo msebenzi umva ama-5 ukuya kuma-7 amaxesha.
Musa ukuxhalaba ukuba awukwazi ukuphakamisa inqanawa yonke indlela eya phezulu-yenza nje kunye nawe unakho. Kancinci ukwandisa ulwakhe, ngoko unokuba uguquguquke. Zama ukungagudluli amahlombe akho ngexesha lo msebenzi - gxininisa kwiphepha lakho.
I-Elbow Winging-I-Exercise Floor
Nantsi indlela enhle yokwandisa ukunyakaza kwiphepha lakho eliphezulu kunye ne-shoulder-winging. Le ngenye yezandla ezininzi zengalo onokuzenza emva kokuhlinzwa kwebele. I-elbow winging inceda ekujikelezeni kwegxala lakho kunye nesifuba esiphezulu seesifuba.
I-Elbow Winging-I-Exercise Floor
Yenza lo msebenzi xa ulele phantsi komgangatho okanye umbhede wakho. Oku kuya kunceda ukubamba amahlombe akho ehlombe ngelixa uxolo lwegxala lakho lijikeleza. Thetha phantsi ngamadolo akho aphakanyisiwe kwaye izandla zakho zibethelwe emva kwentamo yakho. Gcina umqolo wakho nentamo emgca.
- Qala ngezandla zakho ezibethelelwe emva kwentamo yakho kunye neendwangu zakho ezikhomba kwindawo.
- Ukugcina izandla zakho zifihliwe kwaye intloko yakho isagxininisa, iphosa iingqamlezo zakho ngaphandle kwaye zisezantsi. Gcina le ndawo iminyaka emi-3 ukuya kwemi-5.
Phinda lo msebenzi u-5 ukuya kuma-7 amaxesha. Musa ukuxhalaba ukuba awukwazi ukuthoba iindlovu zakho zonke indlela ukuya phansi - yenza nje kunye nawe unakho. Kancinci ukwandisa ulwaba lwakho, ukuze uxhamle ihlombe lakho. Gcina amahlombe akho emagxeni ebudeni balo msebenzi - gxininisa kwi-elbow yakho kunye ne-shoulder shoulder.
I-Chest Stretch - Floor Exercise
Ukwenza intsimbi yesifuba kungakwazi ukuphumla. Unokwenza lo msebenzi xa ulele phantsi okanye ebhedini lakho. Ukwakheka kwesifuba kunceda ukwandisa ukuguquguquka kwezihlunu zesifuba sakho somfuba, onokuziva unzima kwaye unzima emva kokuhlinzwa kwebele .
I-Chest Stretch - Floor Exercise
Lungiselela lo msebenzi ngokubeka phantsi okanye kwindawo yakho yokulala. Ukuba usebenzisa umbhede wakho kulo msebenzi, gcina ihlombe lakho elisondele kwimida embi njengoko unako. Oku kukunika uluhlu olukhulu lokunyakaza. Amadolo akho angasenyuka, njengokwenziwa kovavanyo lweWand Lift, okanye unako ukugcina imilenze yakho iselule.
- Phakamisa isandla sakho socwangco, kuze kube yilapho ijikeleza umzimba wakho.
- Kancinci kwaye nciphise ingalo yakho phantsi nangapha. Zivame ukunyamezela kwintlanzi yesifuba sakho. Yeka ukulahla ingalo yakho ukuba isalathiso sibuhlungu - musa ukwenza lo msebenzi ukuya kwintlungu. Gcina le ndawo malunga nemizuzwana engama-30.
Phinda lo msebenzi 3 ukuya kumahlanu. Ungayisebenzisi nayiphi na isisindo esandleni sakho ukuncedisa ukwelula. Ukuba unzima kakhulu emva kokuhlinzwa, kungathatha ixesha elithile ukuphinde uguquke kwisimo sakho esifubeni. Zinike ixesha, ukhumbule ukuhamba ngobumnene.
I-Blade Blade Squeeze - Ukuhlala Ukuzivocavoca
I-blade blade yenza umthambo wokuzivocavoca ulungele uxolo kunye ne-scapula. Unokwenza lo msebenzi ngokuma okanye kwindawo ehleli. Le ngenye yezandla ezininzi zengalo ongayenza emva kokuhlinzwa kwebele, ukwandisa ukuguquguquka kwakho. Nantsi indlela yokwenza umgca wegxala usebenzise umsebenzi.
I-Blade Blade Squeeze - Ukuhlala Ukuzivocavoca
Yenza lo msebenzi xa uhleli esitini, umgca wesihlalo, okanye umgca wecala lakho. Ufuna isikhala esaneleyo emva kwakho ukuphumla izandla zakho ujikeleze izibonda zakho. Hlala uqonde, ugcine umqolo wakho nentamo emgca.
- Qala ngokubeka izandla zakho emva komva wakho. Gcina amahlombe akho neengalo zikhululekile. Khangela phambili phambili.
- Ukugcina izandla zakho ndawonye, zitsala zombini amahlombe phantsi kwaye ubuyele ngexesha ujikeleza izibonda zakho ngaphakathi. Ufanele ukwazi ukuziva amahlombe akho emagxeni ashukumisela ukuya emthonjeni. Gcina le ndawo iminyaka emi-3 ukuya kweyesi-5, ukufumana ukulula. Isifuba sakho siya kwandula phambili.
Phinda lo msebenzi u-5 ukuya kuma-7 amaxesha. Ukuba awukwazi ukuhambisa amahlombe omabini kunye neengalo ngokulinganayo okwamanje, ungakhathazeki - yenza oko unako. Zama ukwandisa ixesha lakho lokulula njengoko uzizwa unako, ukufumana amahlombe akho ahamba kwakhona.
Icala lijonganisa - Ukuhlala Ukuzivocavoca
Ukuthabatha ngenyameko kwicala lakho yindlela efanelekileyo yokuqala ukubuyisela ekuzalweni kwebele . Ukwelula kwamacandelo kunokwenziwa kwindawo ehleli. Ezi ziza kunceda nge-trunk, ehlombe, nangengalo eguquguqukayo.
Icala lijonganisa - Ukuhlala Ukuzivocavoca
Ngaba ezi zecala zilula ngokuthobeka kwaye zincinci. Yenza okusemandleni akho ukugcina izandla zakho zinceda phezu kwentloko xa ugoba-ugweme ukuqhubela phambili. Oku kuya kwandula izihlunu zesifuba somfuba, intonga, umgudu, intamo, amahlombe kunye neengalo.
- Hlala kwisihlalo esinzima nawe kunye nentamo ngokuthe ngqo, kwaye izandla zakho zifakwe kwisipu sakho. Unako ukuguqa amadolo ndawonye (njengoko kuboniswe) okanye ukubeka amadolo kunye neenyawo malunga nobubanzi begxala ngaphandle.
- Ngezandla zakho zisalugxina kunye, ziphakamise zombini intloko phezu kwentloko yakho. Akudingeki ukuba uqonde iingalo zakho, kodwa ubone ukuba uphakamise kangakanani ukuphakamisa izandla ukuze ufumane ilanga elihle. Yeka ukuba uzive uhlungu.
- Ukugcina iingalo zakho zijikeleze kunye neenyawo zakho phantsi, ukugoba ezinkaleni kwaye uzive ulunge kakuhle kunye neengalo zakho. Gcina oku malunga nemizuzwana engama-3.
- Buyela kwisikhundla 2.
- Bend ulandelelwano oluchaseneyo kwaye ulula, ubambe le ngxaki malunga nemizuzwana engama-3.
Phinda ulandelelanisa uhlangothi lwama-5 ukuya kuma-7 amaxesha.
Ukunyuka Kwetonga - Ukuzivocavoca
Unokwenza udonga oluhambayo (okanye ukunyuka kodonga) iindlela eziliqela, usebenzise enye okanye zombini ngeengalo ngexesha. Iimilo ezahlukileyo zisebenzela izihlunu zakho zengxube ezitshintshileyo , ukwandisa uluhlu lwakho lokunyakaza.
Ukunyuka kweNkundla yasePhambi - Ukujongana noLonga
- Yima ebhekise eludongeni, ngeenzwane zakho malunga ne-8 okanye kwi-intshi ezili-10 ukusuka kwibhodi. Beka izandla zakho eludongeni malunga neqondo leso. Le yindawo yakho yokuqala.
- Hamba iminwe yakho phezulu eludongeni, ukhuphuke phezulu njengoko unako. Zivumelanisa ihlombe kunye neengalo zengalo zisebenza kunye. Hamba izandla zakho ngqo udonga, ngaphandle kokuhamba ngekota. Hambisa umzimba wakho eludongeni, ukuba uyakwazi ukufikelela phezulu. Gcina izandla zakho kwindawo ephezulu ongayilawula malunga nemizuzwana engama-15.
- Zolula iingalo zakho kwaye zivumele zidibanise kwisithuba sakho sokuqala.
Phinda i-Front Wall Climb 3 ukuya kuma-5 amaxesha. Injongo yakho kukuba ukwazi ukuphakamisa iingalo zakho ngokubanzi kunokwenzeka.
Ukunyuka kweWonga Lecala - Icala kuLonga
- Yima ngecala lakho lokuhlinzwa eludongeni, kunye nesithende sakho malunga ne-8 okanye intsuku ezili-10 ukusuka ebhodini. Beka esinye isandla eludongeni malunga neqondo leso. Hambisa lesi sandla malunga nobubanzi obubanzi bezandla (okanye kwi-angle-degree-30). Le yindawo yakho yokuqala.
- Ngoku uhamba iminwe yakho eludongeni, ukhuphuke phezulu njengoko unakho. Zivumelanisa ukuxhamla ihlombe lakho kunye neengalo zakho ezingaphezulu. Hamba isandla sakho phezulu eludongeni, ulungise umlenze wakho njengoko uhamba. Hambisa umzimba wakho eludongeni, ukuba unako ukufikelela phezulu. Gcina isandla sakho phezulu njengoko ungakwazi ukulawula malunga nemizuzwana engama-15.
- Hlaziya ingalo yakho uphinde uqale isikhundla sakho sokuqala.
Phinda uLonga lweNxweme Ukunyuka 3 ukuya kwezi-5 ngeengalo nganye. Oku kunceda usebenze uxanduva lwakho lwegxala kunye neengalo zengalo ephezulu ukuze uguquguquke.
I-Corner Push-Ups - Ukuzivocavoca
I-Corner push-ups yindlela enhle yokwelula izihlunu zakho zepectoral - imisipha emikhulu ewela isifuba sakho. Yonke into oyifunayo yinkona yegumbi kunye nexesha elithile lokwenza i-corner-ups yakho. Ukubetha izihlunu zakho zepectoral kukunceda ukuba uphinde ufumane ukuhlinzwa .
I-Corner Push-Ups - Ukuzivocavoca
Emva kokuhlinzwa kwebele okanye kwegulane, izihlunu zesifuba sakho zinokuziva zinzima kwaye zinzima. Enye indlela yokufumana loo misipha ihamba ngokuphindaphindiweyo ngokukwenza i-corner-ups. Ukuba awunayo ikhoneni legumbi elineludonga olwaneleyo kunye nebala lokusebenzisa indawo, fumana umnyango ovulekileyo wokusebenzisa. Ingcamango yokusebenzisa ubunzima bomzimba wakho ukuba usebenzise izihlunu zesifuba.
- Hamba uye ekhoneni legumbi uze uphumle zombini izibhengezo eludongeni, ube nezinga eliphezulu leengalo zakho kumgangatho. Nangona ukuma ngokuthe ngqo, thabatha malunga nesiqingatha isinyathelo. Oku kuya kuba yindawo yakho yokuqala.
- Ngemva yakho ngqo, kwaye ugcine izibopho zakho kunye neenyawo zihleli, uncike ngokunyanisekileyo ekhoneni uze uzive ulula. Ufanele uzive ukuba amahlombe akho ahambela phambili. Gcina le ndawo malunga nemizuzwana engama-30, uze ububele ngokunyanisekileyo kwisikhundla 1.
Phinda lo msebenzi kathathu, uze uphumle. Qiniseka ukuba ungaguquli umlenze wakho okanye ugobe iingalo zakho eludongeni ngelixa usenza ikhonkco. Ukuba awukwazi ukuncika ekhoneni kude kakhulu, kulungile - yenza nje oko unako. Hambisa ngobumnene kwaye ngokufanelekileyo. Yeka ukuba uzive uhlungu. Ngexesha elide, uya kuba nokwenza i-corner-ups ngokufanelekileyo.
Isilula Isitrandi - Ukuzivocavoca okumileyo
Ukufumana ihlombe lakho libuye libuye emva kokuhlinzwa kwebele, zama le twelula - isebenza ngokubambisana kwegxala lokujikeleza kwangaphakathi. Ukwenza ithawulula ilula kabini ngemini kuya kuphucula ihlombe lakho ukuguquguquka kunye nenqanaba lokunyakaza.
Isilula Isitrandi - Ukuzivocavoca okumileyo
Ukuze ithawula ityululwe, uzakufuna ithawula lokuthabatha elide elide. Ngethuba lo msebenzi, uya kusebenzisa ingalo enye ukuba usebenzise enye into. Musa ukuguqa phambili, ukuguqula umzimba wakho, okanye welula kwinqanaba leentlungu njengoko wenza itwilwe lelula. Injongo yakho kukukhupha ihlombe lakho elichaphazelekayo ukuze ufikelele emkhatsini wakho ongasentla.
- Yimani ngokucacileyo ngetayiliti ekhishwe kwiphepha lakho elikunene. Yibambe phambi kwetawuli ngakwesokunene sakho, kwaye emva kwetawula ngakwesokunxele sakho, emva komva wakho. Ngoku usesikhundleni sakho sokuqala.
- Sebenzisa isandla sakho sokunene ukuze udibanise ngobumnene ithawula. Oku kuya kwandula ingalo yakho yekhohlo kwaye kubangele ihlombe lakho lasekhohlo lijikeleze. Xa uziva ukuba isandla sakho sokhohlo silula, gcina eso sikhundla malunga nemizuzwana engama-30 uze ukhulule.
Ngaba ithawula ityula kathathu, kwaye utshintshe iingalo. Sula enye ingalo yakho kathathu. Ngaba ithawula ityula kabini ngosuku. Ukuba awuboni ukuphucuka ngokukhawuleza, ungakhathazeki-ukujikeleza kwegxina kunokuthatha iiveki eziliqela ukubuyisela. Yenza okusemandleni akho kwaye ugcine ixesha lakho lokuzilolonga.
Olongezelelweyo malunga nokuzivocavoca kunye nokuPhepha koBugqirha
Kukho ezinye iindlela ezininzi ezokukunceda ukuba uphinde ufumane uluhlu olululo lwezandla zakho, ihlombe kunye nesifuba sakho. Ukuba udinga uncedo lokufunda ezi zivivinyo okanye ufuna uncedo lwezakhono, fumana uncedo olungumncedisi onokukunceda. Ukuqeqeshwa kwee-Pilates, unyango lomzimba, unyango lwezemidlalo, kunye nama-orthopedics lunokuba luncedo olukhulu.
Qhubeka usebenzise emva kokuhlinzwa kwebele ukuze uphinde uphumelele amandla kunye nokuguquguquka. Ukutya okunempilo kunye nokuzivocavoca rhoqo kuyimilinganiselo emihle yokumisela - iya kunciphisa umngcipheko wokuphindaphinda , ukuphucula isimo sakho sengqondo, kunye nokukunceda ulahlekelwe isisindo.
Okunye ukuzama ukuzama:
- Iipilates ze-Breast Cancer Recovery
- I-Pilates Exercise: I-Arm Reach and Pull for Scapular and Stulder Stability
- I-Pilates Exercise: iArms Over
- Ulwaphulo lweMpilo: iNkqubo yokuThuthukiswa kweNkundla yokuPhucula
- Ulwaphulo lweMpilo: I-Rotator Cuff Ukuqinisa Ukuzivocavoca
- Imithi yezemidlalo: I-Rehab Rehab Exercises - Isometric Rotator Cuff Shoulder Exercises
- Ama-orthopediki: Ukunyangwa kwamaxhoba
Izinto Okumele Uzikhumbule Ngomsebenzi Wokuzivocavoca kunye nokuPhepha koBugqirha
Qiniseka ukuxoxa ngezicwangciso zakho zoqeqesho kunye nogqirha wakho- ngaphambi kokuba uqale. Musa ukuqhubela phambili umsebenzi ongokwenyama kwiiveki emva kokuhlinzwa kwakho. Yiba nomnene ngengalo yakho echaphazelekayo. Ukwandisa umsebenzi wakho wokuphindaphinda ngokuthe ngcembe. Yeka uze ufumane uncedo ukuba unentlungu engabikhoyo, phuhlisa ukuvuvukala kufuphi naluphi na ukunyanzelisa, okanye ube neentloko eziqhubekayo okanye umbono ongekho.
Injongo yakho kukufumana ukunyakaza kunye nokuguquguquka kwezandla zakho, amahlombe kunye nezihlunu zesifuba, kunye nokukhuthaza imithombo ye-lymph, eyinceda ukukhusela i-lymphedema. Zinike iiveki ezimbalwa ukuze uphucule ekubelethweni kwebele, kwaye ukhumbule ukuba ukuzivocavoca kunokunceda!
> Imithombo:
> Ukuzivocavoca Emva kokutyalwa kwebele. American Cancer Society. Ukuhlaziywa: 06/19/2013.
> Gcina amanqanaba ethu. Ofisi yoPhando yokuHlola, i-Moss yokuPhakamisa uphando lweZiko. Epapashwe ngo-2003.