Iprogram yoxilongo yoxinzelelo lwentsebenziswano efunekayo ngokubalulekayo iyimfuneko ukuze kuphuluke ngokwaneleyo emva kokuhlinzwa kwamagxa Ubuthakathaka obuthathaka kunye nokuqina koxinzelelo lwegxalaba ngokuphindaphindiweyo ngenxa yokulibazisa ukuqaliswa kwenkqubo. Ngenxa yoko, kubalulekile ukubandakanya umgangatho wokuqhelisa nokuqhathanisa ngokukhawuleza emva kokuhlinzwa. Ukwenza oku kube yimpumelelo kuza kukuphucula.
Ngaphantsi kweprogram epheleleyo yokubuyisela igalelo lokuhlaziywa kuhlaziywa.
Inkqubo kufuneka yenziwe kathathu ngosuku. Nangona kunjalo, kufuneka uxoxe xa kufanelekile ukuqala ukubuyisela ihlombe lakho kunye nodokotela wakho ngaphambi kokuba uqalise nayiphina imirhumo yomsebenzi.
Ukunyanzelisa imiSebenzi
- Ukuzivocavoca kwePendulum:
1) Bhonqa ngaphezulu kwinqeni ukuvumela ingalo echaphazelekayo ixhomekeke ecaleni lakho.
2) Gxotha umzimba wakho emva nangaphezulu usebenzisa ubunzima bengalo kunye nobukhulu bokuvelisa ukwenza izibonda ezincinci kumxholongwane.
3) Sebenzisa lobu buchule ukuhambisa ingalo yakho ngokusesikweni kwexesha kunye neesekisi zokuhamba ngeeyure. - Wand Exercise:
Ukuqhawula : Yima ngokuthe tye kwaye ubambe intonga ezandleni zombini, entendeni. Gweba iingalo zakho ngokuziphakamisela phezu kwentloko yakho, ugcine izibonda zakho ngqo. Bamba imizuzwana emihlanu uze ubuyele kwindawo yokuqala.
Ukongezwa : Hlala uqonde kwaye ubambe intonga ezandleni zombini emva kwakho. Hambisa intonga kude nomva wakho. Ubambe isikhundla sokuphela kwemizuzwana emihlanu. Hlaziya kwaye ubuyele kwindawo yokuqala.
Ukujikeleza kwangaphandle : Thetha emva kwakho kwaye ubambe intonga ezandleni zombini, iintendelezo. Izandla zakho ezingaphezulu kufuneka ziphumle phantsi, izibhambathiso zakho emacaleni akho kwaye zenze ama degree angama-90. Ukusebenzisa ingalo yakho efanelekileyo, gxotha ingalo yakho eyalimala kude nomzimba wakho ngelixa ugcina ibhokhwe yesandla esilimele ecaleni lakho. Yibambe isalathiso imizuzwana emihlanu.
Ukujikeleza kwangaphakathi : Yima ngokuqondile ubambe intonga ngezandla zombini emva kwakho. Faka isandla kwicala lakho elingalimazi emva kwekhanda lakho ukubamba intonga, kunye nesandla isandla sakho esilimele emva kwakho emlonyeni wakho. Hambisa intonga phezulu kwaye uhlawule umva wakho ngokubhinqa izibonda zakho. Ubambe isikhundla esifanelekileyo imizuzwana emihlanu uze ubuyele kwindawo yokuqala.
Ukuthathwa kwamagxa kunye nokunyuswa : Hlala uqonde kwaye ubambe intonga ngezandla zombini, iintende. Phumla intonga ngokubhekiselele phambi kwamathanga akho. Ngelixa ugcina izibonda zakho ngokuchanekileyo, sebenzisa ingalo yakho efanelekileyo ukuba uphakamise ingalo yakho eyonakele kuhlangothini kwaye uphakame phezulu. Gcina imizuzwana emihlanu.
Ukuthathelwa ngokukhawuleza kunye nokunyuswa : Hlala uqonde kwaye ubambe intonga ezandleni zombini. Beka iingalo zakho ngqo phambi kwakho kwinqanaba lephepha. Gcina iingalo zakho ngqo kwaye uguqula intonga kwicala elinye, uzive ulula, uze ubambe imizuzwana emihlanu. Emva koko ugxotha intonga ngaphesheya, uzive ulula, uze ubambe imizuzwana emihlanu.
Ukuqinisa imiSebenzi
- Rotator Cuff Exercises
Ukuzivocavoca : Ukulala ngesisu sakho kwitafile okanye kwibhedi. Beka ingalo enye kwinqanaba lesigxina kunye ne-elbow yakho enama-90 degrees kunye nesandla sakho phantsi. Ukugcina i-elbow yakho igobile, phakamisa isandla sakho kancane. Yeka xa isandla sakho sinqanaba lakho. Nciphise isandla ngokukhawuleza.
Ukuzivocavoca ezimbini : Ulale ecaleni lakho ebhedini okanye phantsi. Beka ingalo yakho engaphezulu ecaleni lakho kunye ne-elbow yakho enamathela kuma-degrees angama-90, kunye ne-forearm yakho yokuphumla kwisifuba sakho, isundu. Yitshintshe ihlombe lakho, uphakamise isikhokelo sakho kude kube yinqanaba lakho. Nciphise isandla ngokukhawuleza.
Ukuzivocavoca kweThathu : Yima ngeengalo zakho emva kwakho ngezandla zombini. Phakamisa iingalo zakho, uzenza ngathi uthabatha inkunkuma ngesandla ngasinye. Nciphisa i ingalo ngokukhawuleza
Ungakwazi kwakhona ukufaka umsebenzi wokuqinisa ukukhupha umbhobho wokujikeleza ngebhokisi lokumelana neprogram yakho yokubuyisela umthwalo. Ukuzinza kwe-Scapular kungakunceda ukugcina ihlombe lakho lihamba kakuhle xa uphakamisa ingalo yakho.
Ukwenziwa kwezi zihlandlo kathathu ngosuku kuya kunceda ukuphucula amandla emigxala kunye nobuninzi bokunyuswa emva kokuqhuba inkqubo yokusebenza. Khumbula ukufaka i-ice kwixhoba elichaphazelekayo emva kokuqhuba umgangatho wokuzilolonga. Yeka nayiphi na intsebenzo ukuba intlungu okanye intlungu ivakalelwa, kwaye kwakhona, jonga kunye nodokotela wakho ngaphambi kokuba uqale kwaye usebenzise inkqubo.
Umthombo:
I-American Family Physician Vol. 67 / Hayi. 6 (Matshi 15, 2003).