Ukwazisa kunye nokuSebenza kweRehab ukusuka kuKhuseleko okanye ukuPhepha
Ukusetyenziswa kwamagxathu kunokuba luncedo ekwenzeni unyango lwezona zinto ezibangela intlungu . Ezi zifundo ziyinxalenye yokuvuselelwa ngokuqhelekileyo ukusuka kuninzi nayiphi na intsebenzo. Ukusetyenziswa kwamagxathu kufuneka kwenziwe phantsi kolawulo lugqirha ukuqinisekisa ukuba izihlunu ezifanelekileyo zijoliswe kwiimeko zakho. Kwakhona kubalulekile ukuba utyando luyenziwe ukwenzela kuphela ukwenza imisebenzi engayi kuluxinezela kakhulu nayiphi na ukulungiswa kokucoca kwiphepha.
Nini ukuya kuRehab
Ukuhlengahlengiswa kwamagxalaba kugxile kwizinto ezimbini ezibalulekileyo zokuhamba kwegxalaba: ukulungelelanisa namandla. Ngaphandle kohlobo oluthe tye lwenkqubela , imisebenzi eninzi ayifumanekanga. Izigulane zivame ukuhlangabezana nokuqina kogxa xa kunzima ukufikelela emva kwabo, ukukhahlela i-seatbelt, okanye ukudibanisa iinwele zabo.
Inxalenye yesibini ebalulekileyo yokusetyenziswa kwegxininiso kukuqinisa imisipha emagxeni. Kubalulekile ukuba ungagxininisi imisipha yomqhubi weplanga . Ezi zihlunu zinokuthi zithinteke ukulimala kunye nokuvuvukala xa ukuqeqeshwa okungafanelekanga kunye nemisebenzi yenziwe.
Ukuthabatha i-Stiff Shoulder:
Ukubambisa akuyona nje into ebalulekileyo yokulungiselela inkqubo yohambo, kodwa kwiimeko ezininzi zeentlungu zentlungu, ukunweba kuyona nxalenye ebalulekileyo yonyango. Iimeko ezinamahlombe zidla ngokubandakanya ukunyamezela. Ukuzilolonga kunokukunceda ukukhulula ezi ntlobo ezijikeleze umxhelo wegxala.
Isizathu esona siqhelekileyo segxala elinyamezelayo sihambisana ne-capsulitis , ebizwa ngokuba yi -shoulder shoulder . Le meko inokuvela ngokuzimeleyo, okanye ngenxa yesigxina emva kokulimala kwegxalaba okanye ukuhlinzwa kwegxala. Amanqanaba athatywayo kubalulekile ekunyangeni nasekukhuselweni kwegxala elikhuni .
Ndidla ngokubona izigulane kunye nabagqirha begxininisa kakhulu ngamandla xa ukuhamba kwegxalaba kunqande kakhulu. Njengomgaqo oqhelekileyo, ukuqiniswa kufuneka kulandele ukuhamba, kwaye ukuqhubela phambili ngokuqiniswa kufuneka ulinde de kube kuhamba ukuhamba.
Uluhlu Olulula:
Ngenxa yokuxhatshazwa kwamagxa amaninzi , kunye nezigulane zangemva kwezigulane, ukuzibandakanya okubandakanya isikhombi sokujikeleza kunokuthintela ukuthintela uxinzelelo kulezi zihlunu. Ngoko ke, kubalulekile ukuqonda iindlela ezimbalwa zokusebenza ngokuphepha kwiphepha elingaphezulu, ngaphandle kokugxininisa ingxowa yokujikeleza.
Iindlela ezilula zegxina zibizwa ngokuba ngama- pendulum exercises . Ezi zenziwa ngokuguqa phambili ukuvumela ingalo yakho ukuba ilale phantsi. Izangqa ezincinci zenziwa ngesandla, zivumela ukukhawuleza ukuthwala ingalo ngokuzenzekelayo.
Ukomeleza i-Rotator Cuff:
Ingqayi ye-rotator yiqela leemisipha ezine kunye neentoni ezijikeleze umxhelo wegxala. Ukulimala kwikhobho yokujikeleza yimbangela eqhelekileyo yentlungu. Kubalulekile ukwazi ogqirha wakho ukuba ukhuselekile ukusebenzisa umbhobho wokujikeleza, ngakumbi emva kokucwangcisa. Kule meko, ityhutter rotator ingadinga ukuphumla de kube ukunyanga kuqhubekile ngokwaneleyo.
Iimfudu zebhokisi ezijikelezayo azikho izihlunu ezinkulu eziphakamisa umva kunye neengalo. Izisipha zomqhubi zingasetyenziselwa ngezinto ezincinane okanye ezingekho zixhobo. Ukuba kusetshenziswe ubuninzi obuninzi, ukuqhutyelwa koko kwenziwa ngokungafanelekanga.
I-Back Back & Neck idibanisa:
Uninzi lweengxaki zengxowanxu zingabuyela emva kwimeko engafanelekanga kunye nokuxinwa kweemisipha zentloko nomsi. Naluphi na umsebenzi olungileyo umxhelo wegulane kufuneka udibanise ezinye iindlela ezilula kunye nokuzivocavoca kwintonga yomlomo wesibeleko kunye nemisipha yangasemva.
Ukuphucula iMichanics ye-Joint
Ndidla ngokubona abantu ababuza ukuphumelela kwonyango kunye nemisebenzi ye-rehab yokukhulula iimpawu zentlungu.
Igalelo lidibeneyo. Akukuphela nje kwegxala ibhola kunye nomxube wexenti, kodwa isiseko siyinxalenye yecala lehlombe - ithambo elihamba ngasemva kwembambo. Ukuhamba kwelungu lomxhelo kunye nokunyakaza kwebhola kunye nesiseko kufuneka kulungelelaniswe ukwenzela ukuba i-mechanics ye-joint iqheleke. Abantu abaninzi abaneempawu zentlungu abanamahlombe abanemishini engafanelekanga.
Umncedi wokungabikho komzimba ukucinga ngokulungelelaniswa kwemoto yakho. Akunandaba nokuba ulungelelaniswe kakuhle kangakanani okanye ininzi kangakanani i-horse injini, ukuba ukulungiswa kwesithuthi kuphelile, akuyi kuqhuba kakuhle. Ukuze ufumane ukuqhuba imoto kakuhle, ufuna umatshini onokugxila ekutholeni ukulungelelaniswa. Ngokufanayo kunye nefayili, ukuba i-mechanics kunye nokulungelelaniswa akusebenzi ngendlela eqhelekileyo, akukhathazeki ukuba zinamandla kangakanani izihlunu, umsebenzi wesigxina awuyi kuba yinto eqhelekileyo.
Umqeqeshi omzimba oqeqeshiwe uqeqeshelwa ukuvavanya nokulungisa amatshini angaqhelekanga. Ngokuqhelekileyo oku kubangelwa ubuthathaka bemisipha emikhulu yamagxala oya kuqinisa kwi-gym, kodwa kunoko kubangelwa ngumsebenzi ongaqhelekanga kunye nokuhamba kwezihlunu ezincinci ezikuloo ndawo. Ukulungelelanisa okanye ukusebenza kuthetha into encinci malunga nokusebenza kakuhle kwamagcisa akho. Ngoko ukuba ucinga ukuba ukusebenza ngonyango lwangokwenyama kungakumbi ngokuqina, ndiyakukukhuthaza ukuba uzame. Unokumangaliswa ukuba ukunika ihlombe lakho i-tune efaneleko kunokusombulula iimpawu zakho zeentlungu zentlungu ngokugqithiseleyo kwaye unogxininiso ngaphezu kwepilisi okanye ukudubula!
ILizwi
Igalelo lidibene kunye, kwaye ukuze igxala live liqhelekileyo, umsebenzi oyingxaki kufuneka usebenze ngokuqhelekileyo. Akuqhelekanga emva kokulimala okanye emva kokuhlinzwa ukuba i-mechanics yefayili ibe yinto engavamile. Ukusebenza nomgulwazi onokwazi kunokunceda ukuphucula umatshini walo mdibaniso odibeneyo. Ukuba nesigxina esomeleleyo akuthethi ukuba i-mechanics yegxalaba iya kusebenza ngokuqhelekileyo, kwaye uphando olungileyo lunokunceda abantu kungakhathaliseki ukuba namandla abo emagxeni okanye amandla okudlala.
Umthombo:
"Ukholo lwamaqhekeza Ukhokelo loqeqesho" I-American Academy ye-Orthopedic Surgeons. 2007.