Uhlobo lwe-Elbow Range of Motion Exercises

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Ukuqala i-Elbow Range ye-Motion Exercises

Ukuba unobunzima bomlenze okanye unobungozi kumgca wakho, isandla, okanye ihlombe, unokufumana inzuzo yonyango ekuncedeni ukuphucula amandla akho okusebenzisa ingalo yakho ngokuqhelekileyo ngaphandle kwentlungu. Ingcali yakho yomzimba iza kusebenza nawe ukuphuhlisa icebo lokunyamekela ukukunceda ukuba ubuyele kwinqanaba langaphambili lomsebenzi.

Nangona iimpawu zokwelapha ezifana nokuvuselela ugesi kunye ne- ultrasound zingasetyenziselwa yi-PT ngexesha lakho lokuhlaziya i-elbow, umziselo kufuneka ube yinto ephambili kwinkqubo yakho ye-PT. Umgulana wakho womzimba uya kuba neprogram yoqeqesho ekhaya omele uyenze ukuphucula uluhlu lwakho lwe-motion (ROM) kunye namandla ukuze ubuyele ekusebenziseni okuqhelekileyo kwengalo yakho.

Uluhlu lwezinto zokunyakaza lube yinto enye yenkqubo ye-PT. Zilula ukuzenza kwaye zinokukunceda ukuhambisa isandla sakho nesandla, i-elbow, nehlombe ngokuqhelekileyo kwakhona.

Imiqathango enokufuna ukuba wenze i-elbow udidi lwezenzo zokunyakaza zingabandakanya:

• I-elbow elbow
• Igolfer's elbow
• I-Elbow fracture
• Intlungu okanye intlungu
• Njengengxenye yenkqubo yoqeqesho xa unxibe i-sling epileni

Nantsi inkqubo yokunyathela ngamanyathelo enokuthi umgulana wakho wenyama angakuyalela ukuba uphucule uluhlu lwakho lokunyakaza. Ukuzivocavoca kunokwenziwa imihla ngemihla njengenxalenye yeprogram yokuvuselela i-elbow. Ngaphambi kokuba uqale oku, okanye nayiphi na inkqubo yovavanyo, jonga ngogqirha wakho ukuqinisekisa ukuba umsebenzi ukhuselekile kwiimeko zakho ezithile.

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Yifake i-Bending: Elbow Flexion

Ukujika kwe- Elbow kubhekisela kumandla akho okugoba umlenze wakho. Ukuphucula i-ROM ye-robow flexion ROM, yima ngengalo yakho ecaleni lakho. Ukugoba ngokukhawuleza umgca wakho ngokukhawuleza, uze uqonde ingxowankulu yakho okanye isandla sakho ngesinye isandla uze ungeze ngokunyanisekileyo ukunyanzeliswa. Gcina indawo egobileyo yomgca wakho ngemizuzwana emi-5 ukuya kweyesi-10, uze ukhulule isalathiso ngokulungisa iqonga lakho. Phinda usebenzise izikhathi ezili-10.

Okulandelayo: I-ROM yokwandisa iROM.

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Yilungiselele ngaphandle: I-Elbow Extension

Ukuphucula ikhono lakho lokulungisa ngokupheleleyo umgca wakho, kufuneka usebenze kwi-ROM yokwandisa i-ROM. Ukwenza oku, hlalani esihlalweni kunye ne-elbow yakho ephumle etafileni. Unokufuna ukuphumla ingalo yakho engaphezulu kwilitye okanye ekhuniweyo ukuze uthuthuzele.

Cwangcisa umgca wakho yonke indlela, uze usebenzise uxinzelelo kwi-forearm yakho okanye kwisikristsi ukuze udibanise ukunyanzeliswa. Gxininisa umlenze wakho ukude ukhululeke, kwaye ubambe isalathiso semigqa emi-5 ukuya kwe-10. Khululwa ilula uze uvumele umlenze wakho ukugoba.

Phinda usebenze ngokuphindaphindiweyo kwezi-10, uze uqhubele phambili kwi-ROM yoqeqesho.

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Yiphendule Ngaphezulu: UkuPhakanyiswa koMbane

Ukukwazi ukuguqula isandla sakho phezu kwesandla sakho kubizwa ngokuba yi-supination, kwaye le nkqubela iyenzeka kumbini wakho kunye nesandla sakho. Ukuphucula ikhono lakho lokuphakamisa isandla sakho, yenza uqeqesho lwe-ROM yokuxhaswa.

Ukuze wenze umsebenzo, hlala okanye uhlale ngengalo yakho ecaleni lakho kunye ne-elbow yakho ifake ama-degree angama-90. Gcina ibhokhwe yakho ecaleni lakho kwaye ujike isandla sakho uze unikele ngesandla ukuze isandla sakho sibheke phezulu.

Ukongeza ukunyanzeliswa kwi-stretch, sebenzisa isandla sakho esahlukileyo uze ufike ngaphantsi kwephambili yesandla sakho esiphezulu. Thatha isikhonkco sakho kwaye ubeke ngokunyanisekileyo ukunyanzeliswa ngokuguqula isandla sakho ekugqibeleni. Xa ulwaphulo lubonakala, gcina isikhundla sokuba imizuzwana emihlanu ukuya kweyimi-10.

Phinda ubuyekeze i-ROM yokutya i-ROM ngokuphindaphindiweyo kwe-10, kwaye uqhubekele ekuqhubeni umsebenzi wokugqibela.

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Ingqungquthela kunye ne-Elbow Pronation

Ukunyathelisa ngokubhekiselele ekubhekiseleleni kukubhekiselele kumandla akho okujika isandla sakho phezu kwesandla sakho. Esi sikhokelo sibaluleke kakhulu ekwenzeni imisebenzi efana nokuthulula indebe yekhofi okanye ukudlala ipiyano.

Ukwenza i-ROM yokwakheka kwe-ROM, welula okanye uhlale kunye ne-elbow yakho i-90 degrees kwaye ulungele kwicala lakho. Phendulela isandla sakho kunye nesandla phezu kwangoko kunokwenzeka, uze ufinyelele kwesinye isandla phezu kwesiphambili sakho. Yibambe isandla sakho, uphinde uphendule ingalo yakho kwindawo ephakamileyo. Ubambe isikhundla ngokunyanzeliswa kwemizuzu emi-5 ukuya kweyesi-10, uze ukhulule ukulula. Phinda ulandele iROM ngokukhawuleza kathathu.

Uqeqesho lwe-Elbow ROM lunokwenziwa ngamaxesha ama-2 ukuya kwezi-3 ngosuku okanye ngokuphindaphindiweyo njengoko kuchazwe ngumgqirha wakho okanye ugqirha. Umele uzive ulula nje njengoko wenza nganye ye-ROM ukuqhuba umzimba; ukuba naluphi na umsebenzi obangela ukwanda kwintlungu, nangona kunjalo, kufuneka uqhagamshelane nodokotela wakho.

Emva kokuba uphucula i-ROM yakho yesigxina kunye nalezi zifundo, i-PT inokuthi ibeke imiyalelo yokuqinisa. Ezi zinokubandakanya ukuzithoba ngesandla ngesandla, kunye ne - DigiFlex , okanye i- putty putty . Ungase uqale usebenze kwi- forearm ekuqiniseni kunye ne-bumbps , kunye ne-biceps kunye ne-triceps ukuqiniswa kunokufuneka ukuba uncede ukuqinisa imisipha ecaleni lakho kunye nengalo.

Ukwenza uluhlu lweendlela zokunyakaza ziba yinto ebalulekileyo ye-rehab yakho emva kokulimala okuphezulu okunciphisa amandla akho okusebenzisa ingalo yakho ngokuqhelekileyo. Hlola kunye nogqirha wakho, kwaye uzame ezi zifundo zokuncedisa ukuphucula i-ROM yebowbow kwaye ubuyele kumgangatho wakho oqhelekileyo womsebenzi kunye nomsebenzi.

ILizwi

Ubuhlungu be-Elbow buyakunciphisa amandla akho okwenza imisebenzi eyisiseko yokusebenza. Ngokusebenza ngokusondeleyo kunye nomgulana wakho wezilwanyana kunye nokuphucula i-ROM efanelekileyo yokusebenzisa i-ROM - ngexesha elifanelekileyo - unokuqiniseka ngokukhawuleza kwaye ngokukhuselekileyo ubuyele kwimpilo yakho evamile, esebenzayo.

> Umthombo: Gundes, H. etal. Ubudlelwane phakathi kobubanzi bezityalo kunye nokwaneliseka kwesigulane emva kokukhululwa kwe-elbow. IZenzo zeOrthopedica Juni 2017.