Ukuqhutyelwa koPhuculo lweNqabileyo

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Ukuzivocavoca Ukubuyiselwa Kwamahlombe Akho Namafutha

Ukuba unentlungu ehlombe lakho kunye nobunzima ukuphakamisa ingalo yakho , unokuba negalelo eliqingqiweyo. Ihlombe elifuthiweyo, okanye i-capsulitis yokunamathela, yimeko ebuhlungu ebonakala ibonakala ngokuthe ngcembe kwaye unciphise amandla akho okuphakamisa ihlombe kunye nengalo ngokuqhelekileyo. Unokufumana inzuzo kwiinkonzo ezinomsebenzi wophiba lomzimba ukuba unamahlombe aqingqiweyo.

Ulwaphulo oluthile lwegxala eliqhenqileyo luquka ukusetyenziswa kweendlela zokwelapha kunye neenkqubo zokunciphisa intlungu yakho, kwaye uqeqesho oluninzi olusishukumisayo (ROM) luya kunceda ukuphucula ukuhamba kwamagxa akho. I-PT yakho kufuneka ikufundise ukuba ungayilindela ntoni kunyango kwiphepha lakho eliqingqiweyo, kwaye kufuneka akufundise izinto onokuzenza ukuze uncede imeko yakho .

Ukuzivocavoca kunye nokunyakaza kubalulekile ukuba unyango oluphumeleleyo lwegxala lakho eliqingqiweyo. Umgqirha wakho wenyama uza kuba nemisebenzi yokufundisa kwi-klinikhi ye-PT, kwaye mhlawumbi uya kwenza uqeqesho oluthile lwakho njengenxalenye yenkqubo yovavanyo lwendlu.

Nantsi inkqubo yenyathelo-nge-nyathelo yokuzivocavoca ukukunceda uqalise unyango lakho. Inkqubo iqala ngokunyuswa okunyanisekileyo kwiphepha lakho, kwaye liqhubela phambili ekuqhutyweni komzimba wokujikeleza ukukhupha. Qiniseka ukuba ukhangele kunye nogqirha wakho okanye ugqirha womzimba ngaphambi koku, okanye nayiphi na enye, inkqubo yokhathalela imeko yakho.

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Iimpawu ezixhasayo zeMzenzelo

Ekubeni iphawu lokubamba ihlombe eliqingqiweyo kukulahlekelwa kakhulu kweefom zeROM kunye nokuguqulwa kwesigxina, ukusebenza ekuphuculeni ihlombe lakho iROM ibaluleke kakhulu. Izikhokelo zesincamiso esoloko zixhatshazwe ngegxala eliqingqiweyo ziquka ukuhamba, ukuthatha, nokujikeleza kwangaphandle. Unokuba nolahleko olunzulu lokujikeleza kwangaphakathi kunye nokunyuswa, isindululo esifana nokufikelela emva kwakho.

I-ROM engapheliyo ehlombe lakho yindlela enhle yokunceda ukuphucula ukuhamba kwamagxa akho. Ingxaki yodwa ngeROM engahambiyo: udinga omnye umntu ukuba akuncedise ukuba usebenzise iimvavanyo. Oku kunceda ukugcina ihlombe lakho likhululekile ngexesha loqeqesho lweROM. I-PT yakho inokuqhuba i-ROM yokuzivocavoca xa usesikliniki.

Ungasebenzisa inkqubo ye- pulley ukukunceda ukubonelela iROM kwihlombe lakho; oku kubhekiselwa kwi-ROM echaphazelekayo.

Isikhokelo esiqhelekileyo sokunyakaza okumele usebenze ngexesha lo-ROM ongathandabuyo kubandakanya ukuhamba, ukuthatha, ukujikeleza kwangaphandle kunye nokujikeleza kwangaphakathi.

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Isalathisi seTyhulwa sondela

Ungasebenzisa ithawula ukunceda welula ihlombe lakho xa unamahlombe aqingqiweyo. Ithawula italente yangaphakathi yokujikeleza ebizwa ngokuba "isalathisi sangasemva", ilinceda ukunweba imisipha yombhobho kunye ne capsule edibeneyo.

Ithawula isalathise isifuba okanye i-pectoralis ityelingi kufuneka yenziwe ukuze iselule phambili kwiphepha lakho. Qinisekisa ukuba ukhangele kunye nomgulana wakho wenyama ukuze ufunde indlela yokukhusela ithoyile ngokukhuselekileyo kwifayili yakho eqingqiweyo.

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Uxinzelelo oluxhamlekileyo lwe-Motion Exercises

Emva kokuba ufumene ihlombe lakho lihamba kancane kunye neROM engahambiyo kwaye ilula ngokukhawuleza, lixesha lokuqala ukunyusa ingalo yakho. Ukunyameka kweempatho ze-ROM kunokukunceda ukuba uqale ukusebenzisa ingalo yakho ngokuqhelekileyo, kwaye kunokukunceda uqale ukufumana ihlombe lakho kunye nezihlunu ze-rotator.

Ukusebenza okusebenzayo kweROM kwiphepha lakho kulula ukwenza ekhaya, kwaye zinokuthi zenziwe maxesha amaninzi ngosuku. Yenza umsebenzo ngamnye kwiphambano, ukutshatyalaliswa, kunye nokujikeleza kwangaphandle ukuphindaphinda kwi-10 ukuya kwe-15.

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I-Isometric I-Exercise Exercises

Njengoko uqala ukuphucula ukuhamba kwakho kwegxalaba kunye nokusebenzisa iROM, kusenokuba yisihlandlo sokuqala ukuqinisa imisipha ecaleni lakho. Ukuqala ukusebenzisa ihlombe lakho kunye neentshukumo ze-rotator, uvavanyo lwe-isometric lusetyenziswe. Ezi zifundo zilula ukwenza kunye nezixhobo ezizodwa, kwaye zinokukunceda ukuphucula i-neuromuscular recruitment of your rotator cuff muscle.

Ukwenza imisebenzi ye-isometric yefayili, vele ucindezele udonga kwiindlela ezithile.Cwangcisa uxinzelelo lweemigqa ezintlanu, uze ukhulule. Unokwenza iimvavanyo ze-isometric ezili-10 ukuya kwe-15 ukuphindaphinda kabini ukuya kwezihlandlo ezintathu ngosuku.

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Ukuxinwa kweStapular Exercises

Xa unamahlombe aqhotyoshelweyo, ungaqala ukusebenzisa izicwangciso zokuhlawulela ukungahambi kwakho kwenkqubela ehlombe lakho. Isicwangciso esinye sokuhlawulela ukuhambisa ihlombe lakho ngokugqithiseleyo xa uphakamisa ingalo yakho.

Ukusetyenziswa kwe-stapular stabilization exercices kungakunceda ufumane ukulawula kwegxala lakho ukuze lihambe ngokuqhelekileyo xa uphakamisa ingalo yakho. Ukuzivocavoca kunokwenziwa kwisitya sakho, kwaye akufuneki izixhobo ezikhethekileyo.

Ukuze wenze ukuzilolonga, yenza umgca ogqithisiweyo kunye neendlela eziqhelekileyo zokuba "I, T, no-Y" basebenzisa ukuphindaphinda oku-10 ukuya kwe-15. Qinisekisa ukuba ukhangele kunye ne-PT ukuqinisekisa ukuba wenza oku ngokufanelekileyo.

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I-Rotator Cuff Ukuqinisa ngeBhunga loKhuselo

Ixhepha elinyanzelisiweyo yimeko apho izinto zinzima-ziqinile. Oko akuthethi ukuba ufanele ukungahoywa usebenze ekuphuculeni amandla ehlombe lakho kunye nezihlunu ze-rotator.

Ukuphucula amandla akho okutshintsha i-rotator kungakunceda ukuba ubuyele kwimisebenzi eqhelekileyo nokuhamba xa unamahlombe anqabileyo. Ukusebenza izicathulo zakho ze-rotator zilula ngeqela lokumelana . Sebenzisa ibhendi ukuze uqinise ihlombe lakho kwibala, ukuphanga, ukujikeleza kwangaphakathi nangaphandle, kunye nokwandiswa. Yenza rhoqo usebenze ngokuphindaphindiweyo kwe-10 ukuya kwe-15, kodwa yenza oku kuphela kanye ngosuku. Ukuba awunayo ibhanti yokumelana, unokufumana enye evela kwiphilisi yomzimba wakho.

ILizwi

Igalelo elinyanzelisiweyo lingabangela ukuba ubuhlungu bukukhusela ukuba ungagudluli ingalo yakho ngokuqhelekileyo. Ukuba unamahlombe aqhotyoshelweyo, kubalulekile ukusebenzisa izivivinyo ezithile kunye neemeko zokunceda ukufumana ingalo yakho kunye nehlombe. Ngokungena kwi-PT yakho kwaye usebenze kunye nale nkqubo yesinyathelo-nyiweyo, unokukwazi ukukhawuleza nokukhusela isigxina sakho.