Ukuqhutyelwa koPhulo emva kokuPhepha kweNtshontsho

Ukuba uye waba nokuhlinzwa kwegulane, unokufumana inzuzo kwiinkonzo zengcali yomzimba ukuze uncede ukuphucula ukuhamba kwamagxa kunye nokunciphisa intlungu. I-PT yakho iza kusebenza nawe ukukunceda ukuba ubuyele kwizinga eliphezulu lomsebenzi kunye nomsebenzi emva kokuhlinzwa kwakho.

Iindidi eziqhelekileyo zokuhlinzwa kwegulane ezingadinga unyango lomzimba ziquka:

• Ukulungiswa kwesikhombi seLotator
• Ukulungiswa kweLabrum
• Ukunciphisa ukuphuka kwamathambo
• Ukunciphisa i-Clavicle
• Ukulungiswa kwetonyps ye-tendon
• Ukunciphisa ukunyanzelisa

Ngalunye lwala ma-operesheni luthwala unyango kunye neendlela ezithile zokuphumeza ngokufanelekileyo ukufumana isigqibo esiphezulu. Ezinye iinguqu zeprogram yokwelapha zihlala zifanayo; Iinjongo eziphambili ngexesha lokuvuselela emva kokuhlinzwa kwegxalaba kukuphucula ukuhamba kwe-ROM , amandla kunye nokusetyenziswa okusebenzayo kwengalo yakho. Ingcali yakho yomzimba ingakunceda ukuba ufezekise ezo njongo.

Nalu uluhlu lwezinye zezinto oza kusebenza ngazo kunye nomzimba wakho wenyama emva kokuhlinzwa kwamagxa. Uluhlu luqala ngeemeko ezilula kunye neenkqubela phambili ekubuneni nasekuxininiseni njengoko uqhubela phambili kwi-shoulder rehab. Olu luhlu aluthathi indawo ingcebiso ngogqirha wakho okanye umphathiswa wezonyango. Kufuneka ukhangele ugqirha wakho ngaphambi kokuba uqale le, okanye nayiphi na into yokusebenzisa emva kokuhlinzwa kwegxala.

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Iimpawu ezixhasayo zeMzenzelo

Kwiintsuku zokuqala kunye neveki emva kokuhlinzwa kwakho kwegxalaba, kufuneka ukwazi ukuqala ukubuyiswa kwakho kunye nomzimba wakho wenyama. I-PT yakho iya kukubonisa indlela yokunikela kunye nokwenza i-sling yakho , kwaye uqeqesho lweROM olungapheliyo lwefayili lakho luya kuqalwa. Ukusebenzisa imodebe emnene kungasetyenziselwa ukukhulula iimfumba zakho zegxala kwaye ugcine igalelo lakho lihamba ngokufanelekileyo.

Ngelixa ugqoke isalathisi sakho, unokufumanisa ukuba izihlunu ze-forearm yakho kunye nesandla okanye isandla sakho zivakalelwa ngathi zibuthathaka. Umgulana wakho wenyama unokuthi wenze i- putty yefayile yokucoca umzimba ukuze ugcine isandla sakho kwaye usebenzise imisipha ngokusebenza kakuhle njengoko igxala lakho liphilisa.

Ungasebenzisa inkqubo ye- pulley kwikliniki ye-PT ukukunceda ukuphucula igalelo lakho iROM ngokusebenzisa ukuhamba, ukuthatha, nokujikeleza kwangaphakathi. Ukusebenzisa inkqubo ye-pulley ekhaya kungafuneka. I-PT yakho inokwazi ukuboleka i-pulley yamagxa, okanye unokuzenza ngokwakho ngezinto ezithile zezinto eziphathekayo zevenkile .

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I-Isometric yeeNgxowa

Izenzo ze-Isometric ziqhuba apho kungekho shintsho esenzekayo xa izihlunu zijikeleze ihlombe lakho zivumelwano. Ukusetyenziswa kwe-Isometric ukuxhamla kwindlela enkulu yokuqalisa ukusebenzisa izihlunu zakho emva kokuhlinzwa kwamagxa.

Nangona usenxibe i-sling yakho, unokwenza i-iometrics yeefom ukuze uqale ukubandakanya izihlunu zakho ze-rotator. Oku kunokukunceda ukulungiselela izihlunu zamagxa akho ukwenzela ukunyuka komsebenzi kwiiveki ezizayo zokuvuselela ihlombe lakho.

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Usebenziso olusebenzayo lweMotion Exercises

Emva kokuba uqale ukufikelela kwi-ROM epheleleyo okanye ecaleni epheleleyo ye-ROM ehlombe lakho, umguqirha wakho womzimba unokuqalisa ukuqhuba i-ROM. Ezi zifundo zenzelwe ukufumana ihlombe lakho kunye neengqungquthela zengqingili ezithengelayo ngokwaneleyo ukuhambisa ingalo yakho kunye negalelo ngokunyakaza kwayo.

Musa ukukhathazeka xa uqala ukufumana nzima ukuguqula ingalo yakho; lakho igxalaba liye litshitshiswa kwaye lutsha nje lugqithiswe ngolu hlobo lokuhlinzwa. Ingqayi yakho yokujikeleza kunye nezidumbu ze-deltoid azizange zibizwe ngokusandul 'ukutshatyalaliswa kungekudala, ngoko azinako ukuphakamisa ingalo yakho ngokupheleleyo. Njengoko uqhuba i-ROM esebenzayo, kufuneka ufumanise ukuba ihlombe lakho kunye nomsebenzi wakho wengalo ngokuqhelekileyo kwiintsuku ezimfutshane.

Kaninzi

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Ukuxinwa kweStapular Exercises

Ihlombe lakho liqulethwe ngamathambo amaninzi kunye namalungu. La malungu kufuneka asebenzisane ukuze akunike amandla okuphakamisa ingalo yakho phezulu. I-scapula yakho, okanye ihlombe lamagxa, ithambo elinjengxantathu elingaphakathi kwiphepha lakho.

Xa unentlungu okanye ubuthathaka kwihlombe lakho emva kokuhlinzwa, iisiphako ezijikeleze isi-scapula yakho zingasebenzi kakuhle. Oku kubangele ihlombe engafanelekanga kunye nokunyathela okumele kulungiswe.

Ukuze unqobe i-scapular muscle dysfunction, isifo sakho somzimba sinokuthi uqale ukusetyenziswa kwe-stapular stabilization exercises. Ezi zinto ziyimfuneko kukunceda ukuba uphinde uhambe ngokuqhelekileyo kwixhoba lakho.

Kaninzi

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I-Rotate ye-Shoulder Inkqubo yokuqinisa ii-Exercises

Emva kokuba uphucule i-ROM engahambelanga kunye esebenzayo kwiphepha lakho, kuya kuba yithuba lokungqinelana nokuxhatshazwa kwefayili yakho. Ungasebenzisa ibhanti yokuchasana, njenge- Theraband , ukuqala ukuqinisa ukhenketho lwekotori . Umgulana wakho wenyama kufuneka akwazi ukukunika ibhanti yokumelana. Iibhondi zikhowudiweyo kumbala ngokusekelwe kwisixa soxinzelelo ngamnye.

Ungasebenzisa kwakhona i-bumbbell encinci yokongeza ukunganyangeki kwindlela osebenza ngayo yokunyakaza. Emva kokuhlinzwa, kubalulekile ukuqala ukukhanya kwaye kwandiswe ngokukhawuleza iisethi kunye nokuphindaphinda komsebenzi ngamnye phambi kokuba ungeze ubunzima obongezelelweyo kulo msebenzi. Umgulana wakho wenyama uza kukunceda uqhube phambili ngefayili yakho kunye neprogram yokuqinisa inkompo.

Kaninzi

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UkuLawula ukuLawula nokuFundisa

Emva kokuba ihlombe lakho liphilise ngokwaneleyo emva kokuhlinzwa kwaye ufumana amandla amnandi kwikhopu yakho yokujikeleza kunye ne-scapular musculature, usenokuba ulungele ukuqala ukwenza umsebenzi ophezulu.

Ukuzivocavoca kwama-10 ayingxowankulu yenzelwe ukuphucula amandla nokuhamba kweengalo yakho ukuze ukwazi ukulungiselela imisebenzi engaphezulu.

Xa ubuyela ekuqhubeni imisebenzi, qalisa lula. Qala nge-soft soft toss, kunye nenkqubela yakho yokuphosa kancane kancane kwiiveki. Akukho mfuneko yokuphuma apho kwaye uqale ukuwuxabela; qalisa ngokulula ukuphosa ngaphaya komgama omfutshane kwaye ngokunyuka ukwandise inani lokuphonsa okwenzayo kunye nomgama phakathi kwakho kunye nomlingani wakho olahlayo. Musa ukuqhubela phambili kwizinto eziphambili zokuphonsa nokuqinisa izinto kude ude ugqirha okanye ugqirha wenyama ucebisa ukuba wenze njalo.

Kaninzi

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I-Advanced Shoulder Plyometrics

Xa ucinga ngokuxhuma kunye nokugubha okwenzeka kwi-plyometric, ucinga ngemilenze ukwenza umsebenzi. Kodwa unako ukwenza umsebenzi we-plyometric ngeengalo zakho kunye namahlombe.

Ukuba ungumdlali okanye xa usebenza emsebenzini apho kufuneka ufune ukubambelela ngokukhawuleza okanye ukuphosa into ethile, ngoko unokuzuza xa wenza iimpawu zeeplometric.

Ukuzivocavoca okufana nokusebenzisa i-Bodyblade okanye ukusebenzisa iibhola ezincinci zonyango kunokuqeqesha amahlombe akho neengalo ukuba uphendule ngokukhawuleza nanini na kufuneka ufune okanye ulahle okuthile.

ILizwi

Ukuba uye waba nokuhlinzwa kwegulane, unokufumana inzuzo yonyango ekuncedeni ukuba uphumelele ngokubuyiswa kwakho. Ngokuqala ngenyameko ngeROM engapheliyo kunye nokuqhubela phambili ngeROM esebenzayo kunye nokuqiniswa kwekhafu yokujikeleza, unokuqiniseka ngokukhuselekileyo kwaye ngokukhawuleza ubuyele kwimisebenzi yakho eqhelekileyo.

> Umthombo:

> Chang, KV, Hung, CY, Han, DS, Chen, WS, Wang, TG, & Chien, KL (2015). Ukuqala ngokumalunga ne > ukulibaziseka > uluhlu oluthile lwe-motion motion ye-arthroscopic rotator yokulungiswa kweekomityi: i-meta-analysis of trials. Umbhalo waseMelika weyeza lemidlalo , 43 (5), 1265-1273.