Ukuba unentlungu , uya kuxhamla kwipilisi yokwenyama ukukunceda ukuba uphinde uhlalutye umgangatho wesigxina kunye namandla ukuze ubuyele kumsebenzi oqhelekileyo. Umgulana wakho wenyama angasebenzisa iindlela ezahlukeneyo zokunceda ukulawula intlungu okanye ukuphucula umsebenzi we-muscle , kwaye mhlawumbi uya kubeka i-shoulder exercises practice.
Ukuba intlungu yakho iyaqhubeka, ugqirha wakho unokucetyiswa ukuba ube novavanyo lwegulane ukulungisa ingxaki yakho. I-arthroscopy yecala iyinkqubo apho ukufakela okufakwe kwiipalini ezincinane. Ezi zimbobo ezincinci zinceda ukunciphisa amathuba okusuleleka, unokugcina intlungu ubuncinane, kwaye uvumele ukuphulukiswa ngokukhawuleza kwaye ubuyele kwimisebenzi eqhelekileyo.
Iinkqubo ezahlukeneyo zamagxa aquka:
- Ukulungiswa kwesikhombi seLotator
- Ukulungiswa kweLabrum
- Ukunciphisa okuphantsi kwe-acromial
- Ukuthengiswa kwee-clavicle
Ukubuyiselwa emva kwe-shoulder arthroscopy enye yeendlela ezilungileyo zokufumana ukufumana ngokupheleleyo. Iinjongo zokuvuselela emva kokuhlinzwa ngokugqithisileyo zibandakanya ukuphucula umgangatho wesigxina sokunyuka kunye namandla, ukunciphisa intlungu, nokuphucula ukusetyenziswa okusemgangathweni komsebenzi wakho ophezulu. Ukuqhubela phambili kokuzivocavoca kufuneka kulawulwe ngugqirha wakho kunye nomzimba wonyango. Ukulandela isinyathelo nge-nyathelo i-arthroscopy yokuqhubela phambili kwindlela yokusebenza kunokukunceda ukuba uphumelele kwakhona.
Qiniseka ukuba ukhangele kunye nogqirha wakho ngaphambi kokuba uqale le, okanye nayiphi na enye, sebenzisa inkqubo yokulungiselela amahlombe akho ukuqinisekisa ukuba uqeqesho lukhuselekile ukuba wenze.
Ukuxinwa kweStapular Exercises
I-scapular, okanye ihlombe, uzinzo zokuzinza uzinziwayo ukuze uncede ufumane ukuzinza ekuhlanganyeleni kwegxala lakho. Khumbula ukuba umxhelo wakho wegxala uqulethwe phakathi kwethambo lakho, i-scapula, kunye namathambo aphezulu. Zonke ezintathu zamathambo kufuneka zihambe ngokufanelekileyo ukuze zenziwe ngokupheleleyo kunye neengalo zengalo. Ukuzimela ngokuzinzileyo kunokuyenza xa ulele esiswini sakho kwaye uphakamise ingalo yakho ecaleni, uphakamise phezulu, uze udibanise ingalo yakho.
Hlola le ncwadana yezinyathelo zenkqubo yokuzinzisa , kwaye wenze umsebenzi ngamnye ukuphindaphinda ukuya kwi-10 ukuya kwe-15. Khumbula ukuma ukuba uvakalelwa intlungu ehlombe lakho okanye entanyeni yendawo.
Exercises Pendulum
Amapendeni enamahlombe, awaziwa ngokuba yiCodman's exercises, yindlela elula yokuphucula izihlunu zakho emva kokuhlinzwa. I-pendulum isebenzisa uncedo ekubambiseni ngokukhawuleza ihlombe lakho kunye kwaye ingaba isinyathelo sokuqala sokufumana uhambo lwenu emva kokuhlinzwa.
- Bhinqa phezu kwinqeni ukuvumela ingalo echaphazelekayo ixhomekeke ecaleni lakho.
- Swayipha umzimba wakho emva nangaphandle usebenzisa ubunzima bengalo kunye nobukhulu bokuvelisa ukujikeleza iincindi ezincinci kwinqanaba lokugonywa.
- Sebenzisa lobu buchule ukuhambisa ingalo yakho kwi-clockwise kunye neeseksi zangoku.
Qinisekisa ukuba uhamba kwizondlo ezinqabileyo, ezizinzileyo, kwaye unqume ukuba uvakalelwa intlungu. (Iimfumba zamabhokhwe yindlela ephakamileyo yokukhupha ingalo yakho emzimbeni wakho ukuba usebenzise i-deodorant.)
Ukuphelisa i-Rotator Cuff Exercises
Emva kokuba ugxalaba luhamba kwakhona, unokwenza izixhobo zokuqinisa ukukhenketha nge-rotator nge-band resistance or weight weights. Oku kunokukunceda ukuba ihlombe lakho lisebenze ngokufanelekileyo kwakhona kwaye likuncede ukuba ubuyele kwimisebenzi eqhelekileyo kunye nomsebenzi.
Ezi zinto ziqhutyelwa ukuba zenzeke kude kube ziiveki ezintathu ukuya kwezine emva kwe-arthroscopy. Ukwenza oku kuqhutyelwa, igalelo kufuneka litshintshwe ngekhenkce, ukwandiswa, ukutsalwa, kunye nokujikelezwa kwangaphakathi / kwangaphandle kokuchasene nokubonelelwa kwimizi yesibhakabhaka okanye imilinganiselo elula. Yenza inkqubela nganye ukuya kwezihlandlo ezili-15. I-PT yakho inokubonisa indlela efanelekileyo yokusebenzisa.
Ngokuqhelekileyo, ukusetyenziswa kwamagxa kufuneka kwenziwe kwimizuzu emithandathu ukuya kweyisibhozo emva kokuhlinzwa kwe-arthroscopic. I-PT yakho inokukubonisa ukuba wenzeni ukugcina i-rehab yakho ifinyelela xa usuphiliswe ngokupheleleyo. Ukuqhubeka nokusetyenziswa kunokunceda ukukhusela iingxaki zexesha elizayo ngamagxa akho.
ILizwi
Utyando oluthile emva kokuphelelwa kwe-arthroscopic luquka ukuhamba ngokuthe ngcembe kwaye ngokuthe ngcembe ukugxotha ihlombe lakho. I-PT yakho inokusebenza nawe ukuceba inkqubo yovavanyo olukhethekileyo ukuba wenze emva kwe-arthroscopy.
Isometric Exercises
Isometric exercision yindlela ekhuselekileyo yokuqala ukufumana izihlunu zakho zokujikeleza ezisebenza emva kokuhlinzwa kwegxala. Isometric kuthetha ukuba iimisipha zijikeleze isivumelwano sakho sephepha, kodwa akukho shintsho esenzekayo. Nantsi indlela owenza ngayo iifomethrikhi yamagxa .
- Yima ngasecaleni eludongeni kunye nomgca wakho kwi-angle degree.
- Beka ngaphandle kwe-toarm yakho eludongeni.
- Cindezela eludongeni, ufikelele kwiimisipha zakho. (nangona kunjalo, awuyi kususa ihlombe lakho).
- Gcina imizuzwana emihlanu uze uphinde uphindwe amahlanu.
- Jikela ii-degrees ezingama-180 uze ubeke ngaphakathi kwiphambili yakho kwidonga.
- Phinda amanyathelo amabini ukuya kwezihlanu.
Khumbula, awuzami ukutyumba udonga xa wenza i-isometrics yegxala. Yenza nje ingalo yakho icinezele ngokucokisekileyo, kwaye qiniseka ukuyeka ukuba uvakalelwa intlungu.