Ukuba unentlungu , ungathunyelwa kwiphilisi yomzimba ukukunceda ukulawula intlungu yakho kwaye uphucule ukuhamba kwamagxa akho. Ingcali yakho yomzimba izakusebenza ngokusondeleyo nawe ukukunceda ubuyele ekuhambeni kokusebenza okuqhelekileyo kwaye uphinde usebenzise ngokuqhelekileyo ingalo yakho kunye nehlombe.
Umgulana wakho womzimba angasebenzisa unyango oluhlukeneyo kunye neendlela zokunceda ukuphatha imeko yakho. Enye yezona zonyango ezintle kwiphepha lakho liwuhambo. Ingcali yakho yomzimba ingakwazi ukuvavanya imeko yakho yegulane kwaye imisele ukusetyenziswa okufanelekileyo.
Ezinye iintlobo zokuzilolonga kwephepha lakho ziquka:
- Uluhlu oluhambayo lwe-motion (ROM)
- Ukusebenzisa ama- pulleys egazini ukuphucula ukunyakaza
- Ukunyakaza kwesigxina
- Ukomeleza ikhenketho
- Ukuxinwa kwesigxina
Esi sicwangciso sesinyathelo-nenyathelo sifana neprogram yefayili yakho i-PT ingayisebenzisa ngexesha lakho lokubuyisela ukukunceda ukuba ufumane ukulawula kwe-scapula yakho. I-scapula, okanye umgca wegxala, ithambo lesigxathu elinesibini kwicala ngalinye elingasentla. Isixokelelwano soxanduva lwegxalaba yinxalenye yesigapula.
Ukuba uyalimaza ihlombe lakho, ungabona ukuba kunzima ukusebenzisa ingalo yakho ngokufanelekileyo, kwaye ngamanye amaxesha ungaqala ukusebenzisa ihlombe lakho ukuze uncede ukuhambisa ingalo yakho. Oku kungenza imikhuba engafanelekanga eqhubekayo yokunciphisa ukusetyenziswa okuqhelekileyo kwengalo yakho emva kokuba inxeba lakho liphilile. Ukuba ngaba kunjalo, ugqirha wakho womzimba unokumisela ukuzenzekela okuzinzileyo ukuzinceda ukuphinda ulawulo oluqhelekileyo kunye nokusetyenziswa kwephepha lakho.
Iingxaki eziqhelekileyo ezinokubangela ukusetyenziswa kakubi kwegxala kunye nelo lingafuna ukusetyenziswa kozinzo oluzinzileyo kubandakanya, kodwa aluphelelanga:
- Iindwangu ze Rotator kunye ne-tendinitis
- Bursitis bursitis
- Utyando
- I-arthritis
- Ihlombe elinyanisiweyo
- Ukuhluthwa kwamagxa
- Emva kokuqhekeka okuphezulu
- Dyskinesia
Ngaphambi kokuba uqalise lawa nawaphi na amanye amahlombe asebenzayo, kukulungele ukubonana nodokotela wakho okanye ugqirha wenyama ukuze uqiniseke ukuba ukuzikhusela kuphephile ukuba wenze.
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Ukuxinwa Kwamaqhekeza OkuzinzileyoIsenzo sokuqala sokuzinzisa sisisombululo esifanelekileyo. Ukwenza oku ngokulala esisu sakho embhedeni. Slayida kwelinye icala kwicala ukuze ingalo yakho ixhomeke ngqo. Emva koko, bhinqa i-elbow yakho ngokukhawuleza kwaye uphakamise isandla sakho kwisandla sakho. Isiphakamiso sifanele sizive ngathi udonsa ngentambo ukuze uqalise i-lawnmower.
Njengoko uphakamisa ingalo yakho, ihlombe lakho kufuneka lihambe ngokukhawuleza libuye libuye. Xa isandla sakho sisondele kwisibonda sakho, gcina lesi sikhundla ngomzuzwana omnye okanye ezimbini, uze uhlawule ngokuthe ngcembe uyehla ukuya kwindawo yokuqala. Phinda le nkqubela ukuphindaphinda kwezi-8 ukuya kwezi-15. Unokwenza lo msebenzi ube ngumngeni obunzima ngokubamba ubunzima obuncinci okanye isilumkiso esandleni sakho.
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I-Prone T Stapular Stabilization Exercise ExerciseUkwenza u-T othe tye (ulungelelaniso kuthetha ukulala phantsi), ulale ngesisu sakho ngaphaya kombhede uze uxhoma ingalo yakho ngqo. Unokuxhasa intloko yakho ngesandla sakho esahlukileyo ebunzini lakho.
Ngoxa ugcina ingalo yakho ngqo, phakamisa ingalo yakho ngokuthe ngcembe uye ecaleni kwaye uphonce ihlombe lakho kwi-spine yakho. Kufuneka uzive ngathi isiqingatha sencwadi "T." Gcina le ndawo ibe yimizuzu emibini ukuya kweyimizuzu, uze uhlawule ngokuthe ngcembe ukuya kwindawo yokuqala.
Phinda usebenze ngokuphindaphindiweyo kwezi-8 ukuya kwezi-15. Xa usuphelile, qhubela phambili kumsebenzi olandelayo.
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I-Prone Y Scapular Stabilization Exercise ExerciseI-Yone "Y" iyenziwe njenge-"T" kuphela ngaphandle kokuba ingalo yakho yakha ileta "Y" ngexesha lokunyakaza.
Qala ngokulala ngesisu sakho ebhedeni kunye nengalo yakho ixhomekeke phantsi. Nciphisa ngokukhawuleza ingalo yakho kwinqanaba lokudibanisa ukuze ihlombe lakho lifake emva kwakho. Isalathiso sakho sifanele sibheke phezulu esiqongweni. Ufanele uzive ngathi isigxina sencwadi "Y" xa usesikhundleni esiphambili.
Bamba le ndawo "Y" kwindawo enye ukuya kwemizuzwana emibini. Kancinci wehlise kwisithuba sokuqala uze uphinda kwakhona ukuphindaphinda kwesibhozo ukuya kwe-15. Emva koko unako ukuqhubela phambili ekusebenziseni ukuzinzisa kokugcina.
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I-Prone "I" I-Stapular Stabilization ExerciseQalisa "I" ngokuthe ngqo kwimeko efanayo kunye nezinye izinto ezizinzileyo zokuzinza. Ulale nje ngesisu sakho ngengalo yakho ilenga ngqo. Gcina iqhosha lakho ngqo kwaye uphakamise ingalo yakho phezulu. Igxalaba lakho limele litshintshe ngokukhawuleza njengoko ukwenza oku kwaye ingalo yakho kufuneka ibe ngasekupheleni kwendlebe yakho kwisikhundla esiphambili.
Bamba isikhundla esiphambili omnye ukuya kumasekhondi amabini, uze ubuyise kancane ingalo yakho kwindawo yokuqala. Phinda oku okuphindwe kwezi-8 ukuya kwe-15.
Xa unako ukwenza le mizobo ngokulula, unako ukwenza ukuba kube nzima nakakhulu ngokubamba isikhombi esincinci esandleni sakho. Ukuba awunayo i-dumbbell, gcina isitya sesobho okanye ibhotile yamanzi. Khawukhumbule ukuba uqale ngesisindo sokukhanya. Inye okanye ezimbini iipounds kufuneka zenze. Ukuya kunzima, kungekudala, kunokubangela ukuba ubuhlungu behlombe lakho bubuhlungu. I-PT yakho inokukunceda ekukhombiseni ukuba kufuneka udibanise ukuchasana nokuzimelela okuzinzileyo.
ILizwi
Intlungu yokunyamezela kunye nokungasebenzi kuyafana neengxaki eziqhelekileyo ukuba unyango lwakho lomzimba lunokukunceda ukuba uphathe. Ukusetyenziswa kwe-stapular stabilization exercises kuyindlela enkulu yokuphinda ulawulo oluqhelekileyo kunye nokusebenzisa ingalo yakho emva kokulimala okanye ukuhlinzwa. Ezi zifundo zingenziwa ngamaxesha ambalwa ngeveki ukugcina amandla afanelekileyo kunye nokulawulwa kwangaphambili kwiphepha lakho ukukhusela iingxaki ezizayo.
> Umthombo:
> I-Buttagat, iVitsarut etal. Imiphumo ye-stapular exercise stabilization kwiintlungu ezinxulumene neentlungu kwizigulane ezine-scapulocostal syndrome: ityala elilawulwa ngokungapheliyo. Umbhalo we-Bodywork and Movement Therapies. Jan 2016. 20 (1): 115-122.