3 Ukuzivocavoca Ukwelapha I-Rotator Cuff Injury

Awekho-Impact and Isometric Ukuzivocavoca Okusetshenziselwa Rehab Early

Imijikelezo ye-Pendulum kanye ne-isometric ukujikelezwa kwe-shoulder izinhlobo zokuzivocavoca ezisetshenziswe ekuqaleni kokwelapha ngokomzimba ukuphatha ukulimala kwamahlombe. Lezi zivivinyo ezingenayo umthelela zisiza ukubuyisela ububanzi bokuhamba emisipha kanye nokuhlanganyelwa okwenzela i - rotator cuff .

Isikhumba se rotator singonakaliswa ngenxa yokulimala ngokweqile noma ukulimala okudabukisayo njenge- collarbone ephukile (i-clavicle) .

I- rotator ikhoff ehlutshiwe , lapho izicubu zetendon ziphuka noma zihlukaniswa, zivame ezemidlalo ezidinga ukunyakaza okuphezulu, njengokuphonsa noma ukufinyelela.

Ngenxa yokuthi konke ukulimala kuhlukile, kubalulekile ukusebenza nodokotela wakho nomhlengikazi womzimba ukuklama uhlelo olufanele ukulimala kwakho kanye nezinga lokufaneleka. Ukuzivocavoca kwe-Rehab kuklanyelwe ukubuyisela umdlali ekusebenzeni okuhle ngokushesha futhi ngokuphepha ngangokunokwenzeka.

Indlela Yokwenza I-Pendulum Circles

Imijikelezo ye-Pendulum ingenziwa ekhaya noma isihlalo noma itafula. Njengoba uqhubeka futhi ukulimala kwakho kuthuthuka, ungafaka isisindo esincane (amakhilogremu amabili kuya kwayisihlanu) ukusiza ukwakha amandla.

Ukwenza umbuthano we-pendulum:

1. Bendlela phambili ama-degree angama-90 okhalweni, usebenzisa ingalo yakho engenalutho ukuzondla esihlalweni noma etafuleni.
2. Vumela ingalo eyalimala ivulekele phansi.
3. Ukusebenzisa isisindo sekhono lakho, qala ukwenza imibuthano encane njenge-pendulum, ugcine ingalo yakho ivulekile futhi ijikeleze kusukela ehlombe. Vumela ukuphakama kwengalo yakho kukuthuthelele ngaphandle kwemibuthano engu-10.

1. Yeka uphinde uphindze uhambisane nenye imibuthano, ugcine ukuhamba kuhamba kahle futhi kulawulwa.
2. Phinda ukuphindaphinda okuyisihlanu esiqondeni ngasinye, ukwandisa inani lokuphindaphinda njengoba uqina.

Indlela Yokwenza Isometric Ukubheja Ngaphandle Ngaphandle

I-Isometrics yindlela yokuzivocavoca lapho i-angle ehlanganyelwe kanye nobude be-muscle engashintshi ngenkathi kukhishwa.

Zenziwe ngezikhundla eziqinile, ngokuvamile zisebenza ngokumelene nesisipha esisodwa ngokulandelayo noma zicindezela ingxenye yomzimba ngokumelene nento ehleliwe njengodonga.

I-isometric shoulder ukujikeleza kwangaphandle kuyisenzo esingasiza ukuqinisa imisipha ye-teres encane ne-infraspinatus yomkhumbi we-rotator. Ukwenza ukujikeleza kwangaphandle:

1. Hlanganisa ngodonga ngamasentimitha ayisithupha kude nehlombe elimele elibhekene nodonga.
2. Gweba ama-degree akho angu-90, wenze inkinobho, bese ucindezela ngemuva kwesibindi sakho odongeni njengokungathi ujikeleza ingalo yakho ngaphandle. (Ungadonsa isandla sakho ngethawula uma kudingeka.) Ngomusa ucindezele odongeni cishe imizuzwana emihlanu ngaphandle kokuhambisa ihlombe nokukhululwa.
3. Phinda ukuphindaphinda okungu-10 kuya ku-15.

Indlela Yokwenza I-Isometric Uhlombe Ukushintshaniswa Kwangaphakathi

Ukujikeleza kwangaphakathi kwe-isometric i-yin yang yangaphambili yokuzivocavoca yang. Ukwenza lokhu ngokufanele:

1. Bhekane nekhoneni lodonga bese ubeka ihlombe elimele ngasekhoneni.
2. Ukujikijela i-elbow 90 degrees yakho, wenze ukhonti bese ucindezela ngaphakathi kwesibhakela sakho odongeni njengokungathi ujikeleza ingalo yakho ngaphakathi. (Nakulokhu, ungadonsa isandla sakho ngethawula, uma kudingeka.) Hamba ngomusa imizuzwana emihlanu ngaphandle kokuhambisa ihlombe nokukhululwa.

1. Phinda ukuphindaphinda okungu-10 kuya ku-15.

> Umthombo:

> Fleming, J .; Seitz, A .; no-Ebaugh, D. "I-Exercise Protocol for the Treatment of Rotator Cuff Impingement Syndrome." J Athl Train . 201; 45 (5): 483-5. I-DOI: 10.4085 / 1062-6050-45.5.483.