4 I-Tendon Gliding Exercises for Carpal Tunnel Relief

Ukuzivocavoca kwe-Tendon ngokuvamile kuyithuluzi eliwusizo lokuphatha izimpawu ze- carpal tunnel syndrome . Umgomo wokuzivocavoca ukuthuthukisa indlela izithwathwa zakho ezihamba ngayo umhubhe we-carpal wesihenqo sakho futhi unciphise ubuhlungu obunganciphisa ikhono lakho lokwenza imisebenzi evamile, imisebenzi yansuku zonke njengokuthayipha noma ukubamba. Ama-tendons agxuma futhi alayishe ngokushelela ngomhubhe we-carpal usize ukugcina isandla sakho neminwe isebenza ngendlela evamile.

Zama ukuvivinya kwe-tendon ukulandelela okulandelayo ukusiza ukunciphisa ubuhlungu nokuxubha okuhlobene ne-carpal tunnel syndrome . Ungasebenzisa nokuzivocavoca ukusiza ukuvimbela izinkinga zesikhathi esizayo nge-carpal tunnel syndrome futhi ukhuthaze ukuhamba kahle.

Qinisekisa ukuthi uhlole nodokotela wakho noma uchwepheshe wezempilo ukuze uqiniseke ukuthi kufanele wenze lezi zivivinyo. Futhi, thintana nodokotela wakho uma izibonakaliso zakho zinzima noma zikhona emavikini angaphezu kwamane.

Qala ngesandla sakho sivulwe, njengokuthi utshele othile ukuthi ayeke. Ngemuva kwesimo ngasinye esilandelayo, buyela kule ndawo evulekile yesandla imizuzwana emibili kuya kwemibili.

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Iminwe phansi isikhundla

Gweba kancane iminwe yakho kuze kube yilapho umkhonto ngamunye ugobile futhi izeluleko zeminwe yakho zithinta amaphuzu phansi kweminwe yakho. Akufanele uzwe ubuhlungu njengoba wenza lokhu, nakuba ungase uzwe ukucindezeleka eminwe yakho noma esihlakaleni. Bamba lesi sikhundla imizuzwana emibili kuya kwemibili bese ubuyela ekuqaleni kokuvula isandla.

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Isikhundla se-Fist

Kusukela ekuvukeni kwesandla sokuvula, kancane kancane wenze inkinobho bese ucindezela ngobumnene. Lokhu kufanele kube yizinhlungu. Bamba lesi sikhundla imizuzwana emibili kuya kwemibili bese ubuyela endaweni evulekile.

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"L" Isikhundla

Khipha iminwe yakho kancane kancane, kodwa qiniseka ukuthi uqondise ngqo iminwe yeminwe yakho. Kuphela ukujoyina lapho iminwe yakho ihlangana khona kufanele ifake. Isandla sakho kufanele sibe manje esimweni se "L." Bamba lesi sikhundla imizuzwana emibili kuya kwemibili bese ubuyela esimweni sokuqala.

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Iminwe ku-Palm Position

Bend iminwe yakho kumalungu wokuqala nowaphakathi kuphela. Izeluleko zeminwe yakho kufanele ziphumule kahle ngesandla sakho. Bamba lesi sikhundla imizuzwana emibili kuya kwemibili bese ubuyela endaweni evulekile yokuqala.

Phinda lolu chungechunge lwe-tendon luyahlanya izikhathi ezinhlanu, kathathu ngosuku ukusiza ukukhulula izimpawu nokuvimbela izinkinga zesikhathi esizayo nge-carpal tunnel syndrome. Ngokugcina izintambo zakho zihamba kahle, ungaqiniseka ukuthi ukugcina isandla sakho nezinsipho zakho zihamba kahle kakhulu.