Hlanganisa Ukusebenza Okuhambayo Kokuzivocavoca

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Hlanganisa Ukusebenza Okuhambayo Kokuzivocavoca

Uhlobo olusebenzayo lwezinyathelo zokunyakaza lungabekwa kuwe uma unesimo sehlombe esibangela ukuhamba okulinganiselwe ehlombe lakho nengalo. Lezi zivivinyo zisebenza-zenziwa nguwe, usebenzisa amandla akho omzimba namandla ngaphandle kosizo lwangaphandle. Lokhu kusiza ekuthuthukiseni umsebenzi jikelele wamandla kanye namandla okuzungeze ihlombe lakho elingakusiza ukuthi uphinde ululame ngokugcwele emva kokuhlinzwa kwehlombe noma ukulimala kwehlombe noma kwe-elbow.

Uma unamahlombe ehlombe , ungase uzuze ukwelashwa ngokomzimba ukuze unciphise izimpawu ezibuhlungu futhi uthuthukise amandla akho ehlombe kanye nohlelo lokuhamba (ROM) ukuze ubuyele emsebenzini ojwayelekile.

Udokotela wakho womzimba kufanele asebenze nawe ukuze enze ukuhlolwa okukhethekile nokusiza ukucacisa imbangela yamacala akho ehlombe. Ukulahlekelwa kwe-ROM eduze kwehlangothini lakho lehlombe kuyinto evamile ekutholeni abantu abanezinhlungu zehlombe. Futhi, kungenzeka ukuthi wehlile i-ROM yehlombe uma uhlinzekwe ngehlombe njengebhokisi le- Rotator noma ukulungiswa kwama- labrum .

Umhlinzeki wakho wezokwelapha uzokusiza ukuqhubekela phambili ohlelweni oluvivinya umzimba olusebenzayo ukukusiza ukubuyisela iROM evamile ehlombe lakho. Ukuhamba okujwayelekile ukubuyisela i-ROM evamile, engenabuhlungu ehlombe lakho kuqala ngokuqala ngeROM engenzi lutho. Amapulangwe angamahlombe angasetshenziselwa ukusiza ukuphinde abuyele eROM. Uma i-ROM engahleliwe ibuyiselwe, ungase uthuthuke ekwenzeni izivivinyo ze-ROM ezisebenzayo, futhi ekugcineni ukusebenza kwe-ROM okusebenzayo kufana nalabo abakulesi simiso.

Ukuzivocavoca kulolu mhlahlandlela wezinyathelo ngezinyathelo kuhloswe ukukusiza ukuthi ubuyekeze uhla olusebenzayo lokunyakaza ehlombe lakho. Kumele uhlole kuqala udokotela wakho noma umhlengikazi wezempilo ukuze uqinisekise ukuthi izivivinyo zomzimba ziphephile futhi kufanelekile ukuba wenze. Uma noma yikuphi kwalokhu okuvivinya umzimba kubangela ubuhlungu, kufanele ume ngokushesha bese uthintana nodokotela wakho.

Ukuze uqale ama-ROM asebenzayo emahlombe asebenzayo, ake sibheke ekusebenziseni i-shoulder esebenzayo. Themba ngakolunye uhlangothi. Ihlombe oyisebenzisayo kufanele libe phezulu. Gcina isigqoko sakho ngqo futhi isithupha sakho sikhomba esiqongweni.

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Ukuqothulwa Ngamahlombe Ukuzivocavoca Ngokweqile

Uma ingalo yakho iqondile futhi iphumule esikhwameni sakho, kancane kancane uphakamise ingalo yakho phezulu emoyeni futhi ufike ophahleni. Qinisekisa ukuthi ugcine ingalo yakho ngokuvumelana nomzimba wakho, futhi uqinisekise ukuthi isithupha sakho sihlala sikhomba.

Hambisa ihlombe lakho ngokugcwele nge-ROM engenabuhlungu, bese wehla kancane kancane ingalo yakho phansi endaweni yokuqala. Yenza okuphindaphindiwe kuka-8 kuya ku-12 kwalolu hlelo, bese uthuthukela ekusebenzeni okulandelayo. Qinisekisa ukuyeka uma uzizwa ubuhlungu obukhulu ehlombe noma ingalo yakho.

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Ukuzivocavoca okusebenzayo okuzenzekelayo

Uhlu olulandelayo lwehlombe lokusebenza ngokuzivocavoca lubizwa ngokuthi ukuthunjwa okuphezulu. Qala lo msebenzi ngokulala eceleni kwakho nehlombe ukuze usebenze phezulu.

Gcina iqonde lakho ngokuqondile futhi uguqule ihlombe lakho ukuze ingalo yakho iphume phambi kwakho futhi ihambisana nendawo.

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Ukuzivocavoca Ukuzivocavoca Okuphelele

Khulisa kancane kancane ingalo yakho ukuze isandla sakho sikholele ekubhekeni. Bamba lesi sikhundla ngomzuzwana owodwa kuya kwemibili, bese uhamba kancane kancane endaweni yokuqala. Hambisa ngeROM mahhala mahhala.

Lo msebenzi kufanele wenziwe ngeziphindaphinda ezingu-8 kuya kwezingu-12. Uma uhlangabezana nanoma yikuphi ubuhlungu ngalolu hlelo, hlala ngokushesha bese uthintana nodokotela wakho noma uchwepheshe wezempilo.

Ngemuva kwalokhu kusebenza kuqedile, ungathuthela ekusebenziseni okulandelayo: ukujikeleza kwangaphandle ukujikeleza kwangaphandle.

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Ukuzivocavoca Ngaphandle Kokuziphendulela Ngaphandle

Ukujikeleza kwangaphandle kwe-rotation kungumsebenzi omuhle kakhulu wokuthuthukisa ukusetshenziswa kwemisipha yakho ye- rotator . Lokhu kusebenza kuphumelela kakhulu ukwenza ngemuva kokuhlinzwa kokuqhuma kwe-rotator noma ngemuva kokulimala kwehlombe. Kungasiza ukuthuthukisa amandla we-rotator cube noma ukuthuthukisa ukulawula kwe-neuromuscular yale nhlangano ye-muscle. Qinisekisa ukuthi ukhuluma nodokotela wakho nomhlengikazi wezempilo ukuze uqinisekise ukuthi lo msebenzi ufanelekile kuwe.

Ukuze uqale lo msebenzi, qamba uhlangothi lwakho ngehlombe ukuze usebenze phezulu. Gcina i-elbow yakho ifakwe emazingeni angu-90 bese uhlala eceleni kwakho. Ugqoko lwakho kufanele luhlale eceleni kwakho sonke isikhathi. Isandla sakho kufanele siphumule kahle phambi kwenkaba yakho.

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Ukujikeleza Okusebenzayo Kwangaphandle

Khulisa kancane kancane isandla sakho phezulu esiqongweni. Ugqoko lwakho kufanele luhlale lugobile futhi kufanele luhlale luhlangothini lwakho. Isiphakamiso kufanele sivela ehlombe lakho njengoba sijikeleza. Uma ihlombe lakho lijikeleza yonke indlela, ubambe isikhundla sokuphela kwemizuzwana emibili, bese ubuyela kancane endaweni eqalayo.

Kufanele wenze ukuphindaphinda kwamahhala angu-8 kuya kwangu-12 okukhululekile kulolu hlelo. Khona-ke, ukuqhubekela phambili ekugcineni kwehlombe le-shoulder acitve uhambo lokuzivocavoca.

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Ukuzivocavoca Ngaphakathi Kokuzivocavoca Ngaphakathi

Ukuze uqale ukujikeleza kwangaphakathi ukujikeleza, kufanele ulale ngecala lakho, kodwa manje lehlombe lakho okufanele lisetshenziswe kufanele libe ngezansi . Kungase kudingeke uhambise ingalo yakho phambili ngamasentimitha noma amabili ukuze ungaqambi ngqo ngqo engalweni noma elangeni lakho.

Gcina i-elbow yakho ifakwe emazingeni angu-90, futhi ugcine isandla sakho sibheke phezulu.

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Ukuzivocavoca kwangaphakathi kokujikeleza

Ngenkathi ugcina i-elbow yakho ifakwe emazingeni angu-90, ujikeleze kancane kancane ehlombe lakho ukuze isandla sakho senyukele enkabayeni yakho. I-ROM kufanele ibe nobuhlungu mahhala. Uma isandla sakho siphakamise inkaba yakho, ubambe lesi sikhundla imizuzwana emibili, bese uhlehlisa kancane kancane esimweni sokuqala.

Phinda lokhu kusetshenziselwa ukuphindaphinda okungu-8 kuya kwe-12. Qinisekisa ukuthi akukho buhlungu obubangelwa lo msebenzi.

Ukuzivocavoca kwezine kulo mhlahlandlela wesinyathelo ngezinyathelo kuhloswe ukusiza ukuthuthukisa uhla olusebenzayo lokuhamba oluzungeze ihlombe lakho. Uma lokhu kuvivinya umzimba kube lula, ungase ufise ukuqhubekela phambili emahlombe kanye nokuzivocavoca umzimba wokuqinisa ikhanda ngokuwenza lezi zivivinyo ngezingubo zamahhala. Izindlela zokuqinisa ukuqhuma kwe-rotator nama-resistance bands nazo ziyindlela enhle yokuqinisa ihlombe lakho. Futhi, udokotela wakho noma ochwepheshe wezempilo angakusiza ukuba unqume indlela ephephile yokuqhubeka nenqubo yokuzivocavoca.

Ukuqala uhambo olusebenzayo lokuzivocavoca umzimba kuyindlela enhle yokwenza umsebenzi wonke we-muscular uzungeze isitsha sakho se-rotator nengalo. Uma ngabe uhlinzekwe ngehlombe noma unomphumela ophezulu wokuqapha, hlola nge-PT yakho bese uqala ngokuzivocavoca okusebenzayo kwe-shoulder shoulder.