I-Elbow Range of Extion Exercises

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Ukuqala i-Elbow Range of Extion Exercises

Uma unomunwe we-elbow noma ukulimala kwikhokheni yakho, isibindi, noma ihlombe, ungase uzuze ekwelapheni ngokomzimba ukusiza ukuthuthukisa ikhono lakho lokusebenzisa ingalo yakho ngokujwayelekile ngaphandle kobuhlungu. Umhlinzeki wakho womzimba uzosebenza nawe ukuthuthukisa uhlelo lokunakekela ukukusiza ukuthi ubuyele ezingeni lakho langaphambilini lomsebenzi.

Nakuba izindlela zokwelapha ezifana nokugqugquzela kagesi kanye ne- ultrasound zingasetshenziswa yi-PT yakho ngesikhathi se-rebow yakho ye-elbow, ukuzivocavoca kufanele kube yinto esemqoka ohlelweni lwakho lwe-PT. Umhlinzeki wakho womzimba cishe uzokwakha uhlelo lokuzivocavoca ekhaya okufanele uyenze ukuze uthuthukise uhla lwezinkomba zakho (ROM) namandla ukuze ubuyele ekusebenziseni okuvamile kwengalo yakho.

Ububanzi bokuzivocavoca kwe-Elbow kungaba ingxenye eyodwa ye-PT yakho. Alula ukukwenza futhi angakusiza ukuhambisa isandla sakho nesandla, i-elbow, nehlombe ngokujwayelekile.

Izimo ezingase zidinge ukuba wenze iziqu zokuzivocavoca zokuhamba zingabandakanya:

• I-elbow tennis
• Igoli likaGolfer
• Ukuphuka kwe-Elbow
• Ubuhlungu obukhulu noma ukulimala
• Njengengxenye yohlelo lokuzivocavoca uma ugqoke isikebhe sehlombe

Nasi uhlelo lokuzivocavoca ngesinyathelo sokuthi umhlinzeki wakho ongokwenyama angakunika ukuba uthuthukise uhla lwezinkomba zakho. Ukuzivocavoca kungenziwa nsuku zonke njengengxenye yohlelo lokuvuselela i-elbow. Ngaphambi kokuqala lokhu, noma olunye uhlelo lokuzivocavoca, hlola nodokotela wakho ukuqinisekisa ukuthi ukuzivocavoca kuphephile isimo sakho esithile.

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Yenza i-Bending: i-Elbow Flexion

I-Elbow flexion ibhekisela ekukhoneni kwakho ukugoba i-elbow yakho. Ukuze uthuthukise i-robow flexion yakho ye-ROM, yimela ngengalo yakho eceleni kwakho. Hlanganisa ugobe wakho ngokugcwele ngangokunokwenzeka, bese ubamba isikhonkwane sakho noma isibindi ngesandla sakho futhi ubeke ngobumnene ukucindezeleka. Bamba isikhundla se-elbow yakho imizuzwana emihlanu kuya kwezingu-10, bese ukhulula uhlaka ngokulungisa i-elbow yakho. Phinda usebenzise izikhathi ezingu-10.

Okulandelayo: I-ROM extension ye-ROM.

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Lungisa i-Out: i-Elbow Extension

Ukuze uthuthukise ikhono lakho lokuqondisa ngokugcwele uhlaka lwakho, kufanele usebenze ekusebenziseni ama-ROM okwandisa i-elbow. Ukuze wenze lokhu, hlalani esihlalweni ne-elbow yakho ephumula etafuleni. Ungase ufune ukuphumula ingalo yakho engaphezulu emgqeni noma ehlongozwayo ukuze uthole induduzo.

Hlela uhlangothi lwakho lonke, bese usebenzisa ukucindezela kwesibhamu sakho noma isikhonkwane ukuze ungeze ukucindezeleka. Phakamisa uhlangothi lwakho ngokusemandleni akho ngokucindezeleka, bese ubamba ukwelula kwamasekhondi angu-5 kuya kwangu-10. Khipha ukwelula bese uvumela i-elbow yakho ukugoba kancane.

Phinda ubuyekeze ukuphindaphinda okuphindwe kabili, bese uqhubekela phambili ekusebenziseni umsebenzi we-ROM olandelayo.

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Yiguqule Ngaphezulu: Ukuqapha Ukuqapha

Ikhono lokuguqula isandla sakho isandla sakho sibhekene naso kubizwa ngokuthi ukuphakanyiswa, futhi lokhu kuqhuma kwenzeka kokubili kwekhasi lakho nasesandleni sakho sekhanda. Ukuze uthuthukise ikhono lakho lokuphakamisa isandla sakho, yenza ukuvivinya umzimba kwe-ROM okuphambili.

Ukuze wenze lo msebenzi, hlala noma uhlale ngempama yakho eceleni kwakho futhi ukholomu wakho ugobile cishe ngama-90 degrees. Gcina umlenze wakho eceleni kwakho bese uphendulela isandla sakho bese ubeka phezu kwesandla sakho.

Ukwengeza ukucindezeleka ngokweqile, sebenzisa isandla sakho esiphambene futhi ufinyelele ngaphansi kwesigqoko sesandla sakho esiphakeme. Thatha isibindi sakho bese ungeza ngokucophelela ukucindezeleka ngokuguqula isandla sakho ekukhuliseni. Uma ukululazeka kuzwakala, bamba isikhundla samasekhondi angu-5 kuya kwangu-10.

Phinda i-ROM yokugcoba i-elbow ngokuphindaphinda izikhathi ezingu-10, bese uqhubekela phambili ekusebenzeni kokugcina.

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Isibikezelo ne-Elbow Pronation

Ukubikezela ukubiza amagama kubhekisela emandleni akho okuphendula isandla sakho phezu kwesandla sakho. Lesi sinyathelo sibaluleke kakhulu ekwenzeni imisebenzi efana nokwethula indebe yekhofi noma ukudlala upiyano.

Ukuze wenze i-ROM yokumemezela i-ROM ilula, yima noma uhlale ne-elbow yakho ugobe ama-degree angu-90 futhi uhlangene nawe. Vula isandla sakho nesihenqo ngangokunokwenzeka, bese ufinyelela kwesinye isandla sakho phezulu kwesiphambili sakho. Thatha isibindi sakho, bese uphendulela ingalo yakho endaweni ephakanyisiwe. Bamba isikhundla ngokucindezela imizuzwana emihlanu kuya kwezingu-10, bese ukhulula ukulula. Phinda u-ROM wokubiza ukhulume izikhathi ezingu-10.

Ukuzivocavoca kwe-ROM ka-Elbow kungenziwa izikhathi ezingu-2 kuya kwezingu-3 ngosuku noma ngokuphindaphindiwe njengoba kunqunywe umuthi wakho wezokwelapha noma udokotela. Kufanele uzizwe kancane uma wenza zonke izivivinyo ze-ROM ze-elbow; uma noma yikuphi ukuvivinya umzimba kudala ukwanda kobuhlungu, noma kunjalo, kufanele uthintane nodokotela wakho.

Uma usuthuthukisa i-ROM yakho yobukhoma ngalezi zivivinyo, i-PT yakho ingase ibeke imiyalelo yokuqinisa. Lezi zingabandakanya ukuzivivinya ngezandla ngethawula , i- DigiFlex , noma i- putty putty . Ungase futhi uqale ukusebenza ngokubambisana nokuqinisa isikhalazo , futhi i-biceps ne-triceps ukuqiniswa kungadingeka ukusiza ukuqinisa imisipha ezungeze uhlaka lwakho nengalo.

Ukwenza iziqu zokuzivocavoca ezihamba phambili kungase kube yingxenye ebalulekile ye-rehab yakho emva kokulimala okuphezulu okuvimbela ikhono lakho lokusebenzisa ingalo yakho ngokujwayelekile. Ngena ngemvume nodokotela wakho, bese uzama lezi zivivinyo ukuze usize ukuthuthukisa i-ROM yakho ye-elbow bese ubuyela ezingeni lakho elijwayelekile lomsebenzi nomsebenzi.

Izwi kusuka

Ubuhlungu be-Elbow bungenza umkhawulo wekhono lakho lokwenza imisebenzi eyisisekelo eyisisekelo. Ngokusebenza eduze nomhlinzeki wakho wezokwelapha futhi ngokukhipha ama-ROM okwenza kahle ama-ROM - ngesikhathi esifanele - ungaqiniseka ukuthi ngokushesha futhi ngokuphepha uphinde ubuyele endleleni yakho evamile, esebenzayo.

> Umthombo: Gundes, H. etal. Ubuhlobo phakathi kobubanzi bezinyathelo zokunyakaza kanye nokwaneliseka kwesiguli emva kokukhululwa okuvulekile kwesigqoko esinzima. Izenzo ze-Orthopedica Jun 2017.