I-Hip Ukuqinisa Ukuzivocavoca

Ama-Hips Aqinile Ekhaya

Enye yezindlela ezingcono kakhulu zokugcina amalunga akho e-hip uphilile ukusebenzela ukuqinisa imisipha ejikeleze izinyathelo nemilenze yakho. Ukuzivocavoca kwama-Hip ukulula kulula ukusebenza emisebenzini yakho yansuku zonke futhi kungenezelwa kalula kwi-exercise yakho yokuzivocavoca.

Izinzuzo ze-Hip Ukuqinisa Ukuzivocavoca

Ukuhlanganiswa kwe-hip kuyaziwa ngokuthi "ibhola elikhulu" nokuhlanganiswa "" "" ngoba ikhanda eliyindilinga lesithambo lethanga lihambisana nendebe yesikhumba se-pelvis.

I-hip ibanjwe endaweni ngemigqa enamandla nemisipha, njenge- gluteus medius , ezungeza ukujoyina.

I-hip iyisayithi ejwayelekile ye- osteoarthritis . Ukusiza ukuvikela ukuhlanganiswa kwe-hip kusuka "ukugqoka nokukhala," kubalulekile ukuqinisa imisipha eyisekelayo. I- hip yakho iphinde ilawule isikhundla semadolo akho , futhi ukuqinisa iziqhenqo zakho kungaba ingxenye eyodwa yesimiso sakho sokuvuselela izinhlungu zamadolo. Umhlinzeki wakho womzimba angase futhi anikeze ukuvivinya umzimba we-hip ngemuva kokuphindaphinda inani le-hip uma unezinyembezi ze-hip labrum noma njengengxenye yohlelo lwakho lokuzivocavoca lwe-hip ubuhlungu be-hip .

Ukuzivocavoca ukuqinisa i-Hip kungenziwa njengengxenye yohlelo lokuzivocavoca ekhaya. Ukuzivocavoca kufanele kube lula ukwenza futhi akufanele kubangele ubuhlungu. Hlola nodokotela wakho ngaphambi noma PT ngaphambi kokuqala lokhu-noma noma yiluphi olunye uhlelo lokuzivocavoca olwenziwe ezinqulwini zakho.

4 Ukuzivocavoca Ukuqinisa Ama-Hips Akho

Buyekeza lezi zivivinyo ezisheshayo nezilula ezizobhekana nokuqinisa imisipha ye-hip.

Umlenze oqondile uphakamisa

1. Themba ngakwesokudla sakho.
2. Bhonya umlenze wakho wokunene, uphinde ubeke unyawo lwakho lwesokunxele emhlabathini.
3. Khulisa kancane umlenze wakho ophezulu ngamamitha amabili phansi.
4. Bamba imizuzwana emihlanu, bese wehlisa kancane umlenze.
5. Phinda izikhathi ezinhlanu, bese ushintsha imilenze.

Isometric Gluteus Medius Exercise

1. Themba ngakolunye uhlangothi.
2. Beka ibhande nxazonke zomabili.

1. Phakamisa umlenze wakho phezulu phezulu, ucindezelwe ngokumelene nebhande ngenkathi ugcina kahle ibondo lakho.
2. Bamba isikhundla samasekhondi amahlanu.
3. Phinda izikhathi ezingu-10.

I-Hip Flexion

1. Vuka ngokuqondile.
2. Phakamisa umlenze wakho wesokudla phansi; ukugoba ukuze udale i-angle engama-90 degree esikhwameni.
3. Bamba imizuzwana emihlanu, bese wehlisa kancane umlenze.
4. Phinda izikhathi ezinhlanu, bese ushintsha imilenze.

Isilayidi se-Wall

1. Hamba uqonde ngemuva kwakho odongeni nasezinyaweni ngaphandle kwegceke-ububanzi ngaphandle.
2. Gwema kancane amadolo akho, uphinde ujike phansi odongeni ukuze ubale amahlanu kuze kube ngamadolo akho akhombise ama-degree angama-45 (ungaguquki kakhulu kunalokhu njengoba kuzodala ukwanda okukhulu emadolweni akho).
3. Bamba lesi sikhundla imizuzwana emihlanu.
4. Qala ukulungisa amadolo akho ngenani lalabahlanu, ulayishe odongeni uze uqonde ngokugcwele ngamadolo ngokuqondile.
5. Phinda izikhathi ezinhlanu.

Lezi zivivinyo zingenziwa kathathu kuya kwesihlanu ngesonto; qiniseka ukwakha ngosuku lokuphumula lapha noma lapho ukuvumela imisipha yakho ye-hip ukuthi ilulame. Ukusebenza ukuqinisa amadolo akho namazinyo kungenziwa futhi ukuqinisekisa ukuthi usebenza ngokuphelele wonke amaqembu omisipha omkhawulo wakho ophansi. Khumbula, imisipha yakho yezinyosi namadolo kusiza ukulawula isimo sezintambo zakho, njengoba nje imisipha yakho ye-hip ilawula isikhundla samadolo akho nezinyawo.

Bonke basebenzisana ndawonye ngochungechunge lwamazinyo.

Ukuthuthukisa i-Hip Exercises

Ukuphakama komlenze nokuma kwe-hip flexion umzimba kungathuthukiswa ngokubeka isisindo semigqa emilenzeni. Qala ukukhanya futhi wakhe kancane kancane ngokuhamba kwesikhathi. Isazi sakho somzimba singakusiza ukuba uhlele isu elihle kakhulu lokhu.

Uma umsebenzi ulula, ungaqhubeka nokuzivocavoca okuthuthukisiwe kakhulu kwe-hip . Yeka uma kukhona ukukhathazeka okuphawulekayo okuhlangenwe nakho, futhi khumbula ukuxoxa ngokuqala noma yiluphi uhlelo olusha lokuvivinya nodokotela wakho kuqala.

Ukusebenza ukugcina izinyathelo zakho ziqinile kungakusiza ukuba uhlale ubhalansi, ugcine uhamba ngendlela evamile, futhi usize ugcine izinqunu ezingenabuhlungu.

Hlola nge-physician yakho yomzimba, bese uqala ngokuzivocavoca kokuqina kwe-hip.