Isikhumba se-Rotator sineqembu lemisipha emine esiza ukuphakamisa ingalo yakho futhi uyijikeleze kude nomzimba wakho. Lezi zinhlanzi nazo zihambisa ikhanda lamathanga ehlombe ngesikhathi kuphakama izingalo zakho. Lezi zinhlanzi zisebenza njengeziqinisi ezinamandla ngenkathi uphakamisa izingalo zakho kude nomzimba wakho.
Ngeshwa, imisipha ijwayele ukuvuvukala nezinyembezi phakathi nemisebenzi ephezulu noma ngenxa yokugqoka nokudabuka.
Indlela ebalulekile yokunciphisa izinyembezi noma ukulimala kwebhola lokujikeleza ngokuqinisa lezi misipha. Ukuzivocavoca ngezansi kuzokubonisa indlela yokuqinisa imisipha yesikhumba sakho se-rotator .
Qinisekisa ukuthi ungenela nodokotela wakho ngaphambi kokuqala lezi zivivinyo zemisipha yakho ye-rotator. Ukuvakashelwa noma ababili nomhlengikazi wangokwenyama wangakini kungasiza ekuqinisekiseni ukuthi wenza kahle umzimba futhi ukuthi baphephile kuwe.
Ukuzivocavoca:
- Themba esiswini sakho etafuleni noma embhedeni
- Beka ingalo eyodwa ezingeni le-shoulder kanye ne-elbow yakho egibele ama degree angu-90 nesandla sakho phansi
- Ukugcina i-elbow yakho igobile, phakamisa kancane isandla sakho
- Misa lapho isandla sakho sizingeni ngehlombe lakho
- Yehlisa isandla kancane kancane
- Phinda izikhathi ezingu-10
- Yenza ngensimbi ephikisanayo
Ukuzivocavoca:
- Themba eceleni kwakho embhedeni noma phansi
- Beka ingalo yakho engaphezulu ngakwesokunene ne-elbow yakho egobile kuma degree angu-90, futhi isikhumbuzo sakho siphumule esifubeni sakho, isundu
- Phendulela ihlombe lakho, uphakamise isikhala sakho kuze kube yilapho sezingeni nehlombe lakho
- Yehlisa isandla kancane kancane
- Phinda izikhathi ezingu-10
- Yenza ngensimbi ephikisanayo
Ukuzivocavoca ezintathu:
- Hamba ngezandla zakho kancane ngemuva kwakho ngezandla zombili phansi
- Phakamisa izingalo zakho, uzenza sengathi uchitha ingakwazi ngesandla ngasinye
- Yehlisa izingalo kancane kancane
- Phinda izikhathi ezingu-10
Ungenza noma yikuphi kwalokhu kuvivinya umzimba kunzima kakhulu ngokubamba isikhala esincane.
Qala ukukhanya - ngokuvamile amakhilogremu amabili noma amathathu akwanele ukudala ukumelana okwanele. Enye indlela yokwengeza ukuphikiswa ukwenza ama- shoulder exercises nge-band resistance . (Ungathola owodwa kusuka kumthandi wakho wenyama wendawo.)
Ukuzivocavoca kwe-rotator kungenziwa 2 noma kathathu ngesonto noma njengoba kuqondiswa umuthi wakho wenyama. Qinisekisa ukuyeka ukuvivinya umzimba uma uzizwa ubuhlungu obukhulu ehlombe lakho, ihlombe, noma ingalo.
Izinkinga Ezivamile Ne-Rotator Cuff
Uma unobuthakathaka emisipha yakho ye-rotator, ungase uhlangabezane nezinkinga ezihlukahlukene ngamahlombe akho. Lokhu kungafaka:
- Izinyembezi ze-Rotator
- I-tendonitis yehlombe
- I-ticeps tendonitis
- I-shoulder bursitis
Noma iyiphi yalezi zinkinga ingabangela ukulahlekelwa kwezinyathelo zokuhamba nokusebenza okulinganiselwe kwemikhawulo yakho engenhla. Ukusebenza ukugcina imisipha yakho ye-rotator eqinile kungakusiza ukuthi ugweme lezi zinkinga ngamahlombe akho.
Uma ubheka ukugcina amahlombe akho aqinile, uvakashele nodokotela wakho wenyama ukuze ufunde umzimba wokuqinisa ikhanda lokuguqula umqondo omuhle. I-PT yakho ingahle ihlele uhlelo lokuzivocavoca lwe-rotator ukusiza ukugcina amahlombe akho anamandla futhi ahamba phambili.