I-Shoulder Rotator Ukuqinisa Ukuzivocavoca Nge-Band Resistance

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I-Rotator Cuff Ukuqinisa Ukuzivocavoca

Ubuhlungu obunamahlombe bungenza umkhawulo wakho ungakwazi ukuhambisa ingalo yakho ngokufanele phakathi nemisebenzi eyisisekelo efana nokufinyelela ekugodleni izitsha noma ukuxubha izinwele zakho. Kunezimbangela eziningi zezinhlungu zehlombe ezihlanganisa i-arthritis, i-rotator cuff noma i-labrum tear, noma i- dislocation yehlombe .

Ukwelapha ngokomzimba ngezinhlungu zehlombe kugxile ekunciphiseni ubuhlungu bakho futhi kuthuthukise uhla lwezinhlanzi zakho (ROM) namandla ukuze ukwazi ukuthola umsebenzi ojwayelekile. Umhlinzeki wakho womzimba angasebenzisa izindlela zokwelapha ezifana ne- ultrasound , ukushisa, noma iqhwa ukukusiza ukuphatha ubuhlungu bakho. Nakuba lezi zingase zibe nomuhle, ukuzivocavoca okusebenzayo kubalulekile ekusizeni ukuthi uphinde uhambe ngokujwayelekile ehlombe lakho ngemuva kokulimala.

Ukuzivocavoca ukusiza ukwandisa amandla akho ehlombe kungase kubekwe umuthi wakho wezinto ezibonakalayo. Ukuzivocavoca okuqukethwe kulesi sihloko esinyathelisiwe ngesinyathelo kunamavijimi avamile ehlombe ukusiza ukuqinisa imisipha yakho yehlombe kanye ne-Rotator.

Uma unamahlombe ehlombe noma uhlinzekwe ngehlombe , kufanele ubuze udokotela wakho uma ukwelashwa ngokomzimba kuyadingeka ukukusiza ukuthuthukisa ukuhamba kwehlombe lakho. Futhi, qiniseka ukuthi uthintane nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuba uqale noma yiluphi uhlelo lokuzivocavoca futhi ngaphambi kokuzama ukuvivinya umzimba kule ngxenye.

Ngaphambi kokuqala ukuvivinya umzimba okuqinisayo, kufanele uthole ibhande lokumelana. Ungathenga lezi zibopho esitolo sakho sezemidlalo esendaweni yakho, noma umtholampilo wakho wezokwelapha ongokwelashwa ungase ujabulele ukukunikeza ezinye imali encane. Qiniseka ukuthi uthole ukumelana okulungile. Ngokujwayelekile, amaqembu ahlukene wombala abonisa inani elihlukile lokumelana ebandleni. Futhi, ukuxhumana okusheshayo nodokotela wakho wenyama lapha kungaba ukuqinisekisa ukuthi usebenzisa ibhande elinokumelana kahle.

Ukuzivocavoca 1: Ukushintshaniswa kwangaphandle

I-rotator cuff yokuzivocavoca i-rotation yangaphandle ye-shoulder. Qala ngokuhlanganisa ibhanti yakho yokumelana entweni ezinzile noma kwi-cookie yabasebenzi. Qinisekisa ukuthi usebenzisa umnyango ongekho ozowuvula uma uqhuba umsebenzi.

Hamba ucabange ngomnyango ngenyawo yakho ngehlangothini-ububanzi ngaphandle. Bamba ibhande esandleni sehlombe ufisa ukuzivocavoca bese ugoba ama-degrees akho angu-90. Gcina isigqoko sakho siphumele eceleni komzimba wakho ngesandla sakho phezu kwenkaba yakho, bese ujikelezisa kancane kancane ehlombe lakho. Isandla sakho kufanele sithumele ngaphandle kuze kube ngemuva kwesandla sakho sibhekane nawe. Bamba isikhundla sokuphela kwemizuzwana emibili, bese uvumela kancane kancane ingalo yakho ukuba ibuyele esimweni sokuqala. Phinda ukuphindaphinda okuyishumi kuya kweyishumi nanhlanu.

Ngemuva kokuhlelwa kokuphindaphinda kweshumi nanhlanu, usulungele ukuqhubekela phambili ekusebenziseni okulandelayo.

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Ukujikeleza kwangaphakathi

Njengoba ibhande lakho lokumelana lisalokhu lihlangene nomnyango, vula ama degree angu-180 bese ubamba ukuphela kwebhande lakho esandleni sehlombe owenzayo. Kufanele uqhubeke uphazamisa emnyango. Kungase kudingeke ukuba ususe emnyango isinyathelo noma ezimbili ukuze ugcine ukungezwani ebhodini.

Gcina u-elbow wakho ugobile ama-degree angu-90 futhi uvele ohlangothini lomzimba wakho. Kodwa-ke, lesi sikhathi, isandla sakho siqala eduze nesikhwama somsebenzi. Khona-ke, phonsa kancane kancane inkaba yakho. Qinisekisa ukugcina ukuhleleka okuhle futhi ugcine u-elbow wakho ugobile futhi uhambe ohlangothini lomzimba wakho. Bamba isandla sakho kwinkaba yakho imizuzwana emibili, bese ubuyela kancane kancane endaweni yokuqala. Phinda le nyathelo kancane kancane ngokuphindaphinda okuyishumi kuya kweyishumi nanhlanu. Bese uqhubekela phambili ekusebenziseni okulandelayo.

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Ukwandiswa Kwentambo Yokumisa

Ukwandiswa kwesigqoko neqembu lokumelana kwenziwa ngokuqinisekisa ukuthi ibhendi lakho liboshwe ngokuqinile emnyango we-clock or other object stable. Hlala ubheke umnyango nebhande ngakwesandla esisodwa. Qinisekisa ukuthi kukhona ukungezwani okuncane ebhentshini.

Ngenkathi ugcina ukuma okuqondile, phonsa kancane ibhande ngenkathi ugcina ingalo yakho iqonde. Isandla sakho kufanele sithuthe kancane kancane esikhwameni sakho. Bamba lesi simo sokuphela imizuzwana emibili, bese ubuyela kancane esimweni sokuqala. Qinisekisa ukulawula ukunyakaza; i-band akufanele ivumele ingalo yakho ukuba ibuyele emuva esimweni sokuqala.

Phinda lokhu ukuphindaphinda okuyishumi nanhlanu kuyaphindaphindiwe bese uqhubeka nokuvivinya umzimba kokugcina.

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Ukuthunjwa kwe-Shoudler usebenzisa i-Band Resistance

Hamba ucabange ngomnyango ophethe ibhande lakho lokwelapha, futhi ubambe ukuphela kwebhande lokumelana esandleni esingaphansi komnyango. Gcina uhlaka lwakho ngokuqondile ngempama yakho eceleni kwakho, bese uphakamisa isandla sakho kancane kancane. Qinisekisa ukuthi ingalo yakho ihlala emgqeni nomzimba wakho futhi ayihambisi phambili kakhulu noma ngemuva kwakho.

Phakamisa ingalo yakho ohlangothini kuze kube yilapho ingahambisani neze phansi, futhi ubambe lesi sikhundla imizuzwana emibili. Bese kancane kancane wehlisa ingalo yakho eceleni kwakho endaweni yokuqala. Phinda ukuphindaphinda kweshumi nanhlanu.

Lezi zivivinyo zokuqinisa amahlombe zikhulu ukuze uphinde uthole amandla emisipha ye-rotator epholile ngemuva kokulimala noma emva kokuhlinzwa kwe-shoulder. Ukwenza lezi zivivinyo ngokuvamile kungabangela ubuhlungu obunzima bomzimba, ngakho-ke kuwumqondo omuhle ukwenza lezi zivivinyo 3-4 izikhathi ngesonto.

Ngokugcina amahlombe akho aqinile, ungase ukwazi ukuthola umsebenzi ojwayelekile. Izisipha zomzimba ze-shoulder and rotator zingasiza ekuvikeleni iziqephu zesikhathi esizayo zobuhlungu behlombe.

Futhi, qiniseka ukuthi uthintane nodokotela wakho wezempilo noma udokotela ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.