Izigcawu zokukhazimula ziyizivivinyo ezilula ezisiza ukuthuthukisa ukuchotshozwa kwemisipha nokuqinisa imisipha ye-hip . Imisipha emihle ye-gluteal isiza ekunwetsheni kwe-hip kanye nokuqiniswa kokujoyina. Lezi zivivinyo zizuzisa kakhulu iziguli eziye zahlinzwa ukuguqulwa kwamadolo noma amaqabunga kanye nokulandela ukuqubuzana okuphansi . Noma yisiphi isikhathi lapho ungekho imvelo futhi uvalelwe embhedeni-kufana nesibhedlela-yisikhathi esihle sokucabangela ukwenza amashethi we-gluteal.
Isizathu Sokuba Ukudumisa Kube Okubalulekile Ngemuva Kokuhlinzwa
Uma usuhlinzwa, ungase udingeke ukuthi uchithe izinsuku ezimbalwa ukuvuselela. Ngezinye izikhathi ngemuva kokuhlinzeka okukhulu, njengokuhlinzwa komzimba , idolo eliphelele, noma ukuphindaphindiwe kwe-hip, ungase ungakwazi ukuhamba kahle kakhulu. Uma lokhu kwenzeka, ungase ube nengozi eyengeziwe yokuthuthukisa i-clot yegazi okuthiwa i-vein thrombosis ejulile (DVT). Uma i-DVT ihlanganisa emithanjeni yakho, ingase ihambe emapapheni akho futhi ibulale.
Ukwenza isenzo sokucindezela nokuphumuza kwemisipha yakho ehlose kungasiza ukugcina igazi lihamba ezinqulwini nasemilenzeni. Bonisa imisipha yakho njengezipanji; Ukuyihlwitha kusiza ukuthuthukisa ukujikeleza. Yilokho okwenzekayo lapho wenza isethi ye-glute. Ukuxuba amaqabunga akho phezulu nangaphezulu kungasiza ukugcina igazi lihamba emilenzeni yakho ephansi futhi.
Ngemuva kokuhlinzwa kwe-hip, kungase kudingeke wenze izinethi ze-gluteal ukuze uqale ukubamba ngobumnene imisipha kakhulu udokotela wakho okumele ayidlule ukuze afike esikhwameni sakho.
Ungase ungakwazi ukuphoqa ngokuqinile ngensimu yakho ye-Glute, kodwa ukwenza amasheya amancane we-gluteal kungasiza ukuqala ibhola ukugoqa nge-hip rehab yakho.
Indlela Yokwenza Izikhwama Zokudumisa
Izigcawu zokukhazimula ziyisivivinyo esilula ukwenza. Hlola nodokotela wakho noma umhlengikazi ngaphambi kokuqala lokhu-noma noma yimuphi omunye umsebenzi wokuzivocavoca-ukuze uqiniseke ukuthi ukuzivocavoca kuphephile ukuba ukwenze.
Ukuze wenze isisindo se-glute, landela lezi zinyathelo ezilula:
- Themba emhlane wakho ngamadolo akho ugobile ngezinga elingama-10 kuya ku-15-degree
- Cindezela imisipha yakho ye-buttock ndawonye
- Bamba imizuzwana emihlanu
- Nethezeka
- Phinda izikhathi ezingaphezulu eziyishumi
- Yenza amaqoqo amathathu ayishumi, kathathu ngosuku
Khumbula ukuthi kufanele umise ukuvivinya umzimba uma uzizwa ubuhlungu obukhulu ezinkalweni noma emilenzeni. Uma lokhu kwenzeka, bona udokotela wakho noma umuthi wezitho zomzimba. Ubuhlungu obunzima bungaba uphawu lokulimala noma inkinga engadinga ukunakwa udokotela wakho.
Ukwandisa Inselele
Ungadala inselele ehlukile ekusebenziseni ukusetha kwe-gluteal ngokwenza izinguquko ezimbalwa. Okokuqala, zama ukucindezela imisipha yakho emihle futhi ubambe imizuzwana embalwa. Bese ucindezela kancane kancane, futhi uqaphele kuze kube yilapho ungakwazi ukubamba ukugwinya kwakho noma yikuphi okulukhuni. Khumula kancane. Ungaphinda lokhu kulandelana kokuphindaphinda okuyishumi kuya kwezingu-15.
Okunye ukuguqulwa ukucindezela uphinde uphumule ngokushesha izitho zakho. Imisipha yakho ye-hip ngokuvamile isebenza ngokuthenga ngokukhawuleza nokuphumula, futhi ukulinganisa lolu hlobo lokuqhaqhaza kungasiza ukugxuma-ukuqalisa izikhathi zakho zokubuyiselwa kabusha bese udala isimo sokusebenza lapho imisipha yakho yezinhlanzi isebenza khona. Ngokuguqula amasethi wakho we-glutal, umzimba wakho uzohlala uphikashiwe futhi ungathola inzuzo ephezulu kusuka kusethi ye-gluteal.
Uma isethi yama-gluteal elula ukwenza, ungase ufune ukuqhubeka nokuqinisa ukuqina kwe-hip. Ukuzivocavoca njengamabhuloho kanye nokunyuka komlenze ovulekile kungasiza ekuthuthukiseni amandla emisipha yakho. Lokhu kungasiza ukuthuthukisa ukuhamba kwakho kombhede , ukuhamba , nokuhamba komsebenzi jikelele.
Izwi elivela
Izigcawu zokudumisa ziyisivivinyo esilula ukuze uthole i-hip rehab yakho endleleni efanele. Ukugcina izinyathelo zakho ziqinile kungabangela ukunyuka okukhulayo, futhi ukuvivinya umzimba kungakusiza ukuhlukumeza i-DVT ngemuva kokuhlinzwa noma ngesikhathi eside sokuphumula kombhede. Ngena ngemvume nodokotela wakho kanye nomhlengikazi wezempilo, futhi ufunde ukuthi kufanele wenze kahle kanjani ukuvivinya umzimba wakho wokugqoka ukuze ugcine izinyathelo zakho ziqinile.