Uhlelo oluhle lokuzivocavoca lwe-post post operative lubalulekile ekutheni alulame ngokwanele emva kokuhlinzwa kwe-shoulder. Ubuthakathaka bemisipha nokuqina komphumela ohlangene kakhulu ngenxa kaningi ukuqaliswa kohlelo. Ngenxa yalokho, kubalulekile ukufaka isimiso sokuqinisa nokuqinisa isikhathi sokusebenza ngemuva kokuhlinzwa. Ukwenza lokhu kuqala kuzokwandisa ukutakula kwakho.
Ngezansi kohlelo oluphelele lwezokuthuthwa kwehlombe lokubuyiswa kwehlombe kubuyekezwa.
Uhlelo kufanele lwenziwe kathathu ngosuku. Kodwa-ke, kufanele uxoxe uma kufanelekile ukuqala ukuvuselela ihlombe lakho nodokotela wakho ngaphambi kokuqala noma yiluphi uhlobo lomsebenzi.
Ukunciphisa Ukuzivocavoca
- Ukuzivocavoca kwe-Pendulum:
1) Bhonqa phezu okhalweni ukuvumela ingalo ethintekile ihlezi eceleni kwakho.
2) Swayipha umzimba wakho emuva nangaphezulu usebenzisa isisindo salo namandla adonsela phansi ukukhiqiza imibuthano encane esikhwameni sokuhlinza.
3) Sebenzisa le nqubo ukuhambisa ingalo yakho ngokusuka kwewashi kanye nemibuthano ye-clock-clockwise. - Wand Exercise:
Ukubheka : Hlala uqonde bese ubamba induku ezandleni zombili, izintende zezandla. Yelulela izingalo zakho ngokuziphakamisa phezu kwekhanda lakho, ugcine izinyawo zakho ngqo. Bamba imizuzwana engu-5 bese ubuyela esimweni sokuqala.
Isandiso : Hlala uqonde bese ubamba intonga ezandleni zombili ngemuva kwakho. Hambisa induku kude nomhlane wakho. Bamba isikhundla sokuphela kwamasekhondi angu-5. Khumula futhi ubuyele esimweni sokuqala.
Ukujikeleza kwangaphandle : Lala ngemuva kwakho bese ubamba induku ezandleni zombili, izintende. Izandla zakho ezingaphezulu kufanele zihlale phansi, izimbambo zakho ezinhlangothini zakho futhi zibophe ama degree angu-90. Ukusebenzisa ingalo yakho enhle, phonsa ingalo yakho emele ukuphuma emzimbeni wakho ngenkathi ugcina ingalo yesikhali esilimele eceleni kwakho. Bamba ukwelula kwamasekhondi angu-5.
Ukujikeleza kwangaphakathi : Hlala uqondile ubambe induku ngezandla zombili ngemuva kwakho. Faka isandla ohlangothini lwakho olungavikelekile ngemuva kwekhanda lakho ukubamba induku, nesandla isandla sakho esilimele ngemuva kwakho esikhwameni sakho. Hambisa intonga phezulu bese uhlehlisa emuva ngokugoba izintambo zakho. Bamba indawo egobile imizuzwana engu-5 bese ubuyela esimweni sokuqala.
Ukuthunjwa okuhlangene nokukhangiwe : Hlala uqonde bese ubamba intonga ngezandla zombili, izintende zezandla. Vula induku ngokumelene nengaphambili yamathanga akho. Ngenkathi ugcina izintambo zakho ngokuqondile, sebenzisa ingalo yakho enhle ukuphoqa ingalo yakho emele kanzima futhi phezulu ngangokunokwenzeka. Bamba imizuzwana engu-5.
Ukuthunjwa okunamandla nokukhushulwa : Hlala ubambe futhi ubambe induku ezandleni zombili. Beka izandla zakho ngqo phambi kwakho ezingeni lehlombe. Gcina izingalo zakho ngqo futhi ugijimise induku kolunye uhlangothi, uzizwe ulula, ubambe imizuzwana emihlanu. Bese uguqula induku ngakolunye uhlangothi, uzizwe ulula, ubambe imizuzwana emihlanu.
Ukuqinisa Ukuzivocavoca
- I-Rotator Cuff Exercises
Ukuzivocavoca : Ulale ngesisu 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.
Ukuzivocavoca : Ulale eceleni kwakho embhedeni noma phansi. Beka ingalo yakho engaphezulu ngakwesokunene sakho nge-elbow yakho enamathele ama-degrees angu-90, futhi isikhumbuzo sakho siphumule esifubeni sakho, isundu somuthi. Phendulela ihlombe lakho, uphakamise isikhala sakho kuze kube yilapho sezingeni nehlombe lakho. Yehlisa isandla kancane kancane.
Ukuzivocavoca ezintathu : Hamba ngezandla zakho ngemuva kwakho kokubili ngezithupha. Phakamisa izingalo zakho, uzenza sengathi uchitha ingakwazi ngesandla ngasinye. Yehlisa izingalo kancane kancane
Ungakwazi futhi ukufaka umsebenzi wokuqinisa u-rotator wokuqinisa ikhanda nge-band ukumelana ohlelweni lwakho lwe-rehab ehlombe. Ukuqiniswa kwesibhakabhaka kungasiza futhi ukugcina ihlombe lakho lihamba kahle uma uphakamisa ingalo yakho.
Ukwenza lezi zivivinyo izikhathi ezintathu ngosuku kuzosiza ukuthuthukisa amandla ehlombe kanye nokuhamba kokuhamba ngemuva kokufaka inqubo yokusebenza. Khumbula ukusebenzisa icebo emahlombe abathintekile ngemuva kokusebenzisa isimiso sokuzivocavoca. Misa noma yikuphi ukuvivinya umzimba uma ubuhlungu obukhulu noma ukukhathazeka buzwa, futhi futhi, hlola nodokotela wakho ngaphambi kokuqala nokusebenzisa uhlelo.
Umthombo:
I-American Family Physician Vol. 67 / Cha. 6 (Mashi 15, 2003).