Uhlelo lwe-Physical Therapy Yokuzivocavoca Ngemuva Kwamaqoqo Ukuhlukana

I-PT Exercises for Your Wrist

Uma wake wawela esandleni eseluliwe, owaziwa nangokuthi ukulimala kwe-FOOSH , mhlawumbe usuke uhluphekile ukuhlukana kwama- Colles . Ukuphuka kwama-Colles ukuphuka kwamathambo wesandla lapho amathambo ehlala khona. Ukuphuka kwama-Colles kudinga ukuthi ukuhlinzeka kuncishiswe , futhi ungase ube nesikhathi eside sokungasebenzi ngaphakathi kokuphonswa noma ukugoqa ngemuva kokulimala.

Ukwelashwa ngokomzimba okwenziwe ukuhlukana kwama-Colles kuhilela ukuthuthukisa ukukhanya kwesandla nesandla sokwemandla namandla ukuze ukwandise ukuhamba okusebenzayo engalweni yakho. Umuthi wakho wenyama uzokwenza ukwelashwa okuqondile ukukusiza ukuthi uphinde uhambe ngendlela evamile engalweni nasesandleni sakho.

Isici esisodwa esibalulekile sokuqhaqhaza kwama-Colle yakho ekuqhekekeni kwe-Colles yindlela yokuzivocavoca ekhaya, lezo zivivinyo ozenzayo ngokuzimela ekhaya ukusiza ukwandisa ukwelashwa kwakho okwenyama.

Uhlelo lokuzivocavoca ngezinyathelo ongazisebenzisayo ukwenza ngesikhathi sekwelapha okwenyama ngemuva kokuphuka kwamaKhosi kungakusiza ukuthi uqonde ukuthi yini ongayilindela ku-PT yalolu hlobo lokulimala. Ngaphambi kokuqala lokhu, noma olunye uhlelo lokuzivocavoca, qiniseka ukuhlola nodokotela wakho ukuqinisekisa ukuthi kuphephile ukuba uyenze.

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Uhlaka lwe-Wrist of Motion

Ngemuva kokugqoka noma ukugoqa esikhwameni sakho ngenkathi ukuphuka kwama-Colles akho ukuphulukisa, kungenzeka ukuthi uqaphele ukuthi izicubu namalunga asezandleni zakho zizwa ziqinile. Lokhu kuvamile, futhi ukuzivocavoca kwakho kokuqala ngemuva kokususwa kwe-cast yakho kufanele kuhloswe ekubuyiseleni ububanzi be-wrist of motion.

Ukuze uqale uphinde uthole ububanzi be-wrist of motion, bamba ingalo yakho phambi kwakho, bese ugoba kancane isandla sakho neminwe phezulu njengokungathi ubonisa ukuthi omunye "uyomisa." Thatha isandla sakho ngesandla sakho esingenalo okwemele, bese ubeka ngobumnene ukucindezeleka ngokudonsa isandla sakho neminwe emuva. Bamba isikhundla samasekhondi amahlanu, bese uphumule. Phinda ukwelula ukuphindaphinda amahlanu.

Okulandelayo, shintsha isikhumba sakho phansi ngenkathi ubamba ingalo phambi kwakho. Hlanganisa ngobumnene ukucindezeleka ngokubamba isandla sakho bese uyiphonsa phezulu. Bamba lesi sikhundla ngamasekhondi amahlanu, bese uphinda izikhathi ezinhlanu.

Umhlinzeki wakho wezinto ezingokwenyama angase futhi anike ama-exercises ukusebenza ukuze aphendule isandla sakho njengokungathi uthulula imbiza yamanzi noma uthwala isitsha sesobho. Lezi zikhwebu zesikhumba esiphambili zingaqaliswa kamuva; Ukugxila kwakho kuqala kufanele kube ekutholeni i-crystal flexion nokwandisa.

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I-Handgrip Exercises

Uma udokotela wakho esusa ukukhishwa kwakho ngemuva kokuphuka kwama-Colles akho uphulukise, ungabona ukuthi ikhono lakho lokubamba izinto liyancipha. I-PT yakho ingase ibeke izivivinyo ezithile ezizosiza ukuthuthukisa amandla akho we-handgrip.

Ukuzivocavoca ukuthuthukisa ukuphathwa ngesandla kungabandakanya:

• Ithrikhi ye-Isometric igxuma
• Izivivinyo ze-handgrip nedivayisi ye-Digi-Flex
• U-Putty uthinta ukuzivocavoca

Uma wenza ukuzivocavoca, qiniseka ukuthi ubamba ngokuphindaphindiwe njalo imizuzwana embalwa, futhi ubambe ngokuhamba kancane, ngokuzikhethela. Yenza umsebenzi ngamunye ngokuphindaphindiwe kuka-10 kuya ku-15.

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I-Putty Exercises for the Thumb, kanye neminwe

Ukuze usize ukuthuthukisa amandla eminwe yakho ngemva kokuphuka kwama-Colles, umhlinzeki wakho wezinto ezingokwenyama angase abeke imizimba ye-putty ukwenza . I-PT yakho ingakunika i-putty, noma ungathenga okuthiwa u-Silly Putty, noma uzenzele ekhaya.

Cindezela i-putty emkhatsini wesithupha nesithupha, bese uyifinyelela phakathi kweminwe emibili. Ungaphinde ugobe i-putty ibe ithubhu elide, uyibeke ibe ngendandatho, bese ubeka indandatho eminwe yakho ukuze usebenze ekukhuliseni iminwe yakho ngokumelene nokumelana.

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Isibindi Nokuqapha Ukuqinisa Ukuzivocavoca Ngemva Kokuhlukana Kwamaqolunga

Ngemuva kokuqhekeka kwama-Colles, imisipha ezungeze isikhonkwane sakho kanye ne-forearm ingase ibe buthakathaka ngenxa yokulimala kanye nesikhathi isikhathi isikhumba sakho sasingenakulinganiswa. Umhlinzeki wakho womzimba angase abeke imizimba yokuqinisa i-crystal nge-dumbbell ukusiza ukuthuthukisa amandla akho.

Khumbula ukuqala kancane ngesisindo esincane. Uma usukwazi ukwenza amakhilogremu angu-15 kuya kwangu-20 emisebenzini ethile yokuqiniswa kwesibindi, ungaqhubeka nesisindo esinzima kakhulu. Hlola nge-PT yakho ukuqinisekisa ukuthi usebenzisa ukumelana okufanele kwesimo sakho.

Izwi kusuka

Ukuphuka kwama-Colles kungaba ukulimala okubuhlungu okubangela ukulinganiselwa okuphawulekayo esandleni sakho nangengalo. Ukufunda ukuzivocavoca okufanele ukukwenza kungakusiza ukuthi uphinde usebenzise ukusetshenziswa okuvamile kwesandla sakho nesandla. Ngokusebenza kanzima ekwelapheni komzimba nangokuzikhandla ngemisebenzi yakho, ungaqiniseka ukuthi ngokushesha futhi ngokuphepha uphinde ubuyeke ekufinyeleleni kwakho okuphezulu.

> Umthombo:

> Arnold, CM. Ukuphuka nokuhlukunyezwa kwesandla: ubuhlobo besimo sokusebenza besifazane emva kweminyaka engu-50. I-Canadian Journal on Aging; 2016 35 (3): 361-71.