Ukuqhubekela phambili Ukuzivocavoca Kwamahlombe Aphelile

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Ukuzivocavoca Ukubuyisela Ihlombe Lakho Olukhuni

Uma unesihlungu ehlombe lakho kanye nobunzima ukuphakamisa ingalo yakho , ungase ube nehlombe elifriziwe. Ihlombe elinamafutha, noma i-adhesive capsulitis, isimo esibuhlungu esibonakala sengathi siza kancane kancane futhi sinciphise ikhono lakho lokuphakamisa ihlombe lakho nengalo ngokujwayelekile. Ungase uzuze emisebenzini enekhono yophiko lomzimba uma unamahlombe afriziwe.

Ukwelashwa ngokomzimba kwamahlombe afriziwe kubandakanya ukusebenzisa izindlela zokwelapha nezinqubo zokunciphisa ubuhlungu bakho, nokuzivocavoca okungahambi kahle (ROM) ukusiza ukuthuthukisa ukuhamba kwehlombe lakho. I-PT yakho kufanele ikufundise ukuthi yini ongayilindela ekwelapheni ihlombe lakho elifriziwe, futhi kufanele akufundise izinto ongayenza ukuze usize isimo sakho .

Ukuzivocavoca nokunyakaza kubalulekile ekwelapheni okuphumelelayo kwehlombe lakho elibandisiwe. Umhlinzeki wakho womzimba uzokwenza ukuthi usebenzise izivivinyo emtholampilo we-PT, futhi mhlawumbe uzokwenza umzimba owenzayo njengengxenye yohlelo lokuzivocavoca ekhaya.

Nasi uhlelo lwesinyathelo ngesinyathelo sokuzivocavoca ukukusiza ukuthi uqalise ukuphatha ihlombe lakho elifriziwe. Lolu hlelo luqala ngokunyakaza okugxile ehlombe lakho, futhi luya phambili kuze kuqhutshwe kakhulu ukuqhutshwa komzimba wokuzikhandla. Qinisekisa ukuthi ungena nodokotela wakho noma umhlinzeki wenyama ngaphambi kwalokhu, noma yiluphi olunye, uhlelo lwezokwelapha ngesimo sakho.

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I-Passive Shoulder Range ye-Motion Exercises

Njengoba isibonakaliso samahlombe afriziwe ukulahlekelwa okukhulu kwe-ROM ehlombe kanye nokuguquka kwehlombe, ukusebenza ekuthuthukiseni i-ROM ihlombe lakho kubaluleke kakhulu. Izikhombisi-ndlela zokunyakaza okuvame ukuyekezwa ngehlombe elifriziwe zibandakanya ukuhamba, ukuthunjwa, nokujikelezwa kwangaphandle. Ungase futhi ube nokulahlekelwa okunzima kokushintshaniswa kwangaphakathi nokukhishwa, isenzo esifana nokufinyelela ngemuva kwakho.

I-ROM encane yehlombe lakho iyindlela enhle yokusiza ukuthuthukisa ukuhamba kwehlombe lakho. Inkinga yodwa nge-ROM engenzi lutho: udinga omunye umuntu ukukusiza ukuba wenze izivivinyo. Lokhu kusiza ukugcina ihlombe lakho likhululekile ngokuphelele ngesikhathi sokuzivocavoca kweROM. I-PT yakho ingenza izivivinyo ze-ROM ezingenzi lutho kuwe ngenkathi usemtholampilo.

Ungasebenzisa uhlelo lwe-pulley ukusiza ukuhlinzeka nge-ROM ehlombe lakho; lokhu kubhekiselwa e-ROM ehlombe esebenzayo.

Izikhombisi-ndlela ezivamile zokunyakaza okumelwe usebenze ngesikhathi se-ROM engahambi kahle zibandakanya ukuhamba, ukuthunjwa, ukuzungeza kwangaphandle, nokujikeleza kwangaphakathi.

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Ithawula Eliyigqinsi Ilula

Ungasebenzisa ithawula ukusiza ukwelula ihlombe lakho uma unamahlombe afriziwe. Ithawula ukuzungeza ngaphakathi kwangaphakathi okubhekwa ngokuthi "isandla ngemuva" isule, kungasiza ukwelula imisipha ye-rotator ene -joint kanye ne-capsule ehlanganisiwe.

Ithawula isifuba sokwelula noma i-pectoralis welula kufanele yenziwe ukuze welule phambili kwehlombe lakho. Qinisekisa ukuthi ungenela nomuthi wakho wenyama ukuze ufunde indlela yokuvikela ithawula ngokuphepha ukuze ulandele ihlombe lakho elifriziwe.

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Hlanganisa Ukusebenza Okuhambayo Kokuzivocavoca

Uma uthola ihlombe lakho lihamba kancane nge-ROM engenalutho futhi lilula, sekuyisikhathi sokuqala ukuguqula ingalo yakho ngenkuthalo. Ukuzivocavoca okusebenzayo kwe-ROM kungakusiza ukuthi uqale ukusebenzisa ingalo yakho ngokujwayelekile, futhi kungasiza ukuqala ukuthola imisipha yakho ye-shoulder and rotator esebenza futhi.

Ukuzivocavoca okusebenzayo kwe-ROM ehlombe lakho kulula ukukwenza ekhaya, futhi kungenziwa izikhathi eziningana ngosuku. Yenza umsebenzi ngamunye nge-flexion, ukuthunjwa, nokujikeleza kwangaphandle okuphindaphindiwe kuka-10 kuya ku-15.

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I-Isometric Exercise Exercises

Njengoba uqala ukuthuthukisa ukuhamba kwehlombe lakho ngokuzivocavoca nokusebenzisa i-ROM, kungase kube yisikhathi sokuqala ukuqinisa imisipha ehlombe lakho. Ukuze uqale ukusebenzisa imisipha yakho yehlombe ne-Rotator, umzimba we-shoulder isometric ungenziwa. Lezi zivivinyo zilula ukuzenza ngaphandle kwemishini ekhethekile, futhi zingasiza ekuthuthukiseni i-neuromuscular recurment of your muscle cuff muscle.

Ukwenza imisebenzi ye-isometric yezintambo, mane nje ucindezele odongeni ngeziqondiso ezithile.Hlela ukucindezela kwemizuzwana emihlanu, bese ukhulula. Ungenza ukuhlolwa kwe-isometric ukuphindaphinda kuka-10 kuya ku-15 ukuphindaphinda kabili kuya kathathu ngosuku.

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Ukuzivocavoca kwe-Scapular Ukuzivocavoca

Uma unamahlombe afriziwe, ungase uqale ukusebenzisa amasu okukhokhela ukungahambi kwakho ekuhlanganyeleni kwehlombe lakho. Isu elilodwa lokukhokhisa ukuhambisa ihlombe lakho kakhulu uma uphakamisa ingalo yakho.

Ukuzivocavoca kwe-scapular kungakusiza ukuba ulawule ihlombe lakho ukuze lihambe ngokujwayelekile uma uphakamisa ingalo yakho. Ukuzivocavoca kungenziwa embhede wakho, futhi akudingi imishini ekhethekile.

Ukuze wenze ukuvivinya umzimba, yenza umugqa olinganisiwe kanye nokuzivocavoca "I, T, no-Y" okwenziwe okuphindaphindiwe okuphindaphindiwe kuka-10 kuya ku-15. Qinisekisa ukuthi ungena ngemvume nge-PT yakho ukuqinisekisa ukuthi uyayenza kahle.

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I-rotator Cuff Ukuqinisa nge-Band Resistance

Ihlombe elinamafutha yisimo lapho izinto ziqinile-ziqinile ngempela. Lokho akusho ukuthi kufanele udebesele ukusebenza ekuthuthukiseni amandla ehlombe lakho kanye nemisipha ye-rotator.

Ukwenza ngcono amandla akho we-rotator cuff kungakusiza ukuthi ubuyele emsebenzini ojwayelekile nokuhamba uma unamahlombe afriziwe. Ukusebenza imisipha yakho ye-rotator ye-rotator kulula nge-band yokumelana . Sebenzisa i-band ukuze uqinise ihlombe lakho ekujuleni, ukuxoshwa, ukuzungeza kwangaphakathi nangaphandle, nokwandiswa. Yenza umsebenzi ngamunye ngokuphindaphindiwe kuka-10 kuya ku-15, kodwa yenza lokhu kuphela kanye ngosuku. Uma ungenayo ibhande lokumelana, ungathola owodwa kusuka kumthandi wakho wenyama wendawo.

Izwi kusuka

Ihlombe elinyanyisiwe lingaba yisimo esibuhlungu esikuvimbela ukuguqula ingalo yakho ngokujwayelekile. Uma unamahlombe afriziwe, kubalulekile ukusebenzisa izivivinyo ezithile kanye neziphakamiso zokusiza ukuthola ingalo yakho kanye nehlombe ukuhamba futhi. Ngokungena nge-PT yakho bese uqala ukusebenza nalolu hlelo lwesinyathelo ngesinyathelo, ungase ukwazi ukuxazulula ngokushesha futhi ngokuphephile ihlombe lakho elifriziwe.