Uma unamahlombe ehlombe , ungathunyelwa kumhlengikazi womzimba ukukusiza ukulawula ubuhlungu bakho futhi uthuthukise ukuhamba kwehlombe lakho. Umhlinzeki wakho womzimba uzosebenza eduze nawe ukukusiza ukuba ubuyele ekuhambeni okujwayelekile kokusebenza futhi uphinde usebenzise ngokujwayelekile ingalo yakho nehlombe.
Umhlinzeki wakho ongokwenyama angasebenzisa izindlela zokwelashwa ezihlukene nezimo zokusiza ukuphatha isimo sakho sehlombe. Enye yezokwelapha ezinhle kakhulu ehlombe lakho kuwuvivinyo. Umhlinzeki wakho wenyama angakwazi ukuhlola isimo sakho esithile sehlombe futhi anikeze ukuqeqeshwa okulungile kuwe.
Ezinye izinhlobo zokuzivocavoca zehlombe lakho zihlanganisa:
- Uhlobo oluthile lokunyakaza (i-ROM)
- Ukusebenzisa ama- pulleys ehlombe ukuthuthukisa ukunyakaza
- Ukuhamba kwe-shoulder shoulder
- Ukuqinisa ukuqhuma kwe-Rotator
- Ukuqiniswa kwesigxathu
Lesi sinyathelo esihamba ngezinyathelo sifana nesimo sehlombe iP PT engayisebenzisa ngesikhathi sakho se-rehab ukukusiza ukuthi uthole ukulawula kwesipapula sakho. I-scapula, noma ihlombe lehlombe, liyi-bone elinjenge-triangular elihlangothini ngalunye lomhlane wakho ongenhla. Isixhumi sehlangothini lwehlombe siyingxenye ye-scapula.
Uma ulimaza ihlombe lakho, ungabona ukuthi kunzima ukusebenzisa kahle ingalo yakho, futhi ngezinye izikhathi ungase uqale ukusebenzisa ihlombe lakho ukusiza ukuhambisa ingalo yakho. Lokhu kungabangela imikhuba emibi engase iqhubeke nokukhawulela ukusetshenziswa okujwayelekile kwengalo yakho ngemuva kokulimala kwehlombe lakho seliphulukisiwe. Uma kunjalo, umhlinzeki wakho womzimba angase anikeze ukuvivinya umzimba okuzinzile ukuze kukusize uphinde ulawule futhi usebenzise ihlombe lakho.
Izinkinga ezivamile ezingabangela ukusetshenziswa okungalungile kwekhasi lehlombe futhi okungase kudinge ukuvivinya umzimba okunamandla kufaka phakathi, kodwa akukhawulelwe ku:
- I-Rotator ikhale izinyembezi kanye ne-tendinitis
- I-shoulder bursitis
- Ukuhlinzeka ngehlombe
- I-arthritis yehlombe
- Ihlombe elinyene
- Ukuhlwithwa ngehlombe
- Ngemuva kokuqhekeka okuphezulu kwephutha
- I-dyskinesia e-Scapular
Ngaphambi kokuqala lokhu noma enye indlela yokusebenzisa ihlombe, kungcono ukubonana nodokotela wakho noma uchwepheshe wezempilo ukuze uqiniseke ukuthi ukuvivinya umzimba kuphephile ukuba ukwenze.
1 -
Ukuqiniswa Kwamahlombe Okuqaphile UkuzivocavocaI-scapular yokuzivocavoca kokuqala yimizila egciniwe. Ukwenza lokhu ngokulala ngesisu sakho embhedeni. Slayida ngakwesinye kombhede ukuze ingalo yakho ilengile phansi. Bese, ugoba kancane umbhede wakho bese uphakamisela isandla sakho emgqeni wakho. Isiphakamiso kufanele sizizwe sengathi udonsa ngentambo ukuze uqale i-lawnmower.
Njengoba uphakamisa ingalo yakho, ihlombe lakho kufanele lihambe kancane emuva. Uma isandla sakho siseduze nesikhumbuzo sakho, ubambe lesi sikhundla ngomzuzwana owodwa noma emibili, bese wehla kancane wehla esimweni sokuqala. Phinda lokhu kuqhutshelwa ukuphindaphinda okuyisishiyagalolunye kuya kwezi-15. Ungenza lo msebenzi ube inselele ngokwengeziwe ngokubamba isisindo esincane noma isisindo sakho esandleni sakho.
2 -
I-Prone T Scapular Stabilization UkuzivocavocaUkuze wenze "T" elungile (okushelelayo kusho ukulala phansi), ulale esiswini sakho emaphethelweni ombhede bese ubeka ingalo yakho ngqo. Ungakwazi ukusekela ikhanda lakho ngesandla sakho esiphambene ebunzini lakho.
Ngenkathi ugcina ingalo yakho iqonde, kancane kancane uphakamise ingalo yakho ohlangothini uphinde uphonse uhlombe lwakho emhlane. Kufanele uzizwe njengesiqingatha sencwadi "T." Bamba lesi sikhundla ngomzuzwana owodwa kuya kwemibili, bese wehlisa kancane kancane esikhundleni sokuqala.
Phinda lokhu kusetshenziselwa ukuphindaphinda okuyisishiyagalombili kuya ku-15. Uma usuqedile, qhubeka nomsebenzi olandelayo.
3 -
Ukuzivocavoca kwe-Prone Y Scapular StabilizationI-Yone "Y" eyenziwe kahle iyenziwa njenge-"T" esheshayo ngaphandle kokuthi ingalo yakho yakha incwadi "Y" ngesikhathi sokunyakaza.
Qala ngokulala ngesisu sakho embhedeni ngengalo yakho ilenga phansi. Khulisa kancane kancane isandla sakho ngendlela eqondayo ukuze ihlombe lakho lifake ngemuva kwakho. Isithupha sakho kufanele sibheke phezulu sibheke phezulu. Kufanele uzizwe njengengxenye eyodwa yencwadi ethi "Y" uma usesikhundleni esiphakeme.
Bamba lesi sikhundla "Y" ngomzuzwana owodwa kuya kwemibili. Phindela emuva kancane uye endaweni yokuqala bese uphinda okuphindaphindiwe kuka-8 kuya ku-15. Khona-ke ungakwazi ukuqhubekela phambili ekusebenziseni ukuqiniswa kwesimo se-scapular.
4 -
I-Prone ethi "Mina" Yokuzivocavoca OkunamandlaQala "I" esivamile esesimweni esifanayo njengamanye ama-exercised stapular exercises. Mane nje ulale ngesisu sakho ngengalo yakho ilenga ngqo. Gcina iqonde lakho ngqo bese uphakamisa ingalo yakho phezulu. I-shoulder blade yakho kufanele iphoqe kancane kancane njengoba wenza lokhu futhi ingalo yakho kufanele ibe eduze kwendlebe yakho endaweni ephezulu.
Bamba isikhundla esiphambili ngomzuzwana owodwa kuya kwemibili, bese ubuyela kancane kancane ingalo yakho endaweni yokuqala. Phinda lokhu kuqhutshwa okuphindwe kweziyisishiyagalombili kuya ku-15.
Uma ukwazi ukwenza lezi zivivinyo kalula, ungazenza zibe yinselele ngokwengeziwe ngokubamba isidumbu esincane esandleni sakho. Uma ungenayo isidumbu, ubamba isobho noma ibhodlela lamanzi. Khumbula nje ukuqala ngesisindo esincane. Omunye noma amakhilogremu amabili kufanele akwenze. Ukuya enzima, ngokushesha, kungabangela ukuhlukumeza ubuhlungu behlombe lakho. I-PT yakho ingakusiza ukukuqondisa ekunqumeni ukuthi kufanele yini wengeze ukumelana nokuzivocavoca kwe-scapular exercises.
Izwi elivela
Ubuhlungu obunamahloni nokukhubazeka yizinkinga ezivamile ukuthi umhlinzeki wakho womzimba angakusiza ukuba uphathe. Ukuzivocavoca kwe-scapular kuyindlela enhle yokuphinde uphinde ulawule futhi usebenzise ingalo yakho ngemuva kokulimala noma ukuhlinzwa kwehlombe. Lezi zivivinyo zingenziwa ngezikhathi ezimbalwa ngesonto ukugcina amandla afanele kanye nokulawulwa kwesikhashana kwehlombe lakho ukusiza ukuvimbela izinkinga zesikhathi esizayo.
> Umthombo:
> I-Buttagat, i-Vitsarut etal. Imiphumela ye-stapular yokuzivocavoca emiphakathini ehlobene nobuhlungu ezigulini ezine-scapulocostal syndrome: Isivivinyo esilawulwa ngokungahleliwe. I-Journal ye-Bodywork ne-Movement Therapies. Jan 2016. 20 (1): 115-122.