Ukuthuthukiswa kokuzivocavoca ngemva kokuhlinzwa okuvulekile

Uma uye waba nokuhlinzwa kwe-shoulder, ungase uzuze emisebenzini enekhono yophiko lomzimba ukuze usize ukuthuthukisa ukuhamba kwehlombe lakho namandla nokunciphisa ubuhlungu bakho. I-PT yakho izosebenza nawe ukukusiza ukuthi ubuyele ezingeni eliphezulu lomsebenzi nomsebenzi emva kokuhlinzwa kwakho.

Izinhlobo ezivamile zokuhlinza amahlombe okungadinga ukwelapha ngokomzimba zihlanganisa:

• Ukulungiswa kwensimbi ye Rotator
• Ukukhishwa kwe-Labrum
• Ukunciphisa ukuphazamiseka komzimba okwephutha
• Ukuncipha kwe-Clavicle ukuphuka
• Ukukhanda kwe-tendon ye-Biceps
• Ukunciphisa okungahambi kahle

Ngayinye yalezi zindlela zokuhlinza ihamba nemithi yokwelapha kanye namasu okwenza ukufezekisa ngokuphephile umphumela omuhle kakhulu. Ezinye izinguquko zesistimu yokwelapha ngokomzimba zihlala zifanayo kulo lonke; imigomo eyisisekelo ngesikhathi sokuvuselela ngemuva kokuhlinzekwa kwehlombe kuwukuthuthukisa ngokuhamba phambili ukuhamba okuhamba phambili (i-ROM) , amandla , kanye nokusetshenziswa okujwayelekile kwekhono lakho. Umhlinzeki wakho wenyama angakusiza ukuba ufinyelele leyo migomo.

Nasi uhlu lwezinto ongazisebenzisana nomhlengikazi wakho ngokomzimba emva kokuhlinzwa kwe-shoulder. Uhlu luqala ngokunyakaza okulula futhi luqhubekela phambili ekubuneni nasekucindezelekeni njengoba uqhubekela phambili ehlombe lakho. Lolu hlu alunqamuli iseluleko sikadokotela wakho noma isazi somzimba. Kumele uhlole nodokotela wakho ngaphambi kokuqala lokhu, noma noma yikuphi ukuvivinya umzimba emva kokuhlinzwa kwe-shoulder.

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I-Passive Shoulder Range ye-Motion Exercises

Ezinsukwini zokuqala namasonto emva kokuhlinzwa kwehlombe, kufanele ukwazi ukuqala ukuvuselelwa kwakho nomuthi wakho wenyama. I-PT yakho izokukhombisa ukuthi ungayinikela kanjani futhi uyenze ukulinganisa kwakho , futhi ukuqeqeshwa okungahleliwe kwe-ROM ehlombe lakho kungaqaliswa. Ukuzivocavoca okuncane kungasetshenziselwa ukuphumula imisipha yehlombe lakho futhi ugcine ihlombe lakho lehlombe lihamba kahle.

Ngenkathi ugqoke isikebhe sakho, ungathola ukuthi imisipha ye-forearm yakho nesandla sakho noma isandla sakho uzizwa sengathi zibuthakathaka. Umhlinzeki wakho wenyama angakwenza ukuthi usebenzise umzimba we-putty ukucindezela umzimba ukuze ugcine isandla sakho uphinde usebenzise imisipha esebenza kahle njengoba ihlombe lakho liphulukisa.

Ungasebenzisa uhlelo lwe-pulley emtholampilo we-PT ukuze usize ukuthuthukisa i-ROM ihlombe lakho ngokusebenzisa i-flexion, ukuchithwa, nokushintshaniswa kwangaphakathi. Ukusebenzisa uhlelo lwe-pulley ekhaya kungadingeka. I-PT yakho ingakwazi ukukukhokhela i-pulley yehlombe, noma ungenza ngokwakho ngezinto ezithile zesitolo se-hardware esilula .

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Ukuzivocavoca kwesisindo

Izenzo ze-Isometric zivivinya lapho kungabikho khona ukunyakaza okwenzeka lapho izinhlanzi ezungeze ihlombe lakho ziyizinkontileka. Izenzo ze-isometric ze-shoulder beyindlela enhle yokuqala ukusebenzisa imisipha yakho futhi emva kokuhlinzwa kwe-shoulder.

Ngisho noma ngabe usugqoke isikebhe sakho, ungenza ama-isometrics ehlombe ukuze uqale ukufaka imisipha yakho ye-rotator. Lokhu kungasiza ukulungisa imisipha yakho yehlombe ukuze ukwandiswe kwemisebenzi emavikini azayo okuvuselelwa kwehlombe lakho.

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I-Active Range of Motion Exercises

Uma uqala ukuzuza i-ROM ephelele noma egcwele egcwele i-ROM ehlombe lakho, isazi sakho somzimba kungenzeka ukuthi uqale ukuqhuba ama-ROM okusebenzayo. Lezi zivivinyo zenzelwe ukuthola imisipha yakho ye-shoulder and rotator enikezela ngokwanele ukuhambisa ingalo yakho nehlombe ngokusebenzisa ukuhamba kwayo okugcwele.

Ungakhathazeki uma uthola kunzima ukuhambisa ingalo yakho; ihlombe lakho selibe sesigodlweni futhi kusanda kutholakala ukuhlukunyezwa kokuhlinzwa. I-rotator yakho ne-deltoid imisipha ayingakaze yabizwe esenzweni kungekudala, ngakho-ke kungenzeka bangakwazi ukuphakamisa ingalo yakho ngokugcwele. Njengoba uqhuba ama-ROM asebenzayo, kufanele uthole ukuthi umsebenzi wakho wehlombe nekhandla ngokuvamile kuvamile ezinsukwini ezimbalwa.

Okuningi

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Ukuzivocavoca kwe-Scapular Ukuzivocavoca

Ihlombe lakho linamathemba amaningi namalunga. La majoyina kumele asebenze ndawonye ukuze akunike ikhono lokuphakamisa ingalo yakho phezulu. I-scapula yakho, noma ihlombe lehlombe, liyi-bone elinjenge-triangular engxenyeni engemuva kwehlombe lakho.

Uma unesihlungu noma ubuthakathaka ehlombe lakho ngemva kokuhlinzwa, imisipha ejikeleze i-scapula yakho ingase ingasebenzi kahle. Lokhu kubangele ukuhlunga okungafanelekile nokunyakaza okumele kulungiswe.

Ukuze unqobe ama-scapular muscle dysfunction, uchwepheshe wakho wezinto ezingokwenyama angase abe nesiqalo se-scapular stabilization exercises. Lezi zivivinyo zibalulekile ukukusiza ukuthi uphinde uhambe ngendlela evamile emahlombe akho.

Okuningi

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I-Shoulder Rotator Yokuqinisa Ukuzivocavoca

Uma usuphuthukise i-ROM engasebenzi futhi esebenzayo ehlombe lakho, kuyoba yisikhathi sokwengeza ukuphikiswa okuncane emaqenjini akho ehlombe. Ungasebenzisa ibhande lokumelana, njenge- Theraband , ukuze uqale ukuqinisa ukuqhuma kwe-rotator. Umhlinzeki wakho womzimba kufanele akwazi ukukunika ibhande lokumelana. Izibopho zikhombise umbala ngokusekelwe kwinani lezinkinga zendiza ngalinye.

Ungaphinda usebenzise i-dumbbell encane yokwengeza ukuphikisana nobubanzi bakho obusebenzayo bokuzivocavoca. Ngemuva kokuhlinzwa, kubalulekile ukuqala ukukhanya futhi kwandiswe kancane kancane isethi nokuphindaphinda kokuzivocavoca ngalunye ngaphambi kokwengeza isisindo esengeziwe kulowo msebenzi. Umhlinzeki wakho wenyama uzokusiza ukuba uthuthuke ngokusebenzisa uhlelo lwakho lokuqinisa ikhanda le-rotator.

Okuningi

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Ukuqothula Okuphezulu Nokufinyelela Kuzivocavoca

Uma ihlombe lakho liphulukile ngokwanele ngemuva kokuhlinzwa futhi uthola amandla omuhle ekotini lakho lokujikeleza kanye nesimungulu esincane, ungahle ulungele ukuqala ukwenza imisebenzi ephakeme kakhulu.

Ukuzivocavoca kwama-10 okuyi-Thrower yiqembu lezivivinyo ezenzelwe ukuthuthukisa amandla nokuhamba kwengalo yakho yonke ukuze ukwazi ukulungiselela imisebenzi ephezulu ngaphezulu.

Uma ubuyela ekuphonseni imisebenzi, qala kalula. Qala nge-soft soft toss, futhi uthuthukise ukuphonsa kancane kancane phezu kwamasonto. Asikho isidingo sokuphuma lapho bese uqala ukusibulala; qalisa ngokulula okuphonsa ngaphesheya kancane bese ukwandisa kancane kancane inani lokuphonsa okwenzayo kanye nebanga phakathi kwakho nomlingani wakho ophonsa phansi. Ungathuthuki emisebenzini ephezulu yokuphonsa futhi yokuqinisa kuze kube yilapho udokotela wakho noma uchwepheshe wezempilo ekhuthaza ukuba wenze kanjalo.

Okuningi

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I-Plyometrics Ephakanyisiwe Ye-Advanced

Uma ucabanga ngokugxuma nokuncintisana okwenzeka ekusebenzeni kwe-plyometric, ngokuvamile ucabanga ngemilenze ukwenza umsebenzi. Kodwa ungaphinda wenze umsebenzi we-plyometric wezingalo zakho namahlombe.

Uma ungumdlali noma uma usebenza emsebenzini lapho kungase kudingeke ukuba ubambe noma ulahle okuthile ngokushesha, khona-ke ungase uzuze ekwenzeni umzimba we-shoulder plyometric.

Ukuzivocavoca okucacile okufana nokusebenzisa i-Bodyblade noma ukusebenzisa amabhola amancane okwelashwa okulinganiselwe kungaqeqesha amahlombe akho kanye nezikhali ukuba uphendule masinyane lapho udinga ukubamba noma ukuphonsa okuthile.

Izwi elivela

Uma uye waba nokuhlinzwa kwe-shoulder, ungase uzuze ekwelapheni okungokwenyama ukukusiza ukuba uthuthuke ngokusebenzisa ukuvuselelwa kwakho. Ngokuqala ngobumnene nge-ROM engenzi lutho futhi uqhubekela phambili ngokusebenzisa i-ROM esebenzayo nokuqiniswa kwekhafu yokujikeleza, ungaqiniseka ngokuphepha futhi uphinde ubuyele emisebenzini yakho evamile.

> Umthombo:

> Chang, KV, Hung, CY, Han, DS, Chen, WS, Wang, TG, & Chien, KL (2015). Ukuqhathaniswa kokuqala noku > ukubambezeleka > uhla lwezinyathelo zokuhamba kwe-arthroscopic rotator cuff ukukhanda: ukuhlaziywa kwemeta yezilingo ezilawulwa ngokungahleliwe. Umagazini waseMelika wemithi yezemidlalo , 43 (5), 1265-1273.