Uma unamahlombe ehlombe , ungase uzuze ekwelapheni okungokwenyama ukuze kukusize uphinde uthole ububanzi obujwayelekile besikhuthazo namandla kanye nokubuyela emsebenzini ovamile. Umhlinzeki wakho womzimba angasebenzisa izindlela ezehlukene zokusiza ukulawula ubuhlungu bakho noma ukuthuthukisa umsebenzi we-muscle , futhi cishe uzobe ebeka umzimba we-shoulder.
Uma ubuhlungu bakho buqhubeka, udokotela wakho angancoma ukuthi ube nokuhlinzwa kwehlombe ukulungisa inkinga yakho. I-arthroscopy ye-shoulder isqubo lapho izikhungo zokuhlinzwa zifakwa ehlombe lakho ngezingcingo ezincane. Lezi zimbobo ezincane zisiza ukunciphisa amathuba okutheleleka, zingagcina ubuhlungu okungenani, futhi zivumele ukuphulukiswa okusheshayo futhi zibuyele emisebenzini evamile.
Izinqubo ezahlukene ze-shoulder arthoscopic zingafaka:
- Ukulungiswa kwensimbi ye Rotator
- Ukukhishwa kwe-Labrum
- Ukunciphisa okuncane kwe-acromial
- Ukuthengiswa kwe-distal we-clavicle
Ukuvuselelwa ngemuva kwe-arthroscopy yehlombe kungenye yezindlela ezingcono kakhulu zokufinyelela ngokugcwele. Imigomo yokuvuselela ngemuva kokuhlinzwa okugudluzelayo ihlanganisa ukuthuthukisa uhla lwehlombe lokunyakaza namandla, ukunciphisa ubuhlungu, nokuthuthukisa ukusetshenziswa okusebenzayo okuphezulu komkhawulo wakho ophezulu. Ukuqhubekela phambili kokuzivocavoca kufanele kuqondiswe ngumhlengikazi nodokotela wakho womzimba. Ukulandela ukuqhubekela phambili kokuzivocavoca kwe-arthroscopy ye-shoulder-by-step kungakusiza ukuba uphinde uphumelele.
Qiniseka ukuhlola nodokotela wakho ngaphambi kokuqala lokhu, noma enye, uhlelo lokuzivocavoca ngamahlombe akho ukuqinisekisa ukuthi ukuzivocavoca kuphephile ukuba ukwenze.
Ukuzivocavoca kwe-Scapular Ukuzivocavoca
I-scapular, noma ihlombe, ukuvivinya umzimba kungenziwa ukuze kusize uthole ukuzinza emhlangothini wehlombe lakho. Khumbula ukuthi umhlanganiso wakho wehlombe uqukethe ukuhlangana phakathi kwethambo lakho, i-scapula kanye nethambo eliphezulu. Wonke amathathu lawa mathambo kufanele ahambe kahle ukuze asebenze ngokugcwele nehlombe. Ukuzivivinya umzimba kungenziwa ngenkathi ulele esiswini sakho futhi uphakamise isandla sakho ohlangothini, phezulu phezulu, bese udonsa ingalo yakho phansi.
Hlola lesi siqondiso sinyathelo ngezinyathelo ohlelweni lokuzinzisa , futhi wenze umsebenzi ngamunye ukuze uphinde uphinde usebenzise izikhathi ezingu-10 kuya kwezingu-15. Khumbula ukuma uma uzwa ubuhlungu ehlombe noma entanyeni yakho.
I-Pendulum Exercises
Ama-pendulum ahlombe, owaziwa nangokuzivocavoca kukaCodman, yindlela elula yokuphumula imisipha yakho emva kokuhlinzwa. Ukuzivocavoca kwe-pendulum kusiza ukugqugquzela kahle ukuhlanganyela kwehlombe lakho futhi kungaba yisinyathelo sokuqala sokuthola ukuhamba kwakho emuva emuva kokuhlinzwa kwehlombe.
- Bhonqa phezu okhalweni uvumele ingalo ethintekile iphele eceleni kwakho.
- Swayipha umzimba wakho emuva nangaphezulu usebenzisa isisindo sezingalo kanye namandla adonsela phansi ukukhiqiza imibuthano encane esikhwameni sokuhlinza.
- Sebenzisa le nqubo ukuhambisa ingalo yakho ngokusuka kwewashi kanye nemibuthano ye-clock-clockwise.
Qinisekisa ukuthi uhamba emibuthanweni emincane, engazinzile, futhi ume uma uzizwa ubuhlungu. (I-shoulder pendulums yindlela enhle yokubamba ingalo yakho emzimbeni wakho ukusebenzisa i-deodorant.)
Imisindo yokupheka i-Rotator Cuff
Uma ngabe uhlombe luhamba futhi, ungenza imizimba yokuqinisa ikhanda le-rotator nge-band ukumelana noma izisindo ezilula. Lokhu kungasiza ukuthi ihlombe lakho lisebenze kahle futhi likusize ukuthi ubuyele emisebenzini evamile nasemisebenzini.
Lezi zivivinyo azijwayele ukuqhutshwa kuze kuphele amasonto amathathu kuya kwamane ukuthunyelwa kwe-arthroscopy. Ukuze wenze lezi zivivinyo, ihlombe kufanele lihanjiswe ngokuhamba, ukwandiswa, ukuchithwa, nokujikelezwa kwangaphakathi / kwangaphandle ngokumelene nokumelana okuhlinzekwa yi-tubing elastication noma izisindo ezilula. Yenza izikhathi ezingu-10 kuya kwezi-15 ezihambayo. I-PT yakho ingakubonisa indlela efanele yokusebenzisa.
Ngokuvamile, ukuqeqeshwa kwamahlombe kufanele kwenziwe amasonto ayisithupha kuya kwangu-8 kulandela ukuhlinzwa kwe-arthroscopic. I-PT yakho ingakukhombisa ukuthi yini okufanele uyenze ukuze ugcine ukuzuza kwakho kabusha uma usuphiliswe ngokugcwele. Ukuqhubeka nokuzivocavoca kungasiza ekuvimbeleni izinkinga zesikhathi esizayo ngamahlombe akho.
Izwi elivela
Ukwelapha ngokomzimba ngemuva kokuhlinzwa kwe-shoulder arthroscopic kuhilela kancane kancane kancane kancane uhlombe lwakho luhambele. I-PT yakho ingasebenza nawe ukuhlela uhlelo olukhethekile lokuzivocavoca olwenziwe ngemuva kwe-arthroscopy ye-shoulder.
Isometric Exercises
Ukuhlolwa kwe-Isometric kuyindlela evikelekile yokuqala ukuthola imisipha yakho ye-Rotator esebenza emva kokuhlinzwa kwe-shoulder. I-Isometric kusho ukuthi imisipha ihambisana nenkontileka yakho yehlombe, kodwa akukho ukunyakaza okwenzekayo. Nansi indlela owenza ngayo ama- isometrics ehlombe .
- Yima eceleni komdonga ngesigqoko sakho nge-angle engama-90 degree.
- Beka ngaphandle kwe-asarm yakho eceleni kodonga.
- Cindezela odongeni, uphazamise imisipha yakho. (noma kunjalo, ngeke ususe ihlombe lakho).
- Bamba imizuzwana emihlanu bese uphinda izikhathi ezinhlanu.
- Vula ama-degrees angu-180 bese ubeka ngaphakathi kwesikhumba sakho esingaphambili odongeni.
- Phinda izinyathelo ezimbili kuya kwezihlanu.
Khumbula, awuzami ukuchoboza udonga uma wenza i-isometrics yehlombe. Vele unikele ingalo yakho ngokucindezela kahle, futhi qiniseka ukuma uma uzizwa ubuhlungu.