Ukuzivocavoca-Ukuphakamisa Ukuphakama Okuphezulu Nokuzivocavoca

Thuthukisa ukulinganisa kwe-Arm kanye nokwakheka

Kungase kudingeke ukuvivinya umzimba ngokweqile ngemuva kokulimala kwegazi noma ukuhlinzeka ukukusiza ukuba ululame ngokugcwele. Umhlinzeki wakho womzimba angasebenza nawe ukuze aqiniseke ukuthi ufake kahle ibhalansi yehlombe nesenzo sokuthwala isisindo ohlelweni lwakho lokuvuselela kabusha.

Uma unamahlombe ehlombe noma ube nokulimala okuphezulu noma ukuhlinzwa, ungase uzuze emisebenzini enekhono yophiko lomzimba ukuze ikusize ukubuyisela ngokugcwele.

Ingxenye eyodwa ebalulekile yocwaningo lwakho iyisenzo sokuzivocavoca, ukuzivivinya ngokukhethekile ukusiza ukuthuthukisa ngendlela ihlombe lakho, i-elbow kanye nesandla sakho sonke kusebenzisana ngayo ukuze kusebenze kahle. Uhlobo oluthile lokuzivocavoca luyisisindo esiphakeme esiphezulu, esaziwa nangokuthi umzimba we-kinetic chain shoulder exercised.

Izimo ezingase zidingeke isisindo sokuveza ukuvivinya umzimba

Abantu abanezimo ezithile bangase bazuze ekuziphatheni kwesisindo nesisindo se-quadruped (isikhundla sokukhuphuka kuzo zonke izingxenye ezine) noma endaweni yeplank. Lezi zimo zingafaka:

• Isibungu
• Ukuqhekeka okuphezulu kwamaphutha
• Ukulungiswa kwensimbi ye Rotator
• Ukulimala kwe-Labrum noma ukukhanda okuhlinzekwa kwelabhu
• Ukuphuka kwe-Elbow
• Ukuphuka kwama-Colles

Ngokuyinhloko, noma yikuphi ukulimala okuphezulu noma isimo kungase kubangele ukulinganisela okulinganiselwe kanye nokwakheka kwendawo ehlombe noma ingalo yakho. (Ukumenyelela kumane ukuqwashisa komzimba wakho ngesimo sakho endaweni yakho.) I-PT yakho ingase ikusize ukuthi usebenze ukuthuthukisa ibhalansi yakho yonke ngokusebenzisa izingalo zakho ngesikhathi sokuvuselela kwakho.

Kungani Kufanele Usebenzise Isisindo Esisindo Sokulinganisela Nokulinganisela?

Ngemuva kokulimala okuphezulu, ungase ube nokulinganisela okungekho emthethweni kanye nokutholakala kwendawo ekugcineni kwakho. Ukusebenza ngokuzivocavoca okuqondile ukuze uthuthukise umkhawulo ophezulu ukulandelana okungakusiza kungakusiza ukuthi uphinde usebenzise ngokujwayelekile ingalo yakho. Umhlinzeki wakho wenyama angakhetha ukusebenzisa izivivinyo ezihlukahlukene nokuqhubekela phambili kokuzivocavoca njengaleli ukukusiza ukuthi ululame ngemuva kokulimala noma ukulimala kwegxuma noma ingalo.

Ukusebenzisa amahlombe akho esimweni esine-quadruped noma esinezinyathelo zesisindo, njengeplanki, kungenza kusebenze imisipha eduze kwekhalenda yakho ye-Rotator ne-shoulder shoulder. Lezi zinhlanzi zisebenza lapho uphakamisa ingalo yakho phezulu noma phakathi nemisebenzi efuna ukuthi uphonse noma udonse okuthile. Bangase bangakwazi ukulimala ngemuva kokulimala noma ukuhlinzwa ehlombe lakho elidinga isikhathi sokungabi nakwazi. Phakathi nalesi sikhathi sokungasebenzi, ihlombe lakho noma ingalo yakho ingase iphulukise, kodwa futhi ingase ilahlekelwe amandla, uhla lwezinyathelo (i-ROM), nokwakheka.

Ukuthuthukiswa kokuzivocavoca ngesimo sokubeka isisindo

Uma umhlinzeki wakho wezinto ezibonakalayo ekhetha ukubeka isisindo sokuthwala isisindo nesandla somzimba kuwe, cishe uzolandela uhlelo oluqhubekayo. Kufanele uthuthuke kusuka ekulula ukuya ekuzivocavoca okuphambili.

Ngaphambi kokuqala ngokuzivocavoca umzimba, umhlinzeki wakho kufanele aqinisekise ukuthi amandla akho ehlombe nokuzinza akwanele ngokwanele ukuba uthwale isisindo ngendwangu yakho. Kungenzeka ukuthi uyenze izivivinyo zokuqinisa izikhuni zokuqhuma nge-band yokumelana nokuzivocavoca okunamandla okugcizelela ukugxila ngaphambi kokuqala lokhu kuvivinya umzimba okuyingxenye ye-rehab yakho.

Ukuqhubeka okujwayelekile kokuzivocavoca umzimba okubandakanya umzimba kungabandakanya:

1. I-quadruped weight shift . Vele ufinyelele esimweni esifana nawe sokukhahla. Idwala kancane lihamba kancane futhi lihamba phambili futhi libuyela emuva emuva kwemizuzwana engamashumi amathathu kuya kwamashumi ayisithupha.
2. I-quadruped shift shifts endaweni engaphelele . Phinda lo msebenzi ongenhla nge-pillow encane ngaphansi kwesandla sehlombe lakho elimele. Ukusebenzisa ibhola le-rubber ngaphansi kwesandla sakho kungandisa inselelo yalolu hlelo.
3. Isikhundla esinezinhlangothi ezine ezihlangene nezingalo ezihlukile . Qala endaweni esine-quadruped, bese uphakamisa ingalo yakho engalimmele kuze kube yilapho ifana phansi. Bamba lesi sikhundla ngamasekhondi ambalwa, bese ubuyela endaweni yokuqala. Phinda izikhathi ezingu-10 kuya kwezi-15. Qiniseka ukugcina ihlombe lakho phezu kwesandla sakho ngenkathi wenza umsebenzi. Khumbula, isandla esingelamele sihamba, ngakho ihlombe lakho elidinga umsebenzi lithwala isisindo sakho.

1. Isikhundla esinezinhlangothi ezine ngokunyakaza kwesandla endaweni engaphelele . Yenza ukuzivocavoca 3 ngenhla ngesandla sakho ngomcamelo noma ibhola elincane.
2. Isikhundla esinezinhlangothi ezine ebhodini le-BAPS . I-PT yakho ingaba nedivayisi yokusebenza ebizwa ngokuthi ibhodi le-BAPS ye-ankle proprioception. Ungayisebenzisa ngempela ukulinganisela okuphezulu kakhulu. Ukubeka okulula izandla zakho ebhodini le-BAPS, bese uligcina lihlale liqinile ngenkathi wenza isisindo sokushintsha kwesisindo esimweni esine-quadruped. Yiqiniso, lo msebenzi ungenziwa kuphela emtholampilo we-PT hhayi njengengxenye yocwaningo lwakho lwasekhaya (ngaphandle uma kwenzeka ube nebhodi le-BAPS).
3. Ukushintsha kwesisindo seplank . Uma usuzuzile amandla anele nokuzinza, ungasuka esimweni esine-quadruped bese uphinda ukulandelana endaweni yeplanki. Vele uqale ngokungena eplanini, bese ushintsha isisindo sakho kusukela ohlangothini kuya phambili futhi phambili nangemuva.
4. Isikhundla seplank endaweni engaphelele . Phinda iplanki ngesisindo somzimba ekuzivocavoca 6 ngenkathi ugcina isandla sakho endaweni engaphelele.
5. Isikhundla sepulangwe ebhodini le-BAPS . Yenza izinyathelo zeplanki zishintshashintsha ngenkathi ugcina izandla zakho zizinzile ebhodini le-BAPS.
6. BOSU Walkovers . Uma ufinyelele ku-BOSU, ungayisebenzisa ngokulinganisela kwehlombe nokuqeqeshwa kwendawo. Ngena nje endaweni yeplanethi ngezandla zakho ku-BOSU, futhi "isinyathelo" eceleni kwesandla esisodwa, bese omunye. "Hamba" ngakwesokunene phezu kwe-BOSU ngezandla zakho. Qinisekisa ukuthi ugcine iplanethi eqinile lapho u-abs wakho ozinikezele. Yenza okuphindaphindiwe kweziphindwe eziyishumi ze-walkovers lateral ne-BOSU.
7. Umkhawulo ophezulu we-lateral ohamba ngezinkampani zokuphikisa . Ukuze wenze lo msebenzi, vula ibhande lokumelana eduze kwama-wrists akho, bese ungena endaweni yeplanki. Hamba izandla zakho eceleni, ugcine ukungezwani ebhentshini uma uhamba. Londoloza umgudu oqinile ngokugcina i-abs yakho yokuzibophezela, futhi uhambe izandla zakho eceleni kwezinyathelo eziyishumi ngakwesobunxele futhi eziyishumi ngakwesokudla. Izinyawo zakho kuzodingeka zihambe ngezinhlangothi lapho uya khona.

Uma noma yikuphi ukuvivinya umzimba okubangela ubuhlungu, kufanele uhlole nodokotela noma i-PT ukuqinisekisa ukuthi wenza kahle umsebenzi futhi uqiniseke ukuthi kulungile kuwe.

Lokhu kuqhubeka kuqala ngokumiswa okuyisisekelo futhi kuqhubekela phambili kwimibono eguquguqukayo ehlombe emahlombe akho anokumelana nokuma okungahleliwe. Umhlinzeki wakho womzimba angakusiza ukuthi unqume uma sekuyisikhathi sokuqhubekela phambili esigabeni ngasinye sokuqhubekela phambili kokuzivocavoca.

Ungase ungakwazi (noma udinga ukuwenza) ngokusebenzisa konke ukuqhubeka. Abanye abantu bathola ukuthi isisindo esilula esine-quadruped esanele ukuthuthukisa ibhalansi yehlombe kanye nomsebenzi. Abanye abantu, ikakhulukazi labo ababamba iqhaza emazingeni aphezulu, bangadinga ukuqhubekela phambili ekuzivocavoca phambili okuphezulu ukuze babuyiselwe ngokugcwele.

Ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, kufanele uhlole nodokotela wakho ukuqinisekisa ukuthi umzimba ophethwe yisisindo uphephile ukuba uyenze.

Ukulimala noma ukuhlinzwa kwehlombe kungakuvimbela ukwenza umsebenzi wakho ojwayelekile noma imisebenzi yokuzilibazisa. Uma unamahlombe ehlombe noma ubuthakathaka, uhlelo lokuvuselela nomhlengikazi wakho ongokwenyama lungakusiza ukuba ubuyisele iROM ejwayelekile yehlombe namandla. Ingxenye eyodwa yohlelo lwakho lwe-rehab ingaba yiziqu ezisezingeni eliphakeme lokuzivocavoca okuyi-quadruped noma endaweni yeplank. Uma kwenziwa kahle futhi uma kuthuthukile kahle, ukuvivinya umzimba kungakusiza ukuthi uphinde uthole umsebenzi omkhulu ukuze ubuyele ezingeni lakho langaphambilini lomsebenzi.

> Imithombo:

> Matthews, MJ, etal.Quadrupedal Movement Training Kuthuthukisa Amaketha Wokuqashelwa Nokuhlanganiswa Okuhlangene. I-Human Movement Science. 2016; 47 (6): 70-80.

> van der Meijden, etal. Ukuvuselelwa emva kokulungiswa kwe-Arthroscopic Rotator Cuff: Ukubuyekezwa Kwemigomo Yamanje kanye nemiBono Esekelwe Ebufakazi. Int J Sports Phys Ther. 2012; 7 (2): 197-218.

> I-Wells, i-SN, ne-etal. Ukuhlaziywa Kwezincwadi Zemibuzo Ukuhlola I-Rotator Cuff Ukuvuselelwa Ngesikhathi sokuvuselelwa Kwangaphambili Ukuzivocavoca Ukulungiswa Kwama-Rotator Cuff Repair. J Exer Phys Online. 2016; 19 (3): 70-99.