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Inqwaba Yezinwele ZokuhambaAmapulangwe amahlombe yindlela enhle kakhulu yokuthuthukisa ikhanda le-Rotator kanye ne-shoulder range ye-motion emva kokulimala noma ukuhlinzwa. Uma unamahlombe ehlombe noma ube nokuhlinzwa kwe-shoulder, ukuhlinzwa kokwelapha kungaba yindlela enhle kakhulu ekusizeni ukunciphisa ubuhlungu bakho futhi uthuthukise umsebenzi wakho jikelele.
Wena uphilisi ongokwenyama angasebenzisa izindlela zokwelapha ezifana nokushisa noma iqhwa ukusiza ukunciphisa ubuhlungu bakho, nokuzivocavoca kuvame ukubekwa ukuze kukusize uthuthukise uhla lwezintambo ze-motion (ROM) , amandla , nokuhamba. Ukuzivocavoca kuyisici esibalulekile ohlelweni lwakho lokuvuselela ihlombe lakho.
Ukulimala okuvamile kanye nezinkinga ezingabangela ubuhlungu behlombe kufaka phakathi, kodwa azikhawulelwe ku:
- Ihlombe elinyene
- I-shoulder bursitis
- Ukulimala kwe-Rotator noma ukuhlinzwa
- Ukuxoshwa kwehlombe
- Ukuqhekeka kwe-humeral ukuxuba
Ngezigaba zokuqala zokwelapha ubuhlungu behlombe noma ukungasebenzi, kubalulekile ukubuyisela iROM evamile ehlombe lakho. Enye indlela yokwenza lokhu ukusebenzisa ama- pulleys ehlombe . Lezi ziphazamisi zilindile phezu komnyango, futhi zisetshenziselwa ukuhlinzeka nge-ROM emnene, engahleliwe ehlombe lakho.
Amapulangwe asezintweni asetshenziswa emitholampilo eminingi yokwelashwa, futhi ungase ufise ukuthenga amapulisi akho ehlombe ukuze ukwazi ukuqhuba ama-ROM amahlombe ekhanda ekhaya. Enye izindleko eziphansi nezinketho ezilula ukukwenza ama-pulleys akho ehlombe asetshenziswe ekhaya.
Masiqalise Nge-Shoulder Flexion
Ngaphambi kokuqala lokhu, noma olunye uhlelo lokuzivocavoca, hlola nodokotela wakho kanye ne-theraipst yomzimba ukuze uqiniseke ukuthi kuphephile ukuba uyenze.
Kunezivivinyo ezilula ezingenziwa ngokusebenzisa ama-pulleys akho ehlombe. Ungalandela lesi siqondiso ngesinyathelo sokuqala ukwenza i-ROM ihlombe usebenzisa ama-pulleys. Qinisekisa ukuthi uhlola nodokotela wakho noma uchwepheshe wezokwelapha ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
Ukuzivocavoca kokuqala ukwenza nge-pulleys yakho yi-flyxion ye-shoulder. Ukuze wenze lokhu, hlela amashukela akho phezu komnyango bese uhamba nomhlane wakho emnyango. Bamba izibambo zamapulisi ezandleni zombili, bese udonsa isibambo ohlangothini lwakho olungenabuhlungu phansi. Uma wenza lokhu, esinye isandla sizovuka kancane kancane. Vumela ihlombe lakho nengalo ukuba iqhube phambili naphezulu ngenkathi igcina i-elbow yakho iqondile, futhi usebenzise ama-pulleys ukuphakamisa ingalo yakho ngangokunokwenzeka. Yeka uma uzizwa ubuhlungu ehlombe lakho.
Vumela ama-pulleys ukuba aphakamise ingalo yakho kuze kube yilapho uzizwa unzima kakhulu ehlombe lakho. Ngemuva kwemizuzwana engu-2 ngehlombe lakho endaweni ephakanyisiwe, sebenzisa ama-pulleys ukuvumela ingalo yakho ukuba ibuyele eceleni kwakho kancane kancane. Phinda lokhu kuqhutshwa izikhathi ezingu-10 ngehlombe lakho elibuhlungu, futhi uqhubekele ekusebenziseni okulandelayo.
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Ukuqothula Ngamahlombe Ukusebenzisa AmapulisiNgemuva kokuphindaphinda okuphindwe kabili kwe-shoulderxion, qhubeka uhamba namapulisi akho ehlombe elenga phezu komnyango nangemuva wakho emnyango. Ngenkathi uphethe izibambo zombili zamapulangwe, ubeke kahle isibambo phansi esandleni sakho ohlangothini olungenabuhlungu. Njengoba wenza lokhu, vumela ama-pulleys ukuphakamisa ihlombe lakho elibuhlungu ehlangothini.
Qinisekisa ukugcina iqonde lakho ngokuqondile uma uvumela ama-pulleys ukuba aphakamise ingalo yakho eceleni kwakho. Vumela ingalo yakho ukuba iphakame kuze kube yilapho uhlobo oluzwayo ehlombe lakho. Yeka uma uzizwa ubuhlungu obukhulu.
Uma uzwa ukucindezeleka okunomusa ehlombe lakho, yimisa bese ubamba lesi sikhundla imizuzwana emibili. Khona-ke, sebenzisa isandla sakho nesandla sakho esingenabuhlungu ukuze unciphise kancane ingalo yakho ebuhlungu futhi ubeke eceleni kwakho. Phinda lo msebenzi izikhathi ezingu-10, bese usulungele ukuqhubeka nokusebenza okulandelayo. Khumbula, akufanele uzizwe ubuhlungu obuhlala njalo ehlombe lakho uma wenza lezi zivivinyo. Uma wenza, hlola nomuthi wakho wenyama.
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Ukujikeleza Kwangaphakathi Kwangaphakathi Ukusebenzisa Amapululini Angaphezu KwangaphakathiUkwenza ukujikeleza kwangaphakathi usebenzisa amapulleyi angaphezulu kwamasango, hlala emuva emnyango bese ubamba kokubili isisetshenziswa sakho se-pulley. Ihlombe lakho elibuhlungu kufanele lijikelezwe ngaphakathi kancane futhi isandla sakho kufanele siphumule kahle ngemuva kwe-hip yakho noma ephansi emuva.
Sebenzisa uhlangothi lwakho olungenabuhlungu ukudonsa isibambo se-pulley phansi. Njengoba wenza lokhu, isandla ngemuva kwesandla sakho sizokhipha isistimu ye-pulley. Sebenzisa i-pulley ukudonsa isandla sakho phezulu kuze kube yilapho ubambelele kahle, bese ubamba lesi sikhundla imizuzwana emibili. Bese uvumela kancane kancane ingalo ngemuva kwakho ukuze wehlise emuva endaweni engemva kwesihenqo sakho.
Lo msebenzi ungenziwa futhi usebenzisa ithawula ngemuva komhlane wakho esikhundleni se-pulley system.
Phinda lo msebenzi ukuze uthole izikhathi ezingu-10. Usanda kuqeda uhlelo lokuzivocavoca olwenzelwe ukukusiza ukuba uthuthukise i-ROM yehlombe lakho. Lolu hlelo lokusebenza luzophindwa kathathu ngosuku. Qinisekisa ukuthi ubuza umuthi wakho wenyama ukuthi udinge kaningi kangakanani ukwenza lezi zivivinyo.
Njengoba uqhubeka nokwelashwa kwehlombe, lezi zivivinyo zingaba lula ukuzenza. Ukuqhubekela phambili kwamaviyo e-ROM amahlombe kufaka hlangana nokwenza amahlombe asebenzayo amahlombe wokuzivocavoca , ama-scapular stabilisation exercises , noma ama- exercise wokuqinisa i-rotator . Nalapha, hlola nomhlinzeki wakho womzimba ukuqinisekisa ukuthi uqhubeka kahle ngehlelo lakho lokuzivocavoca.
Ubuhlungu obunamahloni bungenza umkhawulo wakho usebenzise ikhono lakho ngokujwayelekile, futhi kungakuvimbela ukusebenza kahle noma ukujabulela imisebenzi yezemidlalo nokujwayelekile yokuzilibazisa. Ukwenza uhla oluphansi lokuzivocavoca ngesistimu ye-pulley yehlombe kungase kube izinyathelo zakho zokuqala ukubuyisela ukuhamba okujwayelekile futhi usebenze ehlombe lakho elibuhlungu.