Umhlahlandlela Wokutholwa Ngezinyathelo Ze-Arm Lymphedema Exercises

Ukwelashwa komdlavuza webele , ngeshwa, kungaba nezinkinga zesikhathi eside. I-Arm lymphedema ngemuva kokususwa kwe-lymph node (i-lymph node dissection, i- nodephis node biopsy ,) noma ngisho nokuhlinzwa komdlavuza wesifuba ngaphandle kokukhipha i-lymph node kungenakukhathazeka futhi kuphazamise kakhulu. I-trauma ezenzweni ze-lymphatic ngenkathi kuhlinzekwa noma ekuthathweni kwe-radiation kubangela uketshezi oluthe xaxa ukwakha esandleni sakho noma ingalo ebangela ukuvuvukala.

Umqondo ngemuva kokuzivocavoca kwengalo ukuthi ukuhlukunyezwa kwemisipha engalweni yakho kungasiza ukuhambisa i-lymph fluid emuva emithanjeni emgqeni nasentanyeni yakho; ukubuyisela oketshezi kugazi lakho. Uma i-lymph fluid ibuyela emuva ekujikelezeni, ukuvuvukala kwakho kufanele kuhla.

Lungiselela i-Arm Lymphedema Exercises

Lezi zivivinyo ezilula zinosizo zingasiza amaprotheni e-lymph fluid ukuba abuyiselwe kabusha, futhi izimpawu zakho zengalo lymphedema zinciphisa noma zinyamalale. Qinisekisa ukuthi uxoxisana nezinhlelo zakho zokuzivocavoca nodokotela wakho-ngaphambi kokuba uqale. Udokotela wakho angase akubhekise kumhlengikazi ongokwenyama ongakusiza ufunde lezi zivivinyo, futhi akufundise nabanye.

Uma usanda kuhlinzwa, linda kuze kube yilapho izikhukhula zakho zokuhlinza ne-sutures ziphuma ngaphambi kokuzama lezi zivivinyo. Ingabe lezi zivivinyo zibonisa kahle-awunamakhemikhali lapha-futhi ungazivocavoli kuze kube seqophelweni lobuhlungu. Gqoka njalo umkhonto wakho wokucindezela engxenyeni yakho ethintekile ngenkathi usebenzisa. Yeka ukuzivocavoca uma ingalo yakho iqala ukuvuvukala noma ivule.

Ukugqoka ngendlela yokuzigqoka ekhululekile, ekhululekile akubalulekile kulezi zivivinyo. Ukufudumala ingalo kanye nesandla sakho esithintekile ngaphambi kokuba uqale ukuzivocavoca-ugeza, umbhede uphuze noma usebenzise i-compress efudumele cishe imizuzu engama-20. Yenza njalo ukwenza umzimba wakho we-lymphedema umzimba. Lokhu kuzosiza ukutakula kwakho futhi kukunike imiphumela emihle kakhulu.

Nakhu okudingayo ukuze uqalise:

• Iqoqo lezinhlamvu ezingu-1 zamahhala
• I-sleeve yakho yokucindezela
• Ibhola elincane eliguquguqukayo
• Isihlalo esinzima ukuhlala
• Indawo enkulu ngokwanele ukulala
• Okuzikhethela: Izigxobo ezimbili zokuhamba: I-Fitness, Nordic, noma i-Exerstriding poles

Ukulungele? Ake siqale ngezinye izindlela zokuhlala.

I-Ball Squeeze-Ukuhlala Ukuzivocavoca

Ibhola lenza umsebenzi wokuzivocavoca wenziwa ngenkathi uhlezi futhi kuyindlela enhle yokusebenza kancane kancane kwezinye izivivinyo zakho. Ungenza umshini wokucindezela ibhola ngomshini wakho wokuhlinza-side, kanye nengalo yakho engathintekile.

Sebenzisa ibhola eliguquguqukayo elincane kakhulu kunesandla sakho. Ukuzivocavoca kwakho ibhola akufanele kube nzima futhi kufanele unikeze ukumelana nokubamba kwakho. Ibhola elifanele lizobuyela emuva uma liyikhulula kodwa lizodinga ukucindezela okuthile ukuze ulifake. Uzozwa imisipha eminwe yakho, ingalo engezansi nengaphezulu isebenze njengoba wenza ibhola linye. Lokhu kuhamba kwemisipha kufanele kusize ukuhambisa isidumbu esiningi ngokweqile emuva kokusakaza futhi kukusize ugweme ukuvuvukala.

Nansi indlela yokwenza ibhola yokuzivocavoca ibhola:

Khumbula: Njalo gqoka ingubo yakho yokucindezela engxenyeni yakho ethintekile ngesikhathi sokuvivinya umzimba.

1. Hlala noma ume ngokuma okuhle-gcina umhlane wakho nentamo ngokuqondile futhi amahlombe akho akhululekile. Ukuqonda ibhola lakho lokuzivocavoca kalula phakathi kwesandla sakho neminwe. Yandisa ingalo yakho phambi kwakho, ubambe ingalo yakho ephakeme kunenhliziyo yakho.
2. Ngenkathi ugcina ingalo yakho iphakanyisiwe, cindezela ibhola ngeminwe yakho ngokuqinile njengoba unakho. Bamba ukucindezela cishe amasekhondi angu-3, ​​bese ukhulula.

Phinda uvimbele ibhola ukuzivocavoca izikhathi ezinhlanu kuya kweziyisikhombisa. Uma amathayi akho ensimbi ngokushesha, thatha amakhefu. Uzokwakha kancane kancane amandla anamandla nokwenza amandla ebhola ibambe izikhathi eziningana ngaphandle kokuphumula.

Ukuzivocavoca okuhleliwe kwe-Elbow Flexion

Ukuzivocavoca kwe-elbow flexion isebenzisa imisipha yakho yezingalo ezingaphezulu, eziseduze nama-lymph nodes akho axillary . Njengoba lezi zinhlanzi zisebenza, i-lymph fluid ingaphindiselwa emuva ohlelweni lwakho futhi ifakwe, ukunciphisa i-lymphedema yengalo.

Ungenza ukuzivocavoca kwe-elbow ngezingalo zombili. Sebenzisa isisindo samahhala esisodwa esisodwa esandleni sakho ngalesi sikhathi. Uzozwa imisipha engxenyeni yakho engezansi nengaphezulu isebenza njengokwenza i-elbow flexion.

Nansi indlela yokwenza umsebenzi we-elbow flexion:

Khumbula: Njalo gqoka ingubo yakho yokucindezela engxenyeni yakho ethintekile ngesikhathi sokuvivinya umzimba.

1. Hlala noma ume ngokuma okuhle-gcina umhlane wakho nentamo ngokuqondile futhi amahlombe akho akhululekile. Bamba isisindo samahhala esisodwa esandleni ngasinye ngesandla sakho phezulu. Phakamisa izandla zakho ethangeni lakho.
2. Gwema kancane izindwangu zakho bese uphakamisa izandla zombili esifubeni sakho. Uma izandla zakho zihlala phansi, yeka ukuphakamisa bese ubamba isikhundla cishe imizuzwana eyisithupha.
3. Manje kancane kancane wehlisa izandla zakho phansi ekhanda lakho. Phumla kancane.
4. Phinda lo msebenzi izikhathi ezingu-10, uhamba njalo ngobumnene.

Uma ingalo yakho ikhathele noma iqala ukuvuvukala, thatha amakhefu. Uzokwakha kancane kancane amandla anele kanye namandla okukwenza lokhu ngaphandle kokuphumula. Zama ukusebenzisa izisindo ezinzima njengoba ukhululekile.

I-Elbow Extension-Floor Exercise

Ungenza umsebenzi wokukhulisa umlenze ngezandla zombili. Uzozizwa izihluthulelo engxenyeni yakho engezansi nangaphezulu uma wenza isandiso se-elbow. Ukunyakaza kwemizimba emsulwa kufanele kusize ngokweqile i-lymph fluid ukubuyela emuva ekujikelezeni futhi kukusize ugweme ukuvuvukala kwengalo.

Nansi indlela yokwenza umsebenzi wokukhulisa umlenze ngezisindo ezincane zamahhala.

Khumbula: Njalo gqoka ingubo yakho yokucindezela engxenyeni yakho ethintekile ngesikhathi sokuvivinya umzimba.

Lala phansi ngemuva kwakho, ugcine umhlane wakho nentamo ngokuqondile. Ukusiza ukugcina iphansi lakho eliphansi, uphakamise amadolo akho. Izinyawo zakho kufanele zihlale phansi, ububanzi begceke ngaphandle. Ungagcini ngamadolo akho-njengezinyawo zakho, kufanele ahlukaniswe. Sebenzisa isisindo samahhala esisodwa esisodwa esandleni sakho ngalesi sikhathi. Izandla zakho kufanele zibe nobubanzi behlombe phakathi nalesi sivivinyo.

1. Gcina umhlane wakho nentamo ngokuqondile futhi amahlombe akho akhululekile. Bamba isisindo samahhala esisodwa esisodwa esandleni ngasinye izintende zezandla zakho ezibhekene nazo. Phakamisa izingalo zombili ngqo phezulu komzimba wakho.
2. Gwema kancane izindwangu zakho bese uphendula ngezandla zombili esifubeni sakho. Uma izingxube zakho zigobile nge-degree-degree engama-90 (bheka isithombe), yeka ukuhambisa futhi ubambe isikhundla cishe imizuzwana eyisithupha.
3. Manje phakamisa kancane izandla zakho uphinde uziyise endaweni 1. Phumla kancane.
4. Phinda lo msebenzi izikhathi ezingu-10, uhamba njalo ngobumnene.

Uma izingalo zakho zizwa zikhathele noma ziqala ukuvuvukala, zithatha amakhefu. Uzokwakha kancane kancane amandla anele kanye namandla okukwenza lokhu ngaphandle kokuyeka. Zama ukusebenzisa izisindo ezinzima njengoba ukhululekile.

Ukwehliswa okunamandla

Ukuhlwithwa ngehlombe kusho ukuletha ihlombe lakho nengalo yakho eduze nendawo ephakathi nendawo noma isikhungo somzimba wakho, ngendiza ehamba phambili.

Ungenza ukukhushulwa okugxilwe ngehlombe ngezikhali zombili. Uzozwa imisipha ehlombe lakho nengalo isebenza njengoba wenza ukuhlwithwa kwehlombe. Ukunyakaza kwemizimba emsulwa kufanele kusize ngokweqile i-lymph fluid ukubuyela emuva ekujikelezeni futhi kukusize ugweme ukuvuvukala kwengalo.

Nakhu okumele ukwenze ukukhishwa kwe-shoulder ehambisana nezisindo ezincane zamahhala.

Khumbula: Njalo gqoka ingubo yakho yokucindezela engxenyeni yakho ethintekile ngesikhathi sokuvivinya umzimba.

Lala phansi ngemuva kwakho, amadolo akho aphakanyisiwe. Gcina umhlane wakho nentamo ngokuqondile. Izinyawo zakho kufanele zibe ziphansi phansi, izinyawo zakho namadolo ububanzi ububanzi eceleni. Sebenzisa isisindo samahhala esisodwa esisodwa esandleni sakho ngalesi sikhathi.

1. Ukuze uqale, gcina umhlane wakho nentamo ngokuqondile futhi amahlombe akho akhululekile. Yandisa izingalo zakho kude nomzimba wakho, uziphumule phansi. Bamba isisindo samahhala esisodwa esandleni ngasinye ngezandla zakho ezibhekene nokulila.
2. Ngaphandle kokugubha izimbambo zakho, phakamisa kancane kancane izingalo zombili ngqo phezulu komzimba wakho uze ukwazi ukuletha izintende zezandla ndawonye. Bamba lesi sikhundla cishe imizuzwana eyisithupha.
3. Manje kancane kancane wehlisa izingalo zakho kuze kube sesikhundleni 2. Hlala kancane.
4. Phinda lo msebenzi izikhathi ezingu-6, uhamba njalo ngobumnene.

Lapho izingalo zakho zizwa zikhathele noma ziqala ukuvuvukala, ukuphumula nje. Uzokwakha kancane kancane amandla anele kanye namandla okukwenza lokhu ngaphandle kokuyeka. Zama ukusebenzisa izisindo ezinzima njengoba ukhululekile.

Ukuzivocavoca Ngamahlombe-Ukuzivocavoca Ukuma

I-blindness flexion isebenzisa imisipha yakho ye-deltoid (ehlombe) kanye nephambi kwehlombe lakho. Ukubamba isisindo esingenakukhanya ngenkathi wenza i-flyxion yehlombe kusiza ukubeka ingcindezi encane endaweni yakho ye-lymph node yakho, futhi ingasiza ekuguleni.

Ungenza ukuvivinya umzimba kwehlombe ngezingalo zombili. Uzozwa imisipha ehlombe lakho nengalo isebenza njengoba wenza uhlangothi lwamahlombe.

Nansi indlela yokwenza umsebenzi we-flexion ehlombe:

Khumbula: Njalo gqoka ingubo yakho yokucindezela engxenyeni yakho ethintekile ngesikhathi sokuvivinya umzimba.

1. Hamba nokuhleleka okuhle, izingalo ezinhlangothini zakho. Bamba isisindo samahhala esisodwa esandleni ngasinye, izintende ezithinta umzimba wakho.
2. Khulisa kancane izingalo zombili, usebenzisa ukunyakaza okulawulwa kahle. Uma izingalo zakho zihamba ngokuqondile, phambuka bese ubamba lesi sikhundla ngokubala okuyisithupha.
3. Manje kancane kancane wehlisa izingalo zakho-ungangeni, kodwa sebenzisa ukulawula-kuze kube yilapho izandla zakho zibuya eceleni komzimba wakho. Ukuphumula.
4. Phinda i-flexion ehlombe izikhathi ezingu-10.

Uma izingalo zakho zizwa zikhathele noma ziqala ukuvuvukala, zimise futhi ziphumule. Uzokwakha kancane kancane amandla anele kanye namandla okukwenza lokhu ngaphandle kokuyeka. Zama ukusebenzisa izisindo ezinzima njengoba ukhululekile.

Ukuqothulwa Ngamahlombe-Ukuzivocavoca Ukuma

Ukuthunjwa okuhlangene kusho ukususa ihlombe lakho kanye nezingalo kude nomgudu ophakathi noma isikhungo somzimba wakho. Lokhu kukuphambene nokukhushulwa kwehlombe , ukuhambisa izingalo zakho ngokuya endaweni yakho. Ukubamba isisindo esilula uma uchithe ukuhlwithwa kwehlombe kusiza ukubeka ingcindezi emnene endaweni yakho ye-lymph node yakho, futhi kungasiza ukuphuma kwamanzi lymph uketshezi.

Ungenza umsebenzi wokuqothula amahlombe ngezikhali zombili. Uzozwa imisipha emahlombe akho nasezingalweni kanye nehlombe lakho lokusebenza njengoba wenza i-shoulderxion yehlombe. Ukulawulwa, ukunyakaza kwe-muscle ukunyusa kufanele kusize ngokweqile i-lymph fluid ukubuyela emuva ekujikelezeni futhi kukusize ugweme ingalo lymphedema.

Nansi indlela yokwenza umsebenzi wokuhlwithwa kwehlombe:

Khumbula: Njalo gqoka ingubo yakho yokucindezela engxenyeni yakho ethintekile ngesikhathi sokuvivinya umzimba.

1. Hamba nokuhleleka okuhle, izingalo ezinhlangothini zakho. Bamba isisindo esingamakhilogremu esisodwa esandleni ngasinye, izintende zibheke phambili.
2. Khulisa kancane kancane izingalo zombili ezihlangothini zakho, usebenzisa ukunyakaza okulawulwa kahle. Uma izingalo zakho zingekho ngaphezulu, phakamisa bese ubamba lesi sikhundla ngezibalo eziyisithupha.
3. Manje kancane kancane wehlisa izingalo zakho-ungadonsi izingalo zakho, kodwa sebenzisa ukuhamba okulawulwa-kuze kube yilapho izandla zakho zibuya eceleni komzimba wakho. Ukuphumula.
4. Phinda ubambe amahlombe izikhathi ezingu-10.

Uma izingalo zakho zizwa zikhathele noma ziqala ukuvuvukala, zimise futhi ziphumule. Uzokwakha kancane kancane amandla anele kanye namandla okukwenza lokhu ngaphandle kokuyeka. Zama ukusebenzisa izisindo ezinzima njengoba ukhululekile.

Ukuzivocavoca Ukuhamba Okumangalisayo

Ukuhamba nge-pole, okubizwa nangokuthi ukuhamba nge-Nordic, kusebenzisa izingalo, amahlombe, isifuba esingaphezulu kanye nemisipha yangemuva. Ngesikhathi uthola ukudla okuhle kwe-cardio, zonke izingxenyana zakho ezinkulu ziyasetshenziswa, futhi imisipha yakho izolula futhi ikhuliswe.

Uma kwenziwa kahle, ukuhamba nge-pole kwenziwa ngenkathi izingalo zakho zikhululekile. Amahlombe akho azosebenza ngokunyakaza okuhambayo, okufana ne-shoulderbell, kodwa ngokuhamba okuningi. Lokhu kuhamba okuqhubekayo kufanele kusize ngokweqile i-lymph fluid ukubuyela emuva ekujikelezeni futhi ikusize ugweme i-lymphedema yengalo.

Nansi indlela yokwenza umsebenzi wokuhamba nge-pole:

Khumbula: Njalo gqoka ingubo yakho yokucindezela engxenyeni yakho ethintekile ngesikhathi sokuvivinya umzimba.

Sebenzisa iqoqo lezintambo zokuhamba ngempilo ezinezikhwama zesandla phezulu. Izigxobo kufanele zihlale ngemuva kwesiteleka sakho futhi ngaso sonke isikhathi zikhomba emuva emuva uma uhamba. Lezi zizokusiza ukuthi usebenzise amahlombe akho, usize ngokulinganisela, futhi unikeze ukwesekwa kwamalungu amadolo nemisipha yomlenze. Gcina amahlombe akho akhululekile futhi abambe izingongolo eduze nomzimba wakho.

1. Hamba phambili ngonyawo lwakho lokunene, bese uguqula ingalo yakho yesokunxele phambili, kuze kufike ekuphakameni kwesinxele. Isibongo sakho sokunxele sihlasela phansi ngemuva kwesinyawo sakho sokunene.
2. Gcina i-torso yakho iqondile, ungabeki phambili lapho uhamba.
3. Vumela isandla sakho sokunene siqonde ngemuva kwakho, ukwakha umugqa ophelela ekugcineni kwesigxobo sakho sokunene. Gcwalisa unyawo lwakho lwesokunxele esithende kuya enzwaneni lapho uhamba, uphonsa ngezwane zakho.
4. Ezinye izinyawo nezinduku, ngenkathi ugcina ukuma okuhle njengoba uhamba ngezinyawo.

Kungaba yinkimbinkimbi encane yokwenza ezinye zezenzo ezisebenzayo. Kodwa-ke, sifunda ukuthi ngisho nokuqeqeshwa ukuvivinya umzimba ekutheni kube namandla okuthola amandla kubonakala sengathi kuphephile ngaphandle kokufaka ingozi yokukhipha i-lymphedema ehlobene nomdlavuza webele. Funda kabanzi ngokuphakamisa izisindo nge-lymphedema .

Okubalulekile Kuzivivinyo Zokuvimbela Noma Ukwelapha I-Lymphedema

Ukuzivocavoca ngenhla yizivivinyo ezijwayelekile eziphakanyisiwe kwabesifazane ababhekana ne-lymphedema. Lokho kusho ukuthi udokotela wakho noma umhlinzeki wakho wezinto ezingokwenyama angase athathe okuhlukile lapho ukuzivocavoca kungaba usizo kuwe nokuthi yiziphi ongase uzifune ukugwema. Kukhona okwamanje ucwaningo oluningi oluqhubekayo olufuna izindlela ezintsha nezincono zokuphatha izimpawu eziphazamisayo ze-lymphedema. Kufanele kugcizelelwe futhi ukuthi akufanele uqale lezi zivivinyo kuze kube yilapho uphulukiswa kahle kusuka ekuhlinzeni umdlavuza wakho webele futhi udokotela wakho ohlinzayo utshela ukuthi kulungile ukuqala ukuzivocavoca.

Ucwaningo luye lwabonisa ukuthi izivivinyo zengalo zinganciphisa ukuvuvukala, kepha ukuthi kunomthelela kangakanani ekuvimbeleni ukungafundi kahle. Siyazi ukuthi i-lymphedema ingenzeka noma kunini ngemuva kokuhlinzwa komdlavuza webele, kanye nemibiko yabantu kuqala ukuthuthukisa lezi zimpawu eminyakeni engaba ngu-50 emva kwe-mastectomy.

Njengoba isayensi ngemuva kokuzivocavoca kanye ne-lymphedema isesemncane, kubalulekile ukungahambisani nokuthola kanye / noma izinguquko ezincomo. Njengazo zonke izici zokunakekela kwakho, kubalulekile ukuba ngummeli wakho siqu ekunakekeleni umdlavuza wakho .

Ukusebenzisa lezi zivivinyo kungathatha isikhathi esivela esimisweni sakho, futhi ungase ulingeke ukuba ushiye. Esikhundleni sokubukela lo msebenzi njengomthwalo-nokho okunye okushiywe komphumela wokwelashwa-kungasiza ekubukeni lokhu njengokuhle. Ucwaningo luye lwabona ukuthi abesifazane abaningi abasinda umdlavuza webele baba nempilo ngokuphathelene nokudla nokuzivocavoca, futhi lezi zivivinyo ziyindlela yokuqala umkhuba onempilo. Kodwa akusikho konke. Empeleni, sifunda ukuthi ukuba nomdlavuza kungashintsha abantu ngezindlela ezinhle . Akukhona nje ngokuphathelene nendlela yokuphila, kodwa uma kuziwa ekuhawukelweni nasekuthokozeni ngokuphila.

> Imithombo

> Di Blasio, A., Morano, T., Bucci, I. et al. Ukuzivocavoca umzimba okwenziwe ngabahlengikazi besifo sofuba: Imiphumela yamaviki ayishumi okuqeqesha nge-Upper Limb Circumferences. I-Journal of Physical Therapy Sciences . 2016. 28 (10): 2778-2784.

> Morris, C., noK. Wonders. Ukubuyekeza okuphelile ngokuphepha kokuzivocavoca ngezibonakaliso ze-Lymphedema. I-World Journal ye-Clinical Oncology . 2015. 6 (4): 43-4.

> Nelson, N. Breast Cancer-Related Related Lymphedema and Resistance Exercise: Ukubuyekeza Okuhlelekile. Journal of Strength and Conditioning Research . 2016. 30 (9): 2656-65.