3 Zochita Zotengera Rotator Cuff Kuvulala

Zochitika Zopanda Zomwe Zimagwiritsidwa Ntchito Poyambira Rehab

Pendulum magulu ndi isometric mazenera ndi zochitika zolimbitsa thupi zomwe zimagwiritsidwa ntchito mofulumira kuchipatala kuti zisavulaze pamapewa. Machitidwe awa osakhudzidwa nawo amathandizira kubwezeretsa kayendetsedwe kake ka minofu ndi mgwirizano omwe amapanga chingwe cha rotator .

Chombo cha rotator chingakhoze kuonongeka chifukwa cha kugwiritsidwa ntchito mopitirira muyeso kapena kuvulaza koopsa monga collarbone .

Khola lovunda la rotator , limene minofu imatha kupasuka kapena kupunduka, imakhala yowonongeka pamaseŵera omwe amafunikira kupita patsogolo, monga kuponyera kapena kufika.

Chifukwa chovulaza chirichonse ndi chosiyana, nkofunika kuti mugwire ntchito ndi dokotala wanu ndi wodwalayo kuti mupange pulogalamu yoyenera kuvulaza ndi msinkhu wanu. Zochita za Rehab zakonzedwa kuti abwerere wothamanga kuti akwanitse kugwira ntchito mofulumira komanso bwinobwino.

Mmene Mungachitire Pendulum Circles

Pendulum mabwalo angakhoze kuchitidwa kunyumba ndi mpando kapena tebulo. Pamene mukupita patsogolo ndi kuvulaza kwanu, mukhoza kuwonjezera kulemera kwake (mapaundi awiri kapena asanu) kuti muthe kulimbitsa mphamvu.

Kuchita dera la pendulum:

1. Benderani patsogolo madigiri 90 m'chiuno, pogwiritsa ntchito mkono wanu wosasokonekera kuti mutha kudzisamalira nokha pa mpando kapena tebulo.
2. Lolani mkono wovulalawo ukhale wotayirira pansi.
3. Pogwiritsa ntchito kulemera kwa mkono wanu, yambani kupanga mabwalo ang'onoang'ono monga pendulum, kutulutsa dzanja lanu ndikuyendayenda kuchokera pamapewa. Lolani kukula kwa mkono wanu kukulimbikitseni mwachangu kwa mabwalo 10.

1. Imani ndi kubwereza mosiyana ndi mabwalo 10, kuyendetsa kayendedwe kosavuta ndi kuyendetsedwa.
2. Bwerezani mobwerezabwereza kasanu kumbali iliyonse, kuonjezera chiwerengero cha kubwereza pamene mukupambana.

Mmene Mungapangire Kuyeza Kwambiri Kutembenukira Kwina Kunja

Isometrics ndi mtundu wa masewero olimbitsa thupi omwe maonekedwe ake ndi minofu sizingasinthe panthawi yopuma.

Zomwe zimachitika kumalo otetezeka, nthawi zambiri zimagwira ntchito motsutsana ndi minofu yotsutsana ndi yotsatira kapena kukanikiza gawo la thupi motsutsana ndi chinthu chokhazikika monga khoma.

Kachilendo kamene kamakhala kozungulira kunja ndizochita masewera olimbitsa thupi omwe angathandize kulimbitsa minofu yaing'ono yomwe imakhala yochepa. Kuchita kasinthasintha zakunja:

1. Imani mozungulira pakhoma pafupi masentimita asanu ndi limodzi kutali ndi mapewa ovulala omwe ali pamtambo.
2. Gwirani mphutsi zanu 90 madigiri, kupanga nkhonya, ndikukankhira kumbuyo kwa chibonga chanu kumalo ngati kuti mukuyendetsa mkono wanu panja. (Mukhoza kudula dzanja lanu ndi thaulo ngati mukufunikira.) Pewani pakhomopo kwa masekondi pafupifupi asanu popanda kusuntha mapewa ndi kumasulidwa.
3. Bwerezerani mobwerezabwereza 10 mpaka 15.

Mmene Mungagwiritsire Ntchito Mzere Wathunthu Wosinthasintha

Mzere wozungulira mkati umasinthasintha mkati ndi yang ya yang yangoyesewero. Kuti muchite izi moyenera:

1. Yang'anani pa ngodya ya khoma ndikuyika phewa lovulala pafupi ndi ngodya.
2. Gwiritsani malonda anu madigiri 90, kwezani nkhonya ndikukankhira mkati mwa chibonga chanu kumbali ngati khoma. (Kachiwiri, mukhoza kutambasula dzanja lako ndi thaulo, ngati kuli kofunikira.) Pemphani pang'onopang'ono masekondi asanu popanda kusuntha mapewa ndi kumasulidwa.

1. Bwerezerani mobwerezabwereza 10 mpaka 15.

> Chitsime:

> Fleming, J ;; Seitz, A .; ndi Ebaugh, D. "Exercise Protocol kwa Treatment ya Rotator Cuff Impingement Syndrome." J Athl Train . 201; 45 (5): 483-5. DOI: 10.4085 / 1062-6050-45.5.483.