4 Tendon Gliding Exercises for Carpal Tunnel Mpumulo

Zochita zolimbitsa thupi za Tendon nthawi zambiri ndi chida chothandizira kuthetsa zizindikiro za matenda a carpal tunnel . Cholinga cha masewerowa ndi kukonzanso njira yanu yomwe imayenderera mumsewu wa carpal wa dzanja lanu ndi kuchepetsa kupweteka kumene kungachepetse kuchita kwanu, ntchito za tsiku ndi tsiku monga kujambula kapena kugwiritsira ntchito. Tendons omwe amatha kuyenda bwino ndikugwiritsira ntchito chingwe cha carpal kuthandiza kuti manja anu ndi zala zikugwiritsidwe bwino.

Yesani zotsatirazi zotsatirazi zomwe zimathandiza kuchepetsa ululu ndi kumenyana ndi matenda a carpal . Mungagwiritsenso ntchito masewerawa kuti muteteze mavuto amtsogolo ndi matenda a carpal mumtendere ndikulimbikitseni kuyenda bwino.

Onetsetsani kuti muwone dokotala wanu kapena wodwalayo kuti atsimikizire kuti mukuyenera kuchita izi. Komanso, funsani dokotala wanu ngati zizindikiro zanu zili zovuta kapena mwakhalapo kwa milungu yoposa inayi.

Yambani ndi dzanja lanu lotseguka, monga mukuwuza wina kuti ayime. Pambuyo pa malo alionse otsogolera, bwererani ku malo otseguka kwa masekondi awiri kapena atatu.

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Zolemba Pansi Pansi

Pongani pang'ono zala zanu mpaka phokoso likhale lopota ndipo chingwe chala chanu chikugwirana ndi zala zanu. Musakhale ndi ululu uliwonse pamene mukuchita izi, ngakhale mutakhala ndi nkhawa m'minwe kapena dzanja lanu. Gwiritsani ntchito malowa kwa masekondi awiri kapena atatu ndipo mubwerere ku malo otseguka.

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Nkhanza

Kuchokera kumalo otseguka, pang'onopang'ono mupange nkhonya ndi kufinya modekha. Izi ziyenera kukhala zopanda ululu. Gwiritsani ntchito malowa kwa masekondi awiri kapena atatu ndipo mubwerere ku malo otseguka.

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"L" malo

Pewani zala zanu patsogolo, koma onetsetsani kuti mukuwongolera bwino zala zala zanu. Chophatikizira chokha chimene chala chanu chikugwirana chanza. Dzanja lanu liyenera tsopano kukhala mu mawonekedwe a "L." Gwiritsani ntchito malowa kwa masekondi awiri kapena atatu ndipo mubwerere ku malo oyamba.

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Zolemba ku Palm Position

Bendani zala zanu pachigawo choyamba ndi chapakati. Malangizo a zala zanu ayenera kupumula mokoma pa dzanja lanu. Gwiritsani ntchito malowa kwa masekondi awiri kapena atatu ndipo mubwerere ku malo otseguka.

Bwerezerani mavitaminiwa mobwerezabwereza katatu patsiku kuti athandize kuthetsa zizindikiro komanso kupewa matenda a carpal tunnel. Mwa kusunga matayala anu moyenera, mutha kukhala otsimikiza kuti mutambasula dzanja lanu ndi mawonekedwe anu kusuntha zabwino zomwe angathe.