Ngati muli ndi ululu wa ululu , mukhoza kutumizidwa kwa wodwalayo kuti akuthandizeni kuchepetsa kupweteka kwanu ndikupangitsani kuyenda kwanu. Wothandizira wanu wathanzi adzagwira ntchito mwakhama ndi inu kuti akuthandizeni kubwerera kuntchito yogwira ntchito komanso kuti mutha kugwiritsa ntchito mkono wanu ndi mapewa.
Wodwala wanu wathanzi angagwiritse ntchito mankhwala ndi njira zosiyana zothandiza kuthana ndi vuto lanu. Imodzi mwa mankhwala abwino kwambiri pa mapewa anu ndi masewera olimbitsa thupi. Wodwala wanu wathanzi angayang'ane mkhalidwe wanu wamaperewa ndikupatsani machitidwe abwino.
Mitundu ina ya masewero olimbitsa thupi lanu ndi awa:
- Kuyenda mozungulira (ROM)
- Kugwiritsira ntchito mapulaneti oyendayenda kuti musinthe kayendetsedwe kake
- Kuthamanga kwachangu
- Khutu yowonjezera Rotator
- Mphepete mwamphamvu
Zowonjezera izi ndi zofanana ndi pulogalamu yomwe PT ingagwiritse ntchito panthawi yanu yokhayokha kuti ikuthandizeni kupeza mphamvu yanu. Mphuno, kapena mapewa, ndi mafupa amphongo omwe ali pambali iliyonse kumbuyo kwanu. Zitsulo za mapewa ndi mbali ya scapula.
Ngati mukuvulaza mapewa anu, mungaone kuti n'kovuta kugwiritsa ntchito bwino mkono wanu, ndipo nthawi zina mungayambe kugwiritsa ntchito phazi lanu kuti muthandize dzanja lanu. Izi zingayambitse zizoloŵezi zoipa zomwe zingapitirize kuchepetsa kugwiritsa ntchito mkono wanu mwachizolowezi mutatha kuvulala kwanu. Ngati ndi choncho, wodwala wanu angapereke zozizwitsa zokhazikika kuti akuthandizeninso kuti muyambe kuyendetsa bwino komanso kugwiritsa ntchito mapewa anu.
Mavuto ambiri omwe angayambitse kugwiritsidwa ntchito kosafunika kwa mapewa ndi omwe angafune kuti zinthu zikhale zolimbitsa thupi zikuphatikizapo, koma sizingatheke ku:
- Mphuno ya Rotator imalira ndi tendinitis
- Phiko bursitis
- Kuchitidwa opaleshoni
- Matenda a nyamakazi
- Frozen shoulder
- Mphindi kusokoneza
- Pambuyo pa mapeto apamwamba
- Dyskinesia
Musanayambe izi kapena zochitika zina zamapepala, ndibwino kukaonana ndi dokotala kapena wodwalayo kuti mudziwe kuti kuchita bwino kuli koyenera kuti muchite.
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Kulimbitsa Mtima Kumodzi Kuchita ZochitaNjira yoyamba yogwirizira ntchito ndi mzere wokhazikika. Mukuchita izi pogona pamimba pa bedi. Gwiritsani mbali imodzi ya bedi kuti mkono wanu ukhale pansi. Ndiye, pang'onopang'ono mukhomerera mdzanja lanu ndikukweza dzanja lanu pamtunda wanu. Cholingacho chiyenera kumverera ngati mukukoka pa chingwe kuti muyambe kumanga.
Pamene mukukweza dzanja lanu, mapewa anu ayenera kupita pang'onopang'ono kumbuyo. Dzanja lanu likafika pafupi, musunge malowa kwa masekondi amodzi kapena awiri, ndipo pang'onopang'ono mubwerere kumalo oyambira. Bwezerani izi mobwerezabwereza kubwereza zisanu ndi zitatu mpaka 15. Mukhoza kupanga zovuta kwambiri pochita zolemetsa pang'ono kapena zonyansa m'manja mwanu.
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Zochita Zowonongeka Zowonongeka TKuchita zovuta "T" (njira zosavuta kugona pansi), bwerani m'mimba mwako pambali pa bedi ndi kuyika mkono wanu molunjika. Mutha kuthandizira mutu wanu ndi dzanja lanu pamphumi panu.
Pamene mutasunga dzanja lanu molunjika, pang'onopang'ono mutambasula dzanja lanu kumbali ndikunyamulira kumbuyo kwa msana wanu. Muyenera kumverera ngati theka la kalata "T." Gwiritsani ntchito malowa kwa masekondi awiri mpaka awiri, ndipo pang'onopang'ono mubwerere kumbuyo.
Bwerezani zochitika izi kwa zaka eyiti kapena 15 zobwereza. Mukamaliza, pitirizani kuchita zotsatirazi.
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Kuchita Zozizwitsa Yowonjezereka Kulimbitsa ThupiYowonjezereka "Y" yachitidwa ngati yowonjezereka "T" kupatula kuti mkono wako umapanga kalata "Y" panthawiyi.
Yambani mwagona m'mimba mwanu pa kama ndi mkono wanu utapachikika pansi. Pang'onopang'ono kwezani mkono wanu mu njira yozungulira kuti mapewa anu azigwedeza kumbuyo kwanu. Thupi lanu liyenera kukhala likuyang'ana pamwamba. Muyenera kumverera ngati theka la kalata "Y" pamene muli pamalo apamwamba kwambiri.
Gwiritsani ntchito "Y" malo kwa masekondi awiri kapena awiri. Pang'onopang'ono tsitsirani kumalo oyambira ndikubwereza kubwereza 8 mpaka 15. Kenaka mukhoza kupita kuchithunzi chokhazikika.
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Zowoneka "Ine" Zowonjezera Kulimbitsa ThupiYambani chokhazikika "I" pamalo omwewo monga zozizwitsa zina zonse zolimbitsa thupi. Kungogona pamimba mwako ndi dzanja lako likulendewera. Sungani mzere wanu molunjika ndi kukweza dzanja lanu pamwamba. Mapewa anu ayenera kupewera pang'onopang'ono pamene mukuchita izi ndipo mkono wanu ukhale pafupi ndi khutu lanu pamalo apamwamba.
Gwiritsani malo apamwamba kwa masekondi awiri kapena awiri, ndipo pang'onopang'ono mubwerere mkono wanu kumalo oyambira. Bwerezani zochitika izi 8 mpaka 15 kubwereza.
Mukatha kuchita masewerawa mosavuta, mukhoza kuwapangitsa kukhala ovuta kwambiri pokhala ndi kachilombo kakang'ono m'dzanja lanu. Ngati mulibe dumbbell, gwiritsani chithandizo cha supu kapena botolo la madzi. Ingokumbukirani kuyamba ndi kulemera kwake. Pili imodzi kapena awiri ayenera kuchita. Kulemera, posachedwa, kungayambitse kupweteka kwa m'mapewa anu. P PT yanu ingakuthandizeni kutsogolera ngati muyenera kuwonjezera kukaniza zolimbitsa thupi.
Mawu Ochokera
Kumva ululu ndi kusagwirizana ndizovuta zomwe wodwala wanu angakuthandizeni kuti muziyenda. Zozizwitsa zolimbitsa thupi ndi njira yabwino yowonjezereka bwino ndikugwiritsa ntchito mkono wako pambuyo povulala kapena kuchitidwa opaleshoni. Zochita izi zikhoza kuchitidwa kangapo pa sabata kuti muteteze mphamvu zoyenera komanso zowonongeka pamapazi anu kuti muteteze mavuto amtsogolo.
> Chitsime:
> Chiguduli, Vitsarut etal. Zotsatira za zozizwitsa zolimbitsa thupi pa zowawa zomwe zimagwirizanitsidwa ndi odwala omwe ali ndi matenda a scapulocostal: Mayesero osagwiritsidwa ntchito mosavuta. Journal of Bodywork and Movement Therapies. Jan 2016. 20 (1): 115-122.