Kulemera-Kuyeza Zochita Zoopsa Kwambiri

Kupititsa patsogolo Mikangano Yachikhalidwe ndi Kukonzekera

Zochita zolemera zolemera zingakhale zofunikira pambuyo pa kuvulala kwa mapewa kapena opaleshoni kukuthandizani kuti mupeze bwino. Wodwala wanu wathanzi angagwire ntchito ndi inu kuti muwonetsetse kuti mumaphatikizapo kuyeza msinkhu ndi zolemetsa zowonjezera.

Ngati muli ndi kupweteka kwa mapewa kapena mutakhala opweteka kwambiri kapena opaleshoni, mukhoza kupindula ndi aphunzitsi ogwira ntchito kuti athe kukuthandizani.

Gawo limodzi lofunika la pulogalamu yanu ndizochita masewera olimbitsa thupi, zomwe zimapangitsa kuti musamangidwe bwino. Mtundu umodzi wa masewera olimbitsa thupi ndipamwamba kwambiri kulemera kwa thupi, komwe kumatchedwanso kutsekedwa kwa maselo amphongo.

Mavuto Amene Amafunika Kulemera Kwambiri Kuchita Zochita Zolimbitsa Thupi

Anthu omwe ali ndi zifukwa zina akhoza kupindula ndi kulemera kwa katundu ndi kuyeza bwino mu quadruped (malo oyendayenda pamagulu anayi) kapena pamalo apulumu. Izi zikhoza kuphatikizapo:

• Sitiroko
• Kutsetsereka kwakukulu kumapeto
• Kukonza katatu kwa Rotator
• Kuvulala kwa Labrum kapena kukonza opaleshoni ya lala
• Kutha kwa Elbow
• Kutaya kwa ma Colles

Kwenikweni, kulikonse kovulaza kumtunda kapena chikhalidwe kungayambitse kuchepetsa kuchepa ndi kudziwika kwanu pamphuwa kapena mkono wanu. (Kulandira ndikumangodziwa thupi lanu pa malo anu.) PT yanu ingakulimbikitseni kuti muzigwira ntchito kuti muyambe kukonza bwino mikono yanu panthawi yanu.

N'chifukwa Chiyani Tiyenera Kuchita Zolemera Kulemera?

Pambuyo pa kuvulala kwakukulu, mukhoza kukhala ndi vuto lopanda malire komanso kuti mudziwe bwino. Kuchita masewero olimbitsa thupi kuti mupange kumapeto kwapangidwe kumalo kungakuthandizeni kuti mugwiritsenso ntchito mkono wanu. Wodwala wanu wanyama angasankhe kugwiritsa ntchito zozizwitsa zosiyanasiyana ndi kupitiriza kuchita masewera olimbitsa thupi monga chonchi kukuthandizani kuti mutuluke pambuyo pa kuvulala kapena kupweteka kwa manja kapena kuchitidwa opaleshoni.

Kupanga mapewa anu mu malo olemera kapena olemera, monga mapulogalamu, akhoza kuchititsa minofu kuzungulira chikho cha rotator ndi tsamba lanu. Minofuyi ikugwira ntchito pamene mutambasula dzanja lanu pamutu kapena pazochitika zomwe zimafuna kuti mukankhire kapena kukoka chinachake. Zingakhale zofooka pambuyo povulazidwa kapena opaleshoni pamapewa anu omwe amafunikira nthawi yochepa. Pa nthawi yopanda malire, phawa lanu kapena mkono wanu ukhoza kuchiritsa, koma kungakhalenso kutaya mphamvu, kuyendayenda (ROM), ndi kuvomereza kwanu.

Kuchita Zochita Zolimbitsa Thupi Pakulemera Kwambiri

Ngati wodwala wodwala akusankha kuyika mapewa ndi manja a manja, iye akhoza kutsatira pulogalamu yowonjezera. Muyenera kupita patsogolo kuchokera ku zosavuta kupita ku zochitika zamaphunziro.

Musanayambe kuchita zozizira, wothandizira wanu ayenera kuonetsetsa kuti mphamvu yanu ndi bata lanu ndizokwanira kuti mutenge thupi. Angakhale kuti mukuchita masewera olimbitsa thupi a rotorator ndi gulu lokaniza ndi supine zolimba zowonjezetsa machitidwe musanayambe zochitika zolemetsa ngati gawo lanu.

Zochitika zomwe zimachitika pochita zolemetsa zonyamula katundu zingaphatikizepo izi:

1. Zithunzi zinayi zolemera zolemera . Ingofika mu malo ngati iwe ukukwawa. Thanthwe limachoka pang'onopang'ono ndi kumanja ndi kutsogolo ndi kumbuyo kwa masekondi makumi atatu mpaka makumi asanu ndi limodzi.
2. Zithunzi zinayi zolemera zolemera pamtunda wosakhazikika . Bwerezerani ntchitoyi pamwamba ndi pillow yaying'ono pansi pa dzanja la mapewa anu ovulala. Kugwiritsa ntchito mpira wa mphira pansi pa dzanja lanu kungakulepheretseni vutoli.
3. Malo amodzimodzi ndi mbali zosiyana . Yambani mu malo a quadruped, ndiyeno kwezani dzanja lanu lovulala mpaka likufanana ndi pansi. Gwiritsani ntchito malowa kwa masekondi angapo, ndiyeno mubwerere ku malo oyambira. Bweretsani nthawi 10 mpaka 15. Onetsetsani kuti muzisunga bwino dzanja lanu panthawiyi. Kumbukirani, dzanja losalimala limasunthira, choncho mapewa anu omwe amafunikira ntchito akunyamula kulemera kwanu.

1. Malo amodzimodzimodzi ndi mkono wopambana pa malo osakhazikika . Chitani zojambula 3 pamwambapa ndi dzanja lanu pamtsamiro kapena mpira wawung'ono.
2. Malo amodzi okhazikika pa bolodi la BAPS . Pulogalamu yanu ya PT ingakhale ndi chipangizo chochita masewero olimbitsa thupi chomwe chimatchedwa BAPS bolodi kuti zikhale zovomerezeka. Mutha kuigwiritsira ntchito mofanana. Lembani manja anu pa bolodi la BAPS, ndipo likhalebe lokhazikika pamene mukuyendetsa kulemera kwa chigawo cha quadruped. Zoonadi, ntchitoyi ikhoza kuchitidwa kuchipatala cha PT osati monga gawo la pulogalamu yanu ya kunyumba (pokhapokha mutakhala ndi BAPS bolodi).
3. Mapangidwe a katundu wolemera . Mukakhala ndi mphamvu zokwanira ndi zowonjezereka, mutha kuchoka pa malo achitetezo ndikubwezeretsani ndondomekoyi mu malo apulaneti. Kungoyambani polowera pandepala, ndiyeno musinthe kulemera kwanu kumbali ndi kumbuyo ndi kumbuyo.
4. Malo okwera pa malo osakhazikika . Bwezerani mapulogalamuwo ndi kulemera kwa masewera olimbitsa thupi 6 poyika dzanja lanu pa malo osakhazikika.
5. Malo apulaneti pa bolodi la BAPS . Gwiritsani ntchito nsonga zazitali poyendetsera manja anu pa bolodi la BAPS.
6. BOSU Walkovers . Ngati muli ndi BOSU, mungagwiritse ntchito pazomwe mumaphunzitsira ndikuphunzitsidwa. Ingolowera pamalo apulumu ndi manja anu pa BOSU, ndi "sitepe" pambali ndi dzanja limodzi, ndiyeno lina. "Yendani" mbali ya BOSU ndi manja anu. Onetsetsani kuti mupitirizebe kugwira ntchito yanu yopuma. Gwiritsani ntchito mobwerezabwereza maulendo khumi a lateral walkovers ndi BOSU.
7. Chotsatira chapamwamba chakumapeto chikuyenda ndi magulu otsutsa . Pochita masewerowa, pezani gulu lokaniza pambali panu, ndipo mulowe pansi. Yendani manja anu pambali, mukutsutsana pa gulu pamene mukupita. Pitirizani kukhazikika pamtunda mwa kusunga mbali yanu yopitako, ndipo yendani manja anu pambali pa mapazi khumi kumanzere ndi khumi kumanja. Mapazi anu adzayenda pambali pamene mukupita.

Ngati kuchita masewera olimbitsa thupi kumayambitsa kupweteka, muyenera kulowa ndi dokotala kapena PT kuti muonetsetse kuti mukuchita bwinozo ndikutsimikizira kuti zili bwino.

Kupititsa patsogolo uku kumangoyamba ndi malo oyendayenda ndipo amapita patsogolo kupita patsogolo kwa mapewa anu ndi kukana ndi malo osakhazikika. Wodwala wanu wathanzi akhoza kukuthandizani kusankha nthawi yoti mupite patsogolo panthawi iliyonse yazomwe mukuchita.

Mwina simungathe (kapena mukuyenera) kupangitsa kuti mupite patsogolo. Anthu ena amapeza kuti zosavuta zolemera zowonjezera zimakhala zokwanira kuti zikhale bwino komanso zimagwira ntchito. Anthu ena, makamaka omwe amachita nawo maseŵera apamwamba, angafunikire kupita patsogolo kupita kumapeto apamwamba kuti athetseretu.

Musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, muyenera kukaonana ndi dokotala kuti muonetsetse kuti zochitika zolimbitsa thupi zili zoyenera kuti muzichita.

Kuvulala kapena kuchitidwa opaleshoni kumatha kukulepheretsani kuchita ntchito yanu yachibadwa kapena zosangalatsa. Ngati muli ndi ululu kapena kufooka kwa mapewa, pulogalamu ya rehab ndi wodwalayo angakuthandizeni kubwezeretsa ROM komanso mphamvu. Chigawo chimodzi cha pulogalamu yanu ya rehab ikhoza kukhala yopambana kwambiri yochita zolemetsa mu quadruped kapena pamalo apulumu. Mukachita bwino komanso mutapita patsogolo, zochitikazo zingakuthandizeni kuti mupeze ntchito yambiri kuti mutha kubwerera kuntchito yanu yapitayi.

> Zotsatira:

> Matthews, MJ, etal.Quadrupedal Movement Training Amapangitsa Makhalidwe Ovomerezeka ndi Kuyanjanitsa Pamodzi. Human Movement Science. 2016; 47 (6): 70-80.

> van der Meijden, etal. Kukonzekera Pambuyo pa Kukonzekera Kwambiri Kowonongeka kwa Arthroscopic: Mfundo Zamakono Zopenda ndi Zowonetsera Zolemba. Int J Masewera Olimbitsa Ther. 2012; 7 (2): 197-218.

> Chabwino, SN, etal. Ndemanga Yophunzira Yophunzira Kuzindikira Rotator Cuff Kugwiritsa Ntchito Panthawi Yoyamba Kukonzekera Zojambula Zojambula Zotsitsimula Zotsitsimutsa. J Exer Phys Online. 2016; 19 (3): 70-99.