Pambuyo pa opaleshoni ya m'mawere , kuchotsa mitsempha ya mitsempha , kapena mazira a m'mawere, muyenera kuchita zina zowathandiza kuti muthe. Kuchita zinthu zina zosavuta kumathandiza kumachepetsa zotsatira za mankhwala, ndikubwezeretsani kuntchito zowoneka bwino. Onetsetsani kuti mukambirane zolinga zanu ndi dokotala wanu musanayambe.
Zisamaliro Zopangira Zida Zachimbudzi Patatha Opaleshoni Yachiberekero
Ngati muli ndi zotsekemera , dikirani mpaka iwo atuluke, kuti ayambe kuchita masewera olimbitsa thupi. Ngati muli ndi sutures m'malo, musawavutitse. Musati muzichita zochitika zirizonse mpaka kufika powawa.
Vvalani kuti mutonthoze, kotero mutha kuyenda mosavuta. Yambani malo omwe mumachita masewera olimbitsa thupi - malo ophimbidwa, kapena malo omwe mungathe kuika pamtambo wochita masewera olimbitsa thupi.
Limbikitsani opaleshoni yanu pambali ndi manja musanayambe kuchita masewera olimbitsa thupi - kutsuka, tub soak, kapena kugwiritsa ntchito compress yofewa kwa mphindi pafupifupi 20. Sungani pang'onopang'ono komanso mofatsa pamene mukuchita masewera olimbitsa thupi, kuthamanga bwino, koma osati phokoso la ululu.
Chitani zochitika zanu kawiri pa tsiku. Bwerezani ntchito iliyonse 5 mpaka 7, kuchita izo molondola momwe mungathere. Mungafune kusewera nyimbo yochepetsetsa, yolimbikitsa pamene mutambasula. Yesetsani kuchita masewera olimbitsa thupi lanu. Izi zidzakufulumizitsani kupumula ndikukupatsani zotsatira zabwino.
Pano pali zomwe mukusowa kuti muyambe kuchita izi:
- Malo amodzi okwanira kuti agone
- Kutalika kwa khoma losavomerezeka, lalitali kuposa momwe mungagwiritsire ntchito
- Kona ya chipinda, kapena khomo lotseguka
- Chovala chosambira
- Katundu, nsonga ya msuzi, kapena ndodo (mwachangu)
- Mpando wolimba womwe uli ndi nsana umene ukhoza kuthandizira mapewa anu
Wokonzeka? Tiyeni tiyambe ndi zochitika zina.
Wand Lift - Zochitika Pakati pa Zida Zonse
Pambuyo pa opaleshoni ya m'mawere, opaleshoni yanu imakhala yovuta, choncho machitidwe a manja ndiwo njira yofunikira yowonjezera kusintha kwanu ndikuwonjezera kuyendayenda kwanu. Mungagwiritse ntchito zinthu zapanyumba pamtunda: ndodo, nsonga yamabedi, nsalu, chipilala cha nkhuni kapena ndodo yochita masewera olimbitsa thupi. Ulendo wanu uyenera kukhala wochuluka kusiyana ndi mapewa anu ndi okwanira mokwanira kuti mumvetse mosavuta.
Wand Lift - Zochitika Pansi
Pezani masewera olimbitsa thupi lanu ndikukonzekera kukwera kwina pogwiritsa ntchito malo omwe mungagone.
- Gona kumbuyo kwako, kusunga nsana ndi khosi mwakachetechete.
- Pofuna kutsekereza kumbuyo kwanu, kwezani maondo anu (onani mafanizo).
- Mapazi anu ayenera kukhala otsetsereka pansi, kuphatikiza mbali. Musagwirane mawondo anu pamodzi - monga mapazi anu, ayenera kukhala osiyana.
- Mikono yanu yakumtunda idzakhala pansi ndi nthiti yanu, ndipo dzanja lanu lidzamvetsetsa wandimayo momwe ilili m'makutu anu.
- Manja anu ayenera kukhala osiyana mbali panthawiyi. Izi zimalola mikono yanu kuthandizana kuthana ndi mtunda ndikusinthasintha mapewa anu.
1. Gwirani maulendo onse awiri ndikuwongolera manja anu. Ngati mumakonda, sungani makutu anu, koma musatope. Sungani mapewa anu apansi pansi.
2. Ndi manja awiriwo molunjika, kwezani wodutsa pamutu panu. Kwezani motalika momwe mungathe popanda kupweteka. Gwiritsani ntchito dzanja lanu losakhudzidwa kuti muthandize dzanja lanu la opaleshoni. Sungani zida zofanana - musasokoneze wandolo pamutu panu. Gwirani mawondowa pamalo ano kwa masekondi asanu pamene minofu yanu ikutambasula.
3. Gwiritsani manja anu ku Malo 1, ndipo mupumule pang'ono.
4. Bwerezani zochitika izi 5 mpaka 7.
Osadandaula ngati simungathe kukweza nzimbe yonseyo - chitani zomwe mungathe. Pang'onopang'ono kuwonjezera kutambasula, kotero mukhoza kusintha mosavuta. Yesetsani kusuntha mapewa anu panthawiyi.
Kuphika kwa Elbow - Zochita Pansi
Nayi njira yabwino yowonjezera kayendetsedwe kanu pamutu ndi paphewa. Ichi ndi chimodzi mwa zochitika zambiri za manja zomwe mungachite pambuyo opaleshoni ya m'mawere. Mapiko a Elbow amathandiza pazeng'onoting'ono ndi pamtundu wa minofu kusinthasintha.
Kuphika kwa Elbow - Zochita Pansi
Chitani zotsatirazi muli pogona kapena pansi. Izi zidzakuthandizani kumangirira mapewa anu pomwe mapewa anu akuzungulira. Ugone pansi ndi mawondo ako akukweza ndipo manja ako atapachikidwa kumbuyo kwa khosi. Sungani nsana ndi khosi lanu molunjika.
- Yambani ndi manja anu atagwedezeka kumbuyo kwa khosi lanu ndi zigoba zanu zikuloza padenga.
- Kuika manja anu pamutu ndipo mutu wanu ukadalipo, panizani zidutswa zanu pang'onopang'ono ndi pansi pansi. Gwiritsani ntchito malowa kwa masekondi atatu kapena asanu.
Bwerezani ntchitoyi nthawi zisanu ndi ziwiri. Osadandaula ngati simungathe kuchepetsa mphutsi zanu mpaka pansi - chitani zomwe mungathe. Pang'onopang'ono kuwonjezera kutambasula, kuti mapewa ako asunthidwe kachiwiri. Sungani mapewa anu pamaphunziro awa - ingoganizirani pazako ndi phazi lanu.
Chifuwa Chotambasula - Zochita Zochita
Kuchita chifuwa kumatambasula kungakhale kusangalatsa kwambiri. Mukhoza kuchita masewerawa mutagona pansi kapena pabedi panu. Chifuwacho chitambasula kumathandiza kuwonjezera kusinthasintha kwa mitsempha ya mchifuwa, zomwe zingamve zolimba ndi zolimba pambuyo pa opaleshoni ya m'mawere .
Chifuwa Chotambasula - Zochita Zochita
Konzekerani ntchitoyi mwa kugona pansi kapena pabedi lanu. Ngati mugwiritsira ntchito bedi lanu pa zochitikazi, yanizani mapewa anu pafupi ndi zovuta zomwe mungathe. Izi zimakupatsani mwayi wopambana kwambiri. Maondo anu akhoza kukhala okwera, monga mu zochitika za Wand Lift, kapena mukhoza kusunga miyendo yanu.
- Kwezerani opaleshoni yanu pambali, mpaka ikhale yozungulira thupi lanu.
- Pang'onopang'ono mosamala, tsitsani mkono wanu pansi ndi kumbali. Mvetserani modzichepetsa mu minofu ya mchifuwa. Musalole kutambasula dzanja lanu ngati kutambasula kukupweteka - musamachite masewera olimbitsa thupi. Gwiritsani ntchito malowa kwa masekondi pafupifupi 30.
Bwerezani ntchitoyi 3 mpaka 5. Musagwiritse ntchito zitsulo zili m'manja mwanu kuti muthandize kutambasula. Ngati muli ouma kwambiri pambuyo pa opaleshoni, zingatenge nthawi kuti mukhalenso osinthasintha mu chifuwa chanu. Dzipatseni nthawi, kumbukirani kusuntha modekha.
Mphungu Yamphwa Finyani - Takhalapo Zochita Zolimbitsa Thupi
Pagululi pamakhala zovuta zolimbitsa thupi ndi bwino. Mukhoza kuchita masewerowa poimirira kapena pansi. Ichi ndi chimodzi mwa zovuta zambiri zomwe mungachite pambuyo pa opaleshoni ya m'mawere, kuti muwonjezere kusintha kwanu. Apa pali momwe mungagwiritsire ntchito mapewa.
Mphungu Yamphwa Finyani - Takhalapo Zochita Zolimbitsa Thupi
Chitani zotsatirazi mutakhala pampando, pampando wa mpando, kapena pamphepete mwa bedi lanu. Mukusowa malo okwanira kumbuyo kwanu kuti mupume manja anu ndi kusinthasintha. Khalani molunjika, kusunga msana wanu ndi khosi molunjika.
- Yambani poyika manja anu palimodzi kumbuyo kwanu. Sungani mapewa anu ndi manja anu momasuka. Yang'anani molunjika patsogolo.
- Kuika manja anu palimodzi, kukoketsani mapewa onse mmbuyo ndi kubwerera pamene mutembenuza makomo anu mkati. Muyenera kumamva mapewa anu akusunthira msana wanu. Gwiritsani ntchito malowa kwa masekondi atatu kapena asanu, kuti mutsegulidwe. Chifuwa chanu chidzafutukula patsogolo.
Bwerezani ntchitoyi nthawi zisanu ndi ziwiri. Ngati simungathe kusuntha mapewa ndi manja mozungulira koma osadandaula - chitani zomwe mungathe. Yesetsani kuwonjezera nthawi yanu yotambasula monga momwe mukumvera, kuti mapewa anu asunthirenso.
Mbali Ikuyenda - Ndakhalapo Kuchita Zochita Zolimbitsa Thupi
Kutambasula modekha kumbali yanu ndi njira yabwino yothetsera kuchipatala. Mbali yowonjezera ikhoza kuchitidwa pamalo okhala. Izi zimathandiza ndi thunthu, mapewa, ndi mkono kusintha.
Mbali Ikuyenda - Ndakhalapo Kuchita Zochita Zolimbitsa Thupi
Kodi mbali iyi imatuluka modekha ndi pang'onopang'ono. Chitani zomwe mungathe kuti manja anu athandizidwe pamutu panu pamene akugwedezeka - pewani kutsogolo. Izi zidzatambasula khoma lanu pachifuwa, thunthu, msana, khosi, mapewa, ndi mikono.
- Khalani pa mpando wolimba ndi iwe kumbuyo ndi khosi molunjika, ndipo manja ako atsekedwe mu chikwama chako. Mukhoza kugwirana pamodzi (monga momwe mukuwonetsera) kapena dulani maondo anu ndi mapazi anu pambali pa phazi limodzi.
- Ndi manja anu mutagwirizanitsa pamodzi, kwezani manja anu pamutu mwanu. Simusowa kuti muwongole manja anu, koma onani momwe mungakwezere manja anu kuti mukhale bwino. Imani ngati mukumva ululu.
- Kuyika manja anu pamwamba ndi mapazi anu pansi, kuwerama pachiuno ndi kumverera bwino mutambasula manja ndi mbali zanu. Gwirani izi kwa masekondi atatu.
- Bwererani ku malo 2.
- Bendani mosiyana ndi kutambasula, kugwiritsira ntchito izi kwa masekondi atatu.
Bweretsani mbali zisanu mpaka kasanu ndi kawiri.
Kukula Kumtunda - Kuchita Zochita Zolimbitsa Thupi
Mukhoza kuchita khoma (kapena kukwera khoma) njira zosiyanasiyana, kugwiritsa ntchito imodzi kapena zida ziwiri panthawi imodzi. Magulu osiyana amagwira ntchito minofu yanu ya rotator m'njira zosiyanasiyana, kuonjezera kuyenda kwanu.
Kukwera Pakhoma Loyamba - Kuyang'anizana ndi Khoma
- Imani moyang'anizana ndi khoma, ndi zala zanu za pafupi masentimita 8 kapena 10 kutali ndi bolodi. Ikani manja anu pa khoma pafupi ndi msinkhu wa diso. Awa ndi malo anu oyambira.
- Yendani zala zanu pakhomopo, kukwera mmwamba momwe mungathere. Mverani mapewa anu pamodzi ndi minofu yanu ikugwira ntchito pamodzi. Yambani manja anu molunjika pamwamba pa khoma, popanda kupita kumbali. Sungani thupi lanu ku khoma, ngati mutha kufika pamwamba. Gwirani manja anu pamalo okwera omwe mungathe kusamalira kwa masekondi 15.
- Sula manja anu ndi kuwalola kuti ayambe kumalo anu oyamba.
Bwerezerani Pakhoma Loyamba Pang'anani 3 mpaka 5 nthawi. Cholinga chanu ndi kukweza manja anu pamutu momwe mungathere.
Kukwera Mbali Yachimbali - Kumbali ya Khoma
- Imani ndi opaleshoni yanu kumbali, ndi chidendene chanu pafupi masentimita 8 kapena 10 kutali ndi bolodi. Ikani dzanja limodzi pa khoma pafupi ndi msinkhu wa diso. Tambasulani dzanja ili pafupi ndi mikono iwiri yopita kutsogolo (kapena pa digiri 30 digiri kuchokera mthupi lanu). Awa ndi malo anu oyambira.
- Tsopano yendani zala zanu pamwamba pa khoma, kukwera mmwamba momwe mungathere. Mverani mapewa anu osakanikirana ndikugwedeza minofu yanu. Yambani dzanja lanu mmwamba pa khoma, mukuwongolera mphuno yanu pamene mukupita. Sungani thupi lanu ku khoma, ngati mutha kufika pamwamba. Gwirani dzanja lanu mokweza momwe mungathe kukhalira kwa masekondi pafupifupi 15.
- Sula mkono wako ndikuyambiranso malo oyambira.
Bweretsani Mbali Yoyang'ana Kumwamba Pitilira 3 mpaka 5 ndi mkono uliwonse. Izi zimathandiza kumagwira ntchito pamodzi ndi minofu yapamwamba kuti mukhale osinthasintha.
Chimake Chokwera - Kuchita Zochita Zolimbitsa Thupi
Kuphulika kwa chimanga ndi njira yabwino yotambasula minofu yanu ya pectoral - minofu yaikulu yomwe imadutsa pachifuwa chanu. Zonse zomwe mumasowa ndi ngodya ya chipinda komanso nthawi yochulukirapo. Kutambasula minofu yanu ya pectoral kumakuthandizani kuti mupulumutsidwe kuchokera kuchipatala .
Chimake Chokwera - Kuchita Zochita Zolimbitsa Thupi
Pambuyo pa opaleshoni ya m'mawere kapena m'mapewa, minofu yanu ikhoza kukhala yolimba ndi yolimba. Njira imodzi yowonjezeretsa minofu imeneyi ndikupanga mapulaneti ena. Ngati mulibe ngodya ya chipinda chokhala ndi khoma lokwanira komanso malo ogwiritsira ntchito, pezani khomo lotseguka kuti muzigwiritsa ntchito. Lingaliro ndi kugwiritsira ntchito thupi lanu lolemera kuti musagwiritse ntchito minofu ya chifuwa.
- Yendetsani ku ngodya ya chipinda ndikupuma mbali zonse ziwiri pamwamba, pokhala ndi mikono yanu pansi. Pamene mukuima molunjika, tengani pafupi theka la nsana. Ichi chidzakhala malo anu oyamba.
- Ndi kumbuyo kwanu molunjika, ndikusunga mawonekedwe anu ndi mapazi anu, khalani mwangwiro mu ngodya mpaka mutakhala bwino. Muyenera kumamva mapewa anu akusunthira msana wanu. Gwiritsani ntchito malowa kwa masekondi pafupifupi 30, kenako pang'onopang'ono mubwerere ku Position 1.
Bwerezani ntchitoyi katatu, kenaka pumulani mpumulo. Onetsetsani kuti musagwedeze msana wanu kapena kumanga mikono yanu pakhoma pamene mukupanga mapepala. Ngati simungathe kudalira pakona patali, ndizobwino - chitani zomwe mungathe. Sungani mosamala ndi bwino. Imani ngati mukumva ululu. Pambuyo pake, mudzatha kuchita molondola pamakona.
Chovala Chofunda - Zochita Zolimbitsa Thupi
Pofuna kuti mapewa ako ayendetsedwe pambuyo pa opaleshoni ya m'mawere, yesetsani thaulo ili kutambasula - limagwirira ntchito kumbali yanu yoyendayenda. Kuchita thaulo kumatulutsidwa kawiri patsiku kumapangitsa kuti mapepala anu azikhala osasinthasintha komanso kuyenda mosiyanasiyana.
Chovala Chofunda - Zochita Zolimbitsa Thupi
Kuti thaulo lidzatambasulidwe, mudzafunika thaulo lalitali losambira. Phunziroli, mutha kugwiritsa ntchito mkono umodzi kuti musagwiritse ntchito zina. Musagwedeze patsogolo, kupotoza thupi lanu, kapena kutambasula mpaka kupweteka pamene mukupukuta thaulo. Cholinga chanu ndi kumasula phemba lanu kuti mufike pamtunda wanu kumbuyo.
- Imani bwino ndi chopukutira chojambula pamagombe anu akumanja. Gwira kutsogolo kwa thaulo mu dzanja lanu lamanja, ndi kumbuyo kwa thaulo mu dzanja lanu lamanzere, kumbuyo kwanu. Mukuyambira panopa.
- Gwiritsani ntchito dzanja lanu lamanja kuti mutenge pansi pa thaulo. Izi zidzatambasula dzanja lanu lakumanzere ndikupangitsa phazi lanu lakumanzere kuti lizungulire. Mukamamva kuti dzanja lanu lakumanzere likuwongolera, gwiritsani ntchito malowa kwa masekondi pafupifupi 30 ndikupumula.
Kodi chopukutira chimatambasula katatu, kenako sintha mikono. Tambasulani mkono wanu katatu. Kodi thaulo imatambasula kawiri pa tsiku. Ngati simukuwona kusintha nthawi yomweyo, osadandaula - kusinthasintha kungatenge masabata angapo kubwezeretsa. Chitani zokhazokha ndikupitiriza kuchita masewera olimbitsa thupi nthawi zonse.
Zambiri Zokhudza Zochita Zolimbitsa Thupi ndi Kugonjetsa Amimba
Pali zochitika zina zambiri zomwe zingakuthandizeni kuti muyambe kuyendayenda bwino mu dzanja lanu, paphewa, ndi minofu. Ngati mukufuna kuthandizidwa kuphunzira masewerowa kapena kufuna thandizo la akatswiri, pezani katswiri wabwino yemwe angakuthandizeni. Maphunziro a Pilates, mankhwala opatsirana, mankhwala a masewera, ndi mafupa angakhale othandiza kwambiri.
Pitirizani kuchita masewera olimbitsa thupi kuti mupezenso mphamvu ndi kusintha. Zakudya zabwino ndi zochita zolimbitsa thupi nthawi zonse ndizo zizoloŵezi zabwino zothetsera - zidzakuthandizani kuchepetsa chiopsezo chanu, kusintha maganizo anu, ndikuthandizani kuchepa thupi.
Zochita Zoonjezera Zowonjezera:
- Ma Pilates a Kubwezeretsa Khansa ya M'bwere
- Zochita Zolimbitsa Thupi: Nkhondo ifike Pamwamba ndi Kukoka Kukhazikika Kwambiri ndi Kumodzi
- Mafilimu Zochita: Zida Zambiri
- Thandizo Lathupi: Pulogalamu Yothandizira Kukhalitsa Mphindi
- Thandizo Lathupi: Chophimba Chophimbitsa Thupi
- Masewera a masewera: Zojambula za Rehab Zojambula - Zojambula Zojambula Zojambula Zojambula
- Orthopediki: Frozen Mapewa Amachiritso
Zinthu Zomwe Muyenera Kuzikumbukira Zokhudza Kuchita Zochita Zolimbitsa Thupi ndi Kugonana kwa Amayi
Onetsetsani kuti mukambirane zolinga zanu ndi dokotala wanu musanayambe. Musapitirire kuchita masewera olimbitsa thupi masabata mutatha opaleshoni yanu. Khalani wofatsa ndi mkono wanu wokhudzidwa. Pitirizani kuchita masewera olimbitsa thupi pang'onopang'ono. Imani ndi kupeza thandizo ngati muli ndi zowawa zomwe sizikutha, pitirizani kutupa pafupi ndi kutengeka kulikonse, kapena kukhala ndi mutu wopweteka kapena masomphenya osowa.
Cholinga chanu ndikubwezeretsa kuyenda ndi kusinthasintha m'manja, m'mapewa ndi mifupa, ndikulimbikitsanso mitsempha ya mitsempha, yomwe imathandiza kupewa lymphedema. Dzipatseni nokha masabata angapo kuti mubwezeretse kuchipatala, ndipo kumbukirani kuti zochitika zingathandize!
> Zotsatira:
> Zotsatira Zochitika Opaleshoni Yachiberekero. American Cancer Society. Kusinthidwa: 06/19/2013.
> Sungani Mapepala Athu. Mobility Research Office, Institute of Rehabilitation Research Institute. Lofalitsidwa 2003.