Pulogalamu yapamwamba yopititsa patsogolo ntchito yovomerezeka ndi yofunikira kuti munthu athe kuchira pambuyo pa opaleshoni ya m'mapewa. Kufooka kwa minofu ndi kuuma kwa paphewa zimakhala chifukwa cha kuchedwa koyambitsa pulogalamu. Chotsatira chake, ndikofunikira kuti muphatikize ndikulimbikitsana ndi kuchita zolimbitsa thupi mwamsanga mwamsanga mutatha opaleshoni. Kupanga izi kukhala patsogolo kudzakuthandizani kuti mupeze.
Pansi pa pulogalamu yonse yothandizira kukonzanso ntchito ikuwerengedwanso.
Pulogalamuyo iyenera kuchitidwa katatu patsiku. Komabe, muyenera kukambirana nthawi yoyenera kuyamba kubwereranso ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi.
Zovuta Zochita
- Pendulum Zochita Zochita:
1) Gwiritsani ntchito m'chiuno kuti mutenge mkono wathyola pambali panu.
2) Pewani thupi lanu mobwerezabwereza pogwiritsa ntchito kulemera kwa mkono ndi mphamvu yokoka kuti apange magulu ang'onoang'ono pa opaleshoni.
3) Gwiritsani ntchito njirayi kuti musunthire mkono wanu muwongolera ndi mawonekedwe ozungulira. - Kuchita Zambiri:
Kuwombera : Imani mwamphamvu ndikugwira ndodo mmanja onse, palmu. Tambasulani manja anu powakweza pamwamba pa mutu wanu, kusunga miyendo yanu molunjika. Gwirani masekondi asanu ndikubwerera ku malo oyamba.
Kuwonjezera : Imani mwamphamvu ndikugwirizira ndodo kumanja onse kumbuyo kwanu. Chotsani ndodo kutali ndi kumbuyo kwanu. Gwirani malo otsiriza kwa masekondi asanu. Pumulani ndi kubwerera ku malo oyamba.
Kutembenukira kwa kunja : Bodza kumbuyo kwako ndipo ugwire ndodo kumanja onse, palmu. Manja anu apamwamba ayenera kukhala pansi, makomo anu kumbali zanu ndi kulemera madigiri 90. Gwiritsani ntchito dzanja lanu labwino, yesani dzanja lanu lovulala kutali ndi thupi lanu pamene mukusunga mkono wavulala pambali panu. Gwirani kutambasula kwa mphindi zisanu.
Kuzungulira kwa mkati : Imani mwamphamvu mukugwira ndodo ndi manja onse kumbuyo kwanu. Ikani dzanja lanu pambali yanu yosavulazidwa kumbuyo kwa mutu wanu mutagwira ndodo, ndi dzanja lanu pambali yanu yovulala kumbuyo kwanu kumuno. Sungani ndodoyo ndi kumbuyo kumbuyo kwanu mwa kugwedeza zitsulo zanu. Gwiritsani ntchito malo otayika kwa mphindi zisanu ndikubwerera ku malo oyamba.
Kutenga mwadzidzidzi ndi kukakamizidwa : Imani mwamphamvu ndikugwirizira ndodo ndi manja awiri, palmu. Bwetsani ndodo kutsogolo kutsogolo kwa ntchafu zanu. Pogwiritsa ntchito zida zanu molunjika, gwiritsani ntchito dzanja lanu labwino kuti muthamangitse dzanja lanu lovulala kumbali ndikukwera kwambiri. Gwirani masekondi asanu.
Kuloledwa kwazitali ndi kukakamizidwa : Imani mwamphamvu ndikugwira ndodo m'manja onse awiri. Ikani manja anu molunjika pamaso panu pa mapewa. Sungani manja anu molunjika ndikusuntha ndodo kumbali imodzi, kumverera kutambasula, ndi kugwira kwa masekondi asanu. Kenaka tambasulirani ndodo kumbali ina, imvetserani, ndikugwirani masekondi asanu.
Kulimbikitsa Zochita
- Zochita za Rotator Cuff
Zodzikakamiza 1 : Ugone m'mimba mwako patebulo kapena bedi. Ikani mkono umodzi pamtunda ndi phala lanu lolowera ku madigiri 90 ndi dzanja lanu pansi. Mukasunga goli lanu, kweza dzanja lanu pang'onopang'ono. Imani pamene dzanja lanu liri pamzere ndi phewa lanu. Pewani dzanja pang'onopang'ono.
Zochita Zachiwiri : Ugone pambali pako pabedi kapena pansi. Ikani dzanja lanu lakumwamba kumbali yanu ndi goli lanu lolowera ku madigiri 90, ndipo phokoso lanu likutsamira pachifuwa chanu, palm palm. Sinthirani mapewa anu, kwezani chovala chanu mpaka icho chikhale pambali pa phewa lanu. Pewani dzanja pang'onopang'ono.
Zochita Zitatu : Imani ndi manja anu pang'ono kumbuyo kwanu ndi zipilala pansi. Kwezani mmwamba manja anu, mukudziyesa kuti mukutsitsa chitha ndi dzanja lirilonse. Gwiritsani manja pang'onopang'ono
Mukhozanso kuphatikizapo chingwe cha rotator kulimbikitsa zochita ndi kukana band mu mapepala anu rehab program. Kulimbitsa thupi kungathandizenso kuti mapewa ako azisunthika bwino mukakweza dzanja lanu.
Kuchita masewerawa katatu patsiku kumathandizira kukonza mphamvu ndi kuyendayenda pambuyo poyendetsa ntchito. Kumbukirani kugwiritsira ntchito ayezi pamagulu atakhudzidwa mutatha kuchita masewera olimbitsa thupi. Musalole kuchita masewera olimbitsa thupi ngati kupwetekedwa mtima kapena kukhumudwa kumamveka, ndipo kenaka, fufuzani ndi dokotala musanayambe ndi kuchita masewera.
Chitsime:
American Family Physician Vol. 67 / Ayi. 6 (March 15, 2003).