Zochita Zojambula za Elbow Range

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Kuyambira Zojambula Zambiri za Elbow

Ngati muli ndi ululu wa mphuno kapena chovulala kumalo anu, mkono, kapena mapewa, mukhoza kupindula ndi mankhwala opatsirana kuti muthe kukonza luso lanu logwiritsa ntchito mkono wanu mwachibadwa popanda kupweteka. Wodwala wanu wamagetsi adzagwira ntchito ndi inu kuti apange dongosolo la chisamaliro kukuthandizani kuti mubwerere kuntchito yanu yapitayi.

Ngakhale njira zothandizira monga kukakamiza magetsi ndi ultrasound zingagwiritsidwe ntchito ndi PT yanu pakhomo lanu la chikhomo, zochita zolimbitsa thupi ziyenera kukhala zofunikira kwambiri pulogalamu yanu ya PT. Wodwala wanu wathanzi akhoza kukhala ndi pulogalamu yochitira kunyumba yomwe mungachite kuti musinthe maulendo anu (ROM) ndi mphamvu kuti muthe kubwereranso kumanja.

Zochita zolimbitsa maulendo zingakhale gawo limodzi la pulogalamu yanu ya PT. Zimakhala zosavuta kuchita ndipo zingakuthandizeni kusuntha dzanja lanu ndi dzanja, goli ndi mapewa nthawi zambiri.

Zinthu zomwe zingakufunseni kuti mupange maulendo osiyanasiyana zozizira zingaphatikizepo:

• Goli la tenisi
• Golide wa Golfer
• Kutha kwa Elbow
• Kumva ululu kapena kuvulala
• Monga gawo la pulogalamu yochita masewero olimbitsa thupi ngati muli kuvala mapepala

Pano pali ndondomeko ya masewero olimbitsa thupi omwe wodwala wanu angakupatseni kuti muyende bwino. Zochitazo zikhoza kuchitidwa tsiku ndi tsiku monga gawo la pulogalamu ya kukonzanso. Musanayambe izi, kapena pulogalamu yina iliyonse, yang'anani ndi dokotala kuti muonetsetse kuti masewera olimbitsa thupi ali otetezeka pa chikhalidwe chanu.

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Pezani izi: Kusuntha kwa Elbow

Kujambula kwa chigoba kumatanthawuza kuti ukhoza kugubuduza. Kuti mukhale ndi ROM yolowa, khalani ndi mkono wanu kumbali yanu. Gwiritsani mwendo wanu mwansangamsanga, kenaka dziwani mkono wanu kapena dzanja lanu ndi kuwonjezera kupsinjika. Gwiritsani mbali ya golide wanu kwa masekondi asanu kapena asanu, kenako mutulutse kutambasula mwakulunjika m'kamwa mwanu. Bwerezani zochitika 10 nthawi.

Zotsatira zake: Kuwonjezera kwa ROM.

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Lembetsani kunja: Elbow Extension

Pofuna kukonza luso lanu kuti muwongole bwino, muyenera kugwira ntchito pazowonjezereka kuwonjezera pa ma ROM. Kuti muchite izi, khalani pa mpando ndi goli lanu likukhala patebulo. Mungafune kupumula dzanja lanu pamtsamiro kapena pansalu kuti mutonthoze.

Lembetsani mbali yanu yonse, ndikugwiritseni ntchito kutsogolo kwa mkono wanu kapena mkono wanu kuti muwonjezere kupanikizika. Yambani mzere wanu momwe mungathere ndi kupanikizika, ndipo gwiritsani kutambasula kwa masekondi asanu kapena khumi. Tulutsani kutambasula ndi kulola goli lanu kuti ligulire pang'ono.

Bwerezerani ntchitoyi mobwerezabwereza katatu, kenako pitirizani kuchita masewero olimbitsa thupi a ROM.

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Tembenuzani Pambuyo: Kukonzekera Kwambiri

Kukwanitsa kutembenuza dzanja lanu kuti dzanja lanu liwonekere kumatchedwa supination, ndipo zotsatirazi zimachitika pazitsulo zanu zonse komanso pazanja lanu. Pofuna kukonza luso lanu lokwezera dzanja lanu, yesetsani kuchita masewero olimbitsa thupi a ROM.

Kuti muchite masewera olimbitsa thupi, imani kapena kukhala ndi dzanja lanu kumbali yanu ndipo goli lanu likugunda madigiri 90. Sungani goli lanu kumbali yanu ndipo mutembenuzire dzanja lanu ndi dzanja lanu kuti chikondwerero chanu chikwere.

Kuti muwonjezere kupambanitsa kwa kutambasula, gwiritsani dzanja lanu mosiyana ndikufika pansi pa nsonga ya mkono wanu wopambana. Gwirani dzanja lanu ndipo pang'onopang'ono muwonjezere kupanikizika mwa kutembenuza dzanja lanu kupita patsogolo. Pamene kutambasula kumveka, gwirani malowa kwa masekondi asanu kapena asanu.

Bwerezerani ROM yopereka mphoto kwa ROM kwa maulendo 10, kenako pitirizani kuchita masewera olimbitsa thupi.

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Zotsatira ndi Elbow Pronation

Kuwonetsa kutchulidwa kumatanthawuza kutha kwako kutembenuza dzanja lako kuti chikhomo chako chikhale pansi. Kuyenda uku ndikofunikira kwambiri pakuchita ntchito monga kutsanulira kapu kapena kusewera piyano.

Kuti muyambe kutulutsa mawu a ROM kutambasula, imani kapena kukhala ndi goli lanu lokhazikika madigiri 90 ndipo mumakhala kumbali yanu. Tembenuzani dzanja lanu ndi dzanja lanu pamtunda momwe mungathere, kenaka pikani dzanja lanu pamwamba pa nsonga yanu. Gwirani dzanja lanu, ndipo mutembenuzire mkono wanu patsogolo. Gwiritsani ntchito mphamvuyi pochita maseŵera oposa 5 mpaka 10, kenako mutulutse. Bwerezerani mawu akuti ROM amatambasula katatu.

Zochita za Elbow ROM zingachitidwe 2 mpaka 3 patsiku kapena nthawi zambiri monga momwe adalangizira ndi wodwalayo kapena dokotala wanu. Muyenera kumangokhalira kutambasula pamene mukuchita zochitika zonse za ROM; Ngati zolimbitsa thupi zilizonse zimayambitsa kupweteka, komabe muyenera kufunsa dokotala wanu.

Mukamapanga mpukutu wa ROM ndi zochitikazi, PT yanu imatha kupereka machitidwe olimbikitsa. Izi zikhoza kuphatikizapo kujambulitsa manja ndi thaulo , DigiFlex , kapena mankhwala othandizira . Mungayambenso kugwira ntchito polimbikitsa kulimbitsa thupi , ndi kumenyana ndi tizilombo toyambitsa matenda komanso triceps kulimbikitsa kuti tithandizire kulimbitsa minofu yomwe ili pambali ndi mkono wanu.

Kupanga maulendo osiyanasiyana machitidwe oyendayenda angakhale chinthu chofunika kwambiri pa rehab yanu pambuyo povulaza pamapeto omwe amalephera kugwiritsa ntchito mkono wanu mwachizolowezi. Yambani ndi dokotala wanu, ndipo yesani machitidwe awa kuti muthandize kukweza mphoto yanu ya ROM ndikubwerera kuntchito yanu yachibadwa ndikugwira ntchito.

Mawu ochokera

Zowawa za Elbow zingachepetse mphamvu yanu yochita ntchito zoyenera. Pogwira ntchito limodzi ndi wodwalayo wamankhwala komanso kupititsa patsogolo machitidwe oyenerera a ROM - pa nthawi yoyenera - mungakhale otsimikiza kuti mwamsanga mutha kubwerera ku moyo wanu wachizolowezi, wogwira ntchito.

> Gwero: Gundes, H. etal. Ubale pakati pa chigoba ndi maulendo okhutira ndi kukhutitsidwa kwachisangalalo mutatha kumasulidwa kwa golidi wokhoma. Machitidwe Orthopedic Jun 2017.