Chophimba chozungulira chimakhala ndi gulu la minofu inayi yomwe imathandiza kukweza mkono wanu ndikusinthasintha kutali ndi thupi lanu. Minofu imeneyi imasunthiranso mutu wa paphewa pamene ukukweza mikono. Minofu imeneyi imakhala yogwira mtima pamene mukukweza mikono yanu kutali ndi thupi lanu.
Mwamwayi, minofu imatha kutukumula ndi misonzi pazochitika zam'tsogolo kapena chifukwa chogona.
Njira yofunika yochepetsera misonzi kapena kuvulaza kotupa ndi kukulitsa minofu imeneyi. Zochita zomwe zili pansipa zidzakuwonetsani momwe mungalimbikitsire minofu ya katemera wanu.
Onetsetsani kuti muwerenge ndi dokotala musanayambe zochitikazi za minofu yanu ya rotator. Ulendo wanu kapena awiri ndi wodwala zakuthupi wanu amathandizanso kutsimikizira kuti mukuchita bwino komanso kuti ali otetezeka kwa inu.
Muzichita Zochita:
- Lembani m'mimba mwanu patebulo kapena pabedi
- 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
- Bwerezani nthawi 10
- Chitani ndi mbali yotsutsana
Zochita Zachiwiri:
- Ugone pambali pako pabedi kapena pansi
- Ikani dzanja lanu lakumwamba kumbali yanu ndi goli lanu lolowera ku madigiri 90, ndipo chovala chanu chikutsamira pachifuwa chanu, palm palm
- Sinthirani mapewa anu, kwezani chovala chanu mpaka icho chikhale pambali pa phewa lanu
- Pewani dzanja pang'onopang'ono
- Bwerezani nthawi 10
- Chitani ndi mbali yotsutsana
Zochita Zitatu:
- Imani ndi manja anu pang'ono kumbuyo kwanu ndi zipilala ziwiri pansi
- Kwezani mmwamba manja anu, mukudziyesa kuti mukutsitsa chitha ndi dzanja lirilonse
- Gwiritsani manja pang'onopang'ono
- Bwerezani nthawi 10
Mukhoza kupanga zovuta zonsezi pogwiritsa ntchito kachilombo kakang'ono.
Yambani - kawirikawiri mapaundi awiri kapena atatu ndi okwanira kukana mokwanira. Njira ina yowonjezeretsa kukana ndiyo kuchita masewera olimbitsa thupi ndi gulu lokaniza . (Mukhoza kutenga mmodzi kuchokera kwa wodwala zakuthupi zakunja.)
Zochita za katemera zowonongeka zingapangidwe 2 kapena katatu pa sabata kapena monga mwadongosolo ndi wodwalayo. Onetsetsani kuti musiye kuchita zovuta ngati mukumva kupweteka kwambiri paphewa, paphewa, kapena mkono.
Mavuto Amodzi ndi Rotator Cuff
Ngati muli ndi zofooka mu minofu yanu ya rottor, mukhoza kukhala ndi mavuto osiyanasiyana ndi mapewa anu. Izi ziphatikizapo:
- Misozi ya Rotator imalira
- Mitundu ya tendonitis
- Biceps tendonitis
- Phiko bursitis
Zonsezi ndizovuta zonsezi zingayambitse kutayika kwa kayendetsedwe kake ndi ntchito yochepa yapamwamba. Kugwira ntchito kuti thupi lanu likhale lolimba likhoza kukuthandizani kupewa mavuto awa ndi mapewa anu.
Ngati mukuyang'ana kuti mapewa anu akhale olimba, kuyendera ndi wodwala wanu kuti aphunzire masewera olimbitsa thupi a rotator ndi lingaliro labwino. Anu PT akhoza kupanga pulojekiti yogwiritsira ntchito katemera kuti athetse mapewa anu amphamvu ndi mafoni.