Mbali Yofunika Kwambiri Pulogalamu Yanu Yopuma Kokwanira
Ngati muli ndi kupweteka kwa ululu kapena kupweteka kwa ululu, mukhoza kupindula ndi mankhwala omwe akuthandizani kuti mukhale ndi moyo wabwino komanso kuti mukhale ndi matenda. Mbali imodzi ya rehab yanu ingaphatikizepo kuchita masewera olimbitsa thupi kuti muthe kulimbitsa mphamvu za minofu yanu ya m'mbuyo komanso m'chiuno mwanu. Izi zingakuthandizeni kusintha momwe mukuyendera kapena zingakuthandizeni kupeza ndi kusunga malo abwino.
Zochita zofunikira zomwe zingakhale mbali ya msana, chiuno, kapena kumapeto kwa rehab ndizochita zolimbitsa thupi (SLR). Ntchitoyi, yomwe imadziwikanso ngati yowongoka mwendo kapena kuwonjezeka kwa nsalu, imakhala yosavuta kuchita panyumba ngati gawo la pulogalamu yanu ya kunyumba. Ndi ntchito yolimbitsa thupi yomwe imagwiritsa ntchito minofu yapamwamba ya mchiuno mwako ndi minofu ya msana.
Mavuto ena omwe mungapindule nawo pogwiritsa ntchito zojambula zokhazokha za SLR panthawi yanu yowonongeka ndizo:
- Kupweteka kwakumbuyo kwenikweni
- Pambuyo pa opaleshoni ya lumbar
- Kupweteka kwa njoka
- Pambuyo pa chikhodzodzo chonse
- Monga gawo la kupititsa patsogolo kwa SLR pambuyo pa opaleshoni ya mawondo
- Monga gawo la pulogalamu yolepheretsa kuvulaza kuti athandize kulimbitsa ubweya ndi kumbuyo.
Zochita zolimbitsa thupi za SLR zimathandizanso kukonzanso chingwe chanu chokhalitsa kuyenda (ROM) .
Kuchita masewera olimbitsa thupi kumathandiza kuti muzitha kuchita bwino. Onetsetsani kuti muyang'ane ndi adokotala kapena dokotala wanu musanayambe izi, kapena kuchita zina zolimbitsa thupi.
Pochita masewero olimbitsa thupi a SLR, yambani kupeza malo abwino oti mugone pansi omwe mulibe zolepheretsa.
- Bodza nkhope pansi (yovuta) pansi.
- Pewani mitsempha yanu yolimba pang'onopang'ono mukamasunga minofu yanu ya m'mimba. Muyenera kupitirizabe kupuma pamene mukuchita izi.
- Pogwiritsa ntchito mawondo anu molunjika, pang'onopang'ono mukweze mwendo umodzi kumbuyo. Muyenera kuweramitsa bondo pamene ntchafu yanu ikukwera pansi.
- Gwirani mwendo wanu molunjika mumlengalenga kwa masekondi awiri, ndiyeno pang'onopang'ono muchepetse mwendo wanu kubwerera pansi. Onetsetsani kuti musasinthe nsana wanu kapena pelvis mutakweza phazi lanu.
- Gwiritsani ntchito masewerawa pang'onopang'ono kwa zaka 10 mpaka 15, ndipo mubwereze zomwe mukuchitazo.
Anthu ena amakonda kupititsa miyendo yawo panthawi yovuta ya SLR, makamaka pochita masewera olimbitsa thupi ngati gawo la pulogalamu yam'mbuyo yobwereza. Kuchita masewera olimbitsa thupi kungawononge kuchepa pang'ono kwakumbuyo kovuta. Ngati zochitikazo zimayambitsa kuwonjezereka kwakukulu kapena koopsa kumapeto kwa msana, chiuno, kapena kupweteka kwa m'mapazi, lekani kuchichita ndikuyang'ana ndi wothandizira zaumoyo kapena wodwalayo.
Mungathe kuchita masewerawa kamodzi kapena kawiri tsiku ndi tsiku, ndipo ndibwino kuyang'ana ndi PT kuti muwone kayendedwe kake ka zochitika zanu. Mukhozanso kuwonjezera zovuta ku zovuta za SLR mwa kuwonjezera pakiti imodzi kapena awiri pakapu kulemera kwa chifuwa chanu kuti muwonjezere kuchuluka kwa kukana pamene mukuchita masewera olimbitsa thupi. Bungwe loletsa kuteteza, monga Theraband, lingagwiritsidwe ntchito kuti likhale lokanika ndi kuwonjezera vutoli ndi kukwera kumbuyo kwa mwendo.
Ngati mukufuna kuyesa njira yowonjezera yowonjezera ya SLR, yesetsani kuyigwiritsa ntchito pazinthu zonse zinayi, monga momwe mukukhalira.
Kupanga mwendo kukwera pamalo okwera kudzawonjezera vutoli.
Mawu ochokera
Kumbuyo kwenikweni, chiuno, kapena kupweteka kwa mwendo kungayambidwe ndi zinthu zambiri. Ngati wodwala wanu akuganiza kuti mungapindule ndi kulimbitsa minofu yanu yapamwamba ndi minofu ya m'munsi, iye angapangitse zochita zolimbitsa thupi kuti azikuthandizani kulimbitsa mphamvu m'chiuno mwako ndi kukhazikika kwa msana wanu.
> Zotsatira:
> Kisner, C., & Colby, LA (1996). Zochita zochizira: Maziko ndi njira. (3 mphindi). Philadelphia: FA Davis
> Smith, B, Littlewood, C., ndi May, S. Cholinga cha Kulimbitsa Zochita Zochepa za Kumbuyo Kwambiri: Kukonzekera Mwachidule ndi Meta-Analysis. Matenda a BMC Musculoskeletal: 2014: 15; 416 https://doi.org/10.1186/1471-2474-15-416