I-1 - 5 Ilula Kalula Ngendwangu noma Ithawula
Ungasebenzisa ibhande noma ithawula ukuze uthuthukise ukuguquguquka kwakho konke.
Enye indlela yokuvimbela ukulimala, njengezinhlungu zemisipha kanye ne-ligament sprains, ukugcina ukuguquguquka komzimba emisipha kanye namalungu akho. Ukuzivivinya umzimba kungasiza ukugcina imisipha yakho ihamba ngokukhululekile futhi amalunga akho ahamba ngokuhamba kwawo okugcwele (ROM). Lokhu kungaqinisekisa ukuthi umzimba wakho usebenza ngendlela efanele. Ukuguquguquka okuhle nokuzivocavoca kungakunika umqondo wenhlalakahle, futhi.
Kunezindlela eziningi ezihlukene zokwelula imisipha noma ukuhambisa amalunga akho ngokusebenzisa i-ROM yabo. Enye indlela eqondile ukusebenzisa ithawula noma udweshu olweluliwe ukuze usize ukuthuthukisa ukuguquguquka kwemvelo. Ibhande lakho liyithuluzi elihle ongayisebenzisa ukwenza lezi zandla.
Nazi izintambo ezinhlanu ezithandwayo ongakwenza okwamanje ngethawula nje, ibhande lakho, noma ibhande. Qinisekisa ukuthi uhlole nodokotela wakho noma uchwepheshe wezokwelapha ukuze uqiniseke ukuthi ukuvivinya umzimba kuphephile ukuba wenze.
Ukwelula ngamunye kungenziwa izikhathi ezimbili noma kathathu ngosuku futhi kufanele kubanjwe imizuzwana engu-20 ukuya kwangu-30. Thatha ithawula lakho, bese uqala ukwelula.
2 - I-Hamstring Yelula ngeThawula
Iqembu lezinhlanzi ezinamahlombe liyiqembu elikhulu lemisipha eligijima emadokeni akho ukuze lidlule ngamadolo akho. Ukuqina kuleli qembu le-muscle kungaholela ekutheni kube nokuncintisana ngesikhathi sokuncintisana kwezemidlalo. Ama-hamstrings anamandla angakuvimbela nokuba uthathe izinyathelo ezide ngenkathi uhamba futhi kungase kube nomthelela esimweni esiqinile esimweni sakho esiphansi.
Ukusebenzisa ithawula ukwelula izintambo zakho kuyindlela enhle yokuthuthukisa ukuguquguquka kwemvelo kuleli qembu le-muscle. Ukwenza lokho, qamba amanga emhlane wakho bese ubeka ithawula eduze nonyawo lwakho. Bamba ukuphela kwethawula, bese ulisebenzisa ukuze uphakamise kahle umlenze wakho phezulu. Gcina ibhande lakho iqonde, bese ubamba isikhundla esiluliwe imizuzwana engu-30. Phinda ukwelula izikhathi ezingu-3.
Ibhonasi: Yenza ama-hammys akho esimweni sokuma .
3 - I-Quadriceps Ithawula
Imisipha ye-quadriceps iqhubekela phambili phambi kwamathanga akho kusuka ngaphambili kwephebhu yakho. Bayadlula i-kneecap yakho bese baxhuma phambi kwe-shin yakho. Leli qembu le-muscle libhekene nokuqondisa idolo lakho elihlangene. Ukuqina kwe-quadriceps kungaholela ekuhluphekeni kwamadolo noma kungase kube nomthelela ezimweni ezifana ne-patellofemoral stress syndrome (PFSS) noma i-uliotibial band friction syndrome (I-ITBS).
Ukwelula i-quads yakho ngethawula , nje ulale amanga, bese ugoqa ithawula eduze kwekhanda lakho. Ukudonsa kokubili kuphelile ukuze idolo lakho liguqe kuze kube yilapho unomuzwa wokuthi ululale ngaphambili kwethanga lakho. Bamba ukwelula imizuzwana engu-30, bese ukhululeka kancane kancane.
Ngokwenza ngcono ukuguquguquka kwemvelo ku-quadriceps yakho, ungasiza ekuvimbeleni ukulimala kuleli qembu elibaluleke kakhulu le-muscle.
4 - Yelula Inkomo Yakho NgeThawula
Imisipha yamathole isemuva komlenze wakho ophansi futhi usize ukuvumelanisa unyawo lwakho. Bafaka ithambo lakho lesithende njenge-tendon Achille. Ukuqina kuleli qembu le-muscle kungaholela ku- Achilles tendonitis noma ubuhlungu bonyawo , njenge-plantar fasciitis. Ngokulondoloza ukuguquguquka kule misipha, ungavimbela ukucindezeleka kwemisipha noma ukuchoboza imilenze yakho ephansi.
Ukwenza ithawula ithole ilula , hlala ngomlenze wakho phambi kwakho bese ugoqa ithawula ezungeze izinzwane zakho kanye nebhola lonyawo lwakho. Ukubamba kokubili ukuphela kwethawula bese udonsa kuze kube yilapho ukulula okuzwakala ngemuva komlenze wakho ophansi. Bamba ukwelula kwamasekhondi angu-30, uphinde uphinde izikhathi ezingu-3.
5 - I-Towel Shoulder Rotator Cuff Yelula
Ihlombe ibumbano elibaluleke kakhulu elinamathiselwe amaningi emisipha. Ukuqina emisipha ye-rotator noma ehlangene ngokwayo kungabangela ubuhlungu behlombe. Ukuntuleka kokuguquguquka emahlombe akho kunganciphisa ikhono lakho lokuphakamisa izingalo zakho ngokugcwele futhi kungase kube nomthelela ekugxileni kwehlombe.
Indlela enhle yokwelula ihlombe lakho i-stretch rotator cuff stretch. Vele ugobe ithawula phezu kwehlombe lakho bese ubamba ukuphela okuphansi emuva kwakho emuva ngesandla esisodwa. Ngakolunye uhlangothi, phakamisa ithawula ukuze isandla ngemuva kwesandla sakho sihambe kancane kancane. Kumelwe uzizwe unomusa ehlombe lakho njengoba udonsa. Bamba ukwelula imizuzwana engu-30, bese ukhululeka kancane kancane.
6 - Isigqoko seThawula
Zama ithawula elibhebhethekile ukuze ugcine ukuma kwakho kuqondile futhi ugcine ukuguquguquka kwemisipha yakho. Vele ubeke ithawula ngemuva kwendawo yakho yangemuva bese ubamba ukuphela kwayo kuze kube yilapho ulula kancane uzwakala ngaphambili kwesifuba sakho. Bamba ukwelula kwamasekhondi angu-30, bese ukhulula.
Imisipha yesifuba, eyaziwa nangokuthi iqembu le-pectoralis, linamathele ehlathini lakho kuya ehlombe ngalinye. Basiza ukucindezela izingalo zakho ndawonye, njengokungathi kunika okukhulu. Ukuqina kulezi zinhlanzi kungabangela ukuxilongwa kwamapulangwe, okungaholela ekubukeni kwentamo, ubuhlungu obuphansi emuva, noma ubuhlungu behlombe. Ukuqina lapha nakho kunganciphisa ikhono lakho lokuthatha umoya ojulile, ongabangela ubunzima bokuphefumula.
Ngokuthatha imizuzu embalwa usuku ngalunye ulwa nge-strap noma ithawula, ungathuthukisa ukuguquguquka kwakho konke okungakusiza ukugcina ukuhamba okugcwele nokuhamba kokuhamba.