Vimbela futhi Uphathe Ukulimala Ehlombe
Ukuhlanganiswa kwehlombe (kanye nemisipha yayo, izintambo, nemigqa) kunezinhlobo eziningi zokunyakaza kunamanye amajoyina. Kungavumela ingalo yakho ukuba iqhubekele phambili kuya ohlangothini, phambili nangemuva, yenza imibuthano ngendlela yokuphefumula, futhi ujikeleze ingalo yakho kusukela entendeni kuze kube sesundu. Ayikho enye ijoyina evumela konke lokhu ukunyakaza.
Kodwa-ke, isakhiwo esiyinkimbinkimbi yesakhiwo esivumela ukuthi ukuguquguquka okunjalo kuhambisane nokwenza ukuhlanganiswa kwehlombe kungase kube nokulimala.
Iqoqo lemisipha kanye nokuxhumana okusiza lokhu kuqhutshwa kubizwa ngokuthi i-rotator cuff. Imisipha yesikhumba se-rotator yilezi:
- I-Teres encane
- I-Subscapularis
- I-Infraspinatus
- Supraspinatus
Lezi zinhlanzi zilawula ibhande lehlombe kanye nokunyakaza kwalo. Ukulimala kungenzeka uma imisipha iphoqelekile, idwenguliwe, noma ukuvuvukala kwenzeka kuhlangene ngenxa yomonakalo.
Ukulimala ku-Rotator Cuff
Ukulimala kwe-cuff rotator ngokuvamile kubangela ubuhlungu lapho ingalo iphakanyisiwe ngaphandle noma ngaphezulu, uhla olunqandekile lokunyakaza kanye nehlombe lungaba nethemba lokuthinta nokubuhlungu ukulala. Ukuvuvukala kuyindlela encane kakhulu yokulimala kwe-rotator, kanti izinyembezi zisuke zibe yingozi nakakhulu futhi zidinga ukuhlinzeka uma kunesisindo esinzima. Isimo esifanayo, esingasithola kuphela ukuxilongwa kwezokwelapha, "ihlombe elifriziwe." Zombili izimo zingaba buhlungu, zivimbele ukunyakaza, futhi zithathe izinyanga eziningi ukulungisa - futhi ngisho nangaleso sikhathi, ukuhamba kwezinxushunxushunxushunxusheni kungalinganiselwe uma kuqhathaniswa nehlombe langaphambilini elingenalutho.
Ukulimala ukuqeqeshwa ukuqeqeshwa emahlombe kuvamile. Ukuzivocavoca okubeka ukucindezeleka okuphezulu emgqonyeni we-Rotator kufanele kugujwe noma okungenani kwenziwe ngezinsimbi ezilula uma wazi ukuthi ihlombe lakho liyakwazi ukulimala, noma uma kukhona ukulimala kakade. Gwema lokhu nokuzivocavoca okufanayo:
- Ukuphakamisa okwenziwe kamuva - ukuphakamisa izisindo (ama-dumbbells, kettlebells) ohlangothini
- Ukuphakama kwe-anterior - ukuphakamisa izinsimbi ngaphambili
- Impendulo ye-Overhead - lokhu kuvivinyelwa cishe akuyona into ecindezelayo njengalezi ezimbili ezedlule
- Umshini wokunyathelisa owenziwe nge-range of motion excessive. Unganciphisi ama-elbows ngezansi; yenza sengathi usendaweni ephansi.
Ukwelashwa kwe-Rotator Cuff Injury
Ukulimala kwe-rotator ngamakhofu kuvamile emisebenzini yokuzijabulisa, yokuzilibazisa kanye nemidlalo. Awudingi ukuqagela okuningi; ubuhlungu nokunyakaza okukhawulelwe ngokuvamile kukuvumela ukuthi unake ukulimala kwehlombe. Nakhu okumele ukwenze:
- Thola iseluleko sokuxilongwa nokwelapha udokotela wakho.
- Iba nesineke. Ngokuvamile, i-rotator cuff / ukulimala kwamahlombe efriziwe aphulukise ngokwezikhathi uma izinyanga ziphathwa ngendlela efanele, uma nje kungekho izinyembezi ezinkulu.
- Uchwepheshe wezokwelapha angase ancoma umzimba lapho elulame.
Izindlela zokujikeleza kwe-Isometric zinganconywa.
Ukuzivocavoca Ukuqinisa Imisipha Yama-Rotator
Nakuba kufanele ulandele iseluleko sezokwelashwa zokwelapha ukulimala kwebhola lokujikeleza, ungavikela amahlombe enempilo ngokuzivocavoca okuqinisa i-rotator cuff . Okuyinhloko yilokhu:
- Ukuzungeza kwangaphandle nangaphakathi kokusebenzisa izintambo usebenzisa izintambo noma welula ama-bands. Ngengalo egobile ehlangothini, iphendulela ngaphandle (ukuzungeza), bese ingena ngokuguqula isimo. Layisha ikhebula noma ibhande ukuze kusetshenziswe ukumelana okulula.
- Sula lutho. Bamba i-dumbbell elula kakhulu ngaphambili (ukuphakamisa i-anterior) bese ujikeleza ingalo ngaphakathi (phakathi) ukuze ulingise ukuthululela uketshezi kusuka kumathini.
Isifingqo
Kungenzeka ukuthi uzothola ukulimala kwehlombe kwesikhumba se-rotator noma i-capsule ngesikhathi esithile. Njengoba sikhula, ukulimala okunjalo kubonakala sengathi kuvame kakhulu, ngezinye izikhathi kuvele kungekho isizathu esingacacile. Njengoba kungathandeki njengoba kunjalo, ungethuki, ube nesineke, futhi ufune iseluleko sezokwelapha ekuqaleni kwezimpawu. Ukulimala okulinganiselwe kwe-rotator ye-cuff akuyona into ephazamisayo futhi ngezinye izikhathi kubuhlungu futhi kukhubaza, kodwa okungajwayelekile ngaphandle kwemithi.