1 - Yini ongayisebenzisa
Uma unokulimala, ukugula, noma ukuhlinzwa okudala ukulahlekelwa kokuhamba komsebenzi, ungase uzuze ezinsizakalweni zobuchwepheshe zophiko lomzimba ukuze sikusize ukubuyisela ukuhamba okujwayelekile. I-PT yakho izohlola isimo sakho esithile futhi inikeze ukwelashwa nokuzivocavoca ukukusiza ukubuyisela uhla lwakho lokuhamba (i-ROM), amandla nokuhamba.
Isici esisodwa esibalulekile kunoma yiluphi uhlelo lwezokwelapha lokunakekelwa yiluhlelo lokuzivocavoca ekhaya -ukuzivocavoca ozenza ngokuzimela ukuze kukusize ubuyele ezingeni lakho langaphambilini lomsebenzi. I-PT yakho izobe ibeke imiyalelo embalwa eqondisa ukukhubazeka okwehlisela ukuhamba kwakho.
Emtholampilo ejwayelekile ye-PT, kunemishini yokusebenza nokukala ukuze ikusize ukwakha amandla nokuthuthukisa ukuguquguquka kwemvelo. Kodwa yini ongayenza ekhaya uma usebenzisa umzimba? Kuthiwani uma ungenayo izilinganiso zamahhala noma imishini emifushane ukukusiza ukwelula nokuqinisa umzimba wakho?
Ungathola izinto ezijwayelekile zasendlini ongayisebenzisa ngenkathi wenza uhlelo lwakho lokuzivocavoca lwasekhaya oluzimele. Umhlinzeki wakho wenyama angenza izincomo zezinto ongazisebenzisa ngenkathi usebenzisa.
Landela le nqubo-ngesinyathelo ukuze ufunde ngezinto ezijwayelekile zomndeni ongazisebenzisa ngenkathi uzisebenzisa ukukusiza ukuqedela uhlelo lwakho lokuzivocavoca ekhaya.
Khumbula ukuhlola nodokotela wakho noma uchwepheshe wezokwelapha ngaphambi kokuqala lokhu noma yimuphi omunye umsebenzi wokuzivocavoca ekhaya.
2 - Sebenzisa ithopho lesandla ukuze uthole amandla
Ezinye izimo ezifana ne-rheumatoid arthritis noma i-carpal tunnel syndrome zingabangela ubuthakathaka esandleni sakho noma ezandleni. Ukugcina imisipha ezungeze izinwele zakho neminwe eqinile kubalulekile ukugcina umsebenzi ojwayelekile wokuphatha.
Ukusebenzisa ithawula elincane elincane kuyindlela elula ongayiqinisa ngayo imisipha ezungeze izikhali zakho nezandla. Ukuze ukwenze, vele uqoke ithawula ngesandla kuze kube ngu-2 kuya ku-3 amayintshi ububanzi. Gamba ithawula ngesandla kancane, bese ubambelela imizuzwana emithathu. Khulisa kancane kancane ukubamba kwakho. Phinda ithawula ngesandla ukuqhubezela umsebenzi ukuphindaphinda 10 kuya 15.
3 - Sebenzisa amabhuloho enjoloba yokuzivocavoca kwe-Finger
Ungasebenzisa ibhande le-rubber ukuze usize ukuqinisa imisipha yakho yomunwe. Ukugcina imisipha yakho yomunwe, ikakhulukazi umunwe wakho, amandla angagcina izandla zakho zisebenza kahle. (Izinhlamvu zakho zomunwe zisiza ukuqondisa iminwe yakho futhi uvule isandla sakho.)
Ukwenza imithwalo yeminwe ngebhodi le-rubber, vele ufake i-band elastic ezungeze iminwe yakho nesithupha. Sula iminwe yakho kanye nesithupha kuze kube yilapho usule ebhodini le-rubber ubeka ukumelana ngeminwe yakho. Bamba isikhundla esiluliwe imizuzwana embalwa, bese uphumule kancane.
Ungasebenzisa ibhande le-rubber ukuze uthuthukise ikhono lakho lokusabalalisa iminwe yakho, isimemo esibizwa ngokuthi ukukhishwa komunwe. Mane ubeke ibhande elizungezile iminwe emibili, bese uwasabalalisa kuze kube yilapho ukuqina kunweba futhi kudala ukumelana phakathi kweminwe yakho. Bamba isikhundla samasekhondi ambalwa, bese uphumule.
Yiqiniso, inani lokumelana okudalwe yi-elastic will vary depending on the size and thickness of the band of rubber, ngakho-ke zama ukuzama amaqembu ambalwa ukuze uthole i-rubber ephelele ye-rubber yezinyathelo zakho zomunwe.
4 - Sebenzisa iHammer for Strengthening Wrist
Uma ubhekene nobuthakathaka obuzungeze izibungu zakho noma ama-elbows, i-PT yakho ingase ibeke izivivinyo ezithile zokuqinisa i-wrist. Lezi zivivinyo zingadinga ukusetshenziswa kwezisindo ukunikeza ukumelana.
Ukuzivocavoca okulodwa, isibalo sokubamba iqhaza kanye nokugcoba umzimba, kungenziwa ngesando. Ukuze wenze lokhu, ubamba isando ngakwesokunene ngenkathi isikhumbuzo sakho siphumula etafuleni. Gcina kancane isandla sakho phezu kwesandla sakho sibheke phansi, bese ubuyela esimweni sokuqala. Khona-ke, gxumela isandla sakho ngenye indlela ukuze isundu sakho sibheke phezulu.
Khumbula ukuhambisa isandla sakho kanye nesibindi ngokuhamba kancane, ngokuzithandela. Ungashintsha inani lokumelana nomsebenzi ngokubamba isando ngokushelelayo noma ngokuqhubekayo kusukela ekupheleni kwethuluzi; Ukubamba ukuphela kwesibambo sesando kunandisa ubunzima bokuzivocavoca. Ukubamba isando eduze kwekhanda kwenza umsebenzi ube lula.
Yenza isihenqo sezintambo kanye nokuvivinya umzimba ngokuphindaphinda kuka-10 kuya ku-15.
5 - Sebenzisa i-Silly Putty ye-Handgrip ne-Finger Exercises
Uma unenkinga yokufaka izinto noma ukuthwala izinto esandleni sakho, ungase uzuze ekusebenzeni ukuze uthuthukise amandla akho okugqoka namandla omunwe. I-Putty handgrip kanye nezenzo zomunwe zingabhalwa ngumuthi wakho wezokwelapha. Ukuzivocavoca kulula ukwenza emtholampilo nge-putty ekhethekile yokwelashwa, kodwa ungaphendula kanjani izivivinyo ekhaya?
Okulula. Thenga kancane u-Silly Putty futhi uyisebenzise ukwenza isandla sakho nesenzo somunwe. Isifo sakho somzimba singakubonisa ukuthi yiziphi izivivinyo ezingcono kakhulu esimweni sakho esiqondile. Uma ungafisi ukuthenga u-Silly Putty, noma uma uzizwa unesidingo, ungenza u-Silly Putty wakho ekhaya.
6 - Sebenzisa ithawula lokubhebha ukuze unciphise
Uma unamahlombe ehlombe, i-rotator cuff tendonitis, noma ihlombe elifriziwe, ungase uzuze ekusebenzeni ukuze uthuthukise ukuhamba kwe-shoulder shoulder (ROM) yakho. Umhlinzeki wakho wezinto ezingokwenyama angase abeke ama-exercises ukuba alule ihlombe lakho ekhaya, futhi ukuvivinya okulodwa kungase kube ukugoba kwangaphakathi kokujikeleza.
Ukwelula kokujikeleza kwehlombe kwenziwa ngethawula lokugeza. Ukuze wenze lo msebenzi, ubambe ithawula elide ngakwesinye isandla phezu kwehlombe lakho futhi uvumele ukuthi liguqulwe ngemuva kwakho. Finyelela emuva ngemuva kwakho ngesandla sakho bese ubamba ithawula. Ngesibindi udonsa ithawula emuva kuze kube yilapho ukululaza kubonakala ehlombe lakho.
Bamba ukwelula kweminye imizuzwana engu-10 kuya kwangu-15, bese uyiphinda ngokuphindaphinda izikhathi ezingu-10.
Sebenzisa ama-Cans Cans njengezicathulo
Kunezimbangela eziningi zezinhlungu zehlombe, futhi ngezinye izikhathi ubuthakathaka ehlombe lakho noma i-rotator cuff kungenzeka kube yinto eguquguqukayo eyodwa eyenza ihlombe lakho lilimale. Ngemuva kokuhlinzwa kwe-shoulder, njengokwakhiwa kwe-Rotator noma ukukhanda kwe-labrum, kungase kudingeke usebenze ekuqiniseni amahlombe akho ngesikhathi sokuvuselela.
Ungasebenzisa amasobho okugcoba ekhaya ukuze usebenze ekuthuthukiseni amandla akho ehlombe. Ukwenza lokhu, mane nje uthole amasobho ambalwa esiphundu ngemuva kwe-pantry bese wenza imishini ye-rotator ethize ye-AROM ngenkathi ubamba amathini. Ungaphinda usebenze ngokuzivocavoca kwe-stapular ngenkathi uphethe amathini esobho. Uma ungenaso isobho, ungasebenzisa amanzi asebhodleleni, amathini amabhontshisi, noma amakhodi wesoda.
Yenza ama-exercises akho amahlombe ngama-soup amathini okuphindaphinda izikhathi ezingu-10 kuya ku-15, kodwa qinisekisa ukuthi uhlola nge-PT yakho ngaphambi kokuqala ukuvivinya amaqebelengwane ehlombe ne-Rotator.
8 - Sebenzisa ikhofi noma i-Basketball ukuze uqinise imiyalo yakho
Uma unamahlombe emadolweni noma uhlinzekile emadolweni noma emaceleni, umhlinzeki wakho wezinto ezingokwenyama angabonisa izivivinyo zokusiza ukuqinisa imisipha emadolweni akho. Imisipha ye-quadriceps iwela emadolweni bese isiza ukuguqa amadolo. Ngemuva kokulimala noma ukuhlinzwa kwamadolo, ukubuyisela umsebenzi ojwayelekile kulezi zinhlanzi kubalulekile ukuze ubuyele ezingeni lakho langaphambilini lomsebenzi.
Ukuzivocavoca okukodwa okwenziwa yi-PT yakho kubizwa ngokuthi umsebenzi omfushane we-arc quad (SAQ). Ukwenza lo msebenzi, kuzodingeka uthole okuthile okumele usebenzise njengobunini ngaphansi kwegolo lakho.
Indlela elula yokwenza umsebenzi we-SAQ ukuthola i-basketball noma ikhofi engayisebenzisa njengebhokisi ngaphansi kwamadolo akho. Mane ubeke ibhola noma ikhofi kungaphansi kwamadolo akho ngenkathi ulele phansi emhlane wakho. Vula ibhande lakho ngangokunokwenzeka, bese uqinisa imisipha yakho ye-quadriceps phezulu kwethanga lakho. Bamba indawo eqondile imizuzwana embalwa, bese wehlisa kancane umlenze wakho phansi. Gcina ibhande lakho ngokumelene nebhola noma ikhofi kungasikhathi sonke ngesikhathi sokuqeqeshwa kweSAQ.
Ukwenza uhlelo lwakho lokuzivocavoca ekhaya njengoba kunqunywe umhlinzeki wakho womzimba kungasho umehluko emkhatsini wemiphumela engakahleleki kanye nomphumela ophakeme kunokwelashwa ngokomzimba. Ngokwenza ubuciko nokuthola izinto zasendlini ozisebenzisayo ngenkathi usebenzisa umzimba, ungaqiniseka ukuthi ubuyisela amandla akho evamile nokuhamba ngokushesha futhi ngokuphepha, ukuze ubuyele ezintweni ozithandayo ukwenza.