Ubuhlungu be-Rotator cuff bungakhawulela ikhono lakho lokuhambisa ingalo yakho kahle phakathi nempilo yansuku zonke. Kunezimbangela eziningi zobuhlungu behlombe, ngakho ukunakekela lesi sicubu esincane kungasiza ekuvimbeleni ukulimala.
Ukuqinisa i-rotator cuff kunezinzuzo eziningi. Akufanele senze lolu hlobo lokuzivocavoca kuphela lapho sinokulimala, kodwa futhi nokuvimbela noma yikuphi ukulimala kwemisipha. Kunconywa ukwethula lezi zivivinyo ezinkambisweni zokufudumala noma njengengxenye yokuzivocavoca umzimba ophezulu.
Kungani uqinisa i-rotator cuff?
Imisipha ye-Rotator cuff isebenza ndawonye ukuze igxilise ikhanda le-humeral futhi inciphise ukufuduka okuphezulu kwekhanda elithambile elingase libe nomthelela ku-subacromial bursitis. Uma kukhona ukukhala okuyingxenye ye-supraspinatus, i-rotator cuff ingaqinisa i-infraspinatus eseduze ne-subscapularis futhi ibuyisele ukulahlekelwa komsebenzi we-supraspinatus.
Ukulungiswa kokungalingani kwe-rotator cuff kunganciphisa ukushelela kokuhumusha kwe-accessory yekhanda le-humeral futhi kunciphise ukuwohloka okungapheli kwaleli sethi lemisipha.
Ukuzivocavoca kwe-Rotator cuff kuyingxenye ebalulekile yokuvuselela ukungazinzi kwehlombe, kufaka phakathi ukuhlukaniswa okungaphansi kwangaphakathi. Lokhu kunyakaza kubhekana ne-muscle atrophy kanye nokuvinjelwa ngemva kobuhlungu behlombe. Ukuzivocavoca kwe-Rotator cuff kuhlanganiswe nezinye izivivinyo ze-scapular ukunciphisa ubuhlungu bentamo kanye ne-postural ngokunikeza isisekelo esizinzile nesisebenzayo sokusekela.
Ukuzivocavoca kwe-Rotator cuff
Lezi zivivinyo zokuqinisa amahlombe zihle kakhulu ekutholeni amandla emisipha ye-rotator cuff ebuthakathaka ngemva kokulimala noma ngemva kokuhlinzwa kwehlombe. Ukwenza lezi zivivinyo njalo kungabangela ubuhlungu obukhulu bemisipha, ngakho-ke kuwumqondo omuhle ukwenza lezi zivivinyo izikhathi ezintathu kuya kwezine ngesonto.
I-Pendulum
Umgomo wokuzivocavoca kwe-pendulum ukwandisa ukuhamba ekuhlanganyeleni kwehlombe. Uma sinokulimala okuncane futhi ihlombe alinyakazi isikhathi eside, kungasiza ukululama ngokushesha. Ngaphezu kwalokho, ingasebenza njengokufudumala ngaphambi kokuzivocavoca umzimba okuphezulu.
- Sizoshwiba ingalo ngobumnene ngokunyakaza okuyindilinga.
- Sizokwandisa kancane kancane usayizi wombuthano ukwandisa ububanzi bokunyakaza.
- Sizozama ukukhulula ingalo futhi sisebenzise umfutho we-swing.
ukujikeleza kwangaphandle kwehlombe
Enye yezindlela ezingcono kakhulu zokuzivocavoca ze-rotator cuff ukujikeleza kwangaphandle kwehlombe. Sizoqala ngokubopha ibhande lokumelana nento ezinzile noma isibambo sekhabhinethi. Sizokwenza isiqiniseko sokuthi sisebenzisa umnyango ongeke uvulwe muntu ngesikhathi senza umsebenzi.
- Yima uqonde emnyango, izinyawo zakho zihlukene ngobubanzi bamahlombe.
- Sizobamba ibhande esandleni sehlombe esifuna ukulivivinya futhi sizogoba indololwane ngama-degree angu-90. Indololwane sizoyishutheka eceleni komzimba isandla sisenkabeni.
- Sizokhipha ihlombe kancane kancane.
- Isandla kufanele siphume size ingemuva lesandla libheke emuva. Sizogcina indawo yokugcina imizuzwana emibili.
- Sizovumela ingalo ukuthi ibuyele kancane endaweni yokuqala.
ukujikeleza kwangaphakathi kwehlombe
Njengoba ibhande lokumelana lisanamathele emnyango, sizoguqula amadigri angu-180 futhi sibambe isiphetho sebhande esandleni sehlombe esijimayo. Kufanele uhlale perpendicular emnyango. Kungase kudingeke ukuba sithathe isinyathelo esisodwa noma ezimbili kude nesango ukuze sigcine ukungezwani ebhendini.
- Sizogcina indololwane igobile ngamadigri angama-90 futhi ishutheke ohlangothini lomzimba. Nokho, kulokhu, isandla siqala eduze kweknobho lomnyango.
- Sizodonsa kancane isandla sibheke enkabeni. Sizokwenza isiqiniseko sokuthi sigcina ukuma okuhle futhi sigcina indololwane igobile futhi iseduze nohlangothi lomzimba.
- Sizogcina isandla enkabeni imizuzwana emi-2 bese sibuyela kancane endaweni yokuqala.
wamelana nokwandiswa kwehlombe
Ukunwetshwa kwehlombe ngebhande lokumelana kwenziwa kuqinisekiswa ukuthi ibhande liboshwe ngokuvikelekile kusibambo sekhabhinethi noma enye into ezinzile. Sizobhekana nomnyango nebhande ngesandla esisodwa. Sizokwenza isiqiniseko sokuthi kunokushuba okuncane ebhendini.
- Ngenkathi silondoloza ukuma okuqondile, sizobuyisela kancane ibhande emuva ngenkathi sigcina ingalo iqondile. Isandla kufanele sidlule kancane enqulwini.
- Sizogcina lesi sikhundla sokugcina imizuzwana emi-2.
- Sizobuyela kancane endaweni yokuqala. Sizokwenza isiqiniseko sokulawula ukunyakaza; ibhande akufanele livumele ingalo ukuthi ibuyele endaweni yokuqala.
ukuthunjwa kwehlombe
Lo msebenzi singawenza ngebhande eliboshwe emnyango noma ngokulinyathela ngonyawo. Sizoma siqonde emnyango futhi sibambe isiphetho sebhande lokumelana esandleni esikude kakhulu nomnyango. Sizogcina indololwane iqonde ngengalo eceleni.
- Kancane kancane sizophakamisa ingalo eceleni ize ingahambelani ngokuphelele nomhlabathi. Sizokwenza isiqiniseko sokuthi ingalo ihlala ihambisana nomzimba futhi ayihambi kakhulu phambili noma emuva.
- Sizogcina lesi sikhundla imizuzwana emi-2.
- Sizokwehlisa kancane ingalo ohlangothini ukuya endaweni yokuqala.
ukuphonsa ibhola
Imidlalo eminingi ihlanganisa ukuphonsa ibhola noma ukusebenzisa irakhethi. Ukuvuselelwa kokulimala kwe-rotator cuff kubadlali banoma iyiphi yale midlalo kufanele kufake ukuzivocavoca kokujikijela. Lokhu kuvumela ukuthi baqale ezingeni eliphansi kakhulu futhi kancane kancane bakhulise isivinini futhi baphoqe ukuba baqeqeshe kuze kube yilapho ususezingeni eligcwele.
- Sizoqala ngokujikijela ibhola elincane nelilula (njengebhola lethenisi), ikhwapha lincike odongeni.
- Sizoqala kancane futhi sikhulise isivinini namandla (nebanga) esijikijela ngalo.
Sizoqala ngebhola elisindayo. Sizobuyela ebholeni lethenisi futhi senze amashothi angaphezulu. Kunconywa ukuqala ngobumnene, eduze nodonga futhi ukwandise ibanga namandla. Sizosebenzisa izandla zombili ndawonye ekuqaleni uma sithanda noma sikuthola kunzima ukuqala ngengalo elimele.