Chimwe Chinhu Chinonyanya Kukosha Chekuita Kwako Soro kana Kuderera Kubva Pakudzidzira Zvirongwa
Kana uine kurwadziwa kwemuviri kana kuputika, unogona kubatsirwa nechirwere chepanyama kuti ubatsire kugadzirisa kufamba kwako uye kutarisira zviratidzo zvako. Chimwe chikamu chekugara kwako chinogona kusanganisira kuita zvidzidzo kuti ubatsire kusimbisa simba rezvinyorwa zvako zvemukati uye chiuno chako. Izvi zvinogona kubatsira kuvandudza nzira yaunofamba nayo kana kunogona kubatsira mukuwana nekuchengetedza maitiro akanaka.
Imwe miitiro inokosha inogona kuva chikamu chepamusoro pako, hip, kana yakadzika kumagumo rehab ndiyo inokonzerwa nemakumbo ekusimudza (SLR) maitiro. Ichi chiito, chinozivikanwawo sechikwata chepamusoro chemakumbo kana kuwedzerwa kwekuwedzera kwechirongwa, chiri nyore kuita pamba sechikamu chemuitiro wako wekuita kumba. Icho chiito chinokusimbisa chinoshandisa maziso ekudzivirira ehudyu mako uye misoro yako yakadzika kumashure.
Zvimwe zvinetso zvakajairika apo iwe unogona kubatsirwa nekuita zvakananga hip SLR maitiro panguva yako rehab inosanganisira:
- Kutambudzika kwakadzoka shure
- Mushure mekunge vashandura chirwere
- Urombo hweHu
- Mushure mokunge mushure mutsva uchinjwa
- Sechikamu cheS SLR mberi kwekuvhiyiwa kwegumbo
- Sechikamu chepurogiramu yekudzivirira kunokuvadza kubatsira kubatsiridza hup uye mushure musimba uye kugadzikana.
Iyo yakagadzirirwa SLR miitiro inobatsirawo kuvandudza chiuno chako chinowedzera chinoshandiswa chekufamba (ROM) .
Kuita maitiro akajeka ekusimudzira muviri ndeyekuita. Ingova nechokwadi chekutarisa newachiremba wako wepanyama kana chiremba usati watanga izvi, kana chimwe chekuita.
Kuti uite zvakananga SLR maitiro, tanga kuwana nzvimbo yakakodzera yokurara iyo isingabvumiri.
- Nhema inotarisana pasi (yakatarisa) pasi.
- Gadzirisa zvinyoronyoro zvako mumatumbo nekuchengetedza mimba yako yemimba yakabatanidzwa. Iwe unofanirwa kunge uchikwanisa kufema paunoita izvi.
- Kuchengeta yako kusabatanidzwa uye mabvi ako zvakananga, zvishoma nezvishoma kusimudza gumbo rimwe kumashure. Iwe unofanirwa kuisa bvi rako rakananga sezvo chidya chako chichikwira kubva pasi.
- Tora gumbo rako rakarurama kumhepo kwemaminitsi maviri, uye zvishoma nezvishoma udzike gumbo rako kudzokera pasi. Iva nechokwadi kuti haufaniri kuchinja musana wako kana mapepa ako uchisimudza gumbo rako.
- Ita basa racho zvishoma nezvishoma kuti zvidzoke zve10 kusvika ku15, uye dzokorora chiito chemugumo wakasiyana.
Vamwe vanhu vanoda kushandura kusimudza mitsipa yavo panguva yakatarisa SLR, kunyanya pavanenge vachiita basa racho sechikamu chemuzasi chirongwa chekudzorera zvakare. Kuita basa racho kunogona kukonzera kuwedzera kuduku kunetseka kwakadzika shure. Kana basa racho rinokonzera kuwedzera kwakakosha kana kukakisa mumusana wekare, hup, kana marwadzo omumakumbo, rega kuchiita uye chengetedza pamwe nemupi wako wehutano wehutano kana murapa wepanyama.
Iwe unogona kuita basa iri kamwe kana kaviri zuva rega rega, uye iri pfungwa yakanaka kutarisa neTP yako kuti uongorore huwandu hwemaitiro ako pane chimwe chiitiko. Iwe unogonawo kuwedzera dambudziko rakawanda kune yakakonzerwa SLR nekuwedzera imwe kana maviri pound cuff uremu muhudyu mako kuti uwedzere huwandu hwekudzivirira paunenge uchiita basa racho. Rimwe bhini rinopikisa, rakadai seTheraband, rinogona kushandiswawo kupa zvinopesana uye kuwedzera dambudziko nekumhanya kwemakumbo.
Kana iwe uchida kuedza kunyanya kufambira mberi kwakaoma kweSLR yakananga, edza kuitora iyo pazvinhu zvina, semukana wekukamba.
Kuita gumbo rinosimudza panzvimbo yepangi kunowedzera dambudziko rinowedzera.
Shoko kubva
Kudzoka, hup, kana kurwadziwa kwemakumbo kunogona kukonzerwa nezvikonzero zvakasiyana-siyana. Kana nyanzvi yako yepanyama inofunga kuti iwe unogona kubatsirwa nekusimbisa maziso ako ekudzivirira uye mushure mushure mekunze, iye anogona kupa mutemo wakananga wakananga kuwedzera muviri kuti ubatsire kunatsiridza simba rehudyu mako uye kugadzikana kwekwenyese yako.
> Sources:
> Kisner, C., & Colby, LA (1996). Kurapa maitiro: Mavambo uye maitiro. (3 ed.). Philadelphia: FA Davis
> Smith, B, Littlewood, C., uye May, S. Chimwe Chinyorwa Chekugadzikana Maitiro Okuderera Kwemakumbo Akakosha: Kuongorora Kunogadzirisa Meta-Kuongorora. BMC Musculoskeletal Matambudziko: 2014: 15; 416 https://doi.org/10.1186/1471-2474-15-416