Kurema-Kurera Kumusoro Kwakanyanyisa uye Kubata Maitiro

Kuvandudza Arm Balance uye Kubatsira

Kuenzanisa muviri kunorema kunogona kudiwa mushure mekurwadziwa kwepafudzi kana kuvhiyiwa kuti ikubatsire kuzorora zvakare. Murapa wako wepanyama anogona kushanda newe kuti ave nechokwadi chokuti iwe unoshandisa zvakanaka kuenzanisa kwepafudzi uye kudzivirira-kutakura maitiro muitiro rako rekugara.

Kana uine marwadzo epafudzi kana kuti wakanga uine njodzi yekukuvara kana chirwere, iwe unogona kubatsirwa kubva kune unyanzvi hupi hwechiremba wepanyama kuti akubatsire kunyatsogadzirisa.

Chimwe chikamu chakakosha chepurogiramu yako chirongwa, kunyanya kudzidzira kubatsira kubatsiridza nzira iyo mafudzi ako, zvigaro, uye wristani zvose zvinoshanda pamwechete kuti zviite zvakanaka. Imwe nzira yekurovedza muviri ndeyekumusoro kwekurema kwekutakura, iyo inozivikanwa seyovharwa kinetic chain fitness exercises.

Mamiriro Ezvinhu Anogona Kuda Weight Kubata Maoko Akafuridzira

Vanhu vane mimwe mamiriro ezvinhu vanogona kubatsirwa kubva pamapfudzi ekurema-kutakura uye kuenzanisa kwakadzika mu quadruped (nzvimbo inokambaira pamativi mana) kana kuti panzvimbo yepande. Aya mamiriro acho angasanganisira:

• Stroke
• Kumusoro kwepamusoro kuputsika
• Rotator kapu yekugadzira
• Labru kukuvadzwa kana kugadzirwa kwekugadzira kwelabrum
• Elbow rakaputsika
• Colles 'fracture

Chaizvoizvo, chero upi nepamusoro kunokuvadzwa kana kuti mamiriro ezvinhu kunogona kukonzera kusinganzwisisiki kwakakwana nekugadzirisa zvayo mufudzi rako kana ruoko. (Kugadzirisa kungoziva muviri wako kwerutivi rwaro mumamiriro ako ezvinhu.) PT yako inogona kukurudzira iwe kushanda kuti uwedzere huwandu hwako hwose kuburikidza nemaoko ako panguva yekugara kwako.

Nei Uchifanira Kuita Zvakakwana Kurema Kuita Uye Kuenzanisa?

Mushure mekukuvara kwepamusoro, iwe unogona kunge uine uwandu husina kunaka uye unhu hwakanaka pane yako kumusoro. Kushanda pane maitiro edzimwechete ekuvandudza kumusoro kwepamusoro kukodzera kunogona kukubatsira kuti udzoke zvakare kushandiswa kwemaoko ako. Muongorori wako wepanyama angasarudza kushandisa maitiro akasiyana-siyana uye kufambira mberi kwekuita basa sekuda kweiyu kukubatsira kuti uwanezve shure kwepafudzi kana ruoko kukuvara kana kuvhiyiwa.

Kushandisa mapepa ako mune cheadruped kana chiremera-chinzvimbo, semapuranga, inogona kushandisa misipa yakakomberedza chikwata chako chokutengesa uye mapepa. Iyi mishonga iri kushanda apo iwe unosimudza ruoko rwako kumusoro kana panguva yezvinoitwa zvinoda kuti iwe usize kana kukorera chimwe chinhu. Vanogona kuora mwoyo mushure mekukuvadzwa kana kuvhiyiwa pafudzi rako iro rinoda nguva yekudzivirira. Munguva iyi nguva isina kukwana, fudzi rako kana ruoko ringave richirapa, asi rinogonawo kunge richirasikirwa nesimba, kufamba kwemafambiro (ROM), uye kukwanisa.

Ita Mafungiro Okuwedzera Mukukura-Kuisa Maitiro

Kana mushonga wako wepanyama akasarudza kupa zvinorema kutakura mafudzi uye maitiro ekuita iwe, iye angangoita purogiramu inofambira mberi. Iwe unofanirwa kufambira mberi kubva pazviri nyore kuenda kune mamwe maitiro ekufambisa.

Usati watanga nekurema-kutakura mafudzi ekufambisa, mushonga wako anofanira kuve nechokwadi kuti simba rako refudzi uye kugadzikana kwakakwana zvakakwana kuti iwe utakure uremu kuburikidza noruoko rwako. Angaita kuti iwe uite chikwata chekugadzirisa zvigadziriswa nemaitiro ekumanikidzana uye supine simba mafudzi ekugadzikana maitiro asati utanga maitiro ekureruka-soro sechikamu chekugara kwako.

Chimwe chiitiko chekuwedzera kwekutakura-kutakura maitiro ekudzidzira maitiro angasanganisira:

1. Quadruped kuchinja shift . Kungosvika pane chinzvimbo chaunofamba nacho. Dombo rinononoka richienda uye rakarurama uye mberi uye kumashure kwemakumi matatu kusvika makumi matanhatu nemasekondi.
2. Quadruped kuchinja kushanduka pane nzvimbo isingachinji . Dzokorora chiito chepamusoro pamusoro pechegi duku pasi peruoko rwemafudzi ako akakuvara. Kushandisa rubhora pasi pechanza chako kunogona kuwedzera dambudziko remuitiro uyu.
3. Chigaro chechina chakatarisana nemamwe maoko . Tanga pane chinzvimbo chakasimudzwa, uye wosimudza ruoko rwako risina kukuvara kusvika rwuri kufanana nechomukati. Tora nzvimbo iyi kwemaminitsi mashomanana, uye dzokera kunzvimbo yekutanga. Dzokorora 10 kusvika ku15 nguva. Iva nechokwadi chekuchengeta fudzi rako pane ruoko rwako paunenge uchiita basa racho. Yeuka, ruoko rusina kukuvadzwa runofamba, saka fudzi rako rinoda basa riri kutakura uremu hwako.

1. Chigaro chechina chechipiri nechisimba chekusimudzira pane imwe nzvimbo isina kugadzikana . Ita miitiro yepamusoro 3 pamusoro apa neruoko rwako pamushoni kana bhora duku.
2. Nzvimbo ine chidimbu pane BAPS board . Iko PT inogona kunge ine chipikicha chinoshandiswa chinonzi BAPS bhokisi chekuchengetedzeka kwemakumbo. Iwe unogona kuishandisa chaizvo kuti uwedzere kuenzanisa. Zviri nyore kuisa maoko ako paBAPS board, uye urichengetedze zvakasimba paunenge uchiita uremu huchiita munzvimbo ye quadruped. Zvechokwadi, chiito ichi chinogona kungoitwa chete muPiriniki yePP uye kwete sechikamu chepurogiramu yako yekuita pamba (kunze kwekuti iwe ugova neine BAPS board).
3. Plank position weight weight shift . Kana wawana simba rakakwana uye wakagadzikana, unogona kubva pane chinzvimbo che quudruped uye unodzokorora zvakaenzana munzvimbo yepande. Tangotanga nokupinda mu plank pose, uye ochinja uremu hwako kubva kune rumwe rutivi uye mberi uye shure.
4. Nzvimbo yepangi pane imwe nzvimbo isingachinji . Dzokorora plangi iri kurema mashekeri muchiito chekuita basa 6 uchichengetedza ruoko rwako pane imwe nzvimbo isingachinji.
5. Nzvimbo yependi paBAPS board . Ita mapuranga nzvimbo yezvisikwa zvipfeko paunenge uchichengeta maoko ako zvakasimba paBAPS board.
6. BOSU Walkovers . Kana iwe uchikwanise kuwana BOSU, unogona kuishandisa pahutano hwepafudzi uye kudzidziswa kwekodzero. Ingopinda muhombodo nemaoko ako paBOSU, uye "danho" parutivi rumwe, uye rimwe racho. "Famba" nechemberi kune BOSU nemaoko ako. Iva nechokwadi chekuti uchengetedze pamba yakasimba neunenge usina kubatanidzwa. Ita zvinenge gumi zvakadzokorora zvevashandi vekamberi neBOSU.
7. Gare gare kumucheto kunofamba nekufamba nemauto . Kuti uite chiito ichi, shandura chikwata chekumhanyisa pamakumbo ako, uye pinda panzvimbo yepande. Famba maoko ako nechemberi, uchengetedze bhanhire iwe uchienda. Chengetedza chinangwa chekuchengetedza nekuchengetedza yako kusabatanidzwa, uye famba maoko ako kurutivi rwemaanho gumi kusvika kuruboshwe uye gumi kurudyi. Tsoka dzako dzinofanirwa kufamba nemakumbo apo iwe uchienda zvakare.

Kana chero kurovedza muviri kunokonzera marwadzo, unofanira kutarisa nechiremba wako kana PT kuti uve nechokwadi chokuti uri kuita basa racho nenzira yakarurama uye kuva nechokwadi chokuti zvakakunakira iwe.

Izvi zvinotanga kungova nechinangwa chekukamba uye chinopfuurira kune zvakanyanya kufambisa mafungiro emapfudzi ako nekumirisana uye panzvimbo dzisina kudzikama. Muongorori wako wepanyama angakubatsira iwe kusarudza kana iri nguva yekufambira mberi nechikamu chimwe nechimwe chekufambira mberi kwekudzidzira.

Iwe unogona kusakwanisa (kana unoda) kuzviita kuburikidza nekufambira mberi kose. Vamwe vanhu vanoona kuti zviri nyore kuti zvigadziriswe zvinorema zvinokwana kuti zvivandudzire kuenzaniswa kwemafudzi uye basa. Vamwe vanhu, kunyanya avo vanopinda mumatambo epamusoro-soro, vangave vachida kufambira mberi kusvika kune yakakwirira kumucheto maitiro ekugadzirisa zvizere.

Usati watanga purogiramu ipi zvayo yekuita basa, unofanira kutarisa nechiremba wako kuti uone kuti maitiro ekuremerwa kwemafudzi akachengeteka kuti iwe uite.

Kukuvadzwa kwepafudzi kana kuvhiyiwa kunogona kukudzivisa kuita basa rako rekugara kana mabasa ekuzorodza. Kana uine marwadzo epafudzi kana utera, chirongwa chekugadzirisa hutachiona nemutano wako wepanyama chingakubatsira kuti udzorere hutende hwakakwana ROM nesimba. Chimwe chikamu chepurogiramu yako rehabhi inogona kunge iri kumusoro kwepamusoro-kutakura-kutakura muviri kunoitwa mu quadruped kana kuti panzvimbo yepandi. Kana waita zvakanaka uye paunofambira mberi zvakanaka, maitiro aya anogona kukubatsira kuti uwanezve basa rakakura kuitira kuti ugone kudzokera kune yako yekare yebasa.

> Sources:

> Matthews, MJ, etal.Quadrupedal Movement Training Kuvandudza Markers of Cognition uye Joint Repositioning. Human Movement Science. 2016; 47 (6): 70-80.

> van der Meijden, etal. Kuvandudza mushure meArthroscopic Rotator Cuff Repair: Current Concepts Review uye Evidence-Based Based Guidelines. Int J Sports Phys Ther. 2012; 7 (2): 197-218.

> Wells, SN, etal. Chidzidzo Chinyorwa cheZvinoongorora Kuongorora Rotator Cuff Kubata panguva yekuvandudzwa kweKutanga Kuvandudzwa kwePot-Op Rotator Cuff Repair. J Exer Phys Online. 2016; 19 (3): 70-99.