Elbow Range na Motion Wasan

1 -

Fara Farawa na Elbow na motsa jiki na motsa jiki

Idan kana da ciwon gwiwa ko kuma rauni ga gwiwarka, wuyan hannu, ko kafada, za ka iya amfana daga farfadowa na jiki don taimaka maka inganta ikon yin amfani da hannunka ba tare da jin zafi ba. Kwararren lafiyar ku zaiyi aiki tare da ku don bunkasa shirin kulawa don taimakawa ku dawo zuwa aikinku na baya.

Kodayake yanayin kiwon lafiyar kamar ƙarancin lantarki da duban dan tayi na iya amfani dashi ta PT yayin yatsun kafarka, motsa jiki ya zama babban abu a shirin PT naka. Kwararren lafiyar ku zai iya samar da shirin motsa jiki na gida don kuyi don inganta motsin ku na gwiwar hannu (ROM) da ƙarfin don ku dawo cikin amfani na al'ada.

Za'a iya yin amfani da takalmin gyare-gyare na gyare-gyare a cikin tsarin shirin PT. Su ne mai sauki don yinwa kuma zai iya taimaka maka ka motsa wuyan hannu da hannun ka, kawan hannu, da kuma kafada kullum.

Yanayi wanda zai buƙaci kuyi aikin kunnawa na ayyukan motsi na iya hada da:

• Tanƙwara kwangila
• Golfer ta gwiwar hannu
• Ƙaƙwalwar ƙyama
• Huka bugun ko rauni
• A matsayin wani ɓangare na shirin motsa jiki idan kana saka sarƙar ƙafa

A nan ne shirin aikin gwagwarmaya ta kowane mataki wanda mai ilimin likitancinka na jiki zai iya tsara maka don inganta yanayin motsi naka. Za a iya yin darussan yau da kullum a matsayin wani ɓangare na shirin gyare-gyaren kafa. Kafin fara wannan, ko duk wani shirin motsa jiki, bincika tare da likitanka don tabbatar da cewa motsa jiki na da lafiya don yanayinka na musamman.

2 -

Samun shi Bending: Elbow Flexion

Ƙafafun ƙwalƙwalwar hannu yana nufin ikonka na kunnen hannunka. Don inganta ƙarfin gwiwar hannuwan ku, ku tsaya tare da hannunku a gefe. Yi aiki da kyau a hannunka har sai ya yiwu, to sai ka rike hannunka ko wuyan hannu tare da hannunka kuma a hankali ka kara matsawa. Rike matsayi na matsayi na gwiwar ka don 5 zuwa 10 seconds, sa'annan ka saki tasa ta hanyar gyara kawan ka. Maimaita motsa jiki sau 10.

Kusa na gaba: Ƙwararren ƙirar Elbow.

3 -

Tsaida shi a waje: Ƙarƙwarar yatsa

Don inganta ƙarfin ku na cikakke ƙarfin ku, dole ne kuyi aiki a kan ƙwararren ƙwararren ƙwararren ƙarfafa. Don yin wannan, zauna a kujera da gwiwar ku a kan tebur. Kuna so ka huta hannunka na sama a kan matashin kai ko tawul ɗin da aka sanya don ta'aziyya.

Yi gyaran kafa gwargwadon gyaran hannu, sannan kuma a matsa lamba ga goshinka ko wuyan hannu don ƙara ƙusarwa zuwa tayin. Yi tsauraran hannunka kai tsaye kamar yadda za ka iya tare da damuwa, sannan ka rike da ƙara don 5 zuwa 10 seconds. Saki ƙaddamarwa kuma yardar maka kawan hannu don tanƙwara wani bit.

Yi maimaita motsa jiki na sake saiti 10, sannan kuma motsawa zuwa aikin gwagwarmaya na gaba gaba.

4 -

Juya shi: Ƙarƙashin ƙaddamarwa

Rashin iya kunna wuyan hannu don haka hannunka yana fuskantar sama, wannan motsi yana faruwa a duka gwiwarka da kuma a hannuwan hannu. Don inganta ikon da kake yi wa hannunka, yi aikin farfadowa na ROM na gaba.

Don yin motsa jiki, tsaya ko zauna tare da hannunka a gefenka kuma gwiwarka ya yi kusan 90 digiri. Tsaya hannunka a gefenka kuma kunna wuyan hannu kuma ka mika hannunka don haka hannunka yana fuskantar sama.

Don ƙara ƙararrawa zuwa shimfiɗawa, yi amfani da kishiyar hannunka kuma kai a ƙarƙashin goshin hannunka. Ɗauke wuyan hannu kuma a hankali kara matsawa ta hanyar juya hannunka gaba zuwa sama. Lokacin da aka ji motsi, riƙe matsayi na 5 zuwa 10 seconds.

Yi maimaita Rigon Jirgin hannu na 10 don sake maimaitawa, sa'an nan kuma motsa zuwa aikin karshe.

5 -

Ƙaddamar da ƙwaƙwalwar ƙafa

Sanarwar ƙaddarar magana tana nufin ikonka don kunna hannunka don haka dabino yana fuskantar ƙasa. Wannan motsi yana da muhimmiyar mahimmanci wajen yin ayyuka irin su zub da kopin kofi ko wasa da piano.

Don yin faɗakarwar gaba na gaba na ROM, tsayawa ko zauna tare da ƙwanƙwashin ƙarfinka 90 digiri kuma a cikin gefe. Koma hannunka da wuyan hannu a kan iyakar da za ta yiwu, sa'an nan kuma kai hannunka a kan saman goshinka. Ɗauke wuyan hannu, kuma juya hannunka a cikin matsayi wanda aka samu. Riƙe matsayi tare da rinjaye don 5 zuwa 10 seconds, sa'an nan kuma saki da shimfiɗa. Maimaita madaidaiciyar ROM ɗin sau 10 sau.

Za a iya yin gwagwarmaya ta ROM akan 2 zuwa sau 3 a kowace rana ko kuma sau da yawa kamar yadda likitancin ku ko likita suka tsara. Ya kamata ka ji karamin kararrawa yayin da kake yin kowane kullun hannu na ROM; idan duk wani motsi ya haifar da ciwo, ko da yake, dole ne ka tuntubi likitanka.

Da zarar ka inganta aikin kwance gwiwarka tare da waɗannan darussa, PT ɗinka zai iya tsara takardun ƙarfafawa. Wadannan zasu iya haɗawa da kayan aikin hannu tare da tawul , DigiFlex , ko faris . Hakanan zaka iya fara aiki a kan ƙarfafawar gaba ɗaya tare da dumbbell , kuma za'a iya buƙatar ƙarfin ƙarfin ƙwaƙwalwa da ƙarfin triceps don taimakawa wajen ƙarfafa tsokoki a kusa da hannunka da hannu.

Yin aikin hawan gwiwar aikin motsa jiki na iya kasancewa muhimmiyar bangaren hawanka bayan wani mummunan rauni wanda ya rage ikonka don amfani da hannunka kullum. Duba tare da likitan ku, sa'annan ku gwada waɗannan darussan don taimakawa wajen bunkasa ƙwanƙwarar ku kuma ku koma aikinku na al'ada da aiki.

Kalma daga

Ƙunƙarar fuska zai iya ƙuntata ikon yin ayyuka na ayyuka na asali. Ta hanyar yin aiki tare da likitan kwalliyarka ta jiki da kuma ta hanyar haɓaka aikin hannu na dindindin na hannu - a daidai lokaci - zaka iya tabbatar da sauri da kuma amincewa da lafiyar ka.

> Source: Gundes, H. etal. Halin da yake tsakanin hawan kullun da motsi da haƙuri bayan an buɗe saki mai karfi. Ayyukan Orthopedica Jun 2017.