Ukuzivocavoca umzimba ukomeleza amadolo

Umxholo

• 1. Ibhulorho
• 2. Ukwandiswa kwemilenze, emoyeni
• 3. Ukwandiswa kwemilenze kwi-3 isekela
• 4. Isikwere
• 5. Cinezela ibhola phakathi kwamadolo

Ukuzilolonga ukomeleza amadolo kungaboniswa kubantu abasempilweni, abanqwenela ukwenza umthambo, njengokubaleka, kodwa bakwenze nokulwa iintlungu ezibangelwa sisifo samathambo, iarthrosis kunye nerheumatism, ukomeleza izihlunu ngenxa yokunxiba kunye nokukrazuka. .

Ukuzivocavoca kufuneka kumiselwe ngutitshala ngokwasemzimbeni okanye i-physiotherapist buqu emva kokujonga isidingo esiboniswa ngulo mntu, kuba zinokwahluka kakhulu, kwaye zixhomekeke ekubeni kukho ukwenzakala okanye akunjalo, kodwa nantsi eminye imizekelo yemithambo enokuba luncedo Ukomeleza i-quadriceps, ezizihlunu zethanga.

1. Ibhulorho

ibhulorho

• Lala ngomqolo, gobisa imilenze yakho
• Phakamisa i-trunk emgangathweni, ugcine i-pelvis iphakanyisiwe. Emva koko kufuneka yehle kancinci.
• Phinda umthambo amaxesha ali-10. Phumla imizuzwana embalwa emva koko wenze olunye uthotho lokuphindaphinda okungama-10.

2. Ukwandiswa kwemilenze, emoyeni

• Ulele ngomqolo izandla zakhe zisemacaleni
• Songa yomibini imilenze
• Phakamisa umlenze omnye kuphela, ugcine ngokuthe tye
• Phinda amaxesha ali-12 ngomlenze ngamnye

3. Ukwandiswa kwemilenze kwi-3 isekela

Ukwandiswa komlenze kwiinkxaso ezi-3

• Kwindawo yokuxhasa ama-4, kunye neengqiniba zakho kunye namadolo phantsi
• Songa umlenze omnye kwaye uphakamise lo mlenze usongwayo, njengoko kubonisiwe kumfanekiso
• Phinda amaxesha ali-10, unakekele ukugcina umlenze oshukumayo, uhlala uthe tye.
• Khumbula ukucinga ukuba utyhalela phezulu isilingi, usebenzisa isithende, kuba oku kwenza kube lula ukwenza intshukumo kwindawo efanelekileyo.
• Kuya kufuneka wenze iiseti ezi-2 zokuphindaphinda ezili-10 ngomlenze ngamnye.

4. Isikwere

Isikwere

I-squat ngumsebenzi omkhulu ovaliweyo wetyathanga lokomeleza amadolo akho.

• Ukuma, kufuneka ucinge ukuba uza kuhlala esitulweni ngokuguqula amadolo akho aye kwi-90º engile.
• Xa usenza lo msebenzi, kufuneka uqaphele ukuba amadolo akho awadluli ngaphaya kobhontsi omkhulu, ukuze ungenzi ukwenzakala emadolweni. Iphe
• Ukuququzelela ukuhamba, ungazolula izandla zakho phambi komzimba wakho, njengoko kubonisiwe emfanekisweni.
• Izikwere ezingama-20 zilandelelana ziyacetyiswa.

5. Cinezela ibhola phakathi kwamadolo

Lo mthambo uquka:

• Hlala ulele ngomqolo,
• Gobisa amadolo uwagcine egobile kwaye ahlukene kancinci
• Beka ibhola eliphakathi phakathi kwamadolo akho
• Ukuzivocavoca kubandakanya kuphela ukucofa ibhola phakathi kwamadolo akho amaxesha ali-10 ngokulandelelana
• Lo msebenzi kufuneka uphindwe amaxesha ali-10, ewonke atshonisa ali-100, kodwa aphumle rhoqo kali-10.

Kwimeko yedolo le-arthrosis, ezinye iindlela ezithile zokuzilolonga zinokuboniswa, jonga ukuba ziyintoni kunye nolunye ukhathalelo olufunekayo ukubuyela ngokukhawuleza kule vidiyo: