Ukuzivocavoca okungavumelekanga ukukhusela ihlombe kunye nokulimala kwe-rotator cuff: Isikhokelo esicacileyo
Fumana imithambo eyingozi yamagxa kwaye uthintele ukwenzakala kwe-rotator cuff ngeengcebiso ezisebenzayo kunye neendlela ezikhuselekileyo.
Igxalaba
Ukuzivocavoca okungavumelekanga emva kwe-acromioclavicular dislocation: isikhokelo esipheleleyo sokuthintela iingxaki
Funda ukuba yeyiphi imithambo omele uyiphephe kunye nendlela yokubuyisela kwakhona kwi-acromioclavicular dislocation ngaphandle kweengxaki.
Ubudlelwane phakathi kwe-scapulae kunye nokulimala kwamagxa: Isikhokelo esipheleleyo
Fumana uxhulumaniso phakathi kwe-scapula kunye nokulimala kwamagxa, unyango lwabo, kunye nokuzivocavoca ukuphucula ukuhamba.
Yintoni i-subluxation yamagxa kunye nendlela yokuyiphatha?
Fumana ukuba yiyiphi i-subluxation yamagxa, zeziphi izizathu zayo kunye neempawu zokuyiqonda. Sikufundisa olona nyango lulungileyo kunye nokuba kuthatha ixesha elingakanani ukuchacha.
I-Rotator cuff: kutheni kulula ukulimaza?
I-rotator cuff isoloko yonakaliswa ngumkhuba wemidlalo ethile okanye imisebenzi yemihla ngemihla. Fumana umsebenzi weli qela lemisipha kunye neentlobo eziqhelekileyo zokulimala.
Indlela yokuphelisa iintlungu zegxalaba ngeFoam Roller?
Funda indlela yokusebenzisa i-Foam Roller ukukhulula iintlungu zamagxa. I-Foam rolling ifanelekile ekunciphiseni uxinzelelo kwi-joint joint. Sikufundisa eyona mithambo igqwesileyo.
Ziziphi izizathu zokukrazuka kwekhafu ejikelezayo?
Fumana izizathu ezahlukeneyo eziqhelekileyo ezibangela iinyembezi kwi-rotator cuff yegxalaba. Sihlalutya izizathu kunye nendlela yokuthintela iinyembezi ukuba zingenzeki kwimicu yokudibanisa.
Izizathu ezi-4 zokuba kutheni intlungu iphuma egxalabeni ukuya engqinibeni
Igxalaba lilungu elibuthathaka elinokwenzakala lula ngoqeqesho. Fumana ezona zizathu zixhaphakileyo zokuba kutheni iintlungu ziphuma egxalabeni ukuya engqinibeni.
Ngaba i-tricep dips inokulimaza igxalaba?
Ukuba wenze i-triceps bottoms (dives) unokuba wonzakele egxalabeni. Bazi oonobangela kunye nezinye iindlela zokuzilolonga.
Indlela yokuphepha iintlungu zegxalaba kwi-push-ups?
Fumana ukuba kutheni i-cuff yakho ye-rotator yehlombe ibuhlungu xa usenza i-push-ups, ingaba ingaphetshwa njani kwaye yintoni unyango olukhoyo.
Funda indlela yokwakha amandla ehlombe ukuze ugweme ukulimala
Igxalaba lelinye lawona malungu alimala kakhulu, kunye nedolo. Fumanisa ukuba zeziphi ezona zizathu ziphambili zokwenzakala kunye nendlela onokuziphepha ngayo.