Iqhaza Le-Physiotherapy Ekuhlinzeni Ngokushintsha Ngokuhlanganyela

Ihlanganisani iPhysiotherapy?

I-Physiotherapy, ebizwa nangokuthi ukwelapha ngokomzimba, iwukwelashwa okusebenzisa izivivinyo kanye nemishini ukubuyisela nokugcina ukuhamba okuphezulu kwesiguli kanye nekhono lokusebenza. Ukushintshwa kwamalunga kuwumsebenzi omkhulu ovame ukubhekwa njengendlela yokugcina lapho ezinye izindlela zokwelapha ezihlulekile. Ukushintshwa okuhlangene kuphumelela kakhulu ekunciphiseni ubuhlungu obuhlangene, ukulungisa ukukhubazeka noma ukusiza ukuthuthukisa ukuhamba; ibuye yenzelwe ukwelapha isifo samathambo esithuthukile. Ukushintshwa okuhlangene okuvame ukwenziwa ukushintshwa kwamadolo ne-hip, kodwa ukuhlinzwa kungenziwa kwamanye amalunga ahlanganisa isihlakala, indololwane, ihlombe neqakala.

Ukwelashwa kwe-Physiotherapy ngemva kokuhlinzwa okuhlangene kusiza ukwakha amandla, ukuthuthukisa ibhalansi, nokunciphisa ingozi yokuwa futhi kunikeza ukuzethemba okudingekayo ukuze ubuyele emsebenzini noma ngisho nezemidlalo. Ucwaningo lubika ukuthi inhlanganisela yokuzivocavoca ukuhamba, ukuqinisa, nokulinganisela; kuthuthukisa futhi kusheshise ukutakula. I-Physiotherapy ihilela izinhlobo eziningana zokwelapha ezihlanganisa ngokuyinhloko ukwelapha ngokubhucungwa, i-electrotherapy, i-hydrotherapy, nokuzivocavoca nokunyakaza okubaluleke kakhulu gcina amathambo akho namalunga enempilo.

• Ukwelashwa kwe-Massage: Ukwelashwa kwe-massage kwandisa ukuguquguquka nobubanzi bokunyakaza. I-massage ifanele zonke iziguli, kodwa isimo nokuqina kokwelashwa kuzoncika esimweni esithile. Ukubhucunga umzimba kuthuthukisa ukugeleza kwegazi futhi kuhilela ukunyakaza okunciphisa ukungezwani emisipha nasemalungeni.
• Hydrotherapy: I-Hydrotherapy ihlanganisa ukusetshenziswa kwechibi lamanzi afudumele lapho izivivinyo zihambisana nomfutho wamanzi. I-Hydrotherapy isiza ukudambisa izinhlungu, ikhulise uhla lokuhamba kwamalunga akho, futhi ithuthukise imisipha
• amandla. Amajethi amanzi kanye ne-massage njengengxenye ye-hydrotherapy isetshenziselwa ukuvuselela umsebenzi wezinzwa.
• I-Electrotherapy: I-Electrotherapy ihilela ukuvuselela izinzwa ngokusetshenziswa kokushaqeka kagesi okulawulwayo. I-Electrotherapy inciphisa ubuhlungu bemisipha futhi isiza ekulungiseni nasekuvuseleleni imisipha
• Ukuzivocavoca nokunyakaza: Thuthukisa ububanzi bokunyakaza kwamalunga nemisipha okuwumqondo oyisisekelo we-physiotherapy. Physiotherapists kusukela Isibhedlela esingcono kakhulu sokushintshwa kwamadolo eHyderabad phakamisa izivivinyo zokunciphisa ukuqina futhi uthuthukise ukuguquguquka.

Ngemuva kokuhlinzwa okuhlanganyelwe, kubalulekile ukuthi ungayeki ukunyakaza. Ngokuvamile, amasonto ayisithupha e-physiotherapy anconywa ngemva kokushintshwa kwe-hip noma idolo.

Yiziphi Izinzuzo zePhysiotherapy?

I-Physiotherapy ehilela uhlobo lokuzivocavoca olujwayelekile luyingxenye eyinhloko yokubuyisela ngemva kokuhlinzwa okuhlangene.

Izinzuzo ze-Physiotherapy zizosiza,

•  Buyisela ukunyakaza okuhlangene okujwayelekile
•  Yakha amandla emisipha ezungeze ilunga elisha
•  Yehlisa ubuhlungu nokuvuvukala
•  Buyela emisebenzini yakho evamile
•  Khulisa ukujikeleza kwegazi, ikakhulukazi ngemva kokuhlinzwa, ukuze ugweme izinkinga ngamahlule egazi.

Yiziphi ezinye ze-Physiotherapy Exercises?

Ngokushesha ngemva kokuhlinzwa okuhlanganyelwe, uzothunyelwa kudokotela womzimba ukuze akuqondise ngohlelo lokuzivocavoca umzimba. Ukuzivocavoca okubandakanya ukufinyela kwemisipha emlenzeni wakho ngemva kokushintshwa kwedolo noma ukushintshwa kwenyonga, kuzosiza umzimba wakho usebenze njengokujwayelekile futhi. Lezi zivivinyo zandisa ukugeleza kwegazi emilenzeni futhi zisize ukwehlisa ukuvuvukala futhi kuthuthukise ukululama. Izivivinyo ezimbalwa ezisebenzayo zokuhlinzwa esikhundleni samadolo kanye nokuhlinzwa esikhundleni se-hip kuhlanganisa,

I-Arc Quad Exercise

•  Lala ngomhlane wakho phansi amadolo akho aqonde bese ubeka ithawula ngaphansi kwesithende sakho.
•  Cindezela isithende sakho phansi ngokumelene nethawula ukuze uqondise idolo lakho ngokuphakamisa kancane ukusuka phezulu.
•  Bamba indawo eqondile yedolo imizuzwana emi-5 bese uphumuza umlenze wakho.
•  Phinda lo msebenzi izikhathi ezingama-10.

I-Hamstring Contraction

Imisipha ye-Hamstring ihlanganisa imisipha emithathu yethanga yangemuva phakathi kwe-hip nedolo.

•  Lala phansi emhlane wakho amadolo agobe nge-engeli ye-10-15 degrees izinyawo zakho zibekwe phansi.
•  Ngaphandle kokunyakazisa imilenze yakho, cindezela izithende zakho phansi. Lokhu kunyakaza kuzofinyeza imisipha yakho ye-hamstring.
•  Bamba imizuzwana emi-5 bese uphumule.
•  Phinda lo msebenzi izikhathi eziyi-10.

Amaphampu eqakala

• Lala phansi, ngomhlane wakho.
• Khuphula izinzwane zakho phezulu ukuze zibhekane nekhanda lakho bese uzikhomba phansi.

Lo msebenzi uzokwandisa ukugeleza kwegazi emlenzeni wakho, okuzonciphisa ukuvuvukala futhi kukhuthaze ukuphulukiswa. 

Ukuhamba

Ukuhamba yindlela yokwelapha engcono kakhulu yokuhlinzwa kokushintshwa kwamalunga, kufanele uhambe ngemva nje kokuhlinzwa. Kubalulekile ukubeka sonke isisindo sakho elungeni elisha. Ngenkathi usebenzisa i-walker noma induku, ungabeki sonke isisindo kumadivayisi asekelayo, kufanele asetshenziselwe kuphela ukuzinza nokuphepha. Kumelwe uhambe ngokuzimela ngokushesha ngangokunokwenzeka, njengoba kuzosiza ngokuqondisa umzimba kanye namaphethini wokuma avamile. Uma uzizwa unethezekile, khulisa kancane ibanga olihambayo.

Izitebhisi Zokukhuphuka

Uma usukwazi ukuhamba ngokukhululeka, qala kancane ukugibela izitebhisi. Lokhu kunyakaza "kwezinyathelo" kunenzuzo kakhulu njengoba kwandisa ukuguquguquka futhi kuqinisa idolo lakho noma i-hip joint ngemva kokuhlinzwa. Ekuqaleni, thatha isinyathelo esisodwa kuphela ngesikhathi futhi uthembele kudondolo noma umoba. Njalo
sebenzisa umlenze oqinile ngesinyathelo sokuqala bese umlenze wakho wokululama ulandele ngemuva. Uma unethezekile, sebenzisa i-railing, bese uzama ukugibela izitebhisi ngonyawo kancane.

Ukuqinisa Ukuzivocavoca

Ngalezi zivivinyo ezingenhla, ilunga lakho elisha lithola kabusha uhla lwalo lokunyakaza nokusebenza ngendlela evamile. Kodwa ilunga lakho lisebuthakathaka ukuze lisekele umzimba wakho ngokuphelele; kufanele ungene esigabeni esilandelayo sokuzivocavoca esizoqinisa amalunga akho. Ukuzivocavoca okuqinisayo kulandela ukushintshwa okuhlanganyelwe, kungaba ukushintshwa kwedolo noma inqulu, kufanele kwenziwe zonke izinsuku, ngesethi eyodwa ehlanganisa ukuphindaphinda okungu-8 kuya kwezingu-15. Njengoba ukhululeka, khulisa inani lamasethi ngokuphumula imizuzu engu-1-2 phakathi.

Ukuzivocavoca Kwamadolo

• Idolo elimile liyagoba: Yima uqonde ubambe insimbi noma izandla uzibeke ngemuva kwesihlalo. Phakamisa umlenze wakho phezulu bese ugoba idolo kuze kube yilapho umlenze wakho ongezansi uhambisana nephansi. Bamba lesi sikhundla imizuzwana emi-5 kuya kweziyi-10, bese uqondisa umlenze wakho. Phinda izikhathi ezingu-10 noma uze uzizwe ukhathele.
•  Ukugoba kwamadolo kusizwa: Lala ngomhlane wakho, futhi ubambe ithawula eligoqiwe eqakaleni lomlenze wakho ohlinziwe. Gobisa idolo lakho bese ubamba ithawula ngokufaka ingcindezi emnene ukuze ukhulise ukugoba. Bamba imizuzwana emi-5 ukuya kweyi-10 bese uphinda uze uzizwe ukhathele.

Ukuzivocavoca kwe-Hip

• Ukuthunjwa kwe-hip emile: Yima uqonde ubambe isihlalo ngemuva noma ubeke izandla zakho odongeni. Phakamisa umlenze wakho ohlinziwe bese uwuphakamisela eceleni kancane. Yima kancane bese ubuyela endaweni yokuqala; phinda izikhathi ezingu-10.
• Isikwele: Yima uqonde bese ukhomba izinzwane zakho phambili, guqa amadolo bese wehlisa isingezansi, sengathi uhlezi. Gcina amadolo akho ehambisana nezinzwane zakho ukuze uqiniseke ukuthi uqondisa amadolo. Bamba isikhundla imizuzwana embalwa bese ubuyela endaweni yokuqala; phinda izikhathi ezingu-10.

Physiotherapy kuyisinyathelo esikhulu esilandela ukuhlinzwa okuhlanganyelwe ukuze kuqinisekiswe ukuthi ululama futhi uhambahamba ngokujwayelekile njengangaphambili.