Mekhoa ea physiotherapy ho matlafatsa mesifa ea molala
Mesifa ea molala e phetha karolo ea bohlokoa ho tšehetseng hlooho, ho boloka boemo ba 'mele, le ho thusa mesebetsing ea letsatsi le letsatsi e kang ho reteleha, ho sheba fatše, le ho sheba skrine. Ha mesifa ea molala e fokola kapa e tsieleha ka nako e telele—mohlala, ka lebaka la boemo bo bobe ba mosebetsi, tšebeliso e telele ea lisebelisoa, kapa ho hloka boikoetliso ba 'mele—litletlebo tse kang bohloko ba molala, ho satalla, hlooho e opang ka thata, esita le bohloko bo fihlang mahetleng li ka hlaha. Boikoetliso ba physiotherapy bo ka thusa ho matlafatsa mesifa ea molala, ho ntlafatsa botsitso, le ho fokotsa kotsi ea kotsi e pheta-phetoang. Sengoloa sena se tšohla boikoetliso bo tloaelehileng bo sebelisoang physiotherapy ho matlafatsa mesifa ea molala, mokhoa oa ho bo etsa ka mokhoa o sireletsehileng, le malebela a liphetho tse ntle ka ho fetisisa.
Melao-motheo ea motheo ea boikoetliso ba ho matlafatsa molala
Pele o qala, ho bohlokoa ho utloisisa hore boikoetliso ba molala ha se kamehla bo lokelang ho ba "bo boima." Maemong a mangata, boikoetliso bo botle ka ho fetisisa bo kenyelletsa ho matlafatsa butle-butle ka taolo e ntle ea motsamao. Kalafo ea 'mele hangata e totobatsa libaka tse tharo: ho kenya tšebetsong li-flexor tse tebileng tsa molala, ho matlafatsa mesifa e tšehetsang e potolohileng molala le mahetla, le ho ntlafatsa boemo ba 'mele le mekhoa ea ho sisinyeha.
Etsa boikoetliso butle, ntle le ho sisinyeha ka tšohanyetso. Bohloko bo bohale, ho hloka matla, ho tsikinyeha, ho tsekela ho matla, kapa bohloko bo ntseng bo mpefala ke matšoao a ho emisa le ho buisana le setsebi sa 'mele kapa setsebi sa tlhokomelo ea bophelo. Haeba u na le nalane ea kotsi ea molala, mothapo o thibaneng, osteoporosis e matla, kapa kotsi ea morao tjena, batla tlhahlobo ea litsebi pele u ikoetlisa.
Ho futhumatsa mmele habonolo (metsotso e 2–5)
Ho futhumatsa mmele ho thusa ho eketsa phallo ea mali le ho fokotsa ho satalla. U ka qala ka:
1. Ho hula mahetla holimo 'me u a potolohe: phahamisa mahetla a hao ho ea litsebeng tsa hao, a potolohe morao ka makhetlo a 10, ebe u a isa pele ka makhetlo a 10.
2. Metsamao e bobebe ya molala: sheba ka ho le letona le ka ho le letshehadi, sheba fatshe le hodimo, mme o sekamise hlooho ya hao ka ho le letona le ka ho le letshehadi ka motsamao o phutholohileng (makgetlo a 5-8 ka nngwe). Qoba ho iqobella ho fihlela moo o utlwang bohloko.
Ho futhumatsa mmele ha ho rerelwe ho "otlolla mmele ka botlalo," empa ho ena le hoo ke ho lokisa mesifa hore e sebetse ka botsitso.
1) Ho kenya seledu (ho kenya tshebetsong mesifa ya kahare ya molala)
Boikoetliso bona bo tumme haholo thutong ea physiotherapy ho koetlisa mesifa e tenyang ea molala e phethang karolo ea ho thibela hlooho ho "itšetleha pele" (boemo ba hlooho pele).
Mokhoa oa ho etsa:
– Lula kapa ema o otlolohile, sheba ka pele.
– Hula seledu sa hao kahare jwalo ka ha eka o etsa “seledu se habeli”, ntle le ho theola hlooho ya hao.
– Tšoara metsotsoana e 5, ebe u lokolla butle-butle.
Lipheta-pheta: makhetlo a 10-12, lisete tse 2-3.
Ela Hloko: O lokela ho utlwa motsamao o bonolo ka pele ho molala wa hao, eseng kgatello mohlahareng wa hao. Haeba o shebile fatshe, o etsa phoso—seledu sa hao se a kgutlela morao, eseng hlooho ya hao e robehileng.
2) Ho roba seledu (ho laoloa haholoanyane)
Ho batho ba bang, ho roba seledu ho bonolo ho robala hobane lesapo la mokokotlo ha le nke lehlakore.
Mokhoa oa ho etsa:
– Robala ka mokokotlo, mangole a kobehile.
– Hula seledu sa hao kahare jwalo ka ha eka o etsa “seledu se habeli”.
– Tšoara metsotsoana e 5–10, ebe u phomola.
Lipheta-pheta: makhetlo a 8–10, lisete tse 2.
Tsoelo-pele: Hang ha u se u phutholohile, etsa serethe, ebe u phahamisa hlooho ea hao hoo e ka bang 1-2 cm ho tloha fatše (ntle le ho hula mahetla a hao morao), 'me u tšoare metsotsoana e 3-5. Boikoetliso bona bo thata haholoanyane, kahoo bo iketse butle-butle.
3) Li-isometric tsa molala (ho matlafatsa ntle le ho sisinyeha haholo)
Isometrics e bolela hore mesifa e sebetsa khahlanong le khanyetso, empa molala o lula o eme. Sena se bolokehile ebile se sebetsa hantle bakeng sa mehato ea pele ea ho matlafala.
A) Ho thibana ha Isometric (ka pele)
– Beha matsoho a hao phatleng.
– Sututsa phatla ea hao ka seatleng sa hao joalokaha eka u batla ho inama, empa u e tšoare ka letsoho la hao e le hore hlooho ea hao e se ke ea sisinyeha.
– Tšoara metsotsoana e 5–8.
B) Katoloso ea Isometric (ka morao)
– Beha matsoho a hao ka morao ho hlooho ya hao.
– Sututsa hlooho ea hao matsohong a hao.
– Tšoara metsotsoana e 5–8.
C) Isometric e ka lehlakoreng (ka lehlakoreng)
– Beha letsoho la hao lehlakoreng la hlooho ya hao (ka ho le letona).
– Sututsa hlooho ea hao ka letsohong le letona ntle le ho sekama molala oa hao.
– Pheta lehlakore le letšehali.
D) Isometric ea potoloho
– Beha letsoho la hao ka lehlakoreng le letšehali la phatla/mohlahare oa hao, leka ho retelehela hlooho ea hao ka letsohong le letšehali empa u e tšoare ka letsoho la hao.
– Pheta ka ho le letona.
Lipheta-pheta: tataiso ka 'ngoe makhetlo a 5-8, lisete tse 1-2.
Matla: 30–50% ea boiteko ba hau qalong; eketsa butle-butle kamoo ho ka khonehang.
4) Ho hula ha scapular (ho matlafatsa mesifa e ka holimo ea mokokotlo)
Bophelo bo botle ba molala bo amana haufi-ufi le boemo ba mahetla le mahare a mahetla. Mesifa e fokolang ea mokokotlo o ka holimo e etsa hore molala o sebetse ka thata ho tšehetsa hlooho.
Mokhoa oa ho etsa:
– Lula/ema o otlolohile.
– Hula mahare a mahetla ka bobedi morao le tlase hanyane, jwalo ka ha eka o tshwere pentšele pakeng tsa ona.
– Tšoara metsotsoana e 5, ebe u lokolla.
Lipheta-pheta: makhetlo a 12-15, lisete tse 2-3.
Ela Hloko: O se ke wa phahamisa mahetla a hao; tsepamisa maikutlo motsamaong wa "mokokotlo le tlase".
5) Lengeloi la lebota kapa thellela ea lebota (boemo le botsitso)
Boikoetliso bona bo thusa ho bula sefuba, ho ntlafatsa boemo ba 'mele, le ho koetlisa ho sebelisana ha molala le lehetla.
Mokhoa oa ho etsa:
– Ema leboteng: hlooho, mokokotlo o ka holimo, le letheka li kopane le lebota (li lokise ho latela bokhoni).
– Beha matsoho a hao boemong ba “cactus” (litsoele ka likhato tse 90) khahlanong le lebota.
– Theolela matsoho a hao hodimo butle ebe o kgutlela morao, ha o ntse o tshwere seledu sa hao hanyane (ho kenya seledu se bobebe).
Lipheta-pheta: makhetlo a 8–12, lisete tse 2.
Phetoho: Haeba ho le thata ho beha matsoho a hao leboteng, theohela tlase kapa fokotsa motsamao.
6) Boikoetliso ba taolo ea motsamao: ho potoloha molala ka ho hula selelu
Sena se koetlisa taolo ea motsamao e le hore u retelehe hlooho ea hau ntle le ho "sutumelletsa" hlooho ea hau pele.
Mokhoa oa ho etsa:
– Qala ka ho kenya seledu se bobebe.
– Ha seledu sa hao se kentswe, butle-butle retolosa hlooho ya hao ka letsohong le letona moo o ka kgonang ho phutholoha teng ebe o kgutlela bohareng.
– Pheta ka letsohong le letšehali.
Lipheta-pheta: makhetlo a 6-8 ka lehlakore, lisete tse 1-2.
Tsepamiso: metsamao e boreleli, ho hema kamehla, ntle le ho qobella.
Boikoetliso bo sireletsehileng khafetsa le tsoelo-pele
Bakeng sa batho ba bangata, boikoetliso ba molala bo ka etsoa makhetlo a 3-5 ka beke, 'me boikoetliso bo bong bo bobebe joalo ka ho hula seledu bo ka etsoa letsatsi le letsatsi. Senotlolo sa tsoelo-pele ke ho eketsa mojaro butle-butle: qala ka boikoetliso bo laoloang le ba isometric, ebe o eketsa nako ea ho tšoara, palo ea lisete, kapa mefuta e meng e thata haholoanyane.
Mohlala oa tsoelo-pele ea libeke tse 2-4:
– Beke ea 1: ho hula seledu + li-isometric tse bobebe + ho hula morao ha scapular (lisete tse 1-2).
– Beke ea 2: eketsa li-sete ho 2-3, nako e telele ea ho tšoara.
– Beke ea 3: eketsa serethe se robetseng ka ho phahamisa hlooho (haeba se phutholohile).
– Beke ea 4: ntlafatsa taolo ea motsamao le mamello ea boemo ba 'mele (maemo a mangata a lengeloi la lebota).
Mekhoa e tšehetsang ho boloka molala oa hau o le matla ebile o se na bohloko
Boikoetliso bo tla sebetsa hantle haholo haeba bo tšehetsoa ke mekhoa ea letsatsi le letsatsi:
– Fetola maemo a skrine: beha skrine boemong ba leihlo; qoba ho sheba tlase nako e telele.
– Phomolo e mafolofolo: metsotso e meng le e meng e 30-60, ema 'me u etse motsamao o bobebe metsotso e 1-2.
– Sebelisa mosamo o loketseng: o se ke wa phahama haholo, o boloke molala o sa nke lehlakore.
– Itloaetse ho hema le ho phomola: khatello ea maikutlo e ka eketsa tsitsipano molaleng le mesifa ea mahetla.
Ke neng moo ho hlokahalang ho buisana le setsebi sa 'mele?
Haeba bohloko ba molala bo nka nako e fetang libeke tse 1-2, bo hlaha khafetsa, kapa bo tsamaea le matšoao a kang ho tsikinyeha/ho hloka matla ho hlahang letsohong, bofokoli, hlooho e bohloko, kapa nalane ea kotsi, ho khothaletsoa hore u ee ngakeng. Setsebi sa 'mele se ka hlahloba boemo ba' mele, matla a mesifa le mekhoa ea ho sisinyeha, 'me sa fana ka lenaneo le itseng la boikoetliso le etselitsoeng boemo ba hau (mohlala, bakeng sa spondylosis ea molomo oa molomo, whiplash, kapa mathata a manonyeletso a likarolo).
Ho koala
Boikoetliso ba 'mele ba ho matlafatsa mesifa ea molala bo shebana le ho kenya tšebetsong mesifa e tebileng ea ho tsitsisa, ho matlafatsa isometric, le ho ntlafatsa boemo ba lehetla le mokokotlo o ka holimo. Ka boikoetliso bo tloaelehileng, bo laoloang le bo tsoelang pele, molala o ka ba matla, oa tsitsa haholoanyane, 'me oa se ke oa opeloa habonolo nakong ea mesebetsi. Qala ka metsamao e bonolo joalo ka ho hula selelu le isometrics, ebe butle-butle u eketsa matla a hau, u ela hloko matšoao a 'mele oa hau. Haeba u belaela kapa matšoao a mpefala, ho buisana le setsebi ke tsela e sireletsehileng ka ho fetisisa ea ho etsa bonnete ba hore boikoetliso bo loketse litlhoko tsa hau.
