Mahetla a 4 A Otlolohile U ka a Etsa Mosebetsing

Litaba

• Ke eng e bakang bohloko ba mahetla?
• Mosebetsi oa likhomphutha o ka baka bohloko ba mahetla
• Ho ikoetlisa ho ka thusa ho thibela bohloko ba mahetla
• Mangeloi a tafoleng
• Mahetla a mahetla
• Otlolla trapezius e kaholimo
• Ho otlolla sephaka
• Tsoela pele ka teka-tekano

Ke eng e bakang bohloko ba mahetla?

Re tloaetse ho amahanya bohloko ba mahetla le lipapali tse kang tenese le baseball, kapa le litlamorao tsa ho potoloha le thepa ea ka tlung ea kamore ea ho phomola. Ke ba fokolang ba ka keng ba belaela hore sesosa hangata ke ntho e tloaelehileng ebile e sa sebetse joalo ka ho lula litafoleng tsa rona.

Leha ho le joalo, hoa etsahala hore ho shebella likhakanyo tsa likhomphutha tsa rona nako e fetang lihora tse robeli ka letsatsi ho ka ba le phello e kholo mahetleng a rona a deltoid, subclavius, le mesifa ea trapezius.

Mosebetsi oa likhomphutha o ka baka bohloko ba mahetla

American Academy of Orthopedic Surgeons e hakanya hore mosebelisi ea sebelisang likhomphutha o otla khiboto ea bona makhetlo a ka bang 200,000 ka letsatsi.

Kamora nako e telele, motsamao ona o pheta-phetoang o tsoang sebakeng se batlang se eme lihora tse telele o ka senya bophelo ba hau ba mesifa. E ka lebisa ho:

• boemo bo bobe
• ho tšoaroa ke hlooho
• bohloko ba manonyeletso

Mokhatlo oa Lefatše oa Bophelo le litsi tse ling tse etelletseng pele tsa bongaka li hlalosa mefuta ena ea likotsi tsa mahetla, hangata li kopantsoe le khatello ea molala le mokokotlo, joalo ka mathata a mesifa.

Ho ikoetlisa ho ka thusa ho thibela bohloko ba mahetla

Ka lehlohonolo, Dr. Dustin Tavenner oa Lakeshore Chiropractic le Rehabilitation Center e Chicago hangata o phekola batho ba nang le mahlaba a mahetla a amanang le ho lula ha nako e telele.

Tavenner o khothaletsa mahlakore ana a mane a bonolo le a potlakileng ao o ka a etsang mosebetsing ho thusa ho kokobetsa bohloko ba mahetla.

Mangeloi a tafoleng

1. U lutse ka kotloloho setulong sa hau u eme hantle, beha matsoho mahetleng ka ho koba likhato tse 90 likutung tsa hao.
2. Ho boloka hlooho le 'mele oa hau li eme, butle-butle tsamaisa matsoho holimo, o fihla matsoho siling. Leka ho boloka matsoho a hau a tsamaellane le litsebe tsa hau ha u ntse u nyolohela holimo 'me butle-butle u khutlela moo u qalang teng.
3. U lokela ho utloa ho hula bohareng ba mokokotlo oa hau, e thusang ho phomotsa mokokotlo oa hau.
4. Pheta makhetlo a 10.

Mahetla a mahetla

1. Boloka mokokotlo oa hao o otlolohile 'me lesela la hao le kene.
2. Rōlela mahetla a hau pele, holimo, morao le tlase ka ho sisinyeha ho chitja.
3. Pheta makhetlo a 10, ebe u khutlela morao.

Otlolla trapezius e kaholimo

1. U lutse ka mokokotlo o otlolohile, sekamisetsa hlooho ea hao lehlakoreng mahetleng a hau.
2. Bakeng sa ho otlolla ho hoholo, lahlela lehare la lehetla ka lehlakoreng le leng ho ea fatše.
3. Tšoara metsotsoana e 10.
4. Pheta habeli ka lehlakoreng le leng.

Ho otlolla sephaka

Ho otlolla hona ho tla etsa hore ho bonahale eka o leka ho fofonela letsoho la hao, kahoo mohlomong o lokela ho le etsa ha o na le bonnete ba hore ha ho motho ea shebileng.

• Lula ka mokokotlo o otlolohile.
• Sokisetsa hlooho ea hao ka thoko e le hore nko ea hao e be ka holimo ka kotlolloho ea letsoho la hao.
• Tshwara bokamorao ba hlooho ya hao ka letsoho la hao mme o bo sebedise ho sututsa nko ya hao ka bonolo haufi le sephaka sa hao. U se ke ua sutumelletsa boemong bo sa thabiseng.
• Tšoara metsotsoana e 10.
• Pheta habeli ka lehlakoreng le leng.

Tsoela pele ka teka-tekano

Ntle le ho otlolloa hona, "ho lula" ka mafolofolo ho ka boloka 'mele oa hau o tsamaea mme ho thibela bohloko bo bakoang ke ho lula fatše. Ka mohlala, ka linako tse ling, o lula setulong sa hao, o suthisa setulo sa hao ho tloha ka lehlakoreng le leng, 'me u eme ka motsotsoana bonyane hanngoe ka hora.

Joalo ka linako tsohle, hlokomela ha o eketsa boikoetliso bo bocha kemisong ea hau ea letsatsi le letsatsi. Haeba u tsoela pele ho utloa bohloko kapa ho se phutholohe, bua le ngaka ea hau.