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Cuff rotator iboka remhasuru uye tendon inogadzira cuff pamusoro pejoinhi yepafudzi. Iyi mhasuru uye tendon inobata ruoko mumubatanidzwa wayo uye kubatsira mubatanidzwa wepafudzi kuti ufambe. Iyo tendon inogona kubvaruka kubva mukushandisa zvakanyanya, kukuvara, kana kupfeka kure nekufamba kwenguva.

Exercises inogona kubatsira kusimbisa iyo rotator cuff mhasuru uye tendon kubvisa ako zviratidzo.

Iwo tendon yetiketi ye rotator inopfuura pasi penzvimbo yemabhonzo munzira yavo yekuenda kunamatira kumusoro kweruoko pfupa. Aya tendon anobatana pamwechete kuti agadzire cuff iyo inotenderedza pfudzi rekubatana. Izvi zvinobatsira kuti mubatanidzwa ugare wakatsiga uye unobvumidza pfupa reruoko kufamba pabendekete repafudzi.

Kukuvadza kune idzi tendon kunogona kukonzera:

  • Rotator cuff tendinitis, iko kutsamwa uye kuzvimba kwetendon
  • Yekutenderera cuff inobvarura, inoitika kana imwe yematoni yakabvaruka nekuda kwekunyanyisa kana kukuvara

Uku kukuvara kunowanzo kutungamira mukurwadziwa, kushaya simba, uye kuomarara kana iwe uchishandisa bendekete rako. Chikamu chakakosha mukupora kwako kuita kurovedza muviri kuti mhasuru nematomu mumubatanidzwa wako zvive nesimba uye zvigadzirike.


Chiremba wako anogona kukuendesa kune chiremba wepanyama kuti arape rotator yako cuff. Chiremba wepanyama akadzidziswa kubatsira kuvandudza kugona kwako kuita zviitwa zvaunoda.

Usati wakurapa, chiremba kana murapi anoongorora muviri wako mechanics. Murapi anogona:

  • Tarisa mafudzi ako anofamba sezvaunoita zviitwa, zvinosanganisira bendekete rako pamwe nefudzi rako
  • Cherekedza musana wako uye kumira paunomira kana kugara
  • Tarisa huwandu hwekufamba kwepafudzi rako musana uye musana
  • Edza mhasuru dzakasiyana pakushaya simba kana kuomarara
  • Tarisa uone kuti ndedzipi kufamba kunoita sekukonzera kana kukuvadza marwadzo ako

Mushure mekuyedza uye kuongorora iwe, chiremba wako kana wepanyama murapi achaziva kuti ndedzipi tsandanyama dzisina simba kana dzakanyanya kuomarara. Iwe unozobva watanga chirongwa chekutambanudza tsandanyama dzako nekudzisimbisa.

Chinangwa ndechekuti iwe ushande pamwe nekukwanisika uine shoma kana kusarwadziwa. Kuti uite izvi, chiremba wako wepanyama acha:

  • Kubatsira iwe kusimbisa uye kutambanudza tsandanyama dzakakomberedza pfudzi rako
  • Kukudzidzisa iwe nzira dzakakodzera kufambisa fudzi rako, kune ezuva nezuva mabasa kana zvemitambo zviitiko
  • Dzidzisa iwe kugadzirisa mafudzi maficha

Usati waita maekisesaizi kumba, bvunza chiremba wako kana chiremba wepanyama kuti uve nechokwadi chekuti uri kuzviita nemazvo. Kana uine marwadzo panguva kana mushure mekuita basa, ungangoda kuchinja nzira yauri kuita iko kurovedza.


Mazhinji maekisesaizi epafudzi rako anotambanudza kana kusimbisa mhasuru uye tendon yemapfudzi ako akabatanidzwa.

Maekisesaizi ekutambanudza fudzi rako anosanganisira:

  • Kutambanudza kumashure kwefudzi rako (kuseri kwekutambanudza)
  • Tambanudza ruoko rwako rwemashure (anterior bendekete kutambanudza)
  • Anterior pfudzi tatamuka - tauro
  • Pendulum kurovedza muviri
  • Rusvingo runotambanudzwa

Exercises kusimbisa fudzi rako:

  • Kuita kwemukati kutenderera - nebhendi
  • External Rotation Exercise - nebhendi
  • Isometric mafudzi maitiro
  • Kumadziro kusundira-kumusoro
  • Pfudzi jira (scapular) kudzosa - hapana Tubing
  • Pfudzi jira (scapular) kudzoreredza - tubing
  • Ruoko runosvika

Pfudzi kurovedza muviri

  • Yepamberi fudzi yakatambanudzwa
  • Ruoko runosvika
  • Kunze kutenderera nebhendi
  • Yemukati kutenderera nebhendi
  • Isometric
  • Pendulum kurovedza muviri
  • Pfudzi jasi rinodzora ne tubing
  • Pfudzi jasi rinodzora
  • Kutambanudza kumashure kwepafudzi rako
  • Simudza kumashure kutambanudza
  • Kusundira kumadziro
  • Wall kutambanudza

Finnoff JT. Kurwadziwa kwepamusoro uye kusagadzikana. Mune: Cifu DX, ed. Braddom's Panyama Mushonga uye Rehabilitation. 5 ed. Philadelphia, PA: Elsevier; 2016: chits. 35.


Rudolph GH, Moen T, Garofalo R, Krishnan SG. Rotator cuff uye zvipembenene zvekupinza. Mune: Miller MD, Thompson SR, eds. DeLee naDrez's Orthopedic Sports Mushonga: Maitiro uye Maitiro. 4th ed. Philadelphia, PA: Elsevier Saunders; 2015: chits. 52.

Whittle S, Buchbinder R. Mukiriniki. Rotator cuff chirwere. Ann Mukati Med. 2015; 162 (1): ITC1-ITC15. PMID: 25560729 www.ncbi.nlm.nih.gov/pubmed/25560729.

  • Frozen fudzi
  • Rotator cuff matambudziko
  • Rotator cuff kugadzirisa
  • Pfudzi arthroscopy
  • Papfudzi CT scan
  • Pfudzi MRI scan
  • Kutambudzika kwepafudzi
  • Rotator cuff - kuzvitarisira
  • Kuvhiya kwepafudzi - kubuda
  • Uchishandisa fudzi rako mushure mekuvhiyiwa
  • Rotator Cuff Kukuvara

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