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Senaman untuk Masalah Belikat

Sakit tulang belikat atau belakang adalah common di kalangan setiap masyarakat kita. Masalah sakit tulang belikat boleh kena kepada semua orang dan tidak kira faktor umur.

Sakit tulang belikat atau belakang yang terlalu lama boleh memberi kesan yang kesan sakit di tempat lain. Sebagai contoh, sakit tangan, sakit leher, sukar untuk bernafas dan sakit bahu.

Jika anda sakit seperti ini anda kena bergerak untuk membuat sesuatu untuk mengelakkan makin Kronik.

Jangan Risau!

Saya akan ajarkan senaman yang mudah untuk kurangkan sakit di tulang belikat

1. Upper Back Stretching . Letakkan tangan anda di bahagian depan dan tolak tangan anda ke hadapan.

Senaman ini boleh dilakukakan dalam 10 kali ulangan, 3 set dan 15 saat hold position seperti di gambar 2

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2. Back Rotation – Anda hendaklah duduk di tepi permukaan rata untuk menahan badan anda bila rotate badan anda, tangan anda haruslah menegak ke hadapan kiri dan kanan, buka dada anda sambil memusing badan anda ke arah belakang dengan membawa satu tangan anda sekali ketika memusing.

Senaman ini bole dilakukan sebanyak 10 kali ulangan, 3 set.

[/fusion_text][fusion_imageframe image_id=”2441|medium” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://ifixphysiotherapy.com.my/wp-content/uploads/2020/09/photo6314598040161331899-300×225.jpg[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” font_size=”” line_height=”” letter_spacing=”” text_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=””]

3. Rhomboid Strengthening – Senaman tulang belikat ini boleh dilakukan di dalam posisi duduk atau berdiri, siku anda hendaklah buka seperti gambar 1 dan tolak tangan anda ke belakang

Senaman ini boleh dilakukakan dalam 10 kali ulangan, 3 set dan 15 saat hold position seperti di gambar

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Segera rujuk doktor atau pakar

Dinasihatkan untuk segara berjumpa dengan pakar dan dapatkan rawatan jika anda mengalami tanda dan gejala seperti yang disebutkan.

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