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HỘI CHỨNG ỐNG CỔ TAY – Bài tập điều trị đơn giản, hiệu quả / BDT – Các bệnh về xương khớp – Bệnh Vùng Khớp Khuỷu Tay

1 year ago

Hội chứng ống cổ tay đã trở nên phổ biến khi độ tuổi mắc bệnh ngày càng trẻ hóa hơn. Từ những triệu chứng thông thường; bạn phớt lờ và chỉ uống thuốc giảm đau sẽ khiến bệnh tình phát triển âm thầm hơn. Thông tin về một số bài tập dưới đây sẽ giúp bạn cải thiện hội chứng ống cổ tay đơn giản và hiệu quả.

Chính sự phớt lờ sức khỏe của bản thân mà bạn đang đối mặt với nhiều nguy cơ nghiêm trọng đối với vùng cổ tay. Việc tiếp xúc, hoạt động thường xuyên và không ngừng nghỉ sẽ khiến cổ tay dần kiệt sức và mệt mỏi. Nếu như bạn đang có những triệu chứng đau cổ tay, bạn có thể sắp xếp thời gian nghỉ ngắn và tập một số bài tập bên dưới đây:

Hiệu quả từ các bài tập điều trị hội chứng ổng cổ tay mang lại?

Các bài tập hỗ trợ sẽ giúp thuyên giảm phần nào các triệu chứng nhức mỏi. Các bài tập sẽ kết hợp các hoạt động và tư thế khác nhau – tạo điều kiện cho cổ tay được nghỉ ngơi và thư giãn.

Là một cách phối hợp với các phương phái điều trị: Các bài tập hỗ trợ hội chứng ống cổ tay giúp làm dịu các triệu chứng từ nhẹ đến trung bình khi kết hợp cùng phương pháp phục hồi chức năng.

Đối với các trường hợp sau phẫu thuật, các bài tập giúp tiến độ phục hồi nhanh hơn, cải thiện phạm vi vận động ở cổ tay.

Việc điều trị và phục hồi bao giờ cũng cần thời gian cần thiết. Bạn nên duy trì mức độ tập luyện để tránh những tác động tiêu cực khi tập quá sức.

Bài tập 1: Kéo căng, mở rộng cổ tay – hỗ trợ hội chứng ổng cổ tay dễ thực hiện

Bài tập hỗ trợ triệu chứng ống cổ tay
Bài tập hỗ trợ triệu chứng ống cổ tay

Cách thực hiện như sau:

Bước 1: Duỗi thẳng cánh tay về phía trước ở mặt úp và bẻ cong cổ tay sao cho các ngón tay hướng lên trên

Bước 2: Đặt lòng bàn tay trái ra trước bàn tay phải đang giơ lên và tạo lực kéo bàn tay phải về phía thân người; cho đến khi có cảm giác bị kéo căng ở cổ tay

Bước 3: Bạn giữ nguyên tư thế trong vòng 15 giây

Bước 4: Lặp lại 5 lần và sau đó đổi tay

Bài tập 2: Kéo căng, uốn cổ tay

Cách thực hiện như sau:

Bước 1: Duỗi thẳng cánh tay về phía trước và gập cong cổ tay sao cho các ngón tay hướng xuống dưới.

Bước 2: Dùng tay trái kéo nhẹ nhàng bàn tay phải đang hướng xuống dưới về phía người; cho đến khi có cảm giác căng ở mặt trên của cổ tay.

Bước 3: Giữ nguyên tư thế trong 15 giây

Bước 4: Lặp lại 5 lần và đổi tay

Bài tập hỗ trợ triệu chứng ống cổ tay
Bài tập hỗ trợ triệu chứng ống cổ tay

Bài tập 3: Trượt dây thần kinh giữa – điều trị hội chứng ống cổ tay được chuyên gia khuyên dùng

Cách thực hiện như sau:

Bước 1: Giơ bàn tay lên và nắm 4 ngón tay lại (ngoại trừ ngón cái)

Bước 2: Mở rộng các ngón tay ra và giữ cho ngón cái khép sát bàn tay

Bước 3: Giữ các ngón  tay thẳng và mở rộng ngón tay; sau đó, bạn cong bàn tay về phía sau

Bước 4: Vị trí của các ngón tay giữ nguyên (ngoại trừ ngón cái); mở rộng ngón cái ra phía bên ngoài.

Bước 5: Giữ nguyên vị trí của các ngón và cổ tay; sau đó, bạn xoay hướng bàn tay lên trên.

Bước 6: Giữ nguyên vị trí của các ngón tay, dùng tay còn lại kéo nhẹ nhàng ngón cái ra.

*Lưu ý: Mỗi bước trong bài tập, bạn nên duy trì tư thế từ 3-7 giây.

Bài tập hỗ trợ triệu chứng ống cổ tay
Bài tập hỗ trợ triệu chứng ống cổ tay

Bài tập 4: Trượt gân – bài tập điều trị hội chứng ống cổ tay

Khác với các bài tập trên, bài tập này được chia thành 2 chuỗi động tác

Chuỗi động tác A:

Bước 1: Đưa bàn tay ra phía trước và giữ tay thẳng, các ngón tay hướng thẳng lên trên

Bước 2: Gập các đầu ngón tay xuống tạo hình dạng cái mọc; lúc này, các đốt ngón tay hướng lên trên

Bước 3: Nắm chặt bàn tay sao cho ngón cái nằm bên ngoài các ngón còn lại

Chuỗi động tác B

Bước 1: Thực hiện như chuỗi động tác A

Bước 2: Gập các ngón tay ngang xuống và vẫn giữ ngón tay thẳng, giống như tạo thành một mặt phẳng ngang.

Bước 3: Cong các ngón tay vào trong cho đến khi chạm vào lòng bàn tay.

Bài tập hỗ trợ triệu chứng ống cổ tay
Bài tập hỗ trợ triệu chứng ống cổ tay

Song song cùng các bài tập hỗ trợ hội chứng ống cổ tay, bạn nên dành thời gian nghỉ 5-10 phút nhiều hơn khi làm việc; tránh trường hợp làm việc quá sức. Điều này sẽ ảnh hưởng đến sức khỏe tinh thần và năng lượng làm việc một cách tiêu cực.

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