Ukwelula izinhlungu zentamo

-Delile

• Ukuzivocavoca umzimba okwelula izinhlungu zentamo
• 1. Gcina umhlane wakho uqonde
• 2. Bheka phansi
• 3. Bheka isibhakabhaka
• 4. Nyakazisa intamo yakho eceleni
• Ezinye izinhlobo zokuphumula kobuhlungu bentamo

Ukwelula izinhlungu zentamo kuhle kakhulu ekuphumuzeni imisipha yakho, ukunciphisa ukungezwani futhi, ngenxa yalokho, ubuhlungu, obungathinta namahlombe, kubangele ikhanda nokungaphatheki kahle emgogodleni nasemahlombe. Ukuze uthuthukise lokhu kwelashwa kwasekhaya, ungageza okushisayo noma ubeke i-compress efudumele entanyeni ngaphambi kokwenza ukunweba, njengoba ukushisa kukhulisa ukujikeleza kwegazi lasendaweni, kuthanda ukuguquguquka futhi kukhuthaze ukuphumula kwemisipha, kusiza ukunwebeka kwemisipha.

Ukuzivocavoca umzimba okwelula izinhlungu zentamo

Ezinye izibonelo zokwelula ubuhlungu bezintamo yilezi:

1. Gcina umhlane wakho uqonde

• Kufanele ugcine ukuma okulungile, futhi ubheke phambili
• Cabanga ukuthi unebhaluni ye-helium enamathiselwe entanyeni yakho, njengokungathi ibidonsa intamo yakho
• Yehlisa amahlombe akho bese ucabanga ukumamatheka kwehlombe nehlombe
• Ukugcina amahlombe kude nezindlebe

2. Bheka phansi

• Gobisela ikhanda lakho kwesobunxele ngangokunokwenzeka
• Qhubeka welula imizuzwana engama-20, bese wenza okufanayo kolunye uhlangothi, uphinda ama-3 ohlangothini ngalunye
• Khumbula njalo ukugcina ubuso bakho bubheke phambili, hhayi ukuguqula ikhanda
• Kufanele uzwe imisipha ye-lateral yentambo inwebeka

3. Bheka isibhakabhaka

• Gobisela ikhanda lakho phansi, uzama ukusondeza isilevu sakho esifubeni sakho
• Gcina lokhu kwelula umzuzu owodwa bese uvala amehlo akho noma ugcine amehlo akho ethe njo endaweni efanayo
• Kufanele uzwe imisipha engemuva kwentamo yakho yelula

4. Nyakazisa intamo yakho eceleni

• Thatha umoya ojulile bese ubuyisela ikhanda lakho emuva ngangokunokwenzeka
• Hlala kulesi sikhundla umzuzu owodwa
• Ungatshekisi ikhanda lakho lisemaceleni
• Kufanele uzwe imisipha ephambi kwentamo yakho yelula

Ukwelula ngakunye akufanele kubangele ubuhlungu, kuphela umuzwa wokwelula imisipha. Uma uqeda lokhu kunweba, zama ukubhucungwa intamo ukukusiza uphumule futhi uzizwe ungcono.

Amakhanda phezulu: Uma uzwa ubuhlungu, umuzwa ovuthayo, 'unesihlabathi emgogodleni wakho' noma uzizwa ugadla, ungakwenzi lokhu kuvivinya umzimba futhi wenze i-aphoyintimenti nodokotela wamathambo noma we-physiotherapist ukuze bakwazi ukuhlola bese ucela izivivinyo, uma kunesidingo, ukukhomba imbangela yobuhlungu bentamo futhi ukhombise ukwelashwa okufanele kakhulu, okungenziwa ngezikhathi ze-physiotherapy, izinyathelo ze-ergonomic nokuzivocavoca ekhaya, isibonelo.

Ezinye izinhlobo zokuphumula kobuhlungu bentamo

Ngaphezu kokwenza izivivinyo zokunweba, kungenzeka ukukhulula lokhu kungakhululeki ngamanye amasu afana nalawa:

• Ukuzivocavoca kwemisipha, 'njengebhayisikili lezingalo', imizuzu emibili, kushintshaniswa nemizuzu emi-3 yokuzivocavoca kwamahlombe okunwebeka kathathu ngesonto; ukuvivinya umzimba: amahlombe ane-1-4 kg dumbbells;
• Ukufundiswa kabusha komhlaba jikelele (RPG), aqukethe izivivinyo ze-isometric ezilungele ukuqondisa kabusha umzimba wonke, kususwe amaphuzu abuhlungu, kulungisa konke ukuma;
• Massage imisipha yentamo, Kulandelwe ukucindezela amathenda amathenda imizuzwana engama-90. Bona ukuthi ungabhucungwa kanjani intamo ku: Ukuzikhulula ukuzilolonga.
• Ukuthoma i-classical noma i-electroacupuncture ne-auriculotherapy inganciphisa ubuhlungu, kunconywe isikhathi esiyizinyanga eziyi-1-3;
• Ukuma okuthuthukisiwe ekwenzeni imisebenzi yansuku zonke nasemsebenzini. Uma usebenza uhleli phansi, bheka indawo efanele okufanele ube kuyo.
• Thatha umuthi ukuphumula kwemisipha, njenge-cyclobenzaprine, ngaphansi kweseluleko sezokwelapha.

Ukwelashwa nge-osteopathy kanye nokwelashwa okukhohlisayo nakho kuyindlela enhle yokulwa nobuhlungu bentamo, ngakho-ke kungaboniswana nokubonisana nochwepheshe (i-osteopath) ukwenza ukuxhaphaza umgogodla nentamo ngokuphepha nangempumelelo, ngoba izingozi zale ndlela.