Izinhlobo ze-7 zokwelula ukukhulula i-tendonitis

-Delile

• Welulela izingalo
• Ukwelula 1
• Ukwelula 2
• Ukwelula 3
• Ukwelula 4
• I-Hip neDolo iyelula
• Ukwelula 5
• Ukwelula i-6
• Ukwelula i-7
• Kufanele ukwenze nini ukwelula

Ukwelula ukudambisa ubuhlungu be-tendinitis kufanele kwenziwe njalo, futhi akudingeki ukuthi usebenzise amandla amaningi, ukuze ungabi kubi kakhulu inkinga, kepha uma ngesikhathi sokwelula kukhona ubuhlungu obukhulu noma ukuzwa ukuzwa, kunconywa ukuthi uthintane nomelaphi womzimba noma udokotela wamathambo.

Lokhu kunweba kunciphisa ukuvuvukala kwethenda, ngaleyo ndlela kunciphise ubuhlungu bendawo, umuzwa ovuthayo, ukuntuleka kwamandla emisipha noma ukuvuvukala okuvamile ku-tendonitis.

Welulela izingalo

Kulabo abane-tendonitis esandleni, esihlakaleni noma endololwaneni, okunye ukwelula okukhonjisiwe ukuqeda ubuhlungu nokuqina okubangelwa i-tendonitis yile:

Ukwelula 1

Qala ngokwelula ingalo yakho phambili, ifane phansi bese uphuma nesandla sakho bese uzungezisa ingalo yakho ukuze isandla sakho sibheke phansi. Ngemuva kwalokho, ukwenza ukwelula ngesinye isandla kufanele udonse iminwe yakho emuva, ungakhohlwa isithupha, ukuze uzwe ingaphakathi lengalo ukuthi selule.

Enye indlela yokwenza lokhu kunwebeka ingalo yelulelwe phambili nangengalo yesandla, kepha kulokhu isandla sikhombe phezulu.

Lokhu kunwebeka kufanele kwenziwe imizuzwana engama-30 futhi kungaphindwa izikhathi ezimbili kuya kwezi-3 ngosuku.

Ukwelula 2

Yelula ingalo yakho phambili ukuze intende yesandla sakho ibheke ngaphakathi futhi isandla sakho sibheke phansi. Ngemuva kwalokho, ukwenza ukwelula, donsela iminwe yakho phansi bese ungena ngesinye isandla, ukuze welule futhi welule ingxenye engaphandle yengalo.

Ukwelula 3

Ukuma, beka izingalo zakho ngemuva kwakho, uphendulele izintende zakho ngaphandle bese uwela iminwe yakho. Ngemuva kwalokho, welula ngokwelula nokwelula izindololwane zakho (kude lapho ungafika khona) imizuzwana engama-30 iqonde.

Ukwelula 4

Ukuma, izingalo zakho zolulelwe phambili, phendulela izintende zakho ngaphandle bese uwela iminwe yezandla zombili. Ngemuva kwalokho, nweba futhi welule izingalo zakho nezindololwane kahle, uzivumele ukuba zolule imizuzwana engama-30.

Okunye kwalokhu kunwebeka nakho kuyazuzisa kulabo abane-tendonitis yamahlombe, ikakhulukazi elula i-3 ne-4 elula le ndawo.

I-Hip neDolo iyelula

Kulabo abane-tendonitis enqeni noma emadolweni, okunye ukunweba okukhonjiswe ukwenza lula ukunyakaza nokunciphisa izinhlungu nokuqina, kufaka:

Ukwelula 5

Lapho umile, sandisa izinyawo zakho ukuze zihambisane namahlombe akho bese welula ngokugoba umzimba wakho phambili ukuze uthinte izandla zakho phansi, uhlale uqonde ngamadolo akho.

Ukwelula i-6

Ukuma, vula izinyawo zakho ukuze zihambisane namahlombe akho bese kuthi, ukwelula, ukugoba umzimba wakho phambili njalo ngamadolo aqonde, sitshekele umzimba wakho ohlangothini lwesobunxele, ukuze ukwazi ukubamba unyawo lwesobunxele.

Ukwelula i-7

Ukuma futhi, vula izinyawo zakho ukuze zihambisane namahlombe akho bese welula, ugoba umzimba wakho phambili njalo ugcina amadolo akho eqondile, sitsheke umzimba wakho kwesokudla, ukuze ubambe unyawo lwakho lokunene.

Kufanele ukwenze nini ukwelula

Lokhu kunwebeka kufanele kwenziwe ekuseni kakhulu noma ngaphambi nangemva kokuvivinya umzimba, njengoba kuthuthukisa ukuguquguquka kwemisipha futhi kwehlise ukuqina, futhi kusiza ukunciphisa izinhlungu.

I-tendonitis ingavela ezifundeni ezahlukahlukene zomzimba, kepha kuvame kakhulu ezandleni, eqakaleni, ehlombe, enqulwini, esihlakaleni, endololwaneni noma emadolweni. Ukwelapha nokwelapha i-tendonitis, kungahle kudingeke ukuthi uthathe amakhambi we-anti-inflammatory kanye ne-analgesic, futhi i-physiotherapy kanye nokwelula okujwayelekile ekhaya nakho kukhonjisiwe, okunciphisa ubuhlungu be-tendinitis nokuqina. Bona amanye amathiphu wokuthi yini ongayenza nokuthi yini ongayidla ukuqeda i-tendonitis ngokubuka le vidiyo: