Ungabuqeda Kanjani Ubuhlungu Basemuva Emsebenzini

-Delile

• 1. Yezinhlungu zasemhlane nasehlombe
• 2. Ukuvimbela nokwelapha i-tendonitis esihlakaleni
• 3. Ukwenza ngcono ukusakazwa kwemilenze

Ukuzivocavoca okwelula ukwenza emsebenzini kusiza ekuphumuleni nasekunciphiseni ukungezwani kwemisipha, ukulwa nobuhlungu beqolo nobentamo kanye nokulimala okuhlobene nomsebenzi, njenge-tendonitis, ngokwesibonelo, ngaphezu kokuthuthukisa ukujikeleza kwegazi, ukulwa nokukhathala kwemisipha nokukhathala.

Lezi zivivinyo zingenziwa emsebenzini futhi kufanele zenziwe imizuzu emi-5 izikhathi ezi-1 kuya kwezi-2 ngosuku. Ngokuya ngokuzivocavoca umzimba, kungenziwa kumile noma kuhleli futhi ukuze kube nemiphumela, kunconywa ukuthi ukwelulwa ngakunye kube phakathi kwemizuzwana engama-30 kuye kumzuzu owodwa.

1. Yezinhlungu zasemhlane nasehlombe

Ukwelula umhlane namahlombe akho futhi ngaleyo ndlela unciphise ukungezwani futhi uphumule imisipha yakho, lo msebenzi olandelayo uyakhonjiswa:

1. Yelula izingalo zombili ubheke phezulu, uhlanganise iminwe yakho, ukuze welule umhlane, uhlale uzolile kule ndawo ngenkathi ubala kancane uye ku-30.
2. Ukusuka kuleso sikhundla, tshekisa i-torso yakho ngakwesokunene ume kuleso sikhundla imizuzwana engama-20 bese utshekisa i-torso yakho ohlangothini lwesobunxele bese ubamba eminye imizuzwana engama-20.
3. Ukuma, gxilisa umzimba wakho phambili ngaphandle kokuguqa ngamadolo futhi imilenze yakho ihlukane kancane, ohlangothini olufanayo namahlombe akho, ume ume imizuzwana engama-30.

Ukuba nephedi yejel engashiswa kwi-microwave kungaba usizo oluhle kulabo abahlushwa izinhlungu zasemhlane nasehlombe ngoba bachitha isikhathi esiningi behleli besebenza nekhompyutha noma bemi, bemi endaweni efanayo isikhathi eside.

Labo abakhetha bangenza icompress eyenziwe ngokwabo ngokufaka irayisi elincane esokisi, ngokwesibonelo. Ngakho-ke, noma nini lapho uyidinga, ungayishisa kwi-microwave imizuzu engu-3 kuye kwengu-5 bese uyibeka endaweni ebuhlungu, uyishiye isebenze imizuzu eyi-10. Ukushisa kwe-compress kuzokwandisa ukujikeleza kwegazi endaweni, kudambise izinhlungu nokuqina kwemisipha enesivumelwano, kuletha ukukhululeka ezimpawu ngokushesha.

2. Ukuvimbela nokwelapha i-tendonitis esihlakaleni

I-tendonitis esihlakaleni ivela njengomphumela wokunyakaza okuphindaphindayo, okuholela ekuvukeleni kwelungu. Ukuze ugweme i-tendonitis esihlakaleni, kukhona ezinye izivivinyo, njenge:

1. Ukuma noma ukuhlala, yeqa enye yezingalo zakho ngaphambi komzimba wakho futhi ngosizo lwenye, faka ingcindezi endololwaneni yakho ngenkathi ngihleli imisipha yengalo yami iqonde. Hlala kule ndawo imizuzwana engama-30 bese welula ngokufanayo nangengalo.
2. Yelula ingalo eyodwa phambili ngosizo lwesinye isandla, phakamisela intende phezulu, wolule iminwe ubheke emuva, uze uzwe ukuthi imisipha yengalo iyelula. Yima kule ndawo imizuzwana engama-30 bese uphinda ukwelula okufanayo ngenye ingalo.
3. Esimeni esifanayo nasendabeni yokuzivocavoca eyedlule, manje bhekisa phansi intende yesandla sakho, cindezela iminwe yakho bese ubamba lesi sikhundla imizuzwana engama-30 bese wenza okufanayo ngenye ingalo.

Abahlushwa i-tendonitis kufanele bakhethe ukubeka izingcindezi ezibandayo esizeni sobuhlungu, basishiye sisebenze imizuzu emi-5 kuye kwengu-15, ngokucophelela ukusonga i-compress ngesicubu esincane noma amanabukeni ukuze singashisi isikhumba. Amakhaza azokwehlisa ukuvuvukala nobuhlungu obubangelwa i-tendonitis emizuzwini embalwa.

Kepha noma nini lapho uzokwenza izivivinyo zokwelula futhi usebenzise i-compress ngosuku olufanayo, kufanele uqale wenze ukwelula. Buka ividiyo futhi ufunde ukuthi ukudla nokwelashwa komzimba kungasiza kanjani ekwelapheni i-tendonitis:

3. Ukwenza ngcono ukusakazwa kwemilenze

Kubantu abasebenza amahora amaningi behleli, kubalulekile ukuthi bavuke nemizuzu embalwa benze izivivinyo zokwelula ukukhuthaza ukujikeleza kwegazi:

1. Ukuma, nemilenze yakho ihlangane eceleni, donsela iqakala lakho ngasezinqeni zakho bese ubamba cishe imizuzwana engama-30 ukwelula ingaphambili lethanga lakho. Bese, wenza ukuzivocavoca okufanayo ngomunye umlenze.
2. Squat bese welula umlenze owodwa nje eceleni, ugcine uzwane olukhulu lubheke phezulu ukuzwa emuva naphakathi kwethanga kunwebeka. Yima kuleso sikhundla imizuzwana engama-30 bese wenza okufanayo ngomunye umlenze.

Lezi zivivinyo zilungele ukusiza ukukhululeka, ukuqeda izinhlungu zemisipha nokwenza ngcono ukujikeleza kwegazi, zilungele bonke abantu abasebenza behleli noma bemi, bahlala njalo endaweni efanayo isikhathi eside, njengakwisimo sabantu abasebenza emahhovisi noma isibonelo, abathengisi besitolo.

Kepha ngaphezu kwalokhu kunwebeka, amanye amathiphu abalulekile afaka ukugwema ukuphakamisa izinto ezisindayo ngokungafanele, ukuphoqa umqolo wakho nokuhlala kahle ngenkathi ugcina umgogodla umile, ikakhulukazi ngezikhathi zokusebenza ukuze ugweme izinkontileka nokuqina kwemisipha okungadala ukungaphatheki kahle nobuhlungu obukhulu. Labo abasebenza isikhathi esiningi ezinyaweni zabo kudingeka baqaphele ukuhamba imizuzu embalwa njalo ngehora ukugwema izinhlungu ezinyaweni zabo, emuva ngisho nokuvuvukala kwamaqakala abo okuvame kakhulu kulesi simo.