Ukuzivocavoca ukuthuthukisa i-arthritis

-Delile

• 1. Ukuzivocavoca kwezandla neminwe
• 2. Ukuzivocavoca ehlombe
• 3. Ukuzivocavoca kwedolo
• Okunye ukuzivocavoca kwe-arthritis

Ukuzivocavoca kwesifo samathambo kuhlose ukuqinisa imisipha ezungeze amalunga athintekile futhi kwandise ukuguquguquka kwemisipha nemisipha, kunikeze ukuzinza okwengeziwe ngesikhathi sokunyakaza, ukuqeda izinhlungu kanye nengozi yokuhlukaniswa nokuqaqanjelwa.

Ngokufanelekile, lokhu kuvivinya umzimba kufanele kuqondiswe yi-physiotherapist, ngokuya ngeminyaka nezinga lesifo samathambo, futhi kuqukethe izindlela zokuqinisa nokwelula. Kuyanconywa futhi ukuthi ubeke i-compress eshisayo imizuzu eyi-15 kuye kwengu-20 kwijoyinti elithintekile, ukuze uphumule futhi wandise uhla lokunyakaza, usize ukwenza izivivinyo.

Ngaphezu kwalokho, ukuvivinya umzimba okunomthelela ophansi njenge-aerobics yamanzi, ukubhukuda, ukuhamba ngisho nokuqeqeshwa kwesisindo, lapho kwenziwa ngaphansi kokuqondisa kochwepheshe oqeqeshiwe, kuyanconywa kulabo abaphethwe yilesi sifo, njengoba kuqinisa imisipha, kugcoba amalunga thuthukisa ukuguquguquka.

1. Ukuzivocavoca kwezandla neminwe

Okunye ukuzivocavoca kwesifo samathambo ezandleni kungaba:

• Ukuzivocavoca 1: Yelula ingalo eyodwa ngosizo lwesinye isandla, phakamisela intende phezulu. Bese, phonsa intende phansi. Phinda izikhathi ezingama-30 futhi, ekugcineni, uhlale iminithi eli-1 endaweni ngayinye;
• Ukuzivocavoca 2: Vula iminwe yakho bese uvala isandla sakho. Phinda izikhathi ezingama-30;
• Ukuzivocavoca 3: Vula iminwe yakho bese uyayivala. Phinda izikhathi ezingama-30.

Lezi zivivinyo zingenziwa amahlandla ama-3 ngeviki, kepha-ke, kufanele uyeke ukuzenza uma kwenzeka unezinhlungu bese uthintana ne-physiotherapist noma udokotela.

2. Ukuzivocavoca ehlombe

Okunye ukuzivocavoca kwe-arthritis ehlombe kungaba:

• Ukuzivocavoca 1: Phakamisela izingalo zakho phambili ezingeni lamahlombe. Phinda izikhathi ezingama-30;
• Ukuzivocavoca 2: Phakamisa izingalo zakho ohlangothini ukuya ekuphakameni kwehlombe. Phinda izikhathi ezingama-30.

Lezi zivivinyo zingenziwa amahlandla ama-3 ngeviki, kepha-ke, uma kwenzeka kuba nezinhlungu, kufanele uyeke ukuzenza bese uthintana ne-physiotherapist noma udokotela.

3. Ukuzivocavoca kwedolo

Okunye ukuzivocavoca kwe-arthritis arthritis kungaba:

• Ukuzivocavoca 1: Esikhundleni sokulala nesisu phezulu, imilenze yeluliwe, goba idolo elilodwa ubheke esifubeni amahlandla ayi-8. Bese, uphinda elinye idolo futhi izikhathi eziyi-8;
• Ukuzivocavoca 2: Esikhundleni sokulala nesisu phezulu, imilenze iqonde, phakamisa umlenze owodwa, uwugcine uqonde, amahlandla ayi-8. Bese, uphinda komunye umlenze futhi izikhathi eziyi-8;
• Ukuzivocavoca 3: Esikhundleni sokulala phansi, goba umlenze owodwa amahlandla ayi-15. Bese uphinda ngomunye umlenze izikhathi eziyi-15.

Ungazenza lezi zivivinyo kuze kube kathathu ngesonto, noma kunjalo, uma kwenzeka ubuhlungu kufanele uyeke ukuzenza bese uthintana ne-physiotherapist noma udokotela.

Ngaphezu kwalokhu kuvivinya umzimba, isiguli kufanele sibe nezikhathi ze-physiotherapy ukusiza ukukhulula izimpawu zesifo samathambo ezinjengezinhlungu, ukuvuvukala nokubomvu kwamalunga athintekile. Funda izibonelo eziningi kule vidiyo:

Okunye ukuzivocavoca kwe-arthritis

Okunye ukuzivocavoca kwesifo samathambo, okufanele kwenziwe okungenani kathathu ngesonto nangaphansi kokuqondiswa yi-physiotherapist, kungaba:

• Ukubhukuda namanzi okuvivinya umzimba ngoba zisebenzisa futhi ziqinisa izicubu ngaphandle kokuziguga;
• Ucabanga ukuthi ubani wenabese uhamba izintaba ngoba nazo ziyizivivinyo ezisiza ukuthambisa amalunga futhi zinomthelela ophansi;
• I-Tai Chi ne-Pilates ngoba zandisa ukuguquguquka kwemisipha namathambo, ngaphandle kokulimaza amalunga;
• Ukwakha umzimba, okufanele yenziwe cishe izikhathi ezi-2 ngesonto, ukuqinisa imisipha nokunciphisa ukulayishwa ngokweqile kumajoyini.

Abahlushwa i-arthritis akufanele benze izivivinyo ezithile njengokugijima, ukweqa intambo, ithenisi, basketball kanye gxuma, ngokwesibonelo, ngoba zingakhulisa ukuvuvukala emajoyini, zenze izimpawu zibe zimbi kakhulu. Umuntu kufanele futhi aqaphele kakhulu ukuqeqeshwa kwesisindo ngenxa yezisindo ezisetshenziswe ekuzivocavoca umzimba.

Enye into ebalulekile ekuthuthukiseni izimpawu zesifo samathambo ukugcina isisindo esifanele, ngoba isisindo esiningi silimaza amalunga, ikakhulukazi amadolo namaqakala. Ukuthatha imishanguzo ebekwe yi-rheumatologist nakho kubalulekile, ngoba ukuzivocavoca kukodwa akulapheki isifo samathambo. Funda kabanzi mayelana nokwelashwa kwe-Arthritis.