Izindlela Ezi-6 Zokulungisa Umhlane Wakho Osezansi

-Delile

• Ungayiqhekeka kanjani ingemuva lakho eliphansi
• Kuhleli ukujikeleza okuphansi emuva
• Cat lwaleli
• Ukuguqa esifubeni
• Ukuzungezisa okuphansi emuva
• Ukunwebeka kwebhuloho
• I-flex yangemuva engezansi
• Ukuqapha nokuthi ungakugwema nini ukukwenza
• Ukubonana nodokotela nini
• Ukuthatha

Yebo, kulungile ukuqhekeka umhlane wakho. Uma wenza lokhu, awu "qhekeki" ngempela emhlane wakho. Cabanga ngakho njengokulungisa, ukukhipha ingcindezi, noma ukunweba imisipha yakho. Yinto efanayo eyenzekayo lapho uqhekeza iminwe yakho, izinzwane, intamo, noma amanye amalunga.

Uma ufuna ukwazi nje ukuthi ungenza kanjani ukuthi umqolo wakho uzizwe ungcono ngoba uhlala, uzivocavoca, noma usebenzise kakhulu imisipha yakho yangemuva, khona-ke usendaweni efanele. Ake singene endleleni yokuqhekeka umqolo wakho ngokuphepha, yiziphi izinyathelo zokuqapha okudingeka uzithathe, nokuthi yiziphi izimbangela ezingadinga uhambo oluya kudokotela.

Ungayiqhekeka kanjani ingemuva lakho eliphansi

Kunezindlela eziningi zokulungisa umhlane wakho ngokuphepha nangempumelelo noma ngabe ukuphi, inqobo nje uma unesikhala sokulala noma sokuhlala. Nazi ezinye izindlela ongazama ngazo.

Kuhleli ukujikeleza okuphansi emuva

1. Ngenkathi uhleli phansi, letha umlenze wakho wesobunxele ngaphezu komlenze wakho wangakwesokudla.
2. Beka indololwane yakho yangakwesokudla edolweni lakho langakwesobunxele, bese uzungezisa umzimba wakho ongaphezulu uye kwesokunxele.
3. Bamba lesi sikhundla imizuzwana eyi-10.
4. Buyela endaweni yakho yokuqala yokuhlala.
5. Phinda lokhu ngomlenze wakho wangakwesokudla ngaphezu komlenze wakho, ujike ngendlela ehlukile.

Cat lwaleli

1. Thola phansi ezandleni zakho nasemadolweni.
2. Khulisa umhlane wakho kancane kancane, udonse isisu sakho phezulu bese uphonsa umhlane wakho ngaphandle.
3. Kancane kancane cindezela isisu sakho ubheke phansi bese udonsela emuva ngaphakathi, uvumele isisu sakho silenge phansi.
4. Buyela emuva endaweni yakho yasekuqaleni.
5. Yenza isethi okungenani engu-3 yalezi, wenze amaseshini ama-2 nsuku zonke.

Ukuguqa esifubeni

1. Lala ngomhlane.
2. Donsela amadolo akho phezulu esifubeni sakho, umlenze owodwa ngasikhathi, bese uwasimamisa asondele esifubeni sakho ngangokunokwenzeka ngezandla zakho.
3. Phinda izikhathi ezimbili kuye kwezingu-3 ngeseshini, okungenani kabili ngosuku.

Ukuzungezisa okuphansi emuva

1. Lala ngomhlane.
2. Phakamisa amadolo akho ukuze agobeke.
3. Ukugcina amahlombe akho ethule, hambisa izinkalo zakho kolunye uhlangothi ukuze idolo lelo lihlangane nomhlabathi.
4. Bamba lesi sikhundla imizuzwana eyishumi.
5. Kancane kancane buyisela amadolo akho endaweni yawo yangaphambilini.
6. Phinda kolunye uhlangothi.
7. Yenza lokhu izikhathi ezi-2 ukuya kwezi-3, okungenani kabili ngosuku.

Ukunwebeka kwebhuloho

1. Lala ngomhlane.
2. Nyusa izinyawo zakho zibheke ngasesinqeni sakho ukuze amadolo akho aphakame.
3. Phakamisa i-pelvis yakho ukuze umzimba wakho uqonde kusuka emahlombe akho uye emadolweni.

I-flex yangemuva engezansi

1. Lala ngomhlane.
2. Phakamisa amadolo akho ukuze agobeke. Qiniseka ukuthi phansi kwezinyawo zakho kuyisicaba ngokuphelele emhlabathini.
3. Flexisa izicubu zakho zesisu ukuze isisu sakho siqine.
4. Bamba le flex cishe imizuzwana emi-5.
5. Khulula izicubu zakho zesisu.
6. Shintsha imisipha yakho yangemuva ukuze umhlane wakho uxhumane ngokugcwele nomhlabathi, kube sengathi uzama ukusondeza inkaba yakho emhlabathini.
7. Bamba lesi sikhundla cishe imizuzwana emi-5.
8. Khulula imisipha yakho yangemuva.
9. Phinda lezi zinyathelo ezingenhla okungenani ama-5 ngosuku. Khulisa lokhu kuphindaphinda njengoba uzizwa ukhululekile ngokuzivocavoca uze ufinyelele kuma-30 nsuku zonke.

Ukuqapha nokuthi ungakugwema nini ukukwenza

Noma kunini lapho uzama ukuqhekeka umhlane wakho, kwenze kancane, ngenhloso, nangaphakathi kokuhamba okuphephile. Ukugoqa umqolo wakho, ukuzama ukuwelula kude kakhulu - noma kokubili - kungadala ukulimala, okufana nezicubu zemisipha, ama-sprains ahlangene, noma ukususwa kwethambo.

Musa ukuphuka umhlane wakho bese ubona udokotela wakho ngokushesha okukhulu uma uhlangabezana nanoma ikuphi kokulandelayo:

• Usanda kulimaza umhlane wakho futhi uzizwa sengathi awuhambelani noma awukwazi ukuwuhambisa ngokugcwele.
• Awukwazi ukuhambisa umhlane wakho ebangeni eligcwele lokunyakaza noma ungakwazi ukuwuhambisa nhlobo ngaphandle kobuhlungu obukhali.
• Uzwa ubuhlungu obungapheli emhlane wakho ngaphambi, ngesikhathi, noma ngemuva kokuqhekeka okungahambi nemithi yezinhlungu.

Futhi ukuqhekeza umhlane wakho kufanele uzizwe kukuhle. Ucwaningo lwango-2011 luphakamisa ukuthi noma umsindo wokuqhekeka nje ungenza uzizwe ungconywana.

Uma uzwa ubuhlungu besikhashana lapho uzama ukuqhekeza umqolo wakho noma ubuhlungu obuhlala njalo ngemuva kwalokho, ungahle ube nesimo esidinga ukwelashwa. Uma kunjalo, bheka udokotela wakho noma i-chiropractor ngaphambi kokuzama noma yikuphi kwalokhu kuvivinya umzimba.

Ukubonana nodokotela nini

Ukuqhekeka umhlane wakho ngokufanele akufanele kube buhlungu. Bona udokotela wakho uma ubona noma yibuphi ubuhlungu obungajwayelekile lapho welula noma ulungisa umhlane wakho, ikakhulukazi uma uqhubeka isikhathi eside ngemuva kokuthi welule.

Uma unezinhlungu ezingapheli zomhlane ukuthi ukuzelula noma ukuqhekeka nezinye izindlela ezingezona ezihlasela akusizi, udokotela wakho angancoma imijovo ye-corticosteroid yokuvuvukala okuyisisekelo okubangelwa yisimo esifana nesifo samathambo.

I-arthritis iyimbangela ejwayelekile yezinhlungu emuva, ikakhulukazi izinhlungu ezisezingeni eliphansi, njengoba ukhula.

Ukulimala emuva kanye nobuhlungu be-arthritis bobabili kungaba nemiphumela engcono kakhulu yesikhathi eside uma belashwa kusenesikhathi. Ukulimala emuva okungaphathwa kahle kungadala amalunga omhlane noma amathambo aphulukise ngokungajwayelekile. Lokhu kungadala ukuthi ulahlekelwe ukuguquguquka noma ukuhamba.

Njengoba i-arthritis iqhubeka, izicubu ezihlangene zingaguga, okwenza kube nzima ukwelapha noma ukulungisa umonakalo ohlangene. Bona udokotela wakho ngokushesha okukhulu ukuze ugweme ezinye zezinkinga ezinzima kakhulu zesifo samathambo noma ezinye izimo zangemuva.

Ukuthatha

Ukuqhekeka umgogodla njalo ukuze uzizwe uqondaniswe ngokuphelele noma ukubabuhlungu kancane akulimazi emhlane wakho noma empilweni yakho yonke. Futhi akuyona inkinga uma uyizwa iqhekeka phakathi nemisebenzi yakho ejwayelekile yansuku zonke, njengalapho uvuka esihlalweni sakho noma uncika etafuleni.

Kodwa ungagqabuki umhlane wakho kaningi noma ngamandla. Ukukwenza kaningi kungadala ukulimala kwezicubu zakho ezihlangene noma kubangele izingcindezi noma ama-sprains angaba buhlungu noma adinge ukuhlinzwa ukwelashwa.

Futhi uma uhlangabezana nobuhlungu obukhulu noma ubuhlungu esikhathini eside, bheka udokotela wakho noma i-chiropractor ukwelapha umthombo wenkinga.