Ukuzivocavoca Emqaleni kwe-Arthritis

-Delile

• Intamo yehla futhi uphakamise
• Ukuthambekela kwekhanda
• Ukujikeleza kwentamo
• Ukuhoxa kwentamo
• Amahlombe amahlombe
• Ama-Reps wezintamo

Ukubeka intamo yakho iqonde

Sibeka umthelela omkhulu emajoyintini ethu eminyakeni edlule. Ekugcineni baqala ukukhombisa izimpawu zokuguga. Ngokukhula, isifo samathambo singenza amalunga emadolweni, ezandleni, ezihlakaleni nasezinyaweni zethu aqine futhi abe buhlungu.

I-arthritis nayo ithinta ama-vertebrae asentanyeni yethu, aguga kusukela eminyakeni yokweseka ikhanda lethu. Ngemuva kweminyaka yobudala engama-60, abantu abangaphezu kwamaphesenti angama-85 bane-arthritis entanyeni yabo, ngokusho kwe-American Academy of Orthopedic Surgeons (AAOS).

Uma intamo yakho ibuhlungu, bheka udokotela ukuze uthole kahle ukuthi yini ebangela ubuhlungu bakho. Ungavakashela udokotela womndeni wakho noma ubone uchwepheshe ofana nodokotela wamathambo, i-rheumatologist, noma udokotela we-osteopathic. Udokotela wakho futhi angakweluleka ngezindlela zokwelapha ukusiza ukudambisa izinhlungu ezinjengezinguquko zangemuva, ukwelashwa ngokomzimba, i-yoga, noma ama-Pilates. Futhi udokotela wakho angancoma umuthi wokuqeda izinhlungu noma imijovo ye-steroid.

Ungazama futhi izivivinyo eziyisisekelo ekhaya. Yize ungahle ulingeke ukuthi uthule intamo lapho kubuhlungu, ukuhlala unganyakazi kuzokwengeza ukuqina. Kuzodala nokuthi ulahlekelwe ukunyakaza okungaphezulu. Ukuzivocavoca okwelula nokuqinisa kuzosiza ukugcina intamo yakho ikhuphuke futhi kunciphise ubuhlungu bakho be-arthritis.

Nazi izivivinyo ezimbalwa ongazama ngazo ukukhulula i-arthritis yentamo. Khumbula ukuhambisa ngobumnene nangokushelelayo esivivinyweni ngasinye. Ungalokothi wenze ukunyakaza okungazelelwe noma unikine intamo yakho.Ukusonteka nokuguqula intamo yakho kwenziwa ekuzivocavoca intamo. Futhi, yeka uma kukhona ukuvivinya umzimba okwandisa ubuhlungu bentamo yakho.

Intamo yehla futhi uphakamise

Lokhu kunwebeka kusebenza ngaphambili nangemuva kwentamo yakho ukukhulisa ukuguquguquka nokunyakaza.

Sukuma ume uqonde, noma uhlale esihlalweni. Phonsa ikhanda lakho kancane kancane kuze kube yilapho isilevu sakho sikuthinta esifubeni.

Bamba lesi sikhundla imizuzwana emi-5 kuya kwengu-10. Bese ubuyela endaweni yakho yokuqala.

Okulandelayo, bhekisa ikhanda lakho emuva kancane bese ubamba lesi sikhundla imizuzwana emi-5 kuye kwengu-10.

Phinda ukwelula ohlangothini ngalunye amahlandla ayisihlanu.

Ukuthambekela kwekhanda

Lesi senzo esiphikisayo sisebenza ezinhlangothini zentamo yakho.

Sukuma ume uqonde noma uhlale esihlalweni. Nyakazisa ikhanda lakho kancane ubheke ehlombe lakho langakwesokudla ngenkathi ugcina ihlombe lakho lesobunxele phansi.

Bamba lesi sikhundla imizuzwana emi-5 kuye kwengu-10, bese ubuyisela ikhanda lakho enkabeni.

Phinda ohlangothini lwesobunxele ngokutshekisa ikhanda lakho ubheke ehlombe langakwesobunxele bese ubamba ihlombe lakho langakwesokudla phansi.

Bamba lesi sikhundla imizuzwana emi-5 kuya kwengu-10.

Phinda ukulandelana konke izikhathi ezinhlanu.

Ukujikeleza kwentamo

Nakhu okunye ukuzivocavoca okuhle ezinhlangothini zentamo yakho.

Hlala esihlalweni, noma ume ngokuma okuhle. Kancane jikisa ikhanda lakho kwesokudla, ugcine isilevu sakho siqonde.

Bamba lesi sikhundla imizuzwana emi-5 kuye kwengu-10, bese ubuyela enkabeni.

Kancane phendulela ikhanda lakho kwesobunxele bese ubamba imizuzwana emi-5 kuye kwengu-10. Bese ubuyela esikhungweni.

Phinda kahlanu ohlangothini ngalunye.

Ukuhoxa kwentamo

Kufanele uzwe lokhu kunwebeka ngemuva kwentamo yakho.

Hlala esihlalweni ngamahlombe emuva nenhloko iqonde. Donsa isilevu sakho uqonde phakathi, sengathi wenza isilevu esiphindwe kabili.

Bamba lesi sikhundla imizuzwana emi-5 kuya kwengu-10 ngenkathi uzizwa unwebeka entanyeni yakho.

Buyela endaweni yakho yasekuqaleni. Bese uphinda kahlanu.

Amahlombe amahlombe

Ngenkathi ugxila entanyeni yakho, ungawanaki amahlombe akho. Ukuvivinya amahlombe akho nakho kuzoqinisa imisipha esekela intamo yakho.

Imiqulu yamahlombe yinto eyisisekelo, elula yokuzivocavoca ukugcina amalunga ehlombe nasentanyeni emanzi.

Hlala esihlalweni noma ume ngezinyawo zakho zihlukaniswe ububanzi. Gingqa amahlombe akho phezulu, emuva, nangaphansi ngokunyakaza okukodwa okushelelayo.

Phinda lokhu kunyakaza kahlanu. Bese uguqula ukunyakaza, ugingqe amahlombe akho phezulu, phambili, nangaphansi izikhathi eziyisihlanu.

Ama-Reps wezintamo

Ekuqaleni, ungakwazi kuphela ukuphindaphinda okukodwa noma okubili kokuzivocavoca ngakunye. Njengoba ujwayela ukunyakaza, kufanele ukwazi ukwandisa inani labaphindayo.

Ungase uzizwe ungakhululekile kancane lapho uqala ukuzama ukuzivocavoca umzimba okusha, kodwa akufanele uzwe ubuhlungu. Uma kukhona ukunyakaza okulimazayo, yima bese ubuza udokotela wakho.

Phinda lezi zivivinyo nsuku zonke amasonto ayisithupha kuya kwayisishiyagalombili. Uma ubuhlungu bakho bungapheli, buya bubi kakhulu, noma uma ubuthakathaka ezandleni nasezandleni zakho, shayela udokotela wakho ukuthola iseluleko.