Izindlela Zokunciphisa Ukuqina Kwezintamo

-Delile

• Izimpawu zokuqina kwentamo
• Ukwelashwa kokungezwani kwentamo
• Ukuzivocavoca kwentamo nokuzilolonga
• I-acupuncture yokungezwani kwentamo
• Ukwelashwa okwengeziwe kwentamo
• Amathiphu wokuvimbela ukungezwani kwentamo
• Izimbangela zokungezwani kwentamo
• Ukubonana nodokotela nini
• 3 Yoga Poses for Tech Neck

Mayelana nentamo

Ukuqina kwemisipha entanyeni kuyisikhalazo esivamile. Intamo yakho iqukethe imisipha eguquguqukayo esekela isisindo sekhanda lakho. Le misipha ingalimala futhi icasulwe kusuka ekusebenziseni ngokweqile nangezinkinga zangemuva.

Ubuhlungu bezintambo kwesinye isikhathi bungabangelwa amalunga agugile noma izinzwa ezicindezelwe, kepha ukungezwani kwentamo ngokuvamile kubhekisa ekuphazaneni kwemisipha noma ukulimala kwezicubu ezithambile. Ingaphezulu yomgogodla nayo isentanyeni futhi ingaba umthombo wezinhlungu, futhi.

Ukungezwani kwentamo kungafika ngokuzumayo noma kancane. Akuyona into engavamile ukuvuka unezicubu ezishubile entanyeni yakho ngemuva kokulala endaweni exakile noma ukucindezela imisipha yakho ngenkathi uzivocavoca.

Ukuqina kwentamo okuqhubekayo okuzayo nokudlula esikhathini sezinyanga eziningi kungahle kube nezimbangela ezingabonakali kangako, njengokugaya amazinyo akho noma ukuzingela phezu kwekhompyutha. Kunezinhlobo zemisebenzi engathinta imisipha entanyeni yakho.

Singena kwezinye izindlela zokwelashwa, amasu okuvimbela, nezizathu ezikhona zokuqina kwentamo yakho:

Izimpawu zokuqina kwentamo

Izimpawu zokuqina kwentamo, ezingase zifike ngokuzuma noma kancane, zifaka:

• ukuqina kwemisipha
• ukuphazamiseka kwemisipha
• ukuqina kwemisipha
• ubunzima bokuguqula ikhanda lakho ngezindlela ezithile
• ubuhlungu obuba bucayi ezindaweni ezithile

Ukwelashwa kokungezwani kwentamo

Ngokuya ngomsuka wenkinga yentamo yakho, ungahlomula kolunye noma ngaphezulu kwalolu hlobo lwezokwelapha:

Ukuzivocavoca kwentamo nokuzilolonga

Ukuze unciphise ukungezwani entanyeni, ungazama uchungechunge lwezintambo. Kunezimo eziningi ze-yoga ezingasiza intamo yakho, kepha ukukhomba imisipha yentamo ngqo, cabanga ngalokhu okulandelayo:

Uhlezi welula intamo

1. Hlala endaweni yokuhlala ehlelekile, kungaba unqamuleze phansi noma esihlalweni izinyawo zakho zikwazi ukuthinta phansi.
2. Beka isandla sakho sobunxele ngaphansi kwangaphansi nangakwesokunene phezu kwekhanda lakho.
3. Donsela ikhanda lakho ngobumnene ngakwesokudla, ukuze indlebe yakho icishe ikuthinte ihlombe. Bamba imizuzwana engama-30 bese uphinda ngakolunye uhlangothi.

I-chin kuya esifubeni elula

1. Uhlezi unemilenze ephambene, hlanganisa izandla zakho phezu kwekhanda lakho, izindololwane zikhomba ngaphandle.
2. Donsa isilevu sakho ngesineke esifubeni sakho bese ubamba imizuzwana engama-30.

Isifuba siphoqa ukuzelula

1. Ukusuka endaweni yokuhlala noma yokuma, beka isandla sakho sokudla esihlathini sakho sokudla.
2. Uphendukela ekubhekeni phezu kwehlombe lakho lesobunxele, ngobumnene cindezela isihlathi sakho sokunene ngangokunokwenzeka futhi ubhekise amehlo akho endaweni engemuva kwakho.
3. Bamba imizuzwana engama-30 bese uphinda ngakolunye uhlangothi.

I-acupuncture yokungezwani kwentamo

I-acupuncture yindlela yokwelapha esebenzisa izinaliti ezinhle ukukhuthaza amaphuzu athile emzimbeni wakho. Sekuyisikhathi eside isetshenziswa emithini yendabuko yamaShayina. Kodwa okwamanje kukhona ukuvumelana okuncane kokuthi i-acupuncture iyindlela ephumelelayo yokwelashwa kwentamo nobuhlungu.

Imiphumela evela ekuphakamiseni ukuthi ukukhishwa kwesikhumba kungasiza ngezinhlobo ezithile zobuhlungu bemisipha, kufaka phakathi ukungezwani kwentamo, kepha kudingeka olunye ucwaningo.

lokho kufaka phakathi abantu abangama-46 ababene-tension neck syndrome (TNS), beqhathanisa izindlela ezintathu zokwelashwa: ukwelashwa ngokomzimba (ukuzivocavoca) kukodwa, ukutshopa wedwa, kanye nokwelashwa ngokomzimba kanye nokutholwa.

Ucwaningo luthole ukuthi ngenkathi zontathu lezi zindlela zithuthukisa izimpawu zabahlanganyeli, ukusebenzisa ukuzivocavoca kanye nokukhopa umzimba ndawonye ukwelapha ubuhlungu bentamo kwakusebenza kangcono ukwedlula noma yikuphi ukwelashwa okusetshenziswa wedwa.

Ukwelashwa okwengeziwe kwentamo

Kunezinye izinto eziningana ongazenza ezingakusiza, kufaka phakathi:

• ukuthola ukubhucungwa
• ukufaka ukushisa noma iqhwa
• ukungena emanzini anosawoti noma kubhavu ofudumele
• ukuthatha izidakamizwa ezingezona ukuvuvukala (ama-NSAID) njenge-ibuprofen (Motrin, Advil) ne-naproxen (Aleve)
• ukuzijayeza ukuzindla
• ukwenza i-yoga

Amathiphu wokuvimbela ukungezwani kwentamo

Sishilo ngemithi yokwelashwa lapho usuvele unenkinga yentamo, kepha kuthiwani ngokukuvimbela ukuthi kungenzeki futhi? Kungase kudingeke wenze ukulungisa okuthile emikhubeni yakho yesikhathi eside ukuze unciphise ukungezwani entanyeni yakho.

Nazi izindlela eziningana ongaphatha futhi uvikele ukungezwani entanyeni nasemahlombe akho:

• Thola i-ergonomic. Lungisa indawo yakho yokusebenza ukuze ikhompyutha yakho isezingeni leso. Lungisa ukuphakama kwesihlalo sakho, ideski, nekhompyutha uze uthole okulungile. Cabanga ukusebenzisa ideski elimile, kodwa qiniseka ukuthi ukwenza kahle.
• Cabanga ngokuma kwakho. Thuthukisa ukuma kwakho lapho uhleli futhiemi. Gcina izinkalo zakho, amahlombe nezindlebe zakho kulayini oqondile. Cabanga ukusetha ama-alamu ukuze uhlole ukuthi uzibamba kanjani usuku lonke.
• Thatha ikhefu. Thatha amakhefu ngenkathi usebenza futhi uhamba ukuze uvuke, uhambise umzimba wakho, futhi welule intamo yakho nomzimba ongaphezulu. Lokhu kungazuza ngaphezu kwemisipha yakho kuphela, futhi kungazuzisa amehlo akho nenhlalakahle yengqondo.
• Lala phezu kwalo. Thuthukisa indawo yakho yokulala ngomcamelo omncane, othambile, oqinile.
• Susa isisindo emahlombe akho - ngokoqobo. Sebenzisa isikhwama sokugoqa esikhundleni sokuthwala izikhwama ezisindayo emahlombe akho. Ungahle uthande ukuhlanza nyangazonke ukuze uqiniseke ukuthi uphethe okubalulekile kuphela, futhi ungazisindisi ngomthwalo omningi entanyeni nasemhlane.
• Qala ukunyakaza. Thola okungenani imizuzu engu-150 yokuzivocavoca okusesilinganisweni ngeviki ukugcina umzimba wakho usesimweni esihle.
• Zijwayeze ukucabanga ngokuzindla nangeyoga. Ukuzijwayeza i-yoga noma ukuzindla kungasiza ekunciphiseni ukucindezeleka ngokwengqondo nangokomzimba. I-Yoga ingabala njengengxenye yokuzivocavoca kwakho kwansuku zonke, futhi!
• Bheka udokotela noma udokotela wamazinyo lapho kudingeka. Uma uhlangabezana nokungezwani okungapheli kwentamo, noma ungaqiniseki ukuthi kubangelwa yini, nakanjani akulimazi ukubona udokotela. Kufanele futhi uthintane nodokotela wamazinyo mayelana nokwelashwa kwamazinyo okugaya noma okuhlangana kwe-temporomandibular (TMJ). Bangakwazi ukukunikeza umlindi wokuluma ebusuku noma enye indlela yokwelashwa.

Izimbangela zokungezwani kwentamo

Kunezizathu eziningi okungenzeka ukuthi uhlangabezana nokungezwani kwentamo. Izimbangela ezivamile zifaka:

• Ukunyakaza okuphindaphindwayo.Abantu abasebenza emisebenzini ebadinga ukuthi benze iminyakazo ephindaphindwayo bavame ukucindezela imisipha entanyeni yabo.
• Ukuma kabi.Ikhanda lomuntu omdala ngokwesilinganiso linesisindo esingamakhilogremu ayi-10 kuye kwayi-11. Lapho lesi sisindo singasekelwa kahle ukuma okuhle, imisipha yentamo iphoqeleka ukuthi isebenze kanzima kunalokho okufanele, okungadala ubunzima.
• Ikhompyutha.Abantu abaningi bachitha usuku lwabo lonke ngemuva kwekhompyutha. Ukuzingela phezu kwekhompyutha akusona isimo semvelo somzimba. Leli fomu lokuma kabi kuyimbangela ejwayelekile yokuxinwa kwemisipha yentamo.
• Ucingo.Noma ngabe uyibambe phakathi kwendlebe nehlombe lakho emsebenzini, noma ubambekile phezu kwayo udlala imidlalo futhi ubheka imithombo yezokuxhumana ekhaya, ifoni iyimbangela ejwayelekile yokungahambi kahle kwentamo. Bheka lawa macebiso ukugwema umbhalo wentamo.
• Ukugaya amazinyo neTMJ.Uma ugaya noma ugoqa amazinyo akho, kufaka ingcindezi emisipheni entanyeni nasemhlathini. Le ngcindezi ingacindezela imisipha entanyeni yakho, ibangele ubuhlungu obuqhubekayo. Kukhona izivivinyo ongazenza ukukhuthaza imisipha yomhlathi ekhululekile.
• Ukuzivocavoca kanye nezemidlalo.Kungakhathaliseki ukuthi uphakamisa izinsimbi ngendlela ehlanganisa imisipha yentamo, noma ukushaya ikhanda lakho ngesikhathi somdlalo wezemidlalo, ukuzivocavoca umzimba kuyimbangela evamile yokulimala kwentamo encane nokucindezela.
• Isimo esingalungile sokulala.Uma ulele, ikhanda nentamo yakho kufanele kuhambisane nomzimba wakho wonke. Ukulala ngemicamelo emikhulu ephakamisa intamo yakho ngokweqile kungadala ukungezwani okwengeziwe ngenkathi ulele.
• Izikhwama ezisindayo.Ukuphatha izikhwama ezisindayo, ikakhulukazi lezo ezinezintambo ezihamba ehlombe lakho, kungaphonsa umzimba wakho ungalingani. Lokhu kungabeka ubunzima ohlangothini olulodwa lwentamo yakho, okuvumela ukungezwani kwakheke.
• Ukucindezeleka.Ukucindezeleka kwengqondo kunethonya elinamandla emzimbeni wonke. Uma ucindezelekile, ungahle uqinise bese uhlunga imisipha entanyeni yakho. Ukucindezeleka kwentamo kuthinta abantu abaningi.
• Ukuhlukumezeka.Uma ulimele, njengengozi yemoto noma ukuwa, ungathola i-whiplash. I-Whiplash ingenzeka noma kunini lapho intamo ibuyela emuva ngamandla, ihlunga imisipha.
• Izinhlungu zekhanda ezishubile. Izinhlungu zekhanda lokungezwani zinamakhanda amancane afiphele noma aphansi athinta isiphongo. Ngenkathi ukungezwani kwentamo kungadala ukungezwani kwekhanda, ukungezwani kwekhanda nakho kungadala ubuhlungu bentamo nesisa.

Ukubonana nodokotela nini

Ukungezwani kwentamo kukodwa akuyona into ephuthumayo futhi kuvame ukuxazululwa ngokuhamba kwesikhathi. Ngakolunye uhlangothi, kufanele uxhumane nodokotela ngokushesha uma ngabe ube sengozini yemoto noma uhlangabezana nokunye ukulimala komthelela.

Bona udokotela kungekudala uma unenkinga yentamo ehambisana nezinye izimpawu ezinjengalezi:

• ubuhlungu, kufaka phakathi izingalo noma ikhanda lakho
• ikhanda eliqhubekayo
• imfiva
• isicanucanu

Ngaphandle kwalokho, shayela udokotela wakho uma ubuhlungu bentamo yakho bukhulu noma bungathuthuki ngemuva kwezinsuku ezimbalwa.

Ukungezwani kwentamo kuyinkinga ejwayelekile ethinta abantu emhlabeni wonke. Ziningi izimbangela ezingaba khona. Ukwelashwa kobuhlungu bentamo kuvame ukufaka inhlanganisela yamasu. Iningi lokuqina kwentamo lizixazululela ngokwalo. Xhumana nodokotela wakho uma unemibuzo noma ukukhathazeka mayelana nembangela yengxabano yentamo yakho noma uma ingathuthuki noma iba yimbi.

3 Yoga Poses for Tech Neck