Ungabudambisa Kanjani Ubuhlungu Ngokuzihlikihla

-Delile

• Ziyini izinzuzo zokuzihlikihla?
• Yiziphi izinhlobo zobuhlungu ezingasiza ukuzitholela ngokwakho?
• Ukuzitholela ubuhlungu bezintamo
• Izinyathelo okufanele zilandelwe
• Ukuzilolonga ngokwakho ubuhlungu bekhanda nokungezwani
• Izinyathelo okufanele zilandelwe
• Ukuzilolonga ukuze kutholakale isisu
• Izinyathelo okufanele zilandelwe
• Ukuzitholela ubuhlungu bezinhlungu emuva
• Ukuzilimaza okuphansi emuva
• Izinyathelo okufanele zilandelwe
• Ithenisi ibhola lokuzihlikihla
• Izinyathelo okufanele zilandelwe
• Amathiphu okuphepha
• Okubalulekile

Uma uzizwa ukhululekile noma ubuhlungu, ukwelashwa kwe-massage kungakusiza uzizwe ungcono. Lona umkhuba wokucindezela nokuhlikihla isikhumba sakho nemisipha engaphansi. Inezinzuzo eziningi zomzimba nezengqondo, kufaka phakathi ukukhululeka kobuhlungu nokuphumula.

Kodwa-ke, awudingi njalo ukubona i-massage Therapist ukuze uvune imivuzo. Kwezinye izinhlobo zezifo, ukuzilolonga ngokwakho kungasiza.

Ngesikhathi sokuzihlikihla, usebenzisa izandla zakho ukuphatha imisipha yakho. Lokhu kuhilela ukuxova isikhumba nokufaka ingcindezi ezindaweni ezithile.

Uma ungathanda ukuzama ukuzilolonga ukuze uthole ukukhululeka kobuhlungu, kuyasiza ukwazi ngamasu athile wokukusiza ukuthi uzuze kakhulu kuwo. Qhubeka ufunde ukuze ufunde kabanzi.

Ziyini izinzuzo zokuzihlikihla?

Ukuzilolonga kuyindlela elula, elula yokujabulela izinzuzo zokwelashwa kokubhucungwa. Njengendlela ye-DIY, kungenziwa ngokunethezeka kwekhaya lakho.

Njengokusikhipha umzimba ngokujwayelekile, ukuzilolonga kungasiza ukukhululeka:

• ukucindezeleka
• ukukhathazeka
• ikhanda
• ukuphazamiseka kokugaya ukudla
• ubunzima bemisipha
• ukungezwani kwemisipha
• ubuhlungu

Uma kufakwe njengengxenye yohlelo oluphelele lokwelashwa, ukuzilolonga ngokwakho kungasiza ekuphatheni izimo ezingalapheki ezifana ne-fibromyalgia noma i-arthritis. Akufanele ithathe isikhundla sokwelashwa okuvamile, noma kunjalo.

Ngokwengeziwe, uma uthola ukubhucungwa ngobungcweti, ukuzihlikihla ngokwakho kungandisa izinzuzo futhi kunikeze ukukhululeka phakathi kweseshini.

Yiziphi izinhlobo zobuhlungu ezingasiza ukuzitholela ngokwakho?

Ukuzithambisa kunganciphisa izinhlobo ezincane zobuhlungu, kufaka phakathi ubuhlungu ku:

• ikhanda
• intamo
• emahlombe
• isisu
• emuva nangaphezulu emuva
• glutes
• okhalweni

Uma ubuhlungu bakho bubangelwa imisipha evuvukile, ungahle ube nobuhlungu bezinzwa. Lokhu kungenzeka lapho imisipha icindezela emthanjeni. Kepha ngokusebenzisa ukuzilolonga ngokwakho ukudambisa izinhlungu zemisipha, unganciphisa nobuhlungu bezinzwa.

Ngezansi kunezindlela zokuzihlikihla zezinhlobo ezivamile zobuhlungu.

Ukuzitholela ubuhlungu bezintamo

Ubuhlungu bezintambo buvame ukubangelwa ukusetshenziswa ngokweqile nokungahambi kahle komzimba. Lokhu kungenzeka kusukela kwimisebenzi yansuku zonke, njengokuzingela i-laptop noma ifoni, noma ukufunda embhedeni ngaphandle kokuxhaswa okwanele kwentamo.

Uma intamo yakho izwa iqinile futhi ibuhlungu, zama le ndlela yokwelashwa yokuzilungisa. Kungasiza futhi uma unefindo entanyeni yakho.

Izinyathelo okufanele zilandelwe

1. Yehlisa amahlombe akho kude nezindlebe zakho. Lungisa intamo yakho nomhlane.
2. Thola izindawo ezibuhlungu entanyeni yakho. Cindezela ngokuqinile ngeminwe yakho.
3. Nyakazisa iminwe yakho ngokunyakaza okuyindilinga. Phinda ohlangothini oluhlukile.
4. Qhubeka imizuzu emi-3 kuye kwemi-5.

Ukuzilolonga ngokwakho ubuhlungu bekhanda nokungezwani

Uma uhlangabezana nobuhlungu bekhanda, ukuzilolonga kungasiza ukukhulula ukungezwani futhi kwandise ukuphumula. Lokhu kungasiza kakhulu uma ikhanda lakho licindezelwa.

Nansi enye indlela yokwenza ukubhucungwa ikhanda.

Izinyathelo okufanele zilandelwe

1. Yehlisa amahlombe akho kude nezindlebe zakho. Lungisa intamo yakho nomhlane.
2. Thola isisekelo sogebhezi lwakho. Beka inkomba neminwe emaphakathi yesandla ngasinye enkabeni, ukuthinta kalula iminwe.
3. Faka ingcindezi emnene bese uslayida iminwe yakho ngaphandle noma phansi, uye ohlangothini oluzwakala lungcono.
4. Hambisa iminwe yakho ngokunyakaza okuncane okuyindilinga. Gxila ezindaweni ezishubile, kanye nezindawo ezizungezile.

Ungase futhi uhlikihla amathempeli akho, intamo namahlombe akho.

Ukukhuthaza ukuphumula ngisho nangaphezulu, zama lokhu kubhucungwa ngenkathi ulalele umculo ophumuzayo.

Ukuzilolonga ukuze kutholakale isisu

Ukuqunjelwa kungadala ubuhlungu besisu nokungakhululeki. Yize ukuqunjelwa kungalashwa ngama-laxatives, ukuzilolonga esiswini nakho kungasiza.

Lolu hlobo lokuhlikihla lunikeza ukukhululeka ngokukhuthaza ukunyakaza kwamathumbu. Kunganciphisa nokuqunjelwa, amajaqamba nokuqina kwesisu.

Ukwenza i-self-massage yokuqunjelwa landela lezi zinyathelo ezingezansi.

Izinyathelo okufanele zilandelwe

1. Lala phansi ngomhlane. Beka izandla zakho, izintende phansi, ngakwesokunene sesisu sakho esingezansi, eduze kwethambo lakho le-pelvic.
2. Gcoba ngobumnene ukunyakaza okuyindilinga, unyukele phezulu ezimbanjeni zakho.
3. Qhubeka unqamule esiswini sakho uye emathanjeni akho obunxele.
4. Qhubeka phansi ohlangothini lwesobunxele sesisu sakho, uye ethanjeni lakho le-pelvic.
5. Massage inkinobho yakho yesisu imizuzu emi-2 ukuya kwemi-3, uhamba ngokunyakaza okuyindilinga.

Ukuphuza amanzi amaningi, ukudla i-fiber eyanele, nokuzivocavoca njalo nakho kungasiza ekunciphiseni ukuqunjelwa.

Ukuzitholela ubuhlungu bezinhlungu emuva

Ubuhlungu beqolo yisimo esivame kakhulu. Kungaba nezimbangela eziningi, kufaka phakathi kepha kungakhawulelwe ku:

• imisipha noma imisipha
• ukucasuka kwemizwa
• disc disc
• izingqinamba zesakhiwo

Izinhlobo zokuzivocavoca ezinomusa, njengokuhamba, i-yoga, noma izinhlobo ezithile zokulula zingasiza ekudambiseni ubuhlungu emuva.

Ukudambisa izinhlungu zasesitolo, nokusebenzisa amapayipi okushisa noma ukucindezela okubandayo emhlane wakho kungasiza. Ukubhucungwa umzimba nakho kunganikeza ukukhululeka okuthile, kufaka phakathi ukuziphulula.

Nazi izindlela ezimbili zokuzama ubuhlungu emuva:

Ukuzilimaza okuphansi emuva

Le ndlela isebenza kahle ekubhucabhuzeni iqolo lakho eliphansi. Awudingi noma iyiphi imishini.

Izinyathelo okufanele zilandelwe

1. Hlala phansi imilenze yakho iwele. Lungisa umhlane wakho.
2. Beka izithupha zakho ohlangothini ngalunye lwe-sacrum yakho, ithambo eliyisicaba elingunxantathu phansi komgogodla wakho.
3. Hambisa izithupha zakho ngokunyakaza okuncane okuyindilinga, unyuse up and down i-sacrum yakho.
4. Faka ingcindezi kunoma yiziphi izindawo ezishubile. Misa kancane, bese uyadedela.
5. Qhubeka njengoba kudingeka, futhi khumbula ukuphefumulela phezulu.

Ngenye indlela, ungazama ukwenza lokhu kubhucungwa esitulweni. Qiniseka ukuthi utshala izinyawo zakho phansi futhi uhlale uqonde.

Ithenisi ibhola lokuzihlikihla

Ungaphinda uhlikihle umhlane wakho ngokulala phezu kwebhola lethenisi. Ingcindezi eqinile yebhola inganciphisa ukungezwani emhlane wakho.

Izinyathelo okufanele zilandelwe

1. Lala phansi ngomhlane, uguqe ngamadolo.
2. Beka ibhola lethenisi ngqo ngaphansi kwendawo esishubile emhlane wakho. Bamba imizuzwana engama-20 kuye kwangama-30.
3. Ukwengeza ingcindezi eyengeziwe, ujikeleze ngobumnene umzimba wakho ukuncika ebholeni lethenisi. Ungaphinda uwele iqakala elilodwa phezu kwedolo elihlukile ukwandisa ingcindezi.

Uma usuqedile, gingqa kude kusuka ebholeni, bese uvuka. Ukugingqika ebholeni kungadala ubuhlungu obuningi.

Amathiphu okuphepha

Ukuzilolonga kufanelekile uma unezinhlungu ezingezinhle. Kodwa uma ubuhlungu bukhulu noma buqhubeka, kungcono ubone udokotela wakho ngaphambi kokuzama amasu okuzithumela imiyalezo.

Uma ungaqiniseki ukuthi yini ebangela ubuhlungu bakho, ukuzilolonga ngokwakho kungenza izimpawu zakho zibe zimbi kakhulu.

Ngokwengeziwe, ukuzilolonga nezinye izinhlobo zokubhucunga umzimba kungaphepha kwabanye abantu. Qaphela, noma khuluma nodokotela wakho kuqala, uma une:

• ukuphuka
• ukusha
• ukupholisa amanxeba
• ukuphazamiseka kwegazi
• imithi yokwehlisa igazi
• i-vein thrombosis ejulile
• i-osteoporosis enamandla
• i-thrombocytopenia enzima
• umdlavuza

Qaphela indlela ozizwa ngayo ngesikhathi nangemuva kokubhucungwa. Uma izinhlungu ziba zimbi kakhulu noma zingapheli, ukuzilolonga kungenzeka kungabi inketho engcono kakhulu.

Landela udokotela wakho uma ukuzitholela ngokwakho kungabuthuthukisi ubuhlungu bakho, noma kubenze bubi kakhulu.

Okubalulekile

Uma uhlangabezana nobuhlungu obuncane, ukuzihlikihla kungasiza ekunciphiseni izimpawu zakho. Kuyindlela elula, elula yokuqeda ukungezwani nokungahambi kahle. Ungayisebenzisa futhi njengendlela yokuzivikela yokuzivikela.

Ukuze uthole imiphumela emihle, yiba mnene nomzimba wakho futhi unake ubuhlungu bakho.

Thola ukunakekelwa kwezokwelapha uma ubuhlungu buba bukhulu, ungabi ngcono, noma uba nezimpawu ezintsha. Udokotela wakho anganquma ukuthi yini ebangela ubuhlungu bakho, kanye nokwelashwa okungcono kakhulu kwesimo sakho.