Ukuzivocavoca Okuphezulu Okuyishumi Ukukhulula Ubuhlungu Behlombe Nokuqina

-Delile

• Ukubuka konke
• Amathiphu alezi zivivinyo
• 1. Ukwelula isifuba
• 2. Ukukhululwa kwentamo
• 3. Ukunwetshwa kwesifuba
• 4. Ukhozi izingalo imiqulu yomgogodla
• 5.Hiist twist
• 6. Imibuthano yamahlombe
• 7. Ukwelulwa kwehlombe lomnyango
• 8. Phansi Inja Pose
• 9. Pose Ingane
• 10. Chuma inaliti
• Amanye amakhambi ezinhlungu zehlombe
• Ungabuvikela kanjani ubuhlungu behlombe
• Ukubonana nodokotela nini
• Bheka udokotela ngokushesha uma:
• Ukudla okudlela endlini

Ukubuka konke

Vala amehlo akho, uthathe umoya ojulile, futhi ulethe ukuqwashisa kwakho emahlombe akho, uqaphele indlela abazizwa ngayo. Amathuba okuthi uzwe ubuhlungu, ukungezwani, noma ukuzwa kule ndawo.

Ubuhlungu behlombe noma ukuqina kuvamile, kuthinta. Ngenhlanhla, ungathatha izinyathelo zokunciphisa ukungakhululeki emahlombe akho.

Funda ukuze ufunde ukuthi ungenza kanjani ukuzivocavoca kwehlombe okulula okuyishumi ukuze unciphise ubuhlungu nokuqina. Lezi zivivinyo ezandisa futhi ziqinise zizophinde zithuthukise ukuguquguquka, zikhulise ukuhamba kwakho, futhi zilethe induduzo enkulu nokukhululeka ekunyakazeni kwakho.

Amathiphu alezi zivivinyo

Ingabe lezi zivivinyo ezilula kathathu kuya kweziyisithupha ngeviki ukuqeda ubuhlungu behlombe. Qala ngenkambiso yemizuzu eyi-10 futhi kancane kancane wandise ubude besikhathi njengoba uya uqina futhi uguquguquka kalula.

Ngenkathi wenza lezi zivivinyo, gxila ekuphumuleni nasekukhululeni noma yikuphi ukungezwani emahlombe akho nanoma yikuphi lapho uzizwa uqina khona.

Nweba kuphela ngezinga elinethezekile nganoma yiluphi usuku olunikeziwe. Ungaziphoqeleli ngaphezu kwemikhawulo yakho, futhi uyeke ukuzivocavoca umzimba uma uzwa ubuhlungu obedlula ukungakhululeki okuncane.

1. Ukwelula isifuba

Lokhu kuvivinya umzimba kusiza ukukhulisa ukuguquguquka nobubanzi bokuhamba kokuhlangana kwehlombe lakho kanye nemisipha ezungezile. Lapho wenza lo msebenzi, yehlisa ingalo yakho uma uzwa ubuhlungu ehlombe.

1. Letha ingalo yakho yangakwesokudla esifubeni sakho.
2. Yibeke esikhaleni sendololwane yakho yesobunxele noma usebenzise isandla sakho sobunxele ukusekela ingalo yakho.
3. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
4. Phinda ngakolunye uhlangothi.
5. Yenza uhlangothi ngalunye izikhathi ezi-3-5.

Ukuze ujulise ukunwebeka, phakamisa ingalo yakho ekuphakameni kwamahlombe.

2. Ukukhululwa kwentamo

Lo msebenzi uyindlela emnene yokukhulula ukungezwani entanyeni nasemahlombe akho.

1. Yehlisa isilevu sakho esifubeni sakho. Uzozwa ukunwebeka ngemuva kwentamo yakho.
2. Nyakazisa ikhanda lakho kwesobunxele ukuze welule ihlombe lakho langakwesokudla.
3. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
4. Phinda ngakolunye uhlangothi.
5. Yenza uhlangothi ngalunye izikhathi ezi-3-5.

Ukujulisa lokhu kunweba:

1. Beka isandla esingu-1 ehlombe lakho nesandla esingu-1 ngaphezu kwendlebe yakho ukuze uqondise ukunyakaza kahle.
2. Yehlisa isilevu sakho esifubeni sakho. Uzozwa ukunwebeka ngemuva kwentamo yakho.
3. Nyakazisa ikhanda lakho kwesobunxele ukuze welule ihlombe lakho langakwesokudla.
4. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
5. Phinda ngakolunye uhlangothi.
6. Yenza uhlangothi ngalunye izikhathi ezi-3-5.

3. Ukunwetshwa kwesifuba

Lokhu kuvivinya umzimba kukhuthaza ukuguquguquka nobubanzi bokuhamba emahlombe akho.

1. Ngenkathi umile, bamba ibhande lokuzivocavoca, ibhande, noma ithawula ngemuva kwakho ngezandla zombili.
2. Nweba esifubeni sakho njengoba unyakazisa amahlombe wakho komunye nomunye.
3. Phakamisa isilevu sakho ubheke phezulu ophahleni.
4. Bamba kuze kufike kumasekhondi angu-30.
5. Phinda izikhathi 3-5.

Ukuze ujulise ukunwebeka, beka izandla zakho ndawonye eduze kwethawula noma ibhande.

4. Ukhozi izingalo imiqulu yomgogodla

Lo msebenzi welula imisipha yakho yehlombe. Uma indawo yengalo ingakhululekile, yenza lo msebenzi ngokubamba amahlombe abhekene.

1. Ngesikhathi uhlezi, welula izingalo zakho ezinhlangothini.
2. Dlulisa izindololwane zakho phambi komzimba wakho nengalo yakho yangakwesokudla ngaphezulu.
3. Gobisa izindololwane zakho, ubeke imihlane yezingalo zakho nezandla zakho ndawonye.
4. Finyelela isandla sakho sokudla nxazonke ukuletha izintende zezandla zakho ndawonye.
5. Bamba lesi sikhundla imizuzwana engu-15.
6. Ku-exhale, gingqa umgogodla wakho njengoba udweba izindololwane zakho zibheke esifubeni sakho.
7. Uma uhogela, vula isifuba sakho bese uphakamisa izingalo zakho.
8. Qhubeka nokunyakaza umzuzu owodwa.
9. Phinda ngakolunye uhlangothi.

5.Hiist twist

Lo msebenzi welula amahlombe akho nentamo. Gcina izinkalo zakho zibheke phambili phakathi nalokhu kuvivinya umzimba. Vumela i-twist ukuthi iqale kumhlane wakho ophansi.

1. Hlala esihlalweni ngamaqakala akho ngqo ngaphansi kwamadolo akho.
2. Sonta umzimba wakho ongaphezulu kwesokudla, ulethe emuva kwesandla sakho sobunxele ethangeni lakho.
3. Beka isandla sakho sokudla phansi noma ikuphi lapho kukhululeke khona.
4. Bamba lesi sikhundla amasekhondi afinyelela kwangu-30.
5. Phinda ohlangothini lwesobunxele.
6. Yenza uhlangothi ngalunye izikhathi ezi-3-5.

6. Imibuthano yamahlombe

Lokhu kuvivinya kuhle ukufudumeza amalunga akho ehlombe nokwandisa ukuguquguquka.

1. Yima ngesandla sakho sobunxele ngemuva kwesihlalo.
2. Vumela isandla sakho sokudla ukuthi silenge phansi.
3. Kokelezela isandla sakho sokudla amahlandla ama-5 ohlangothini ngalunye.
4. Phinda ngakolunye uhlangothi.
5. Yenza lokhu izikhathi ezingama-2-3 ngosuku.

7. Ukwelulwa kwehlombe lomnyango

Lokhu kunweba kuvula isifuba sakho futhi kuqinise amahlombe akho.

1. Yima emnyango ngezindololwane zakho nezingalo zakho wenze i-engela engu-90 degree.
2. Hambisa unyawo lwakho lwesokudla phambili njengoba ucindezela izintende zezandla zakho ezinhlangothini zohlaka lomnyango.
3. Ncika phambili bese uhlanganyela nomongo wakho. Bamba lesi sikhundla amasekhondi afinyelela kwangu-30.
4. Phinda ukwelula ngonyawo lwakho lwesobunxele phambili.
5. Yenza uhlangothi ngalunye izikhathi ezi-2-3.

8. Phansi Inja Pose

Le posversion pose iyaqinisa futhi yelule imisipha emahlombe nasemhlane wakho.

1. Qala ezandleni nasemadolweni akho. Cindezela ezandleni zakho ukuphakamisa izinkalo zakho phezulu ophahleni.
2. Gcina ukugoba okuncane emadolweni akho njengoba ucindezela isisindo sakho ngokulinganayo ezandleni nasezinyaweni zakho.
3. Ukugcina umgogodla wakho uqonde, ulethe ikhanda lakho ezinyaweni zakho ukuze amahlombe akho agudluke ngaphezulu.
4. Bamba le pose imizuzu engafika ku-1.

9. Pose Ingane

Le pose yokubuyisela esimeni sayo isiza ukudambisa ukungezwani emhlane, emahlombe nasentanyeni. Beka isiguqo ngaphansi kwesiphongo sakho, isifuba, noma imilenze yokusekela.

1. Ukusuka Phansi Kwenja Yenja, ulethe izinzwane zakho ezinkulu ndawonye futhi amadolo akho abanzi kancanyana kunezinqe zakho.
2. Cwilisa okhalweni lwakho ezithendeni zakho bese welula izingalo zakho phambi kwakho.
3. Vumela isifuba sakho ukuthi siwele phansi, uphumule umgogodla namahlombe.
4. Hlala kule pose imizuzu engafika kwemihlanu.

10. Chuma inaliti

Le pose ikhulula ukuqina esifubeni sakho, emahlombe nasemhlane ongaphezulu. Beka isiguqo noma ibhlokhi ngaphansi kwekhanda noma ehlombe lakho ukuze uthole ukwesekwa.

1. Qala ezandleni nasemadolweni akho. Phakamisa isandla sakho sokudla ubheke phezulu ophahleni ngesandla sakho sibheke kude nomzimba wakho.
2. Yehlisa ingalo yakho ukuyiletha ngaphansi kwesifuba sakho nangaphezulu ohlangothini lwesobunxele lomzimba wakho ngesandla sakho sibheke phezulu.
3. Yenza kusebenze ihlombe nengalo yakho yangakwesokudla ukuze ugweme ukuwela kule ndawo.
4. Gcina isandla sakho sobunxele phansi ukuze usizakale, usiphakamisele phezulu ophahleni, noma usilethe ngaphakathi kwethanga lakho langakwesokudla.
5. Bamba lesi sikhundla amasekhondi afinyelela kwangu-30.
6. Relax in Child's Pose ngaphambi kokuphinda lokhu kunweba ohlangothini lwesobunxele.

Amanye amakhambi ezinhlungu zehlombe

Ngaphezu kokuzivocavoca ehlombe, ungazama amakhambi asekhaya ukunciphisa izinhlungu futhi ukhuthaze ukwelashwa.

Landela indlela ye-RICE ngokuphumula, uqweqwe lukashukela, futhi ucindezele ihlombe lakho. Uma kunokwenzeka, phakamisa ihlombe lakho ngaphezu kwezinga lenhliziyo. Ungasebenzisa futhi iphedi yokushisa noma uthathe i-epsom salt bath.

Ukuze unciphise ubuhlungu, ungathatha ukudambisa izinhlungu okungaphezulu kokuphikiswa okufana ne-ibuprofen noma i-acetaminophen. Noma zama ukudambisa izinhlungu zemvelo njenge-turmeric, bark willow, noma clove. Faka umuthi we-menthol, ukhilimu we-arnica, noma inhlanganisela kawoyela ebalulekile endaweni ethintekile izikhathi ezimbalwa ngosuku.

Ukwelashwa njalo kwe-massage nokwelashwa kwe-acupuncture kungasiza ekudambiseni izinhlungu futhi kulethe ibhalansi emzimbeni wakho. Ungazama futhi izindlela zokwelapha ezikhohlisayo njengokulungiswa kwe-chiropractic, i-osteopathy, noma iRolfing.

Ungabuvikela kanjani ubuhlungu behlombe

Ngaphezu kokwenza lezi zivivinyo, ungavimbela ubuhlungu behlombe ngokulandela izeluleko neziqondiso ezimbalwa ezilula:

• Prakthiza ukuma kahle futhi ugweme ukugoqa noma ukuzingela lapho uhleli, umile futhi wenza imisebenzi yakho yansuku zonke.
• Naka ukuthi uwuthwala kanjani umzimba wakho usuku lonke futhi wenze ukulungisa lapho kudingeka.
• Phumula ngokwanele futhi uthathe ikhefu kunoma yimuphi umsebenzi obangela ubuhlungu.

Qaphela lapho wenza imisebenzi ebandakanya ukufinyelela entweni ephezulu, ukuphatha izinto ezisindayo, noma ukugoba phambili. Uma kufanele wenze le misebenzi njengengxenye yomsebenzi wakho, nquma ukuthi ungawuhambisa kanjani umzimba wakho ukuze unciphise ukungakhululeki.

Uma udlala imidlalo ebangela ubuhlungu behlombe, qiniseka ukuthi usebenzisa ifomu nenqubo efanele.

Ukubonana nodokotela nini

Bona udokotela noma owelapha ngokomzimba uma ungakwazi ukuhambisa amahlombe akho noma uma ubuhlungu bakho buba bukhulu noma bungathuthuki ngemuva kwamasonto amabili okwelashwa.

Kufanele futhi ubonane nodokotela ngokushesha uma unezinhlungu ezinzima emahlombe womabili noma emathangeni womabili noma unemfiva.

Ukuze anqume ukuthi yini ebangela ubuhlungu nohlelo lokwelashwa oluhamba phambili, udokotela angenza i-X-ray, i-ultrasound scan, noma i-magnetic resonance imaging (MRI) scan.

Bheka udokotela ngokushesha uma:

• ube nobuhlungu emahlombe womabili
• unezinhlungu emathangeni womabili
• unomkhuhlane noma uzizwe ungaphilile

Lokhu kungaba yizimpawu ze-polymyalgia rheumatica, isimo esivumela ukwelashwa ngokushesha.

Ukudla okudlela endlini

Ngenkathi ubuhlungu behlombe buvamile, bungavinjelwa futhi bulashwe. Yenza lezi zivivinyo njalo ukuze unciphise futhi uvimbele ubuhlungu behlombe.

Ungazama futhi amakhambi asekhaya ukwelapha ubuhlungu bamahlombe uwedwa. Ukuqhubeka kokuzivocavoca nokwelashwa noma ngabe uzizwa ungcono kuzosiza ekuvimbeleni ubuhlungu ukuthi bungabuyi.

Khuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca uma unezimo ezithile zezokwelapha ezingathinteka.