Ukolula iintlungu zentamo

Umxholo

• Ukuzilolonga oku-4 kwentlungu yentamo
• 1. Gcina umqolo wakho uthi nkqo
• 2. Jonga phantsi
• 3. Jonga esibhakabhakeni
• 4. Yenze intamo yakho ithambe
• Ezinye iindlela zokuphucula iintlungu zentamo

Ukolula iintlungu zentamo kulungile ekuphumleni izihlunu, ukunciphisa uxinzelelo kwaye, ngenxa yoko, iintlungu, ezinokuthi zichaphazele namagxa, zibangele iintlungu kunye nokuphazamiseka emqolo nasemagxeni. Ukonyusa olu nyango lwasekhaya, ungathatha ibhafu eshushu okanye ubeke isifudumezi eshushu entanyeni ngaphambi kokwenza ulwabiwo, njengoko ubushushu bonyusa ukujikeleza kwegazi lendawo, kuthanda ubhetyebhetye kwaye kukhuthaza ukuphumla kwezihlunu, ukuququzelela ukolula kwezihlunu.

Ukuzilolonga oku-4 kwentlungu yentamo

Eminye imizekelo yoluleleko lweentlungu zentamo zezi:

1. Gcina umqolo wakho uthi nkqo

• Kuya kufuneka ugcine indlela echanekileyo yokuma, kwaye ujonge phambili
• Khawufane ucinge ukuba unayo ibhaluni ye-helium efakwe entanyeni yakho, ngokungathi ibitsala intamo yakho
• Yehlisa amagxa akho kwaye ucinge ngoncumo lwamahlombe
• Ukugcina amagxa kude neendlebe

2. Jonga phantsi

• Yisa intloko yakho ngasekhohlo kangangoko kunokwenzeka
• Qhubeka wolula imizuzwana engama-20, emva koko wenze okufanayo kwelinye icala, uphinde amaxesha ama-3 kwicala ngalinye
• Njalo khumbula ukugcina ubuso bakho bujonge phambili, ungaguquli intloko
• Kufuneka uve ukuba imisipha yentamo esecaleni iyolulwa

3. Jonga esibhakabhakeni

• Thoba intloko yakho phantsi, uzama ukusondeza isilevu sakho esifubeni
• Gcina oku kolulwa umzuzu omnye kwaye uvale amehlo akho okanye ugcine amehlo akho ethe ntsho kuloo ndawo inye
• Kufuneka uzive izihlunu ngasemva kwentamo yakho zisolula

4. Yenze intamo yakho ithambe

• Thatha umoya omninzi kwaye uthathe intloko yakho emva kangangoko unakho
• Hlala kule ndawo umzuzu omnye
• Musa ukugoba intloko yakho ngecala
• Kufuneka uzive izihlunu ngaphambili kwentamo yakho zisolula

Ukolula ngalunye akufuneki kubangele iintlungu, kuphela kukuziva ukolula umsipha. Xa ugqibile oku kolulwa, zama i-massage yentamo ukukunceda uphumle kwaye uzive ungcono.

Iintloko phezulu: Ukuba uziva iintlungu, uvakalelo oluvuthayo, 'unesanti kumqolo wakho' okanye uziva ubetheka, sukuyenza le mithambo yolulekileyo kwaye wenze idinga lokubonana nogqirha wamathambo okanye wephysiotherapist ukuze bakwazi ukwenza uvavanyo kwaye bacele iimviwo, ukuba kunyanzelekile, Ukuchonga unobangela wentlungu yentamo kwaye ubonise olona nyango lufanelekileyo, olunokwenziwa ngeeseshoni ze-physiotherapy, amanyathelo e-ergonomic kunye nokuzivocavoca ekhaya, umzekelo.

Ezinye iindlela zokuphucula iintlungu zentamo

Ukongeza ekwenzeni umthambo wolule, kunokwenzeka ukuba ukhulule oku kungonwabi ngezinye iindlela ezinje:

• Ukuzilolonga kwezihlunu, 'njengebhayisekile yeengalo', imizuzu emi-2, etshintshana nemizuzu emi-3 yokuzilolonga emagxeni ngelastiki kathathu ngeveki; umthambo ubunzima: amagxa kunye dumbbells 1-4 kg;
• Ukufundiswa kwakhona kwepostural global (RPG), Qulatha imithambo yeometriometri efanelekileyo yokulungelelanisa umzimba uphela, isuse amanqaku abuhlungu, ilungisa konke ukuma;
• Ukuphulula izihlunu zentamo, Kulandele ukucofa amanqaku ethenda kwimizuzwana engama-90. Jonga indlela yokwenza umthambo wentamo apha: Ukuphumla ngokwakho ukuziphulula.
• Unyango i-classical okanye i-electroacupuncture kunye ne-auriculotherapy inokunciphisa iintlungu, kucetyiswa ixesha leenyanga ezi-1-3;
• Ukuphuculwa kokuma ekwenzeni imisebenzi yemihla ngemihla nasemsebenzini. Ukuba usebenza uhleli phantsi, jonga indawo ekufanele ukuba ukuyo.
• Thatha amayeza izihlunu zokuphumla, ezinje ngecyclobenzaprine, phantsi kwengcebiso zonyango.

Unyango nge-osteopathy kunye nokunyanga okunyanzelekileyo kukwaluncedo olukhulu ekulweni iintlungu zentamo, kwaye ke ukubonisana neengcali (i-osteopath) kunokucetyiswa ukuba kwenziwe ukuphathwa komqolo nentamo ngokukhuselekileyo nangokufanelekileyo, kuba umngcipheko wale ndlela.