Iindidi ze-7 zolule ukunciphisa i-tendonitis

Umxholo

• Ukolula iingalo
• Ukolula 1
• Ukolula 2
• Ukolula 3
• Ukolula 4
• I-Hip kunye neKnee Stretches
• Ukolula 5
• Ukolula 6
• Ukolula 7
• Ukwenza nini ukolula

Ukolula ukuphelisa iintlungu ze-tendinitis kufuneka kwenziwe rhoqo, kwaye akuyomfuneko ukuba usebenzise amandla amaninzi, ukuze ungoyisi ingxaki, nangona kunjalo ukuba ngexesha lokuzolula kukho iintlungu eziqatha okanye ukurhawuzelela, kuyacetyiswa ukuba ubonane nonyango okanye ugqirha wamathambo.

Oku kolula kunciphisa ukuvuvukala kwethenda, ngaloo ndlela kunciphisa iintlungu zalapha ekhaya, ukuvutha kwemvakalelo, ukunqongophala kwamandla emisipha okanye ukudumba okuqhelekileyo kwi-tendonitis.

Ukolula iingalo

Kulabo bane-tendonitis esandleni, isihlakala okanye ingqiniba, ezinye iindlela ezoluliweyo zibonise ukunciphisa iintlungu kunye nokuqina okubangelwa yi-tendonitis zezi:

Ukolula 1

Qala ngokunweba ingalo yakho uye phambili, ungqamane nomgangatho kunye nesundu sakho kwaye ujikeleze ingalo yakho ukuze isandla sakho sijonge ezantsi. Emva koko, ukwenza ukolula ngesinye isandla kuya kufuneka uyitsale kwakhona iminwe yakho, ungalibali ubhontsi, ukuze uve ngaphakathi kwengalo.

Enye indlela yokwenza oku kolula kungokukweyiswa kwengalo phambili kunye nentende yesandla, kodwa ngeli xesha isandla sikhombe phezulu.

Ukolula kufanele ukwenziwa kwimizuzwana engama-30 kwaye kunokuphindwa-phindwa kabini ukuya kathathu ngemini.

Ukolula 2

Yandisa ingalo yakho phambili ukuze intende yakho ijonge ngaphakathi kwaye isandla sakho sijonge ezantsi. Emva koko, ukwenza ukolula, tsala iminwe yakho phantsi kwaye ungene ngesinye isandla, ukuze wolule kwaye wolule indawo engaphandle yengalo.

Ukolula 3

Ukuma, beka iingalo zakho ngasemva kwakho, jika iintende zakho ngaphandle kwaye uwele iminwe yakho. Emva koko, wolule ukolula nokwolula iingqiniba zakho (kangangoko unakho) imizuzwana engama-30 ngqo.

Ukolula 4

Ukuma, neengalo zakho zolule phambili, jika izandla zakho ngaphandle kwaye uwele iminwe yezandla zombini. Emva koko, yandisa kwaye wolule iingalo zakho kunye neengqiniba kakuhle, uzivumele ukuba zolule imizuzwana engama-30.

Olunye lolu lonwe lukwaluncedo kwabo bane-tendonitis egxalabeni, ngakumbi i-3 kunye ne-4 eyolula lo mmandla.

I-Hip kunye neKnee Stretches

Kulabo bane-tendonitis esinqeni okanye emadolweni, ezinye iindlela ezoluliweyo zibonise ukuhambisa intshukumo kunye nokunciphisa iintlungu kunye nokuqina, kubandakanya:

Ukolula 5

Xa umile, yondlala iinyawo zakho ukuze zilungelelaniswe namagxa akho kwaye wolule ngokugoba umzimba wakho phambili ukuze uchukumise izandla zakho emgangathweni, uhlala ugcina amadolo ethe tye.

Ukolula 6

Ukuma, usasaze iinyawo zakho ukuze zilungelelaniswe namagxa akho kwaye emva koko, ukolula, ukugoba umzimba wakho phambili kwaye uhlala uguqa ngamadolo ngokuthe tye, jikisa umzimba wakho kwicala lasekhohlo, ukuze ukwazi ukubamba unyawo lwasekhohlo.

Ukolula 7

Ukuma kwakhona, usasaze iinyawo zakho ukuze zilungelelaniswe namagxa akho kwaye wolule, ugobe umzimba wakho phambili kwaye uhlala ugcina amadolo ethe tye, jikisa umzimba wakho ngasekunene, ukuze ubambe unyawo lwasekunene.

Ukwenza nini ukolula

Olu lwalathiso kufuneka lwenziwe kwakusasa okanye ngaphambi nasemva kokusebenza komzimba, njengoko ziphucula ukuguquguquka kwemisipha kunye nokunciphisa ukuqina, zikwanceda ukunciphisa iintlungu.

I-tendonitis inokuvela kwimimandla eyahlukeneyo yomzimba, nangona kunjalo ixhaphakile ezandleni, iqatha, igxalaba, inyonga, isihlahla, ingqiniba okanye amadolo. Ukunyanga kunye nokunyanga i-tendonitis, kunokuba yimfuneko ukuthatha amayeza e-anti-inflammatory kunye ne-analgesic, kwaye i-physiotherapy kunye nokuzolula rhoqo ekhaya kuyabonakaliswa, okuthomalalisa iintlungu zendalo kunye nokuqina. Bona ezinye iingcebiso malunga nento onokuyenza kunye nento onokuyitya ukuphelisa i-tendonitis ngokubukela le vidiyo: