Ukuzilolonga okwenziwayo ukuze ubuyisele egxalabeni

Umxholo

• Uyenza njani imithambo yegazi
• Ukuzivocavoca 1:
• Ukuzivocavoca 2:
• Ukuzivocavoca 3:

Ukuziqhelanisa nokuzilolonga kukhawulezisa ukubuyisela ukwenzakala ngokudibeneyo, iigaments, izihlunu okanye imisipha yegxalaba kuba inceda umzimba ukuba uvumelane nelungu elichaphazelekayo, ukunqanda iinzame ezingeyomfuneko ngexesha lemisebenzi yemihla ngemihla, njengokuhambisa ingalo, ukuchola izinto okanye ukucoca house, umzekelo.

Ngokwesiqhelo, umthambo owenzelwa egxalabeni kufuneka wenziwe yonke imihla kangangeenyanga ezi-1 ukuya kwezi-6, de ube uyakwazi ukuzilolonga ngaphandle kobunzima okanye de ugqirha wamathambo okanye wephysiotherapist ayicebise.

Ukubekwa egxalabeni akusetyenziswanga kuphela ekubuyiseleni ukulimala kwezemidlalo ezinje ngemivumbo, ukususwa okanye ibursitis, kodwa ekubuyiselweni kotyando lwamathambo okanye kokonzakala okulula, njenge-tendonitis yegxalaba, umzekelo.

Uyenza njani imithambo yegazi

Olunye uhlobo lokuzilolonga olusetyenziselwa ukubuyisela egxalabeni kubandakanya:

Ukuzivocavoca 1:

Hlala kwindawo yokuxhasa ezine, njengoko kubonisiwe kumfanekiso 1, uze uphakamise ingalo yakho ngaphandle kokulimala, vala amehlo akho kwaye ugcine isikhundla semizuzwana engama-30, uphinda amaxesha ama-3;

Ukuzivocavoca 2:

Yima phambi kodonga kunye nebhola yentenetya esandleni segxalaba elichaphazelekayo. Emva koko phakamisa inyawo elinye kwaye ugcine ibhalansi, ngelixa ibhola uyiphosa eludongeni amaxesha angama-20. Phinda umthambo amaxesha ama-4 kwaye, ngalo lonke ixesha, tshintsha unyawo oluphakanyisiweyo;

Ukuzivocavoca 3:

Yima ubambe, ngengalo yegxalaba elichaphazelekayo, ibhola ekhatywayo eludongeni, njengoko kubonisiwe kumfanekiso wesi-2. Emva koko, yenza intshukumo ejikelezayo ngebhola, uphephe ukugoba ingalo, imizuzwana engama-30 nokuphinda-phinda ama-3.

Olu qheliselo kufuneka ukuba, nanini na kunokwenzeka, lukhokelwe yi-physiotherapist yokuhlengahlengisa umthambo kwingozi ethile kunye nokuziqhelanisa kwinqanaba lokuvela kokubuyela kwimeko yesiqhelo, ukwandisa iziphumo.