Ukuzivocavoca ukuphucula i-arthritis

Umxholo

• 1. Ukuzilolonga izandla neminwe
• 2. Ukuzilolonga kwamagxa
• 3. Ukuzivocavoca emadolweni
• Olunye uqeqesho lwe-arthritis

Ukuzivocavoca i-rheumatoid arthritis ijolise ekomelezeni izihlunu ezijikeleze amalungu adibeneyo kunye nokwandisa ukuguquguquka kwemisipha kunye nemisipha, ukubonelela ngozinzo ngakumbi ngexesha lokuhamba, ukukhulula iintlungu kunye nomngcipheko wokuqhekeka kunye nokuqina.

Ngokufanelekileyo, le mithambo kufuneka ikhokelwe ngugqirha womzimba, ngokobudala kunye nenqanaba lesifo samathambo, kwaye ibandakanye ukomeleza kunye neendlela zokolula. Kukwacetyiswa ukuba ubeke i-compress eshushu imizuzu eli-15 ukuya kwengama-20 kwilungu elichaphazelekayo, ukuze uphumle kwaye wandise uluhlu lokuhamba, uncede wenze imithambo.

Ukongeza, imithambo ephantsi enefuthe lomzimba njengamanzi i-aerobics, ukuqubha, ukuhamba kunye nokuqeqesha ubunzima, xa kusenziwa phantsi kwesikhokelo sobuchwephesha, kuyacetyiswa kwabo banesi sifo, njengoko bomeleza izihlunu, bathambisa amalunga kunye ukuphucula ukuguquguquka.

1. Ukuzilolonga izandla neminwe

Olunye uqeqesho lwe-arthritis ezandleni lunokuba:

• Ukuzivocavoca 1: Yolula ingalo enye kwaye ngoncedo lwesinye isandla, phakamisela phezulu isundu. Emva koko, tyhala isundu phantsi. Phinda amaxesha angama-30 kwaye, ekugqibeleni, hlala umzuzu omnye kwindawo nganye;
• Ukuzivocavoca 2: Vula iminwe yakho uze uvale isandla sakho. Phinda amaxesha angama-30;
• Ukuzivocavoca 3: Vula iminwe yakho emva koko uyivale. Phinda amaxesha angama-30.

Le mithambo inokwenziwa kathathu ngeveki, nangona kunjalo, kuya kufuneka uyeke ukuyenza xa usiva iintlungu kwaye udibane ne-physiotherapist okanye ugqirha.

2. Ukuzilolonga kwamagxa

Olunye uqeqesho lwe-arthritis egxalwayo lunokuba:

• Ukuzivocavoca 1: Phakamisa iingalo zakho uye phambili kwinqanaba lamagxa. Phinda amaxesha angama-30;
• Ukuzivocavoca 2: Phakamisa iingalo zakho kwicala ukuphakama kwamagxa. Phinda amaxesha angama-30.

Le mithambo inokwenziwa kathathu ngeveki, nangona kunjalo, kwimeko yeentlungu, kuya kufuneka uyeke ukuzenza kwaye uthethe nomzimba okanye ugqirha.

3. Ukuzivocavoca emadolweni

Olunye uqeqesho lweedolo arthritis lunokuba:

• Ukuzivocavoca 1: Indawo yokulala nesisu phezulu, imilenze yolulwe, jika idolo elinye ubheke esifubeni amaxesha ama-8. Emva koko, phinda elinye idolo kwakhona izihlandlo ezisi-8;
• Ukuzivocavoca 2: Kwindawo yokulala nesisu phezulu, imilenze ithe nkqo, phakamisa umlenze omnye, uwugcine uthi nkqo, amaxesha asibhozo. Emva koko, phinda omnye umlenze kwakhona amaxesha asibhozo;
• Ukuzivocavoca 3: Kwimeko yokulala phantsi, goba umlenze omnye amaxesha ali-15. Emva koko phinda omnye umlenze kwakhona amaxesha ali-15.

Ungayenza le mithambo ukuya kuthi ga kathathu ngeveki, nangona kunjalo, kwimeko yeentlungu kufuneka uyeke ukuzenza kwaye uqhagamshelane nomzimba okanye ugqirha.

Ukongeza kule mithambo, isigulana kufuneka sibe neeseshoni ze-physiotherapy ukunceda ukukhulula iimpawu zesifo samathambo ezinjengeentlungu, ukudumba kunye nokubomvu kwamalungu achaphazelekayo. Funda ngakumbi imizekelo kule vidiyo:

Olunye uqeqesho lwe-arthritis

Olunye uqeqesho lwe-arthritis, ekufuneka lwenziwe ubuncinci ama-3 ngeveki kwaye phantsi kwesikhokelo se-physiotherapist, lunokuba:

• Ukuqubha kunye ne-aerobics yamanzi ngokuba zisebenza kwaye zomeleze izihlunu ngaphandle kokuzisebenzisa;
• Khwela ibhayikhikwaye uhambe uhambo olude kuba ikwalololwazizo olunceda ukuthambisa amalunga kwaye zinefuthe eliphantsi;
• I-Tai Chi kunye ne-Pilates ngenxa yokuba bonyusa ubhetyebhetye kwezihlunu kunye nemisipha, ngaphandle kokulimaza amalungu;
• Ukwakha umzimba, ekufuneka yenziwe malunga namaxesha ama-2 ngeveki, ukomeleza izihlunu kunye nokunciphisa ukugcwala kumalungu.

Abantu abanesifo samathambo akufuneki benze imithambo enjengokubaleka, ukutsiba ngentambo, intenetya, ibhola yomnyazi kunye tsiba, umzekelo, kuba zinokukhulisa ukudumba kumalungu, zenze mandundu iimpawu. Umntu kufuneka alumke kakhulu ngokuqeqesha ubunzima ngenxa yobunzima obusetyenzisiweyo kwimithambo.

Enye into ebalulekileyo ekuphuculeni iimpawu ze-arthritis kukugcina ubunzima obulungileyo, kuba ubunzima obugqithisileyo bonakalisa amalungu, ngakumbi amadolo namaqatha. Ukuthatha amayeza amiselwe ngugqirha wamathambo kubalulekile, kuba ukuzilolonga kuphela akunyangi isifo samathambo. Funda ngakumbi malunga nonyango lweArthritis.