Qhuba umthambo womnwe

Umxholo

• 1. Ukuzilolonga 1
• 2. Ukuzilolonga 2
• 3. Ukuzilolonga 3
• Unyango lwenziwa njani

Ukuzivocavoca ngomnwe, okwenzeka xa umnwe ugobe ngequbuliso, kunceda ukomeleza izihlunu ezandayo zesandla, ngakumbi umnwe ochaphazelekayo, ngokuchaseneyo nentshukumo yendalo eyenziwa ngumnwe wokuqala.

Le mithambo ibalulekile kuba ngesiqhelo izihlunu eziguqukayo, ezinoxanduva lokugoba iminwe, ziyomelela, ngelixa ezi extensors ziba buthathaka, zibangele ukungalingani kwemisipha.

Phambi kolu vavanyo, kunokwenziwa massage yelungu elichaphazelekayo, ukulungiselela ukuhamba kwegazi kunye nokunceda ukuthambisa indibaniselwano, ukuyilungiselela imithambo ngokucoca ngobunono yonke indibaniselwano ngokuhamba kwetyhula imizuzu emi-2 ukuya kwemi-3.

1. Ukuzilolonga 1

Beka isandla ngomnwe ochaphazelekayo kwindawo ethe tyaba kwaye uphakamise umnwe ochaphazelekayo kangangoko kunokwenzeka, ugcine ukolula kule ndawo imizuzwana engama-30, njengoko kubonisiwe emfanekisweni. Umsebenzi kufuneka uphindwe kathathu ukuya kwisihlanu.

2. Ukuzilolonga 2

Beka ibhanti yerabha ejikeleze iminwe uze unyanzelise iminwe ukuba ivule isandla, wolule ibhanti. Emva koko, buyela kancinci kwindawo yokuqala kwaye uphinde lo msebenzi malunga namaxesha ali-10 ukuya kweli-15.

3. Ukuzilolonga 3

Beka udongwe phantsi kwesandla sakho kwaye uzame ukolula, ugcine iminwe yakho ithe nkqo, njengoko kubonisiwe emfanekisweni, uphinda umthambo omnye malunga nemizuzu emi-2.

Yonke imithambo kufuneka yenziwe ngokuthe ngcembe kwaye xa umntu eqala ukufumana iintlungu, kufuneka ayeke. Ukongeza, ukunciphisa ukuqina kwesandla, imisipha efudumeleyo kunye nokunceda ukolula umnwe, ungabeka isandla sakho kwisitya esinamanzi ashushu.

Unyango lwenziwa njani

Ukongeza kwimithambo, zikhona ezinye iindlela zokunyanga umnwe wokudubula, xa kuziwa kwingxaki encinci, enje nge-physiotherapy, ukuthambisa, ukusebenzisa uxinzelelo olushushu kunye nokusetyenziswa kwezithambiso ezichasayo.

Kwiimeko ezinzima kakhulu, kunokuba yimfuneko ukubhenela kwisitofu se-cortisone okanye utyando. Funda ngakumbi malunga nonyango.