Ukuzivocavoca oku-5 ukuphefumla ngcono: njani kwaye uyenze nini

Umxholo

• 1. Ukuzilolonga emva komhlaba
• 2. Umthambo wokuphefumla kwesisu esiswini
• 3. Ukuzivocavoca ngenkxaso yomoya
• 4. Umsebenzi wokuphakamisa iingalo
• 5. Yenza umthambo ngeendiza
• Ngaba le mithambo inganceda kwi-COVID-19?
• Ngubani onokwenza imithambo
• Ngubani ongafanelekanga ukwenza umthambo

Ukuzivocavoca ukuphefumla kujolise ekuncedeni ukushenxisa imfihlo ukuba isuswe ngokulula, iququzelele ukutshintshiselana ngeoksijini, ukuphucula ukuhamba kwesweaphragm, ukukhuthaza umjelo wesifuba, ukubuyisela amandla emiphunga kunye nokuthintela okanye ukuphinda wandise indawo ezichaphazelekayo zemiphunga.

Le mithambo ingenziwa ngoncedo lwe-physiotherapist okanye eyedwa ekhaya, nangona kunjalo, eyona nto ifanelekileyo kukuba zihlala zisenziwa phantsi kwengcebiso yengcali yezempilo kwaye ngokwembali yezempilo. Bukela le vidiyo ilandelayo ukuze ufunde imithambo onokuyenza ukomeleza imiphunga yakho:

Olunye uqeqesho olulula onokuzama ngalo ekhaya zezi:

1. Ukuzilolonga emva komhlaba

Kulo msebenzi, kufuneka ulale phantsi kwindawo ethe tyaba, ugcine intloko yakho isezantsi kunomzimba wakho. Oku kuya kubangela ukuba iimfihlo kumatshini wokuphefumla zidibane, zenze ukuba kube lula ukuzisusa ngokukhohlela.

Umjelo wamanzi wangemva ungenziwa amaxesha ama-3 ukuya kwayi-4 ngemini, imizuzwana engama-30 okanye ngexesha elimiselwe ngugqirha womzimba. Funda ngakumbi malunga nendlela esebenza ngayo umjelo wamanzi wasemva.

2. Umthambo wokuphefumla kwesisu esiswini

Ukwenza lo msebenzi ngokuchanekileyo, isandla esiphambili kufuneka sibekwe phezu kwenkaba, kwaye isandla esingalawulekiyo kufuneka sibekwe phezu kwesifuba, kwingingqi phakathi kweengono. Emva koko, inhalation ecothayo kufuneka yenziwe ngeempumlo, ukuze ngokuthe ngcembe uphakamise isandla esongamileyo, kuthintelwe ukuphakamisa isandla esingalawulekiyo. Umphunga nawo kufuneka ucothe, ngesiqhelo imilebe ivaliwe, kwaye kufuneka uzise kuphela isandla esingalawulekiyo.

Lo msebenzi uquka ukukhuthaza usebenzisa udonga lwesisu kunye nokunciphisa ukuhamba kwesifuba, kulandelwa ngumoya ongathandabuzekiyo, owenza igalelo ekuphuculeni ukuhamba kwodonga lwesifuba kunye nokuhanjiswa kwomoya, ukukhulula ukuphefumula kunye nokunyusa ukuxhathisa. .

3. Ukuzivocavoca ngenkxaso yomoya

Ukwenza lo msebenzi, kuya kufuneka uphefumle kancinci, ucinga ukuba ukwisinyusi esikhuphuka phantsi ngomgangatho. Ke, kuya kufuneka uphefumle umzuzwana omnye, bamba umphefumlo, qhubeka uphefumlela eminye imizuzwana emi-2, bamba umphefumlo wakho, njalo njalo, ixesha elide kangangoko kunokwenzeka, ude uwukhuphe ngokupheleleyo umoya.

Lo msebenzi kufuneka wenziwe malunga nemizuzu emi-3. Ukuba ufumana isiyezi kuyacetyiswa ukuba uyeke kwaye uphumle imizuzu embalwa ngaphambi kokuphinda wenze umthambo, ekufuneka wenziwe kathathu ukuya kwisihlanu ngosuku.

4. Umsebenzi wokuphakamisa iingalo

Lo msebenzi kufuneka wenziwe uhleli esitulweni, izandla zakho ziphumlile emadolweni. Emva koko, kuya kufuneka ugcwalise isifuba sakho ngomoya kwaye uphakamise kancinci iingalo zakho ezoluliweyo, de zibe ngaphezulu kwentloko yakho. Okokugqibela, kuya kufuneka wehlise iingalo zakho kwakhona kwaye uvumele wonke umoya uphume emiphungeni yakho.

Lo msebenzi unokwenziwa ulala phantsi kwaye kufuneka wenziwe imizuzu emi-3.

5. Yenza umthambo ngeendiza

Lo msebenzi wenziwa ngoncedo lweendiza, apho kufuneka uvuthele umoya kwiglasi yamanzi, wenze iibhola. Ukwenza oku, kuya kufuneka uthathe umoya ophefumlayo, ubambe umoya wakho umzuzwana omnye kwaye ukhulule umoya kwisitro, wenze amagwebu emanzini kancinci. Umsebenzi kufuneka uphindwe amaxesha ali-10 kwaye kufuneka wenziwe kuphela xa uhleli okanye umile. Ukuba akunakwenzeka ukuhlala kwezi zikhundla, umthambo akufuneki wenziwe.

Ngenye indlela, umntu angabetha impempe, aphefumlele imizuzwana emi-2 okanye emi-3, ephefumla umzuzwana omnye kwaye ephefumlela eminye imizuzwana emi-3, ephinda amatyeli ama-5. Lo msebenzi unokwenziwa ngoku ulele phantsi.

Ngaba le mithambo inganceda kwi-COVID-19?

Ukuzivocavoca ukuphefumla kuyinxalenye ye-physiotherapy yokuphefumula, edla ngokusetyenziswa kubantu abaneengxaki ezinzima okanye ezingapheliyo zemiphunga, ukunceda ukunciphisa iimpawu kunye nokuququzelela inkqubo yokubuyisela.

Ke, le mithambo ingasetyenziselwa abantu abane-COVID-19 ukunciphisa iimpawu zokuphefumla kancinci, ukwenza ukukhwehlela kusebenze ngakumbi, kunye nokunciphisa umngcipheko weengxaki ezinzulu, ezinje nge-pneumonia okanye ukusilela kokuphefumla.

Nokuba kwizigulana ezinokuthi zifune ukwamkelwa e-ICU ngenxa ye-COVID-19, ukuzilolonga, kunye nayo yonke i-physiotherapy yokuphefumla, inokuba yinxalenye ebaluleke kakhulu kunyango, yomeleze izihlunu zokuphefumla, ezinokuphela zibuthathaka ngenxa ukusetyenziswa kwempepho.

Emva kokulwa nosulelo kunye ne-coronavirus entsha, uMirca Ocanhas ucacisa kwincoko engekho sesikweni indlela yokuqinisa umphunga:

Ngubani onokwenza imithambo

Ukuzilolonga ukuphefumla kubonisiwe kubantu abane:

• Ukuveliswa kwephlegm okugqithileyo, ngenxa yosulelo, ii-aleji okanye ukusebenzisa icuba, umzekelo;
• Ukungabikho kakuhle kokuphefumla;
• Ukuwa komphunga;
• Kunzima ukukhwehlela.

Ukongeza, zinokusetyenziswa nanini na xa kukho imfuneko yokonyusa ukuhamba kweoksijini emzimbeni.

Ngubani ongafanelekanga ukwenza umthambo

Olu qheliselo akufuneki lwenziwe xa umntu enefiva engaphezu kwe-37.5ºC, kuba imithambo leyo ingalonyusa ubushushu bomzimba nangakumbi. Ukongeza, ukwenza umthambo akukhuthazwa xa uxinzelelo luphezulu, njengoko kunokubakho noxinzelelo olungaphezulu koxinzelelo.

Kwimeko yabantu abanesifo sentliziyo, imithambo yokuphefumla kufuneka yenziwe kuphela kunye ne-physiotherapist, njengoko iingxaki zinokuvela.