Imithambo emi-5 yokuphefumla ngcono emva kotyando

Umxholo

• Ukuzivocavoca 1
• Ukuzivocavoca 2
• Umthambo 3
• Ukuzilolonga 4
• Ukuzilolonga 5
• Xa umthambo ungaboniswanga
• Isibonelelo semithambo yokuphefumla

Ukuphefumla bhetele emva kotyando, isigulana kufuneka senze imithambo elula yokuphefumla njengokuvuthulula istraw okanye ukubetha impempe, umzekelo, ngokukhethekileyo ngoncedo lwephysiotherapist. Nangona kunjalo, le mithambo inokwenziwa ekhaya ngoncedo lwelungu losapho elinenkathalo elinokuvelisa kwakhona umthambo ofundiswe buqu ngugqirha womzimba.

Ukuzilolonga okwenziweyo kuyinxalenye ye-physiotherapy yokuphefumla kwaye kungaqalwa esibhedlele, kusuku olulandelayo emva kotyando okanye kukhululo lukagqirha, kuxhomekeke kuhlobo lotyando olwenziwe, kwaye kufuneka kugcinwe de isigulana singasadingi kuphumla ebhedini okanye ade akwazi ukuphefumla ngokukhululekileyo, ngaphandle kwemfihlo, ukukhohlela okanye ukuphefumla kancinci. Funda ngakumbi malunga nonyango lokuphefumla.

Eminye imizekelo yotyando apho ukuzilolonga kunokuba luncedo lutyando olufuna ukuphumla ebhedini njenge-arthroplasty, i-hip arthroplasty kunye notyando lomqolo, umzekelo.Ukuzivocavoca oku-5 okunokunceda ukuphucula ukuphefumla emva kolunye lonyango:

Ukuzivocavoca 1

Isigulana kufuneka siphefumle kancinci, sicinge ukuba sikwi-ilifti enyuka ngomgangatho ngomgangatho. Ke kuya kufuneka uphefumle umzuzwana omnye, bamba umphefumlo wakho, kwaye uqhubeke nokuphefumla eminye imizuzwana emi-2, bamba umphefumlo wakho kwaye uqhubeke nokugcwalisa imiphunga yakho ngomoya kangangoko kunokwenzeka, bamba umphefumlo wakho emva koko uwukhuphe umoya, ukhupha imiphunga yakho.

Lo msebenzi kufuneka wenziwe imizuzu emi-3. Ukuba isigulana sinesiyezi, kufuneka siphumle imizuzu embalwa ngaphambi kokuba siphindaphinde umthambo, ekufuneka wenziwe amaxesha amathathu ukuya kwamahlanu.

Ukuzivocavoca 2

Ulele kamnandi emqolo, imilenze yakho yoluliwe kwaye izandla zakho ziwele phezu kwesisu sakho. Kuya kufuneka uphefumle kancinci kwaye ungene nzulu ngeempumlo zakho emva koko uphefumle ngomlomo wakho, kancinci, uthathe ixesha elide kunomphunga. Xa ukhupha umoya ngomlomo wakho, kuya kufuneka ukhulule imilebe yakho ukuze wenze ingxolo encinci ngomlomo wakho.

Lo msebenzi ungenziwa kwakhona uhleli okanye umile kwaye kufuneka wenziwe malunga nemizuzu emi-3.

Umthambo 3

Uhleli esitulweni, uphumlise iinyawo zakho phantsi nomqolo kwisitulo, kuya kufuneka ubeke izandla zakho emva kwentamo yakho kwaye xa ugcwalisa isifuba sakho ngomoya, zama ukuvula iingqiniba zakho kwaye xa ukhulula umoya, zama ukudibanisa iingqiniba zakho, zide zithinte iingqiniba zakho. Ukuba akunakwenzeka ukwenza umthambo wokuhlala, ungaqala ukulala phantsi, kwaye xa uhlala phantsi, yenza umthambo wokuhlala.

Lo msebenzi kufuneka wenziwe amaxesha ali-15.

Ukuzilolonga 4

Isigulana kufuneka sihlale esitulweni kwaye siphumle izandla emadolweni. Xa ugcwalisa isifuba sakho ngomoya, qhubeka uphakamisa iingalo zakho ngqo zide zibe ngaphezulu kwentloko yakho kwaye wehlise iingalo zakho nanini na xa ukhulula umoya. Umsebenzi kufuneka wenziwe kancinci kwaye ujonge kwindawo esisigxina unceda ukugcina ulungelelwaniso kunye noxinzelelo ukwenza umthambo ngokuchanekileyo.

Ukuba akunakwenzeka ukwenza umthambo wokuhlala, ungaqala ukungqengqa, kwaye xa ukwazi ukuhlala, yenza umthambo wokuhlala, kwaye kuyacetyiswa ukuba ukwenze imizuzu emi-3.

Ukuzilolonga 5

Isigulana kufuneka sigcwalise iglasi ngamanzi kwaye sivuthele ngotshani, senze amaqamza emanzini. Kuya kufuneka uphefumle nzulu, bamba umphefumlo wakho umzuzwana omnye kwaye ukhulule umoya (wenze amaqamza emanzini) kancinci. Phinda umthambo amaxesha ali-10. Lo msebenzi kufuneka wenziwe uhleli okanye umile kuphela, ukuba akunakwenzeka ukuba uhlale kwezi zikhundla, awufanele wenze lo msebenzi.

Olunye umthambo ofanayo kukuvuthela impempe eneebhola ezi-2 ngaphakathi. Qala ukusezela imizuzwana emi-2 okanye emi-3, ubambe umphefumlo wakho umzuzwana omnye kwaye uwukhuphele ngaphandle eminye imizuzwana emi-3, uphinde lo msebenzi kaninzi. Inokwenziwa uhleli okanye ulale phantsi, kodwa ingxolo yempempe iyacaphukisa.

Ukwenza umthambo, umntu kufuneka akhethe indawo ethe cwaka kwaye isigulana kufuneka sikhululeke kwaye sinxibe iimpahla eziququzelela yonke intshukumo.

Jonga le vidiyo ilandelayo kwaye ufumane ukuqonda okungcono ngendlela yokwenza imithambo yokuphefumla ekhaya:

Xa umthambo ungaboniswanga

Zimbalwa iimeko apho imithambo yokuphefumla iyangqinelana, kodwa ayiboniswanga ukuba imithambo iyenziwa xa umntu enefiva engaphezulu kwama-37.5ºC, njengoko oko kusithiwa sisifo kwaye umthambo ungalonyusa kakhulu iqondo lobushushu emzimbeni. Ukongeza, ukwenza umthambo akukhuthazwa xa uxinzelelo luphezulu, njengoko kunokubakho noxinzelelo olungaphezulu koxinzelelo. Jonga indlela yokulinganisa uxinzelelo.

Kuya kufuneka uyeke nokwenza umthambo ukuba isigulana sixela iintlungu kwindawo yotyando xa usenza imithambo, kwaye kuyacetyiswa ukuba ugqirha we-physiotherapist avavanye ukuba kunokwenzeka na ukutshintshisa imithambo.

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

Isibonelelo semithambo yokuphefumla

Ukuzilolonga ngokuphefumla kunezibonelelo ezininzi ezinje:

• Yandisa amandla okuphefumla, kuba yonyusa ubukho beplastikhi yemiphunga;
• Nceda ukubuyisela kwimeko yoqhaqho ngokukhawuleza, njengoko inyusa inani leoksijini egazini;
• Ziphephe iingxaki zemiphunga, ezifana nenyumoniya, ngenxa yokuba iimfihlo aziqokeleli emiphungeni;
• Nceda ukulawula uxinzelelo kunye nentlungu emva kotyando, ukukhuthaza ukuphumla.

Le mithambo ingabonakala ilula kakhulu ukwenziwa, kodwa inyanzelisa kakhulu kwabo basebenza ngotyando kwaye ke yinto eqhelekileyo ukuba umntu adinwe kwaye abe nexhala xa esenza imithambo. Nangona kunjalo, kubalulekile ukukhuthaza isigulana ukuba sisoyise ubunzima baso, soyise imiqobo yaso imihla ngemihla.