Ungayiqhekeza njani iHip yakho ngaphandle kokuZenzakalisa

Umxholo

• Ungayiqhekeza njani inyonga yakho
• Ibhabhathane lizolula
• Icala lunge
• Ijuba pose
• Ukulumkela
• Ukungahambi kakuhle kwe-Hip kubangela
• Nini ukubona ugqirha
• Yise kude

Ushwankathelo

Intlungu okanye ukuqina esinqeni kuyinto eqhelekileyo. Ukulimala kwezemidlalo, ukukhulelwa, kunye nokuguga konke kunokubeka uxinzelelo kumalungu akho e-hip, okwenza kube nzima ngakumbi ukudibanisa ukungena ngaphakathi nangaphandle kuluhlu olupheleleyo lokuhamba.

Kwezinye iimeko, oku kubangela ukuvakalelwa kukuba iinqumlo zakho zenziwe kakubi kwaye kufuneka ziqhekeke okanye "ziveliswe" endaweni.

Ngamanye amaxesha inyonga yakho iya kwenza isandi esiqhekezayo sisodwa. Nangona oku kungabonakalisa ingxaki enkulu yokudibanisa, ihlala iitoni zihamba zisiba lilungu. Abantu abaninzi banamava oku "kuqhekeka" ngaphandle kwazo naziphi na ezinye iimpawu.

Ngelixa iintlungu ze-hip eziphindaphindayo kufuneka zisoloko zijongiswa kwaye zichongiwe ngugqirha, kukho iimeko ezithile xa kukhuselekile ukuzama ukuphinda ubonise isinqe sakho kulungelelwaniso olufanelekileyo. Qhubeka ufunda ukuze ufumane ukuba, kwaye ungazama njani ukwenza oku.

Ungayiqhekeza njani inyonga yakho

Umdibaniso we-hip yi-ball-and-socket joint edibanisa i-pelvis yakho kumphezulu wethambo lakho.

Isithambisi esityebileyo se-cartilage phakathi kwamathambo senza ukuba amathambo akho athi tyibilikanani ngaphandle kokukhathaza.

Iitendon zidibanisa izihlunu kunye namathambo esinqeni sakho, uzibopha kunye kodwa ushiye igumbi lokuba zoluleke xa kufuneka njalo.

Ukuba imisipha iyavutha, ukuba i-cartilage iqala ukophuka, okanye ukuba izihlunu okanye amathambo akho enzakele, ukuhamba kwakho kwe-hip kuya kuncipha. Zama kuphela le mithambo ukuba inyonga yakho iziva "icimile" kodwa ayikubangeli ntlungu.

Ibhabhathane lizolula

1. Hlala nkqo ngeempundu zakho uchukumisa ngokuqinileyo umgangatho.
2. Gobisa amadolo uze ubeke iinyawo zakho phantsi ukuze izithende zakho zichukumise.
3. Thatha umoya ophefumlelweyo ukuya embindini wolula.
4. Cinezela ngobunono amadolo akho kumacala omabini asezantsi kwaye uphefumlele ngaphandle. Unokuva umlenze wakho wepop.

Icala lunge

1. Yima nkqo kwaye uhambise iinyawo zakho kwindawo ebanzi.
2. Yama ngasekunene kangangoko unako, ukugoba idolo lasekunene ngelixa ugcina umlenze wakho wasekhohlo uthe tye. Kuya kufuneka uve ukolula kwindawo yakho yasekhohlo, kwaye unokuva ipop.

Ijuba pose

1. Qala ngesisu sakho, ujonge phantsi.
2. Phakamisa iingalo zakho kwaye uzise imilenze yakho ngqo emva kwakho. Yenza imilo eguqulweyo ye-V ngomzimba wakho, wenze iingalo zakho zithi nkqo nobubanzi begxalaba zahlukane iinyawo zakho zithi tyaba phantsi.
3. Flex unyawo lwakho lwasekunene. Phakamisa umlenze wakho wasekunene uphume emgceni kwaye uzise ngaphambili ezandleni zakho. Phumla iqatha lakho lasekunene esihlahleni sakho sasekhohlo uze uzithobe phantsi. Ithanga lakho kufuneka licabalele emethini okanye emhlabeni.
4. Slayida umlenze wakho wasekhohlo ngqo ngasemva. Umlenze wakho wasekhohlo kufuneka ujikeleze ngaphakathi kuwo wonke umzimba wakho. Beka izandla zakho emacaleni akho ngeminwe yakho uchukumisa umgangatho, ngasemva konyawo lwakho lwasekunene.
5. Hambisa umzimba wakho phambili ngaphaya komlenze wakho wasekunene, usondele kufutshane nomgangatho kangangoko unakho. Unokuva ipop okanye uqhekeko. Ukuba uva iintlungu, yima kwangoko.
6. Yenyuka kancinci usuka kwiPigeon pose emva kwemizuzwana engama-30, kwaye uyiphinde kwelinye icala.

Ukulumkela

Ukuba unokrokra lokuba wenzakele, ungazami ukwaphula isinqe sakho. Ukuphinda uqhekeze umlenze wakho kunokuba nzima okanye kubangele ukonzakala ngokuhamba kwexesha.

Nangona i-hip evakalelwa "ngaphandle kwendawo" inokucaphukisa, musa ukuguqula iinqumlo zakho okanye uhambe ngokungahambi kakuhle ukuze ufike kwi "pop." Nawuphi na umzamo wokuqhekeza isinqe sakho kufuneka wenziwe kancinci, ngokukhuselekileyo, ngengqondo kunye nokunyakaza ngononophelo.

Ukuba uziva isinqe sakho siphuma endaweni amaxesha ngamaxesha ngeveki, okanye ukuba kukho naziphi na iintlungu ezihamba nengxolo evelayo xa uqhekeza isinqe sakho, kufuneka ubone ugqirha wakho. Unyango lokulwa nokudumba, unyango lomzimba, okanye ukhathalelo lwe-chiropractic kunokuba yimfuneko ukunyanga ukungahambi kakuhle kwakho kwinyonga.

Ukungahambi kakuhle kwe-Hip kubangela

I-Crepitus ligama lonyango kumalungu aqhekezayo kunye nepop. I-Crepitus inokubangelwa ziigesi ezibhajwe phakathi kwamalungu. Inokubangelwa ziinyembezi zemisipha, amathambo aqhekezayo kwaye angaphilisi ngokuchanekileyo, kunye nokudumba okujikeleze ukudibana kwakho.

Ezinye izizathu eziqhelekileyo zokungahambi kakuhle kwe-hip:

• Ukuqhaqha i-hip syndrome, imeko ebangelwa kukudumba kwemisipha ekucofeni njengoko irabha isokethi sakho
• isifo samathambo
• i-sciatica okanye ezinye iintlobo zemithambo-luvo ecinjiweyo
• bursitis
• ukususwa kwinyonga ngenxa yokwenzakala
• Iinyembezi ezinqabileyo
• tendinitis

Nini ukubona ugqirha

Ukuba ukuqhekeza inyonga yakho kubangela ukuba ube naziphi na iintlungu konke konke, kuya kufuneka ubone ugqirha wakho.

Ukuba unemeko yokuvuvukala, iinaliti ze-corticosteroid zinokunciphisa iintlungu kunye nokudumba. Intlungu yakho ye-hip ingaba ngumqondiso wokuqala we-arthritis okanye ubonise ukuba unemiba kunye nomqolo wakho osezantsi.

Ukungahoyi intlungu yakho ye-hip kunokunyusa intlungu okanye ukulimala. Kodwa ukulimala kwe-hip kunye neemeko zempilo eziphathwa ngokukhawuleza kwaye ngokuchanekileyo zine-prognosis efanelekileyo.

Yise kude

Ukuqhekeka inyonga yakho ngamanye amaxesha ukukhulula uxinzelelo ayisiyongxaki empilweni. Ngokufanayo, inyonga eqhekeka yodwa ngexesha lokuzilolonga okanye xa uphuma ebhedini ayiqhelekanga.

Xa uziva ngathi ilunga lakho le-hip "licinyiwe" okanye alikho endaweni, kukho iindlela ezikhuselekileyo zokuba uqhekeke. Kodwa ukuqhekeka okuphindaphindiweyo okanye ukuphuma kwesinqe ukunyanga idibanisi ekhutshiweyo okanye eyenzakeleyo akusebenzi. Thetha nogqirha wakho malunga nayiphi na intlungu okanye inkxalabo onayo malunga nokuqhekeka kwamalungu.