Ungayinika njani iMassage eseMva yokuNciphisa iintlungu

Umxholo

• Uyenza njani i-massage yomva
• Ukuqala:
• Zama oku:
• Zama oku:
• Iindlela
• Ukuziphulula
• Zama oku:
• Zama oku:
• Izibonelelo
• Iintlobo zentlungu emva
• Izizathu zentlungu
• Nini ukubona ipro
• Umgca wezantsi

Umqolo obuhlungu yimeko eqhelekileyo kubantu abadala. Inokwenzeka ngezizathu ezininzi, njengokuphakamisa okungafanelekanga, ukungasebenzi, kunye nokunxiba okuqhelekileyo.

Olunye unyango lweentlungu zangasemva lubandakanya ukuphumla, amayeza, kunye nokusebenzisa ubushushu okanye umkhenkce, kodwa ukuphulula kuluncedo ekufumaneni iimpawu zexesha elifutshane.

Unokuzama ukuzilolonga ngokwakho ukunciphisa iintlungu zangasemva okanye ukufuna umhlobo, ilungu losapho, okanye ingcali yokuthambisa izicwili zakho ezithambileyo.

Uyenza njani i-massage yomva

Ngezixhobo nje ezimbalwa kunye neendlela ezithile ezisisiseko zokuphulula, unganika umyalezo ngasemva kumhlobo okanye kwilungu losapho okanye ubabonise nendlela yokukunika. Nantsi ividiyo malunga nokunika umyalezo ongezantsi:

Gcina ukhumbula ukuba awusoze usebenzise uxinzelelo ngqo kumqolo. Sebenzisa uxinzelelo oluthambileyo kuphela ukunqanda ukwenzakala kunye nokungonwabi.

Ukuqala:

1. Beka umntu ofumana umyalezo kwisisu sakhe kwitafile yokuthambisa, emethini, okanye kumatrasi. Umntu kufuneka asuse ihempe yakhe okanye anxibe into evulekileyo yokuyinyusa ngaphezulu komqolo osezantsi ukuvumela ukuba umyalezo uthambe ngqo kulusu.
2. Beka umqamelo phantsi kwesifuba, itawuli esongiweyo phantsi kwebunzi, kunye netawuli esongiweyo phantsi kwamaqatha. Gubungela imilenze yomntu ngetawuli, kwaye uyibeke kwilayini yepant ukukhusela iimpahla kwioyile yokuthambisa.
3. Hlikihla ioyile yokuthambisa ezandleni zakho, kwaye usasaze ioyile kumqolo ongezantsi womntu ngemivumbo egudileyo evela ezandleni zakho.

Emva koko, ungaqala ukuphulula umva usebenzisa iindlela ezahlukeneyo. Massage icala ngalinye ngasemva ngokwahlukeneyo.

Zama oku:

1. Zama ukujikeleza kwesundu ngokwandisa iingalo zakho nokubeka isandla esinye esivulekileyo ngaphezulu kwesinye. Yenza intshukumo ejikelezayo ngasemva evela esinqeni sakho.
2. Ziqhelise ukuphakamisa izihlunu ngokugcina iminwe yakho ithe nkqo, usasaza oobhontsi, kunye nokuphakamisa izihlunu zomqolo ongezantsi ngokujika isihlahla sakho, isandla esinye ngexesha.
3. Qalisa ukujikeleza ubhontsi ngokujikela kwiinyawo zomntu kwaye usebenzise izithupha zakho ukwenza ukubetha okucothayo ukusuka embindini wabo ukuya esinqeni, uphinda-phinda amatyeli amabini.
4. Okokugqibela, ziqhelise ukuphakamisa izihlunu njengangaphambili, kodwa phakamisa izihlunu kufutshane nesinqe.

Nje ukuba udlule kwezi ntshukumo, unokwenza amanyathelo ambalwa okunciphisa nayiphi na intlungu eseleyo.

Zama oku:

1. Phinda obu buchule kwelinye icala langasemva.
   Ukugqiba ukusilalisa ngokusebenza kumacala omabini omqolo ngaxeshanye.
2. Zama ukujija, esenza amanqindi ngezandla zozibini kwaye uzihlikihle ukusuka embindini womqolo ukuya kwindawo yenyonga ngobunono, ukunqanda umqolo.
3. Ukuzama ukusasaza umva, vula izandla zakho kwaye uzisuse kancinci kancinci phakathi phakathi kubuyela esinqeni.
4. Beka izandla zakho kwicala elinye kwicala elingasezantsi, kwaye uzihambise ngapha nangapha ngasemva njengesixhobo sokugqibela sokuthambisa.

Iindlela

Zininzi iintlobo zokuthambisa kumqolo wakho osezantsi. Ezinye zazo zikhuselekile ukuzama ekhaya, kwaye ezinye kufuneka zenziwe kuphela yingcali.

• Ukuthanjiswa konyango. Olu naluphi na uhlobo lokuthambisa olujolise kwindawo yomzimba wakho ukukhulula ukungahambi kakuhle kunye nentlungu.
• Ukuthanjiswa kwethishu enzulu. Olu hlobo lokuphulula lufuna ingcali. Kungenxa yokuba obu buchule buphulula umzimba wakho ngamandla ngakumbi kwaye bufikelela kwizihlunu nakwizihlunu ezinxibelelanayo kwinqanaba elinzulu.
• Ukuthanjiswa kweSweden. Oku kuyinto entle kunesithambisi esinzulu, kwaye igxininisa intshukumo ende, ejikelezayo kunye nokuxolela kunye nokucofa kunye nokushukuma.
• Ukuthanjiswa kwezemidlalo. Ukuthanjiswa kwezemidlalo kulungiselelwe iimbaleki. Isetyenziselwa ukuthintela ukwenzakala okanye ukunceda iimbaleki ezonzakeleyo ukuba zibuyele kwezemidlalo.
• Shiatsu yokuthanjiswa. Le yindlela yaseJapan yokuthambisa, kwaye isebenzisa uxinzelelo emzimbeni ngendlela enesingqi. Oku kwenzelwe ukukhuthaza umzimba ukuba uziphilise.

Ukuziphulula

Kuyenzeka ukuba uphulule umqolo wakho ngeziqwenga ezimbalwa zezixhobo.

Zama oku:

1. Xoka ujonge phezulu emethini kwaye ubeke iibhola ezimbini zetennis phantsi komqolo wakho ophakathi, elinye kwicala ngalinye lomqolo.
2. Gobisa amadolo uze ubeke iinyawo zakho phantsi.
3. Cothisa kancinci usenyuka uye ezantsi ukuze iibhola zentenetya ziqengqeleke ngasemva kwakho.
4. Ungazihambisa phezulu nasezantsi ngemilenze yakho ukunciphisa okanye ukonyusa uxinzelelo kwiibhola zentenetya.

Bukela le vidiyo ngolwazi oluthe kratya:

Unokwenza oku ngeroli yegwebu.

Zama oku:

1. Yibeke ngezantsi komqolo ongezantsi xa ulele ujonge phezulu emethini.
2. Beka uxinzelelo kwi-roller ukujolisa kumthombo weentlungu zakho zangasemva.
3. Unokufumanisa ukuba ukuqengqeleka amagwebu ngaphezulu okanye ngaphantsi komthombo wentlungu kukwabonelela ngesiqabu.

Ungafumanisa ukuba le mithambo iluncedo kakhulu imini yonke imizuzu embalwa nganye okanye ngaphambi kokulala.

Izibonelelo

Ukuphulula iintlungu ezisezantsi kunokunceda:

• phelisa iintlungu zexeshana elifutshane
• phumla izihlunu zakho
• ukwandisa igazi lakho kunye ne-lymph flow
• phelisa uxinzelelo olunxulumene nentlungu

Iintlobo zentlungu emva

Kukho iindidi ezimbini zentlungu yangasemva, kwaye zilinganiswa bubude bexesha ova iintlungu ngalo.

Iintlungu ezibuhlungu ezisemva zisombulula ngaphakathi kwithuba leenyanga ezintathu, kwaye iipesenti ezingama-90 zalabo abaneentlungu ezibuhlungu zineveki okanye ezimbini kuphela. Olunye uhlobo lweentlungu zangasemva kukubandezeleka okungapheliyo, okuhlala ngaphezulu kweenyanga ezintathu.

Ukuphulula umzimba kunokukwazi ukunceda kuzo zombini iintlobo zentlungu ebuyayo, kodwa kunokunika isiqabu ngakumbi kwabo baneentlungu ezibuhlungu zangasemva.

Ukuhlaziywa kwezikhokelo zeklinikhi ezivela kwiKholeji yaseMelika yoGqirha kubandakanya unyango lwe-massage njengenyango yokhetho lweentlungu ezibuhlungu zangasemva, kodwa abayicebisi abo baneentlungu ezingapheliyo.

Usenokufuna ukuzama ukusilalisa ixeshana elifutshane leentlungu ezingapheliyo, nangona kunjalo.

Ukupapashwa kwiAnnals of Medicine yangaphakathi kufumanise ukuba ukuxilongwa kunceda abantu abaneentlungu ezingapheliyo kwinyanga ezintandathu. Kodwa emva konyaka, abo bafumana ukuthanjiswa ukongeza kolunye ukhathalelo bafumana inqanaba elifanayo leempawu njengaleyo ingenawo umyalezo.

Izibonelelo zexeshana elifutshane lokuthanjiswa kwentlungu engapheliyo ibandakanya ukunciphisa ixesha elichithwe ebhedini, ukuphucula amandla okwenza imisebenzi yemihla ngemihla, kunye nokusebenzisa amayeza amancinci ukunyanga iintlungu zangasemva.

Izizathu zentlungu

Izizathu zentlungu emva zibandakanya:

• ukuwa
• ukuphakamisa izinto ezinzima
• ukuxubusha umsipha okanye ukujija umsipha
• ukuba nemeko embi
• ukuhlala ubomi bokuhlala
• ukungazilolongi
• ukuhlala ixesha elide
• ukugoba umqolo wakho ngaphambili xa usenza imisebenzi yexesha elide

Ezinye zezi zizathu zingakhokelela kwiimeko zempilo ezibangela intlungu emva, okanye iimeko ngokwazo zingakhokelela kwintlungu ephantsi, kuquka:

• iidiski ezinamaqhuqhuva, ezaphukileyo, okanye ezonakalisayo kumqolo wakho
• isifo samathambo
• izitenxo zamathambo
• osteoporosis

Nini ukubona ipro

Unokufumanisa ukuba iinzame zakho zokuthambisa ekhaya azenzi ngokwaneleyo ukunciphisa iintlungu ezisezantsi.

Cinga ngokufuna i-masseuse yobungcali ukubonelela nge-massage okanye enye ingcali, njenge-chiropractor okanye i-therapist, ukuze uhlengahlengise umqolo wakho. Ezi nzame ziingcali zinokunceda ekunciphiseni iintlungu zakho zangasemva.

Unokufuna ukubona ugqirha ukuba iintlungu zakho ezisezantsi zibuhlungu kakhulu okanye zihlala ixesha elide.

Ugqirha unokuchonga kwaye akuncede ulawule iintlungu zangasemva eziphazamisa ubomi bakho bemihla ngemihla. Banokucebisa ngeendlela ezahlukeneyo zonyango ukunceda ngeentlungu ezibuhlungu ezixineneyo okanye ezihleliyo. Ezinye iingcebiso zonyango zingabandakanya:

• ukuphumla ebhedini
• ulungiso lwenyama
• amayeza, njengeziyobisi ezichasayo (ii-NSAID) okanye izihlaziyi zemisipha
• ukusetyenziswa kobushushu okanye umkhenkce
• uhlengahlengiso kwimisebenzi yemihla ngemihla, njengokuthintela ukuhlala ixesha elide
• wolule umqolo wakho osezantsi
• umva uxhasa

Umgca wezantsi

Ukuphulula kunokunceda ukunciphisa iintlungu zakho zangaphantsi zexesha elincinci. Unokucela umhlobo okanye ilungu losapho ukuba likuthambise, ufune iinkonzo zobungcali, okanye uzame ukuziphulula ngebhola yentenetya okanye igwebu le-foam.

Obu buchule bunokubonelela ngesiqabu seentlungu kwaye zikuncede uhlale usebenza. Xoxa ngeentlungu ezingapheliyo zangasemva okanye iintlungu ezibuhlungu ezingasemva eziphazamisa ubomi bakho bemihla ngemihla nogqirha wakho. Unokufuna isicwangciso solawulo esahlukileyo esibandakanya ezinye iindlela zokunyanga iintlungu.