Ukuzivocavoca kweNeck yeArthritis

Umxholo

• Intamo yehla kwaye inyuse
• Ukuthambeka kwentloko
• Ukujikeleza kwentamo
• Ukurhoxiswa kwentamo
• Imiqolo yamagxa
• Impendulo yeentamo

Ukubeka intamo yakho ngqo

Sibeka ifuthe elikhulu kumalungu ethu kule minyaka idlulileyo. Ekugqibeleni baqala ukubonisa iimpawu zokonakala. Ngobudala, isifo samathambo sinokubangela ukuba amalungu adibanise amadolo, izandla, izihlahla kunye neenyawo ukuba aqine kwaye abe buhlungu.

Isifo samathambo sikwachaphazela amathambo omqolo entanyeni yethu, athi anxitywe yiminyaka yokuxhasa iintloko zethu. Emva kweminyaka engama-60, ngaphezulu kweepesenti ezingama-85 zabantu abane-arthritis entanyeni yabo, ngokwe-American Academy of Orthopedic Surgeons (AAOS).

Ukuba intamo yakho ibuhlungu, jonga ugqirha ukuze ufumanise ukuba yintoni kanye kanye ebangela iintlungu zakho. Ungandwendwela ugqirha wosapho lwakho okanye ubone ingcali enje ngamathambo, i-rheumatologist, okanye ugqirha we-osteopathic. Ugqirha wakho unokukucebisa kunyango ukuze uncede ekuthomalaliseni iintlungu ezinje ngotshintsho lwasemva, unyango lomzimba, iyoga, okanye iPilates. Kwaye ugqirha wakho unokucebisa ukuba ukhulule iintlungu kunyango okanye inaliti ye-steroid.

Unokuzama nokuzilolonga ekhaya. Nangona unokuhendwa ukuba uyigcine intamo yakho ithe cwaka xa kubuhlungu, ukuhlala ungashukumi kuyonyusa ukuqina. Iya kubangela ukuba ulahlekelwe nangakumbi kukuhamba. Ukolula kunye nokomeleza umthambo kuya kukunceda ugcine intamo yakho yomthi kwaye unciphise iintlungu zesifo samathambo.

Nazi iindlela ezimbalwa zokuzilolonga onokuzama ukukhupha isifo samathambo entanyeni. Khumbula ukuhamba kamnandi nangokutyibilikayo umthambo ngamnye. Ungaze wenze nayiphi na intshukumo yequbuliso okanye uyidlakaze intamo. Ukujija kunye nokuguqula intamo yakho kwenziwa kwintambo yokujikeleza kwentamo. Misa kwakhona ukuba kukho nawuphi na umthambo owonyusa intamo yakho.

Intamo yehla kwaye inyuse

Ukolula kusebenza ngaphambili nangasemva kwentamo yakho ukwandisa ukuguquguquka kunye nentshukumo.

Yima nkqo, okanye uhlale esitulweni. Nciphisa intloko yakho phambili kude kube yinto yakho yokuthinta isifuba sakho.

Bamba esi sikhundla imizuzwana emi-5 ukuya kweli-10. Emva koko buyela kwindawo yakho yokuqala.

Emva koko, jika intloko yakho kancinci emva kwaye ubambe esi sikhundla imizuzwana emi-5 ukuya kweli-10.

Phinda ukolula kwicala ngalinye amatyeli amahlanu.

Ukuthambeka kwentloko

Esi sisindululo sichasayo sisebenza emacaleni entamo yakho.

Yima nkqo okanye uhlale esitulweni. Cothisa intloko yakho ngasegxeni lasekunene ngelixa ugcina igxalaba lasekhohlo lisezantsi.

Bamba esi sikhundla imizuzwana emi-5 ukuya kweli-10, emva koko ubuyisele intloko yakho embindini.

Phinda kwicala lasekhohlo ngokutshekisa intloko yakho egxalabeni lasekhohlo kwaye ubambe ihlombe lasekunene ezantsi.

Bamba esi sikhundla imizuzwana emi-5 ukuya kweli-10.

Phinda ulandelelwano lonke amaxesha amahlanu.

Ukujikeleza kwentamo

Nalu olunye ulwazelelo olulungileyo kumacala entamo yakho.

Hlala esitulweni, okanye ume ngokuma kakuhle. Cotha intloko yakho iye ngasekunene, ugcine isilevu sakho sithe nkqo.

Bamba esi sikhundla imizuzwana emi-5 ukuya kweli-10, emva koko ubuyele embindini.

Cothisa intloko yakho ngasekhohlo kwaye ubambe imizuzwana emi-5 ukuya kweli-10. Emva koko buyela kwiziko.

Phinda kahlanu kwicala ngalinye.

Ukurhoxiswa kwentamo

Kufuneka uzive wolule ngasemva kwentamo yakho.

Hlala esihlalweni ngamagxa akho umva kwaye intloko ithe nkqo. Tsala isilevu sakho ngqo, ngokungathi wenza isilevu esiphindiweyo.

Bamba esi sikhundla imizuzwana emi-5 ukuya kweli-10 ngelixa usiva ukolula entanyeni yakho.

Buyela kwindawo yakho yoqobo. Emva koko phinda kahlanu.

Imiqolo yamagxa

Ngelixa ugxile entanyeni yakho, musa ukungahoyi amagxa akho. Ukuzivocavoca amahlombe kuya kuqinisa imisipha exhasa intamo yakho.

Imiqolo yamagxa yinto esisiseko, elula yokwenza umthambo wamagxa kunye nentamo.

Hlala esitulweni okanye ume ngeenyawo zakho ububanzi bamagxa bodwa. Qengqa amagxa akho phezulu, umva, kwaye usihla kwisindululo esinye esigudileyo.

Phinda le ntshukumo kahlanu. Emva koko susa umva isindululo, uqengqe amagxa akho phezulu, phambili, kwaye wehle amatyeli amahlanu.

Impendulo yeentamo

Ekuqaleni, unokukwazi ukwenza into enye okanye ezimbini zokuzilolonga. Njengoko uqhele ukuhamba, kuya kufuneka ukonyuse inani labaphindayo.

Unokuziva ungonwabanga xa uqala ukwenza umthambo omtsha, kodwa akufuneki uve ntlungu. Ukuba kukho nayiphi na intshukumo ebuhlungu, yima kwaye ujonge ugqirha wakho.

Phinda le mithambo yonke imihla iiveki ezintandathu ukuya kwezisibhozo. Ukuba intlungu yakho ayivumi, iya isiba mandundu, okanye unobuthathaka ezingalweni okanye ezandleni zakho, biza ugqirha wakho akucebise.