Iindlela zokuNciphisa uxinzelelo lweNeck

Umxholo

• Iimpawu zoxinzelelo lwentamo
• Unyango lwentamo
• Ukuzivocavoca kwentamo kunye nokuzolula
• Ukunyanzeliswa kwentlungu
• Unyango oluninzi lokunyanga kwentamo
• Iingcebiso zokuthintela uxinzelelo lwentamo
• Izinto ezibangela uxinzelelo lwentamo
• Nini ukubona ugqirha
• I-3 yeYoga ibanga iTekhnoloji yeNeck

Malunga nentamo

Ukuxhatshazwa kwemisipha entanyeni sisikhalazo esiqhelekileyo. Intamo yakho inemisipha eguqukayo exhasa ubunzima bentloko yakho. Ezi zihlunu zinokwenzakala kwaye zicaphukiswe kukusetyenziswa gwenxa kunye neengxaki zangasemva.

Intlungu yomqala ngamanye amaxesha inokubangelwa kukudityaniswa kwamalungu okanye uxinzelelo lwe-luvo, kodwa uxinzelelo lwentamo lubhekisa kwimisipha okanye ukulimala kwethishu ethambileyo. Umphezulu womqolo ukwakhona entanyeni kwaye unokuba ngumthombo wentlungu, nawo.

Uxinzelelo lwentamo lunokuza ngesiquphe okanye kancinci. Akuqhelekanga ukuvuka kunye nezihlunu ezinzima entanyeni yakho emva kokulala kwindawo engavumelekanga okanye ukuxhathisa imisipha yakho ngelixa uqhuba.

Uxinzelelo lwentamo oluqhubekayo oluza kwaye luqhubeke ngaphezulu kweenyanga ezininzi lunokuba nezizathu ezingabonakaliyo, njengokugaya amazinyo okanye ukuzingela ikhompyuter. Kukho uluhlu lwemisebenzi enokuchaphazela izihlunu ezisentanyeni yakho.

Singena kunyango oluthile, iindlela zokuthintela, kunye nezizathu ezinokubangela uxinzelelo lwentamo yakho:

Iimpawu zoxinzelelo lwentamo

Iimpawu zoxinzelelo lwentamo, ezinokuza ngesiquphe okanye kancinci, zibandakanya:

• ukuqina kwemisipha
• ukudumba kwezihlunu
• ukuqina kwemisipha
• ubunzima bokujika intloko yakho kwicala elithile
• iintlungu eziba mandundu kwiindawo ezithile

Unyango lwentamo

Kuxhomekeka kwisizathu sokungabikho kwentamo yakho, unokufumana inzuzo kolu lunye okanye nangaphezulu kwezi zonyango zonyango:

Ukuzivocavoca kwentamo kunye nokuzolula

Ukunciphisa uxinzelelo entanyeni, unokuzama uthotho lweentambo ezoluliweyo. Zininzi izinto zeyoga ezinokunceda intamo yakho, kodwa ukujolisa ngqo kwimisipha yentamo, jonga oku kulandelayo:

Uhleli intamo

1. Hlala kwindawo ehleli kakuhle, nokuba unqamleze imilenze phantsi okanye esitulweni iinyawo zakho zikwazi ukuchukumisa umhlaba.
2. Beka isandla sakho sasekhohlo phantsi kwezantsi kwakho kunye nesokunene ngaphezulu kwentloko yakho.
3. Tsala ngobumnene intloko yakho ngasekunene, ukuze indlebe yakho iphantse ichukumise igxalaba lakho. Bamba imizuzwana engama-30 kwaye uphinde kwelinye icala.

I-Chin ukuya kwisifuba

1. Ukuhlala unqamleze imilenze phantsi, cofa izandla zakho phezu kwentloko yakho, iingqiniba zikhombe ngaphandle.
2. Tsala ngobumnene isilevu sakho esifubeni sakho kwaye ubambe imizuzwana engama-30.

Ukuzolula ityhefu

1. Ukusuka kwindawo yokuhlala okanye yokuma, beka isandla sakho sasekunene esidleleni sakho sasekunene.
2. Ukujika ujonge ngaphezulu kwegxalaba lasekhohlo, tyhala ngobunono isidlele sakho sasekunene kangangoko unako kwaye ujonge ukujonga kwakho kwindawo esemva kwakho.
3. Bamba imizuzwana engama-30 kwaye uphinde kwelinye icala.

Ukunyanzeliswa kwentlungu

Unyango ngamayeza onyango lonyango olusebenzisa iinaliti ezintle ukukhuthaza amanqaku athile emzimbeni wakho. Kudala isetyenziswa kunyango lwesiTshayina. Kodwa okwangoku kukho ukuvumelana okuncinci malunga nokuba i-acupuncture yonyango olusebenzayo kunyango lwentamo kunye nentlungu.

Iziphumo ezivela ziye zacebisa ukuba i-acupuncture inokunceda kwiindidi ezithile zentlungu ye-muscular, kubandakanya uxinzelelo lwentamo, kodwa uphando oluninzi luyafuneka.

Oku kubandakanya abantu abangama-46 ababene-tension syndrome

Uphononongo lufumanise ukuba ngelixa zontathu iindlela ziphucule iimpawu zabathathi-nxaxheba, ukusebenzisa umthambo kunye nokwenza i-acupuncture kunye ukunyanga iintlungu zentamo kwakusebenza ngakumbi kunonyango olusetyenziswe lodwa.

Unyango oluninzi lokunyanga kwentamo

Zininzi ezinye izinto onokuzenza ezinokukunceda, kubandakanya:

• ukufumana umyalezo
• ukusebenzisa ubushushu okanye umkhenkce
• ukuntywila emanzini anetyuwa okanye kwibhafu efudumeleyo
• ukuthatha ii-nonsteroidal anti-inflammatory drug (NSAIDs) ezinje nge ibuprofen (Motrin, Advil) kunye ne naproxen (Aleve)
• ukuziqhelanisa nokucamngca
• ukwenza iyoga

Iingcebiso zokuthintela uxinzelelo lwentamo

Sikhankanyile unyango xa sele ufumene uxinzelelo lwentamo, kodwa uthini malunga nokuthintela ukuba ingenzeki kwakhona? Kuya kufuneka wenze uhlengahlengiso kwimikhwa yakho yexesha elide ukuze unciphise uxinzelelo olusentanyeni yakho.

Nazi iindlela ezininzi onokulawula ngazo kunye nokuthintela uxinzelelo entanyeni nasemagxeni akho:

• Fumana i-ergonomic. Lungisa indawo yakho yokusebenza ukuze ikhompyuter yakho ikumgangatho wamehlo. Lungisa ukuphakama kwesitulo sakho, idesika, kunye nekhompyuter de ufumane indawo efanelekileyo. Cinga ukusebenzisa idesika emileyo, kodwa qiniseka ukuba uyenza ngokuchanekileyo.
• Cinga ngokuma kwakho. Phucula ukuma kwakho xa uhleli kwayeemi. Gcina isinqe sakho, amagxa kunye neendlebe kumgca othe tye. Cinga ukuseta ii-alam ukuze ujonge indlela ozibambe ngayo imini yonke.
• Thatha ikhefu. Thatha ikhefu ngelixa usebenza kwaye uhamba ukuze uvuke, uhambise umzimba wakho, kwaye wolule intamo yakho kunye nomzimba ongasentla. Oku kunokuxhamla ngaphezu kwezihlunu zakho, kunokunceda namehlo kunye nokuphila kwengqondo.
• Lala kuyo. Phucula indawo yakho yokulala ngomqamelo omncinci, othambileyo, oqinileyo.
• Thatha ubunzima emagxeni akho-ngokoqobo. Sebenzisa ibhegi yokuqengqeleka endaweni yokuthwala iibhegi ezinzima emagxeni akho. Unokufuna ukwenza ukucoca inyanga nenyanga ukuqinisekisa ukuba uphethe izinto ezibalulekileyo kuphela, kwaye ungazisindisi ngomthwalo ongaphezulu entanyeni nasemqolo.
• Qalisa ukuhamba. Fumana ubuncinci imizuzu eyi-150 yokuzilolonga ngeveki ukugcina umzimba wakho ukwimeko entle.
• Ziqhelise ukukhumbula ngokucamngca kunye neyoga. Ukuziqhelanisa neyoga okanye ukucamngca kunokunceda ukunciphisa uxinzelelo lwengqondo kunye nomzimba. I-Yoga inokubala njengenxalenye yemithambo yakho yemihla ngemihla, nayo!
• Jonga ugqirha okanye ugqirha wamazinyo xa kukho imfuneko. Ukuba ujamelana noxinzelelo lwentamo engapheliyo, okanye awuqinisekanga ukuba ibangelwa yintoni, ngokuqinisekileyo ayonzakalisi ukubona ugqirha. Kuya kufuneka uphinde ubonane nogqirha wamazinyo malunga nokugaya amazinyo okanye unyango lwendibaniselwano ye-temporomandibular (TMJ). Banokwazi ukukunika umlindi wokuluma ubusuku bonke okanye olunye unyango.

Izinto ezibangela uxinzelelo lwentamo

Zininzi izizathu ezinokubangela ukuba ube noxinzelelo lwentamo. Izizathu eziqhelekileyo zibandakanya:

• Isindululo esiphindaphindwayo.Abantu abasebenza kwimisebenzi efuna ukuba baphindaphinde intshukumo bahlala befaka izihlunu entanyeni yabo.
• Ukuma kakubi.Intloko yomntu ophakathi inobunzima obuziikhilogram ezili-10 ukuya kwezi-11. Xa obu bunzima bungaxhaswanga ngokufanelekileyo sisikhundla esihle, izihlunu zentamo ziyanyanzeliswa ukuba zisebenze nzima kunokuba kufanele, ezinokubangela ubunzima.
• Ikhompyuter.Abantu abaninzi bachitha usuku lwabo lonke emva kwekhompyuter. Ukuqunjelwa ngaphezulu kwekhompyuter ayisiyondawo yendalo yomzimba. Olu hlobo lokungaziphathi kakuhle sesona sizathu siphambili sokwenzakala kwemisipha yentamo.
• Ifowuni.Nokuba uyibambe phakathi kwendlebe negxala lakho emsebenzini, okanye uzingele phezu kwalo udlala imidlalo kwaye ujonge imithombo yeendaba zasekhaya ekhaya, ifowuni sisizathu esiqhelekileyo sokuma okungalunganga kwentamo. Jonga ezi ngcebiso ukunqanda intamo yokubhaliweyo.
• Ukusila kwamazinyo kunye neTMJ.Xa usila okanye uqinisa amazinyo, ubeka uxinzelelo kwimisipha esentanyeni nasemhlathini. Olu xinzelelo lunokucinezela izihlunu ezisentanyeni yakho, zibangele iintlungu eziqhubekayo. Kukho imithambo onokuyenza ukukhuthaza izihlunu zomhlathi ezikhululekileyo.
• Ukuzivocavoca kunye nemidlalo.Enoba uphakamisa iintsimbi ngendlela edibanisa imisipha yentamo, okanye ujije intloko xa ujikeleza umdlalo wezemidlalo, umsebenzi womzimba ngoyena nobangela wokulimala okuncinci kwentamo kunye noxinzelelo.
• Ukulala kakubi.Xa ulele, intloko nentamo yakho kufuneka zihambelane nomzimba wakho uphela. Ukulala ngemiqamelo emikhulu ephakamisa intamo yakho kakhulu kunokubangela ukuba uxinzelelo lwakha xa ulele.
• Iingxowa ezinzima.Ukuphatha iibhegi ezinzima, ngakumbi ezo zinemitya ehamba ngaphezulu kwegxalaba lakho, zinokuwuphosela ngaphandle komzimba wakho umzimba. Oku kunokubeka uxinzelelo kwicala elinye lentamo yakho, evumela ukuba uxinzelelo lwakhiwe.
• Uxinzelelo.Uxinzelelo lwengqondo lunefuthe elinamandla kuwo wonke umzimba. Xa uxinezelekile, unokungaqiniseki ngokukhawuleza kwaye uxinzelele imisipha entanyeni yakho. Uxinzelelo loxinzelelo lwentamo luchaphazela abantu abaninzi.
• Umonzakalo.Xa wenzakele, njengengozi yemoto okanye ukuwa, unokufumana i-whiplash. I-Whiplash inokwenzeka nanini na xa intamo iphinda ibuye ngamandla, ixina izihlunu.
• Intloko ebuhlungu. Ukuxinwa kwentloko kubuhlungu ukuya ekumodareyiseni iintloko ezibuthathaka ezichaphazela ibunzi. Ngelixa intamo yentamo inokubangela ukungqubana kwentloko, iintlungu zentloko nazo zinokubangela iintlungu zentamo kunye nokuthantamisa.

Nini ukubona ugqirha

Ukuxina kwe-Neck kukodwa akuqhelekanga kungxamiseko kwaye kuhlala kusombulula ngexesha. Kwelinye icala, kuya kufuneka ubonane nogqirha ngokukhawuleza ukuba ukhe wafumana ingozi yemoto okanye wafumana elinye ifuthe lokulimala.

Yabona ugqirha kungekudala ukuba unentamo yoxinzelelo kunye nezinye iimpawu ezinje:

• intlungu, kubandakanya iingalo okanye intloko
• intloko eqhubekayo
• ifiva
• isicaphucaphu

Ngaphandle koko, biza ugqirha wakho ukuba intlungu yakho yentamo inzima okanye ayiphuculanga emva kweentsuku ezimbalwa.

Uxinzelelo lwentamo yingxaki eqhelekileyo echaphazela abantu kwihlabathi liphela. Zininzi izinto ezinokubangela. Unyango lweentlungu zentamo zihlala zibandakanya ukudityaniswa kwezicwangciso. Uninzi lweentamo zentamo luxazulula lodwa. Qhagamshelana nogqirha wakho ukuba unemibuzo okanye unenkxalabo malunga nesizathu sentamo yakho yentamo okanye ukuba ayiphuculanga okanye iya isiba mandundu.

I-3 yeYoga ibanga iTekhnoloji yeNeck