Ungabuthomalalisa njani ubuhlungu ngokuziPhulula ngokwakho

Umxholo

• Zithini izibonelelo zokuzihlikihla?
• Zeziphi iintlobo zentlungu ezinokukunceda ukuziphulula?
• Ukuziphulula kwintlungu
• Amanyathelo ekufuneka elandelwe
• Ukuziphulula kwintlungu yentloko kunye noxinzelelo
• Amanyathelo ekufuneka elandelwe
• Ukuzilolonga ngokwakho ukukhululeka kwesisu
• Amanyathelo ekufuneka elandelwe
• Ukuziphulula kwintlungu
• Ukuzithoba kwe-back back
• Amanyathelo ekufuneka elandelwe
• Ukuzilolonga ngokwakho ibhola yeTennis
• Amanyathelo ekufuneka elandelwe
• Iingcebiso zokhuselo
• Umgca wezantsi

Ukuba uziva uxinezelekile okanye ubuhlungu, unyango lwe-massage lunokukunceda uzive ungcono. Lo ngumkhwa wokucinezela kunye nokuhlikihla ulusu kunye nezihlunu ezisisiseko. Inezinzuzo ezininzi zomzimba nezengqondo, kubandakanya ukukhululeka kwentlungu kunye nokuphumla.

Nangona kunjalo, akusoloko ufuna ukubona i-massage therapist ukuze uvune umvuzo. Kwezinye iintlobo zezifo, ukuziphulula kunokuba luncedo, nako.

Ngexesha lokuzilolonga ngokwakho, usebenzisa izandla zakho ukuphatha izihlunu zakho. Oku kubandakanya ukuxova ulusu kunye nokufaka uxinzelelo kwiindawo ezithile.

Ukuba ungathanda ukuzama ukuzilolonga ngokwakho ukuphelisa iintlungu, kuyanceda ukwazi ngeendlela ezithile zokukunceda ufumane okungcono. Funda ukuze ufunde ngakumbi.

Zithini izibonelelo zokuzihlikihla?

Ukuziphulula yindlela elula, elula yokonwabela izibonelelo zonyango lokuthambisa. Njengendlela ye-DIY, inokwenziwa kwinduduzo yekhaya lakho.

Njengokuthanjiswa ngokubanzi, ukuzilungisa ngokwakho kunokunceda:

• uxinzelelo
• ixhala
• intloko ebuhlungu
• ukuphazamiseka kokugaya
• ubunzima bemisipha
• uxinzelelo lwezihlunu
• intlungu

Xa zibandakanyiwe njengenxalenye yesicwangciso sonyango esibanzi, ukuzilungisa ngokwakho kunokunceda ukulawula iimeko ezingapheliyo njenge-fibromyalgia okanye isifo samathambo. Akufanele ithathe indawo yonyango oluqhelekileyo, nangona kunjalo.

Ukongeza, ukuba ufumana ukuphululwa ngobungcali, ukuziphulula kunokongeza izibonelelo kwaye kubonelele ngoncedo phakathi kweeseshoni.

Zeziphi iintlobo zentlungu ezinokukunceda ukuziphulula?

Ukuzilungisa umzimba kunokunciphisa iintlobo ezincinci zentlungu, kubandakanya iintlungu:

• intloko
• intamo
• amagxa
• isisu
• phezulu nangaphantsi umva
• glutes
• isinqe

Ukuba iintlungu zakho zibangelwa sisihlunu esidumbileyo, unokuba nentlungu yesifo. Oku kunokwenzeka xa umsipha ucinezela ngokuchasene nemithambo-luvo. Kodwa ngokusebenzisa ukuzithambisa ukuze ukhulule iintlungu zemisipha, unokunciphisa iintlungu zemithambo-luvo.

Apha ngezantsi kukho iindlela zokuzilungisa zeentlobo eziqhelekileyo zentlungu.

Ukuziphulula kwintlungu

Iintlungu zentamo zihlala zibangelwa kukusetyenziswa gwenxa kunye nokuma kakubi. Oku kunokwenzeka kwimisebenzi yemihla ngemihla, njengokufuna ilaptop okanye umnxeba, okanye ukufunda ebhedini ngaphandle kwenkxaso eyaneleyo yentamo.

Ukuba intamo yakho iziva iqinile kwaye ibuhlungu, zama le ndlela yokuzinyanga ngokwakho. Inokuba luncedo ukuba uneqhina entanyeni yakho.

Amanyathelo ekufuneka elandelwe

1. Nciphisa amahlombe akho kude neendlebe zakho. Yolula intamo yakho nasemva.
2. Fumana indawo ezibuhlungu entanyeni yakho. Cinezela ngokuqinileyo ngeminwe yakho.
3. Ngenisa ngobumnene iminwe yakho kwiisetyhula. Phinda kwicala elahlukileyo.
4. Qhubeka imizuzu emi-3 ukuya kwemi-5.

Ukuziphulula kwintlungu yentloko kunye noxinzelelo

Ukuba uhlangabezana nentlungu yentloko, ukuzithambisa kunokunceda ukukhulula uxinzelelo kunye nokwandisa ukuphumla. Oku kunokuba luncedo ngakumbi ukuba intloko yakho ibangelwa luxinzelelo.

Nantsi enye indlela yokwenza i-massage yentloko.

Amanyathelo ekufuneka elandelwe

1. Nciphisa amahlombe akho kude neendlebe zakho. Yolula intamo yakho nasemva.
2. Khangela isiseko sokhakhayi lwakho. Beka isikhombisi kunye neminwe esembindini wesandla ngasinye embindini, iincam zeminwe zichukumisa.
3. Faka uxinzelelo ngobumnene kwaye uslayide iminwe yakho ngaphandle okanye ezantsi, usiya kwicala eliziva ngcono.
4. Hambisa iminwe yakho kwiisetyhula ezincinci. Gxila kwiindawo ezinamaxesha, kunye neendawo ezikufutshane nayo.

Unako nokuthambisa iitempile zakho, intamo kunye namagxa.

Ukukhuthaza ukuphumla nangakumbi, zama le massage ngelixa umamele umculo opholileyo.

Ukuzilolonga ngokwakho ukukhululeka kwesisu

Ukuqunjelwa kunokubangela iintlungu esiswini kunye nokungonwabi. Nangona ukuqhina kunganyangwa nge-laxatives, isisu sokuzibamba esiswini sinokunceda.

Olu hlobo lokuthambisa lubonelela ngesiqabu ngokuvuselela intshukumo yamathumbu. Inokunciphisa ukudumba, iicramps, kunye nokuqina kwesisu.

Ukwenza i-self-massage yokuqunjelwa landela la manyathelo angezantsi.

Amanyathelo ekufuneka elandelwe

1. Lala ngomqolo. Beka izandla zakho, iintendelezo phantsi, kwicala lasekunene lesisu sakho esezantsi, kufutshane nethambo lakho le-pelvic.
2. Hlikihla ngobunono intshukumo ejikelezayo, unyukele phezulu kwiimbambo zakho.
3. Qhubeka kwisisu sakho ukuya kumathambo akho asekhohlo.
4. Qhubeka usezantsi kwicala lasekhohlo lesisu sakho, usiya kwithambo lakho le-pelvic.
5. Hlikihla isisu sakho kwimizuzu emi-2 ukuya kwemi-3, ushukuma ngokujikeleza okujikelezayo.

Ukusela amanzi ngakumbi, ukutya ifayibha ngokwaneleyo, kunye nokwenza umthambo rhoqo kunokunceda ekunciphiseni ukuqhina.

Ukuziphulula kwintlungu

Umqolo obuhlungu yimeko eqhelekileyo. Inokuba nezizathu ezininzi, kubandakanya kodwa kungaphelelanga apho:

• iintlobo zemisipha okanye i-spasms
• ukucaphuka kwemithambo-luvo
• disc disc
• imiba yolwakhiwo

Iifom zobumnene zomthambo, njengokuhamba, iyoga, okanye iintlobo ezithile zolusu zinokunceda ukunciphisa iintlungu zangasemva.

Ukunciphisa iintlungu ngaphaya kwekhawuntari, kunye nokusebenzisa iiphedi zokufudumeza okanye ukunyanzelwa okubandayo emqolo wakho kunokunceda. Ukuphulula kwakhona kunokubonelela ngoncedo, kubandakanya ukuziphulula.

Nazi iindlela ezimbini zokuzama ukubuyela kwintlungu:

Ukuzithoba kwe-back back

Le ndlela isebenza kakuhle ngokuphulula umva wakho osezantsi. Awudingi nasiphi na isixhobo.

Amanyathelo ekufuneka elandelwe

1. Hlala phantsi kunye nemilenze yakho iwele. Yolula umqolo wakho.
2. Beka izithupha zakho kwicala ngalinye le-sacrum yakho, ithambo elingunxantathu elisicaba emazantsi omqolo wakho.
3. Hambisa izithupha zakho kwiimpawu ezincinci zetyhula, unyuse usihla ezantsi kwi-sacrum yakho.
4. Faka uxinzelelo kuwo nawaphi na amabala. Yima kancinci, emva koko ukhulule.
5. Qhubeka njengoko kufuneka, kwaye khumbula ukuphefumla ngokunzulu.

Ngenye indlela, ungazama ukwenza le massage esitulweni. Qiniseka ukuba utyale iinyawo zakho phantsi kwaye uhlale ngokuthe nkqo.

Ukuzilolonga ngokwakho ibhola yeTennis

Unokuthambisa umqolo wakho ngokulala phezu kwebhola yentenetya. Uxinzelelo oluqinileyo lwebhola lunokunciphisa uxinzelelo emqolo wakho.

Amanyathelo ekufuneka elandelwe

1. Lala phantsi ngomqolo, uguqe ngamadolo.
2. Beka ibhola yentenetya ngokuthe ngqo phantsi kwendawo ethe tyaba ngasemva kwakho. Bamba imizuzwana engama-20 ukuya kwengama-30.
3. Ukongeza uxinzelelo ngakumbi, ujikeleze umzimba wakho kancinci ukuze uncike kwibhola yentenetya. Unokuwela iqatha elinye ngaphaya kwedolo elichaseneyo ukonyusa uxinzelelo.

Xa ugqibile, qengqa kude ukusuka kwibhola, emva koko uphakame. Ukuqengqeleka kwibhola kunokubangela iintlungu ezingakumbi.

Iingcebiso zokhuselo

Ukuziphulula kufanelekile ukuba unentlungu encinci. Kodwa ukuba iintlungu zinamandla okanye ziyaqhubeka, kungcono ubone ugqirha wakho ngaphambi kokuzama iindlela zokuzithumela umyalezo.

Ukuba awuqinisekanga ukuba yintoni ebangela iintlungu zakho, ukuziphulula kunokwenza ukuba iimpawu zakho zibe mandundu.

Ukongeza, ukuziphulula kunye nezinye iintlobo zokuthambisa zinokungakhuseleki kwabanye abantu. Sebenzisa isilumkiso, okanye uthethe nogqirha wakho kuqala, ukuba unayo:

• ukwaphuka
• Ukutsha
• amanxeba okuphilisa
• ukuphazamiseka kwegazi
• amayeza okucoca igazi
• i-vein thrombosis enzulu
• isifo samathambo esiqatha
• thrombocytopenia eqatha
• umhlaza

Qaphela indlela oziva ngayo ngexesha nasemva kokuthanjiswa. Ukuba iintlungu ziba mandundu okanye zingapheli, ukuziphulula kusenokungabi lolona khetho lufanelekileyo.

Landela ugqirha wakho ukuba ukuziphulula ngokwakho akuyiphuculi intlungu yakho, okanye kuyenza ibe mbi ngakumbi.

Umgca wezantsi

Ukuba uhlangabezana nentlungu encinci, ukuziphulula kunokunceda ukunciphisa iimpawu zakho. Yindlela elula, elula yokunciphisa uxinzelelo kunye nokungonwabi. Ungayisebenzisa njengendlela yokuzikhusela.

Iziphumo ezilungileyo, yiba mnene nomzimba wakho kwaye uhoye iintlungu zakho.

Fumana unyango xa ubuhlungu buba buhlungu, ungabi ngcono, okanye uhlakulele iimpawu ezintsha. Ugqirha wakho unokumisela ukuba yintoni ebangela iintlungu zakho, kunye nonyango olungcono kwimeko yakho.