Ukuzivocavoca umzimba okuphezulu okungaphezulu kwe-10 ukuKhulula iintlungu zamagxa kunye nokuqina

Umxholo

• Ushwankathelo
• Iingcebiso zale mithambo
• 1. Ngaphesheya kwesifuba ukuzolula
• 2. Ukukhululwa kwentamo
• 3. Ukwandiswa kwesifuba
• 4. Iingalo zokhozi zijikeleza umqolo
• 5. Kuhleli ukujija
• 6. Izangqa zamagxa
• 7. Ukolulwa kwegxalaba emnyango
• 8. Ukuhla kweNja
• 9. iPosi yomntwana
• 10. Xoxa inaliti
• Olunye ulungiso lweentlungu zamagxa
• Ungayithintela njani intlungu yamagxa
• Nini ukubona ugqirha
• Yiya kugqirha ngokukhawuleza ukuba:
• Yise kude

Ushwankathelo

Vala amehlo akho, uthathe umoya omninzi, kwaye uzise ukuqonda kwakho emagxeni akho, uqaphele indlela abaziva ngayo. Amathuba okuba uzive iintlungu, uxinzelelo, okanye uvakalelo kule ndawo.

Intlungu yamahlombe okanye ukuqina kuqhelekile, kuchaphazela. Ngethamsanqa, ungathatha amanyathelo okususa ukungaphatheki kakuhle emagxeni akho.

Funda ukuze ufunde indlela yokwenza imithambo elula yamagxa yokunciphisa iintlungu kunye nokuqina. Olu hlobo lokuzilolonga nolomelezayo luya kuphucula ubhetyebhetye, lwonyuse uluhlu lwakho lokuhamba, kwaye luzise intuthuzelo enkulu kunye nokukhululeka kwiintshukumo zakho.

Iingcebiso zale mithambo

Yenza le mithambo ilula kathathu ukuya kwesithandathu ngeveki yokuphelisa iintlungu. Qala ngesiqhelo semizuzu eli-10 kwaye ngokuthe ngcembe wandise ixesha njengoko usiya usomelela kwaye ubhetyebhetye.

Ngelixa usenza le mithambo, jolisa ekuphumleni nasekukhululeni nakuphi na ukungavani kumagxa akho kwaye naphina apho uziva uxinekile.

Yolula kuphela kwinqanaba elifanelekileyo kulo naluphi na usuku. Musa ukuzityhala ngaphaya kwemida yakho, kwaye uyeke ukuzilolonga ukuba uva iintlungu ezidlula ukungonwabi.

1. Ngaphesheya kwesifuba ukuzolula

Ukuzivocavoca kunceda ukwandisa ukuguquguquka kunye noluhlu lwentshukumo kwindibaniselwano yamagxa kunye nezihlunu ezijikelezileyo. Xa usenza lo msebenzi, yehlisa ingalo yakho ukuba uva iintlungu egxalabeni lakho.

1. Yiza nengalo yakho yasekunene esifubeni sakho.
2. Yibeke kwingqiniba yakho yasekhohlo okanye usebenzise isandla sakho sasekhohlo ukuxhasa ingalo yakho.
3. Bamba esi sikhundla kude kube ngumzuzu omnye.
4. Phinda kwelinye icala.
5. Yenza icala ngalinye amaxesha ama-3-5.

Ukwenza nzulu ukolula, phakamisa ingalo yakho ekuphakameni kwamagxa.

2. Ukukhululwa kwentamo

Lo msebenzi uyindlela ethambileyo yokukhulula uxinzelelo entanyeni nasemagxeni akho.

1. Yehlisa isilevu sakho esifubeni. Uyakuva ukolula ngasemva kwentamo yakho.
2. Ngenisa ngobumnene intloko yakho ngasekhohlo ukolula igxalaba lakho lasekunene.
3. Bamba esi sikhundla kude kube ngumzuzu omnye.
4. Phinda kwelinye icala.
5. Yenza icala ngalinye amaxesha ama-3-5.

Ukwenza nzulu ukolula:

1. Beka isandla sakho egxalabeni lakho kunye nesinye isandla esingaphezulu kwendlebe yakho ukukhokela ngobunono intshukumo.
2. Yehlisa isilevu sakho esifubeni. Uyakuva ukolula ngasemva kwentamo yakho.
3. Ngenisa ngobumnene intloko yakho ngasekhohlo ukolula igxalaba lakho lasekunene.
4. Bamba esi sikhundla kude kube ngumzuzu omnye.
5. Phinda kwelinye icala.
6. Yenza icala ngalinye amaxesha ama-3-5.

3. Ukwandiswa kwesifuba

Lo msebenzi ukhuthaza ubhetyebhetye kunye noluhlu lwentshukumo kumagxa akho.

1. Ngelixa umileyo, bamba ibhendi yomthambo, umtya, okanye itawuli ngasemva kwakho ngezandla zozibini.
2. Yandisa ngaphaya kwesifuba sakho njengoko uhamba kunye namagxa akho.
3. Phakamisa isilevu sakho ujonge phezulu eluphahleni.
4. Gcina imizuzwana engama-30.
5. Phinda amaxesha ama-3-5.

Ukwenza nzulu ukolula, beka izandla zakho kufutshane kunye netawuli okanye umtya.

4. Iingalo zokhozi zijikeleza umqolo

Lo msebenzi wolula izihlunu zakho zamagxa. Ukuba indawo yengalo ayonwabanga, yenza lo msebenzi ngokubamba amagxa ajongene nawo.

1. Ngoxa uhleli, yandisa iingalo zakho emacaleni.
2. Nqumla iingqiniba zakho phambi komzimba wakho ngengalo yakho yasekunene ngaphezulu.
3. Gobela iingqiniba zakho, ubeke umqolo wengalo yakho kunye nezandla zakho kunye.
4. Finyelela isandla sakho sokunene ukuze uzise iintende zakho ndawonye.
5. Bamba esi sikhundla imizuzwana eli-15.
6. Kwi-exhale, qengqa umqolo wakho njengoko uzobe iingqiniba zakho esifubeni sakho.
7. Kwi-inhale, vula isifuba sakho kwaye uphakamise iingalo zakho.
8. Qhubeka nokuhamba ngomzuzu omnye.
9. Phinda kwelinye icala.

5. Kuhleli ukujija

Lo msebenzi wolula amagxa kunye nentamo. Gcina isinqe sakho sijonge phambili ngeli xesha lomthambo. Vumela i-twist ukuba iqale kumqolo wakho osezantsi.

1. Hlala esitulweni kunye namaqatha akho ngqo phantsi kwamadolo akho.
2. Gweba umzimba wakho ophezulu ngasekunene, ubuyise isandla sakho sasekhohlo kwithanga lakho.
3. Beka isandla sakho sasekunene ezantsi naphi na apho ukhululekile khona.
4. Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-30.
5. Phinda kwicala lasekhohlo.
6. Yenza icala ngalinye amaxesha ama-3-5.

6. Izangqa zamagxa

Lo msebenzi ulungile ukufudumeza amalungu akho egxalaba kunye nokwandisa ukuguquguquka.

1. Yima ngesandla sakho sasekhohlo ngasemva kwesitulo.
2. Vumela isandla sakho sasekunene sixhome.
3. Yenza isangqa kwisandla sakho sasekunene ka-5 kwicala ngalinye.
4. Phinda kwelinye icala.
5. Yenza oku amaxesha ama-2-3 ngosuku.

7. Ukolulwa kwegxalaba emnyango

Ukolula kuvula isifuba sakho kwaye komeleze amagxa akho.

1. Yima emnyango kunye neengqiniba zakho kunye neengalo ezenza i-90-degree angle.
2. Nyathela unyawo lwakho lwasekunene uye phambili njengoko ucinezela iintende zakho emacaleni kwesakhelo somnyango.
3. Yiya phambili kwaye ubandakanye ingqokelela yakho. Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-30.
4. Phinda ukolula unyawo lwakho lwasekhohlo phambili.
5. Yenza icala ngalinye amaxesha ama-2-3.

8. Ukuhla kweNja

Le posversion pose yomeleza kwaye yolule izihlunu emagxeni nasemqolo.

1. Qala ezandleni zakho nasemadolweni. Cinezela ezandleni zakho ukuphakamisa iinqumlo zakho ukuya phezulu.
2. Gcina ukugoba okuncinci emadolweni njengoko ucinezela ubunzima bakho ngokulinganayo ezandleni nasezinyaweni.
3. Ukugcina umqolo wakho uthe tye, yiza intloko yakho iinyawo zakho ukuze amagxa akho abe bhetyebhetye ngaphezulu.
4. Bamba le poso ukuya kuthi ga kwimizuzu eli-1.

9. iPosi yomntwana

Le pose yokubuyisela kwimeko yesiqhelo inceda ukukhulula uxinzelelo emqolo, emagxeni nasentanyeni. Beka umqamelo phantsi kwebunzi lakho, isifuba, okanye imilenze yenkxaso.

1. Ukusuka ezantsi kwenja, yiza neenzwane zakho ezinkulu kunye kunye namadolo akho abanzi kancinci kunasesinqeni sakho.
2. Sinksisa isinqe sakho kwizithende zakho kwaye wandise iingalo zakho phambi kwakho.
3. Vumela isifuba sakho ukuba siwele phantsi, uphumle umqolo kunye namagxa.
4. Hlala kule ndawo ukuya kuthi ga kwimizuzu emi-5.

10. Xoxa inaliti

Le pose ikhupha ubungqongqo esifubeni, emagxeni nasemqolo ongaphezulu. Beka umqamelo okanye ibhloko phantsi kwentloko okanye igxalaba lakho lenkxaso.

1. Qala ezandleni zakho nasemadolweni. Phakamisa isandla sakho sasekunene uye phezulu eluphahleni ngentende yesandla ejonge kude nomzimba wakho.
2. Nciphisa ingalo yakho ukuyizisa phantsi kwesifuba sakho nangaphezulu kwicala lasekhohlo lomzimba wakho ujonge phezulu.
3. Sebenzisa igxalaba lakho lasekunene nengalo ukuthintela ukuwa kule ndawo.
4. Gcina isandla sakho sasekhohlo emgangathweni uxhase, siphakamise usiya eluphahleni, okanye usizise ngaphakathi kwethanga lakho lasekunene.
5. Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-30.
6. Hlaziya kwiPosi yoMntwana ngaphambi kokuphinda wolule kwicala lasekhohlo.

Olunye ulungiso lweentlungu zamagxa

Ukongeza kwimithambo yamagxa, ungazama amayeza asekhaya ukunciphisa iintlungu kunye nokukhuthaza ukuphilisa.

Landela indlela RICE ngokuphumla, icing, kwaye ucinezele igxalaba lakho. Xa kunokwenzeka, phakamisa igxalaba lakho ngaphezulu kwenqanaba lentliziyo. Unokusebenzisa iphedi yokufudumeza okanye uthathe ibhafu ye-epsom yetyuwa.

Ukunciphisa iintlungu, unokuthomalalisa ukuphelisa iintlungu njenge-ibuprofen okanye i-acetaminophen. Okanye zama ukuphelisa iintlungu zendalo ezinje nge-turmeric, i-willow bark, okanye i-clove. Faka isicelo se-menthol rub, i-arnica cream, okanye umxube weoyile obalulekileyo kwindawo echaphazelekayo amaxesha ambalwa ngemini.

Ukuthanjiswa rhoqo kunye nokunyangwa kwe-acupuncture kunokunceda ekuthomalaliseni iintlungu kwaye kuzise umzimba emzimbeni. Unokuzama nokunyanga ngokunyanga njengokulungiswa kwe-chiropractic, i-osteopathy, okanye iRolfing.

Ungayithintela njani intlungu yamagxa

Ukongeza ekwenzeni le mithambo, unokuthintela iintlungu zamagxa ngokulandela iingcebiso kunye nezikhokelo ezimbalwa ezilula:

• Ziqhelanise nokuma kakuhle kwaye uphephe ukulala okanye ukuzingela xa uhleli, umi kwaye usenza imisebenzi yakho yemihla ngemihla.
• Nika ingqalelo kwindlela ophethe ngayo umzimba wakho ngalo lonke usuku kwaye wenze uhlengahlengiso njengoko kufuneka.
• Phumla ngokwaneleyo kwaye uthathe ikhefu kuwo nawuphi na umsebenzi obangela iintlungu.

Qaphela xa usenza imisebenzi ebandakanya ukufikelela kwinto ephezulu, ukuphatha izinto ezinzima, okanye ukugoba phambili. Ukuba kuya kufuneka uyenze le misebenzi njengenxalenye yomsebenzi wakho, thatha isigqibo sokuba ungawuhambisa njani umzimba wakho ukunciphisa ukungonwabi.

Ukuba udlala imidlalo ebangela iintlungu zamahlombe, qiniseka ukuba usebenzisa ifom efanelekileyo kunye nobuchule.

Nini ukubona ugqirha

Jonga ugqirha okanye ugqirha womzimba ukuba awukwazi ukuhambisa amagxa akho okanye ukuba iintlungu zakho ziba nzima okanye aziphucuki emva kweeveki ezimbini zonyango.

Kuya kufuneka ubonane nogqirha kwangoko ukuba unentlungu ebukhali kumagxa omabini okanye kumathanga omabini okanye unefiva.

Ukumisela ukuba yintoni ebangela iintlungu kunye nesicwangciso sonyango esifanelekileyo, ugqirha unokwenza i-X-ray, ukuskena kwe-ultrasound, okanye ukuskena ngemagneti (i-MRI).

Yiya kugqirha ngokukhawuleza ukuba:

• iintlungu emagxeni omabini
• unentlungu kumathanga omabini
• ukuba nomkhuhlane okanye ukuziva ungaphilanga

Oku kunokuba yimiqondiso ye-polymyalgia rheumatica, imeko evumela ukuba unyango lukhawuleze.

Yise kude

Ngelixa iintlungu zamahlombe ziqhelekile, zinokuthintelwa kwaye zinyangwe. Yenza le mithambo rhoqo ukuze ukhulule kwaye uthintele iintlungu zamagxa.

Unokuzama amayeza asekhaya ukunyanga iintlungu zamagxa ngokwakho. Ukuqhubeka nokuzilolonga kunye nonyango nasemva kokuba uzive ungcono kuya kunceda ukuthintela iintlungu ekubuyeni.

Thetha nogqirha wakho ngaphambi kokuqala nayiphi na inkqubo yokwenza umthambo ukuba unazo naziphi na iimeko zonyango ezinokuchaphazeleka.