Oonobangela abaqhelekileyo bokuQinisa kwiNtamo kunye nento ekufuneka uyenze malunga nayo

Umxholo

• Ukuqina entanyeni
• Yintoni ebangela ukuqina entanyeni yam?
• Indlela omi ngayo
• Ikhompyuter yakho
• Ifowuni yakho
• Isipaji sakho
• Imikhwa yakho yokulala
• I-TMJ yakho
• Uxinzelelo lwakho
• Umsebenzi wakho
• Ukulawula ukuqiniswa entanyeni
• Yise kude

Intamo yakho

Intamo yakho ixhasa intloko yakho kwaye ikhusela imithambo-luvo ehambisa ulwazi kuwo wonke umzimba wakho. Eli candelo lomzimba linobunzima kwaye liguquguqukayo libandakanya ii-vertebrae ezisixhenxe ezenza icandelo eliphezulu lomqolo wakho (obizwa ngokuba ngumqolo womlomo wesibeleko).

Intamo yakho inenqanaba elimangalisayo lokusebenza, kodwa ikwaxhomekeke kuxinzelelo olukhulu.

Ukuqina entanyeni

Ukuziva ungonwabanga ukuqinisa entanyeni yakho kwahlukile kwintlungu ebukhali okanye ebukhali onokuziva emva kokwenzakala njenge-whiplash okanye imeko enje nge-pinched nerve.

Ukuqiniswa entanyeni kunokuthi kuchazwe njengokudibanisa uxinzelelo lwentamo, ukuqina, ukukhathazeka, uxinzelelo, kwaye, ewe, ukuqina.

Yintoni ebangela ukuqina entanyeni yam?

Ukungonwabi okuqinisayo kunokubangelwa zizinto ezininzi kubandakanya:

Indlela omi ngayo

Intamo yakho iyayixhasa intloko yakho, kwaye intloko yomntu ophakathi inobunzima obumalunga neepawundi eziyi-10.5. Ukuba i-posture yakho ihlwempuzekile, imisipha yentamo iyadingeka ukuba isebenze ngeendlela ezingafanelekanga zokuxhasa ubunzima bentloko yakho. Oku kungalingani kunokukhokelela kwimvakalelo yokuqina entanyeni yakho.

Ikhompyuter yakho

Ukuba uchitha iiyure ezininzi uhleli phambi kwekhompyuter, iingalo kunye nentloko yakho iya kubekwa ngaphambili kuwo wonke umzimba ixesha elide, ibangele ukuba izihlunu zomlomo wesibeleko zenze isivumelwano. Oku kunokukhokelela ekuqineni entanyeni kwaye, ekugqibeleni, kwintlungu.

Ifowuni yakho

Ukuba uzingele phezu kwefowuni yakho ujonga imithombo yeendaba zentlalo, udlala imidlalo okanye ubukele ividiyo esasazwayo, ekugqibeleni ungabona ukuqina entanyeni yakho, okubizwa ngokuba yitekisi ebhaliweyo.

Isipaji sakho

Sebenzisa umtya wegxalaba ukuphatha isikhwama esinzima, ibrifkheyisi, okanye umthwalo wokuhamba ungabeka ubunzima obungalinganiyo kwimisipha yakho yentamo enokuthi ikhokelele kwimvakalelo yokuqina.

Imikhwa yakho yokulala

Zama ukulala nentloko kunye nentamo ehambelana nomzimba wakho uphela. Cinga ukulala ngomqolo kunye nomqamelo phantsi kweedolo zakho kwaye uphephe imithwalo ephakamisa intamo yakho kakhulu.

I-TMJ yakho

Ingxaki ye-Temporomandibular joint (TMJ) ihambelana nomhlathi kunye nobuso obubi, kodwa inokuchaphazela nentamo.

Uxinzelelo lwakho

Uxinzelelo lwengqondo lunokubangela uxinzelelo entanyeni yakho, luyinike imvakalelo yokuqina.

Umsebenzi wakho

Ukuba umsebenzi wakho ufuna ukuba wenze ukuphindaphinda ukunyakaza kunye neengalo zakho kunye nomzimba ophezulu, unokuchaphazela imisipha yentamo yakho. Umqondiso wokuqala wempembelelo ekuhambeni kwexesha kunokuba yimvakalelo yokuqina.

Ukulawula ukuqiniswa entanyeni

Ukunceda ukhulule izihlunu ezinokuba negalelo ekuqiniseni entanyeni yakho, kukho uhlengahlengiso kwindlela yokuziphatha onokuthi wenze ngokulula, kubandakanya:

• Phola. Ukuba intamo yakho iqala ukuqinisa, zama iindlela zokuphumla ezinje ngokucamngca, i-tai chi, i-massage, kunye nolawulo lokuphefumla olunzulu.
• Hambisa. Ngaba uqhuba umgama omde okanye uchitha ixesha elide usebenza kwikhompyuter yakho? Ngamaxesha athile wolula amagxa kunye nentamo kwaye uthathe ikhefu rhoqo ukuze ume kwaye ushukume.
• Guqula indawo okusebenzela kuyo. Usihlalo wakho kufuneka uhlengahlengiswe ukuze amadolo akho asezantsi kancinane kunesinqe sakho kwaye ukujonga ikhompyuter yakho kufanele kube kwinqanaba lemehlo.
• Ngena emgceni. Nokuba uhleli okanye umi, zama ukugcina amahlombe akho ethe tye phezu kwenyonga zakho ngelixa, kwangaxeshanye, ugcina iindlebe zakho ngqo emagxeni akho.
• Fumana amavili. Xa useluhambeni, sebenzisa imithwalo enamavili.
• Ncamathisela isikhonkwane kuyo. Ngokwenyani inaliti. Iziphumo ezivela ziye zabonisa ukuba, nangona uphando oluninzi lufunekayo, i-acupuncture inokunceda kwezinye iintlobo zokungahambi kakuhle kwezihlunu, kubandakanya ukungavisisani kwentamo.
• Yeka ukutshaya. Sonke siyazi ukuba ukutshaya akulunganga kwimpilo yakho. Usenokungazi ukuba, ngokweKliniki yaseMayo, ukutshaya kunokuwonyusa umngcipheko wokuba neentlungu zentamo.

Yise kude

Intamo yakho, kunye nemisebenzi yayo emininzi enjengokubamba nokuphakamisa intloko kwiindlela ezininzi, unyamezele inani elibalulekileyo loxinzelelo. Kwaye asisoloko sinika eyona nkxaso ibalaseleyo.

Sizingela iifowuni zethu kwaye sihlala ixesha elide ngezandla zethu kwikhibhodi yekhompyuter okanye ivili lokuqhuba imoto.

Ukuqina entanyeni yakho kunokuba ngumqondiso wokuba kufuneka ukhathalele ngcono intamo yakho kuyo yonke into oyenzayo ekugcineni imeko esempilweni yokulala kwindawo engcono yokwenza indawo yakho yokusebenza ibe yi-ergonomic.