Umhlaza webele: Ukunyanga ingalo kunye neentlungu zamagxa

Umxholo

• Inyathelo lokuQala: Ukuzivocavoca kwakho okumbalwa kokuqala
• 1. Amagxa eShrugs
• 2. Amagxa eBlade acwina
• 3. Ingalo iphakamisa
• 4. Ingqiniba iyagoba
• Inyathelo lesibini: Ngoku yongeza le mithambo
• 1. Izixhobo ngecala
• Chukumisa iNtloko yakho
• 3. Arms Back kunye Forth
• 4. Izandla emva
• Ukuthatha

Emva kokuba unyango lomhlaza webele, unokufumana iintlungu ezingalweni nasemagxeni, ikakhulu kwicala elinye lomzimba wakho njengonyango. Kuqhelekile nokuba nokuqina, ukudumba, kunye noluhlu oluncitshisiweyo lokuhamba kwiingalo zakho nasemagxeni. Ngamanye amaxesha, kungathabatha iinyanga ukuba ezi ngxaki zibonakale.

Intlungu enje inokwenzeka ngenxa yezizathu ezahlukeneyo. Umzekelo:

• Utyando kunokubangela ukudumba. Isenokufuna ukuba uthathe amayeza amatsha, kwaye inokubangela ukuba izicwili ezibomvu zibume ezingaguquguquki kangako kunethishu yantlandlolo.
• Iiseli ezintsha eziza emva konyango lwe-radiation zinokuba nefayibha ngakumbi kwaye zingabinakho ukwenza isivumelwano kunye nokwanda.
• Olunye unyango lomhlaza wamabele, njenge-aromatase inhibitors, lunokubangela iintlungu ezidibeneyo okanye lonyuse umngcipheko we-osteoporosis. Iziyobisi ezibizwa ngokuba ziiteksi zinokubangela ukuba ndindisholo, ukurhawuzelela, kunye neentlungu.

Ngethamsanqa, kukho imithambo elula onokuthi uyiqale ngaphakathi kweentsuku emva kotyando kwaye uqhubeke ngexesha le-radiation okanye ichemotherapy. Unokukufumanisa kuluncedo ukudibana nomzimba okanye umsebenzi wezonyango ngaphambi kokuba uqale. Uninzi lweengcali zonyango ziye zibe noqeqesho olukhethekileyo kunyango lwe-oncology kunye nonyango lwe-lymphedema. I-oncologist yakho inokukwazi ukukuthumela. Unganqikazi ukubuza i-Therapist ngoqeqesho lweengcali.

Kunokuba nzima ukukhuthazeka xa udiniwe kwaye ubuhlungu, kodwa kulungile ukukhumbula ukuba imithambo elula eyenziwe kakuhle iyasebenza kwaye inokunciphisa umngcipheko weempawu ezizayo. Abathathi ixesha elide ukwenza. Nxiba impahla ekhululekile, ekhululekileyo, kwaye ungaqali ngokwenza imithambo xa ulambile okanye unxaniwe. Cwangcisa ukwenza umthambo ngexesha losuku elisebenzela wena. Ukuba kukho umthambo owonyusa iintlungu, yeka ukukwenza, thatha ikhefu, kwaye uye kwelandelayo. Thatha ixesha lakho, ukhumbule ukuphefumla.

Inyathelo lokuQala: Ukuzivocavoca kwakho okumbalwa kokuqala

Nantsi eminye imithambo onokuyenza uhleli phantsi. Bahlala bekhuselekile ukwenza ngaphakathi kweentsuku ezimbalwa zotyando okanye ukuba une-lymphedema, kodwa qiniseka ukuba ujonge ugqirha ngaphambi kokwenza nayiphi na imithambo.

Ungahlala emphethweni webhedi, ebhentshini, okanye kwisitulo esingenazingalo. Phinda nganye kwezi kanye okanye kabini ngemini. Kodwa ungakhathazeki ukuba oko kubonakala ngathi kuninzi. Nokuba uzenza yonke imihla, baya kukunceda. Cwangcisa ukuphindaphinda ezintlanu ngokwenza umthambo, kwaye emva koko unyuke kancinci uye kwi-10. Ukwenza nawuphi na umthambo ngokukhawuleza kunokubangela iintlungu okanye izihlunu. Ukuthoba isantya kunokubenza lula kwaye basebenze ngakumbi.

1. Amagxa eShrugs

Vumela iingalo zakho zixhomekeke emacaleni akho, kwaye uphakamise iintloko zamagxa akho ezindlebeni zakho. Bamba esi sikhundla imizuzwana embalwa, kwaye unciphise amagxa akho ngokupheleleyo.

2. Amagxa eBlade acwina

Vumela iingalo zakho ziphumle kwaye zifinyeze amagxa egxalaba kunye ngasemva kwakho. Gcina amahlombe akho ekhululekile kwaye kude neendlebe zakho. Bamba esi sikhundla imizuzwana embalwa, emva koko uphumle.

3. Ingalo iphakamisa

Vala izandla zakho kunye kwaye uphakamise iingalo zakho kwinqanaba lesifuba sakho. Ukuba enye ingalo ibuthathaka okanye yomelele kunenye, leyo “ilungileyo” inganceda leyo ibuthathaka. Phakamisa ingalo yakho kancinci, emva koko uyithobe kancinci. Musa ukudlula kwinqanaba lentlungu. Emva kokuba ukwenzile oku kwiintsuku okanye iiveki ezimbalwa kwaye xa uqala ukuziva ukhululekile, ungazama ukuphakamisa iingalo zakho ngaphezu kokuphakama kwesifuba kwaye ujonge ukuzifumana ngaphezulu kwentloko yakho.

4. Ingqiniba iyagoba

Qala ngeengalo zakho ecaleni lakho, iintende zakho zijonge phambili. Gobela iingqiniba zakho ude uthinte amagxa akho. Zama ukunyusa iingqiniba zakho zide zibe kukuphakama kwesifuba. Emva koko, vumela iingqiniba zakho ukuba zolule kwaye wehlise iingalo zakho ecaleni kwakho.

Inyathelo lesibini: Ngoku yongeza le mithambo

Emva kokuba wenze le mithambo ingasentla kangangeveki, ungongeza ezi:

1. Izixhobo ngecala

Qala ngeengalo zakho ecaleni kwakho. Jika iintende zakho ukuze zijongise phambili. Ukugcina izithupha zakho ziphakanyisiwe, phakamisa iingalo zakho ngqo emacaleni akho ukuya kubude begxalaba kwaye kungabikho ngaphezulu. Emva koko, yehlisa ngobumnene.

Chukumisa iNtloko yakho

Yenza lo msebenzi ungasentla, kodwa ngaphambi kokuba wehlise iingalo, gobisa iingqiniba zakho ubone ukuba awunako na ukuyichukumisa intamo okanye intloko. Emva koko, yolula iingqiniba zakho uze wehlise iingalo zakho kakuhle.

3. Arms Back kunye Forth

Unokwenza oku ebhentshini okanye kwisitulo esingenazingalo, okanye uphakame. Vumela iingalo zakho zixhomekeke emacaleni akho kunye neentende zakho zijongene nomzimba wakho. Jika iingalo zakho umva kangangoko zinako ukuya kamnandi. Emva koko, zijike ziye phambili malunga nokuphakama kwesifuba. Sukudala umfutho omninzi kangangokuba ujikelezisa iingalo zakho nakweliphi icala. Phinda.

4. Izandla emva

Cofa izandla zakho ngasemva kwakho kwaye uzame ukuzilayida umva wakho ukuya kumagxa egxalaba. Bamba esi sikhundla imizuzwana embalwa, emva koko ubathobe.

Khumbula ukuyeka okanye ukunciphisa isantya ukuba kukho umthambo owonyusa iintlungu. Emva kokuba ugqibile, phumla kwaye ube nento yokusela. Yinto eqhelekileyo ukuba nobukrakra okanye ukuqina kusuku emva kokuba uqale nawuphi na umthambo. Olu hlobo lokuqaqanjelwa luziva lwahlukile kwiintlungu eziqhelekileyo, kwaye ishawa eshushu ihlala ikhulula. Khumbula ukuqhubeka nokwenza imithambo yonke imihla. Ukuba ufumanisa ukuba ukuzivocavoca kubangela ukwanda kwentlungu engapheliyo, jonga ugqirha wakho okanye uthethe nonyango.

Ukuthatha

Ngelixa uqala ukuzivocavoca kwakamsinya emva konyango lomhlaza wamabele kunye nokugcina kunye nazo kunokuthintela ezinye iingxaki, eminye imiba yengalo negxalaba ingenzeka nokuba wenza ntoni. Jonga i-oncologist yakho ukuba uyaqhubeka nokuba neempawu ngaphandle kokuzilolonga okanye ukuba ufumana iimpawu ezintsha okanye eziba mandundu.

Unokufumana ukuba ufuna ukubona ugqirha wamathambo okanye enye ingcali. Unokufuna iX-reyi okanye iMRI ukuze ugqirha akwazi ukukufumanisa kwaye akucebise ngonyango. Ugqirha wakho unokucebisa ukuba ubone ugqirha womzimba okanye osebenzayo. Ukuba sele ubona i-rehab therapist, qiniseka ukubaxelela ukuba kukho into entsha eyenzekayo okanye ukuba iimpawu zakho ziba nzima.