I-Exercises Exercises ye-Arthritis Joint Pain

Ngaba uhlala entanyeni ye-arthritis ? Ukuba kunjalo, zikho iingcebiso ezimbalwa zokuphila ezingabonakalisa luncedo ekukhuseleni kunye / okanye ukulawula intlungu.

Uninzi lweengcebiso zihambelana nokuthutha umzimba wakho, kodwa ezinye iinkcukacha zokulala zifakiwe, ngokunjalo.

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Ukwandisa Ukuhamba Kwakho

Ukunyuka kwentamo yenkuthazo kukubaluleke kakhulu kwisicwangciso sokunciphisa intlungu, ubunzima, kunye nokukhubazeka ezihambelana ne-arthritis. Iindaba ezilungileyo kukuba awunayo ukuzivocavoca kakhulu - ngokuqhelekileyo, ukunyakaza okulula kuza kuvelisa iziphumo ezilungileyo.

Nangona kunjalo, uthi, kufuneka ucele inkqubo yoqheliselo kumgqirha wakho okanye ugqirha wempilo, kuba isifo samathambo ngasinye sihlukile.

Ukuchonga ngokuthe ngqo ukuba yiyiphi imisebenzi yokwenza, ukuba zingaphi izihlandlo zokuzenza, kunye nezinga lokunyamekela ukuba lenze ntoni kuzo zonke ezenziwa kakuhle ngokubambisana neengcali zezempilo ezikuhlolisayo.

Kwaye ngenxa yokuba abaqeqeshi bezempilo baqonda kwakhona inkqubo yesifo se-arthritic, bangakwazi ukubeka iliso inkqubela yakho kwaye baphendule ngokuchanekileyo nayiphi na imibuzo enokuba nayo.

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Ukuphuhlisa amandla

Ukuqinisekisa ukuba iintamo zakho zentamo zihle kwaye zinamandla (kunye nokuzivocavoca) esinye isicwangciso esibalulekileyo sokulawula iimpawu eziqhelekileyo, ezifana nentlungu nokuqina. Izisipha ezinamandla zibambe intamo yakho kwaye zigcine zilungelelanise kakuhle. Ngaphandle kwalokhu, unakho ukubeka intanyeni yakho entanyeni okanye ukucinezela okungadingekile, okwenza ukuba iimpawu zibe zibi nakakhulu.

Imizimba yokuqinisa i-neck iyakunceda ukuba uphathe kakuhle ikhosi yesi sifo.

UHagit Rajter, umphathiswa wezonyango kwi-Joint Mobility Centre kwisibhedlele saseNew York ukuChengeza okuKhethekileyo, uncoma ukujolisa izihlunu emva kwekhayi lakho ukuqinisa. Ngokukodwa, uthi, ukukhishwa kwentsholongwane yesibeleko kuyintlangano encedo kakhulu. U-Rajter uphakamisa nokusetyenziswa kwe-isometric .

Kaninzi

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AM kunye ne-PM Arthritis Joint Pain

Kwabanye abantu abaneentlungu ze-arthritis, ekuseni nakusasa nobusuku kubakho imingeni enkulu. Uhlangabezana njani nokuqina kobusika? Kwaye wenzani ukulala xa intlungu yakho ibuhlungu?

Izinto zokuqala zokuqala: Uluhlu olwandisiweyo lwenkqonkcolo luphambili ekulawuleni iimpawu zaluphi na uhlobo lwesifo samathambo, kuquka intlungu ye-arthritis. Ukuba uyigcina engqondweni- umz., Yenza loo mantra yakho yansuku zonke, oko kuthetha - unesiqalo sesicwangciso esilungileyo, ngakumbi xa ubhekene nobunzima bokusa.

Unokuphuhlisa uluhlu lwakho lokunyakaza ngokulula, i-yoga, kunye nokwenza lula kakhulu, ukunyakaza kwentamo. Kukulungele ukufumana inkqubo yoqeqesho lwekhaya (ukusuka kugqirha okanye kwiphilisi yomzimba) ehambelana nemeko yakho.

Kwakhona, abaxhasi beArthritis basebenzisa iiklasi kwiindawo zasekuhlaleni kulo lonke ilizwe. Ukuba ufunda enye okanye ngaphezulu kwezi, ungazifunda kwaye usebenzise ukunyakaza okucetyiswa ngokuqhelekileyo kwisimo seqela. Ngokuqhelekileyo, kukho umculo kunye nenkampani kule mi sebenzi, ngoko ke ngubani owaziyo-unokuzihlaziya!

Ulwahlulo olongezelelweyo lwenkqubela kunye nentamo eguquguqukayo kunokunceda ukunciphisa ukuqina, kubangele nokuba nefuthe kwiinguqu ezihambelana nomgudu wakho okhokelela ekuqineni. Oku, kunokunceda ukunciphisa intlungu. Kwaye ukuguquguquka, ngokubanzi, kunceda ukunciphisa amathuba okulimala.

Cinga ngokuma kwakho. Umthetho wenombolo 1 yiyo: Yiba lukhululekile. Kwakhona qiniseka ukuba uyazi indlela yokuphuma ebhedeni ngokukhuselekileyo .

Kaninzi

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Ukulala Ngomlomo Wegazi

Ngokuzibeka ngokuzithuthuzela, unokuphucula amathuba akho wokulala ubusuku ngokuqinisekisa ukuba intloko yakho iyahambelana nentamo yakho. Oku kuthetha ukuba akukho ukuguqula intloko okanye ukujikeleza intamo yakho, njengoko eso sigxina singakhokelela ekunyanzelekeni, kumagxobhozo kunye / okanye iimpawu ezifana ne- radiculopathy . Ukuze ugweme ukulala entanyeni yakho ejikelezayo, into efanelekileyo kukugwema ukulala kwisisu sakho.

Enye indlela yokulungelelanisa intloko enxulumene nomgudu wakho xa ulele ukusebenzisa uhlobo olulungileyo lomlambo (okanye italiti ehlanganisiwe - akukho mfuneko yokuchitha imali eninzi) ukuxhasa intamo yakho. Xa uthenge umlotha wakho, qiniseka ukuba ukhethe omnye okhululekile.

Kwaye ekugqibeleni, unokubuza ugqirha okanye umgulana womzimba malunga nekholeji elithambileyo eyenzelwe ixesha lokulala. Kwabanye abantu, iikholeji ezithambileyo ezigqithwe ngobusuku zincedisa intamo, enokukunceda ukuyigcina ngokulungelelaniswa.

Kaninzi

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Yenza Inomdla Nge Yoga

Abantu abaninzi abaye bakhuthazwa ngamandla ukuba basebenzise oogqirha baxhalabise ngokuqhelekileyo, ngokukodwa xa kunokwenzeka ukuba kwenziwe ukuhamba ngokufanayo rhoqo ngosuku olulodwa.

Ukuba ufumana ukulungela ugqirha wakho kunye / okanye umphathiswa womzimba, unokufuna ukutshintsha izinto ngokuzama i-yoga. I-Yoga inceda ngokulungelelanisa, oku kunokunceda uncede uxinzelele umlenze wakho. Kwakhona kwaziwa ngokuba nokuhlakulela ukuguquguquka, kunye namandla omsipha. Njengoko sele sithethe ngazo, ukuguquguquka kunye namandla kunokukunceda ukuphatha iimpawu ezinjengeentlungu nokuqina.

Kaninzi

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Yiba manzi

Ukusetyenziswa kwamanzi ngenye into ekhuthazwayo ngokuqhelekileyo kubantu abane-arthritis. Enyanisweni, kwabanye, kuwukhetho lokuzikhethela.

Amanzi akhupha, esusa imiphumo yesantya kunye nokunciphisa uxinzelelo emgodini, ekuvumela ukuba uhambe ngokugcwele. Ukuba unomdla, jonga iklasi okanye uzame okuqhelekileyo ukusetyenziswa kwamanzi rhoqo .

Kaninzi