Ukuzivocavoca Kubalulekile kwiArthritis

Ukuzivocavoca kubalulekile kuwo wonke umntu, kodwa ukuba une-arthritis, kubaluleke kakhulu. Ukuzivocavoca kukunceda:

• ukwandisa umgangatho wakho wamandla
• ukuphuhlisa indlela yokulala engcono
• ukulawula ubunzima bakho
• kugcina intliziyo ephilileyo
• ukwandisa ithambo kunye namandla omzimba
• ukunciphisa uxinezelo kunye nokukhathala
• ukuphucula ukuzithemba nokuzithemba

Ukuzivocavoca kubalulekile kumajoyina enempilo . Ukuhambisa amaqela akho nsuku zonke kukunceda ukugcina okanye ukuphucula uluhlu lwesinyanzelo. Ukuqinisa imisipha ejikelezayo kunceda ukuxhasa amajoyina. Kwakhona, ukuhamba ngokubambisana kuhambisa izondlo kunye nemveliso yerhwebo ukuya kwi- cartilage , izinto ezikhusela kwaye zikhupha iziphelo zamathambo.

Iintlobo zokuzivocavoca

Kukho iintlobo ezahlukeneyo zokuzilolonga kwaye kubalulekile ukuqonda ukuba kutheni ukuba kuyimfuneko.

Ukuzivocavoca okuhamba phambili

Izenzo zokuhamba ngeendlela eziphambili zihamba ngokunyanzelana ngokunyanisekileyo okujoliswe ekuhambiseni intsebenziswano nganye ngokusebenzisa uluhlu oluqhelekileyo lokunyakaza . Ezi zibonisa imfuneko yokwenziwa imihla ngemihla ukukunceda ukugcina amajoyina ngokupheleleyo kunye nokukhusela ukuqina nokukhubazeka.

Izenzo zokuhamba ngokubaluleka zibalulekile kubantu abane-arthritis abathi, ngenxa yobuhlungu obukhulu okanye obungapheliyo, banamahloni ekuhambiseni amanxeba abo ngokubanzi. Abanye abantu bakholelwa ukuba imisebenzi yemihla ngemihla ilandelelanisa ngokufanelekileyo amanyathelo ngokusebenzisa uluhlu lwazo olupheleleyo, kodwa oku akunjalo.

Imisebenzi yemihla ngemihla, njengemisebenzi yasendlini, ukugqoka, ukuhlamba, nokupheka akuyiyo indawo yokuzivocavoca.

Ukuqinisa imiSebenzi

Ukuqiniswa kwemizimba kukunceda ukwandisa amandla omzimba. Izisipha ezinamandla zincedisa amajoyina-okwenza amanyathelo azinze ngakumbi kwaye anokunceda uhambe ngokulula kwaye unentlungu encinane.

Ezi zimbini iintlobo zokwenza izinto eziqinisayo ziyi-isometric kunye ne-isotonic.

• Izenzo ze-Isometric ziquka ukuqinisa imisipha, ngaphandle kokuhambisa amajoyina. Ezi zenzo ziyiluncedo xa isisombululo esifanelekileyo singasebenzi.
• Ukuzivocavoca kwe-Isotonic kubandakanya ukuqinisa imisipha ngokuhambisa amajoyina.

Ukunyamezela

Imizamo yokunyamezela yinto ebonakalayo eyenza intliziyo yakho ifikelele kwinqanaba lakho elijoliswe kuyo ngokukodwa kwiminyaka engama-20 ukuya kwe-30. Inqanaba lentliziyo yakho ekujoliswe kuyo libalwa ngokusekelwe kwiminyaka yobudala kunye nemeko yomzimba. Ngokuphakamisa izinga lentliziyo, ukunyamezela kuphucula ukuqina komzimba. Ukunyamezela kufuneka kuyenze ubuncinane kathathu ngeveki ukuze bakhelwe ngokusebenza kwabo.

Abantu abaninzi abane-arthritis abaqhuba rhoqo ukunyamezela bafumanisa ukuba:

• ukwandisa amandla omzimba
• ukuphucula isimo sengqondo esingcono
• phucula iimpawu ze-arthritis

Akunabo bonke abagulane be-arthritis abakwazi ukwenza ukunyamezela, nangona kunjalo. Ngokomzekelo, abantu abane- arthritis ende yexesha elide abanomonakalo omkhulu kunye kunye nokuncipha kwemisebenzi abanakho ukukwazi ukwenza olu hlobo lomsebenzi. Ukunyamezela izigulane ze-arthritis kufuneka kukhethwe ngokunyamekileyo ukuphepha ukulimala ngokubambisana.

Ukuzivocavoca

Kufuneka uhlale uxubusha izicwangciso zoqeqesho kunye neenjongo kunye nogqirha wakho ngaphambi kokuba uqale inkqubo okanye inkqubo.

Kungase kube nokuzivocavoca okungekho kwemida ngenxa yokuba kunokubangela ukulimala okanye umonakalo odibeneyo, ngakumbi xa amajoyina evuvukile kwaye avuke. Isixa kunye nesimo somsebenzi esinconywayo kumntu ngamnye siya kuhluka ngo:

• uhlobo lwe-arthritis
• izibandakanya ezibandakanyekayo
• izinga lokuvuvukala
• ukuzinza kwamalungu
• ubukho bokutshintshwa ngokubambisana
• ukulinganiselwa ngokomzimba

Nazi ezinye iindlela zokuzivocavoca ezithatha ukusebenza kakuhle kubantu abane-arthritis:

• Ukuhamba kungaba ngumsebenzi omhle wokuzivocavoca. Ukuhamba kunceda ukwakha amandla kunye nokugcina uguquko olufanayo, uncedo kwimpilo yeethambo, kwaye kunciphisa umngcipheko we- osteoporosis .

• I-Tai Chi yintsebenziswano ye-kartial yobugcisa kunye nemvelaphi yaseChina yamandulo. Ngethuba uqhuba ukunyakaza okujikelezayo kunye nokujikelezayo kweetyhula, unako ukuphumla, ukugcina ukuhamba, kunye nokuphucula uluhlu lwezithuthi.
• I-Yoga inokunceda ukuxhamla intlungu, ukuxhamla izihlunu ezinzima, kunye nokunciphisa amanxeba amaninzi. Ngokunyuswa okulawulwayo, ukunyanzeliswa, ukunweba kunye nokuphumla okuphefumulayo, i-yoga inokuphucula uluhlu lwezithuthi. Qaphela xa umsebenzi wesifo uphela kwaye ugweme i-torque engaphezulu okanye uxinzelelo kumalungu.
• Ukusetyenziswa kwamanzi okufudumalayo yindlela enhle kakhulu yokwakha amandla, ukunciphisa amanxinxu aqinile , kunye nokuxhamla imisipha ebuhlungu. Amanzi anceda ukuxhasa umzimba ngelixa amalunga agqithiselwa kwiindawo zabo ezihambayo.
• Ukuhamba ngebhayisikili / ngebhayisikili , kokubili ngaphakathi nangaphandle, kunokubonelela ngokufanelekileyo okukhethiweyo . Ukuhamba ngebhayisikili njengomsebenzi kunokuba ngumkhululo okanye ukhululekile. Izixhobo zokuhamba ngebhayisikili zinokulungiswa kwaye zilungelelaniswe nemimandla emininzi.
• Ukugijima / ukugijima kusenokuba yinto efanelekileyo yokuzilolonga xa uhamba kwiindawo ezinqabileyo. Ukuhamba okanye iintlobo ezithandekayo zokuzilolonga kungase kube yindlela efanelekileyo, nangona kunjalo sele unayo isifo samathambo emacaleni akho aphantsi. Ngokuchasene neenkolelo ezithandwayo, ukugijima akubangeli i-osteoarthritis kubantu abanemigodi engavumelekanga.

Izikhokelo zoqeqesho

Ukufumana inzuzo enkulu kwiprogram yovavanyo:

• Yiba njalo. Ukuzivocavoca kufuneka kwenziwe kwansuku zonke. Ukuze ubone iziphumo kwaye ufumene iinzuzo ezipheleleyo ekusebenzeni, awukwazi ukwenza ngokukhawuleza. Kodwa, qhagamshelana nogqirha wakho ukuze ubone indlela efanelekileyo, inkqubo nganye.
• Yakha kancane kancane. Iprogram engcono kakhulu yokuqhuba umsebenzi yinto eqala ngokunyanisekileyo kwaye iyakhula ngokukhawuleza njengoko iimpawu zivumelekile. Ukuzivocavoca kakhulu, ngokukodwa ekuqaleni, kunokunyamezela iimpawu.
• Ukuzivocavoca xa iimpawu zincinci. Ixesha elifanelekileyo lokuzilolonga ngethuba xa ubuhlungu kunye nokuqina kubuncinane. Abanye abantu abane-arthritis bakhetha ukusebenzisa emva kokunyamezela kokusa . Abanye abayithandi iiseseshini zokuzilolonga kwemini ngenxa yokuba bayakhula bekhathala njengoko imini iqhubeka. Ingumcimbi wokhetho lwakho.
• Ungadluli. Uninzi lweenkqubo zokunyusa ukunyusa nokubonisa ukunyakaza zibonisa ukuqhuba ukuzivocavoca kwiiseti eziphindwe kathathu ukuya kwezi-10, ngokuphindwe rhoqo ngokuphindwe kabini. Ayikho inombolo ehleliweyo eyenza wonke umntu. Inani lokuphindaphinda lixhomekeke kwindlela ovakalelwa ngayo. Umsebenzi omningi, ngokukodwa ngexesha le-flare, unokunyusa okanye ukugqithisa.
• Mamela imiqondiso yomzimba. Inani elithile lokungahambi kakuhle ngexesha lokuzilolonga liyamkeleka kwaye kulindeleke. Ukuba intlungu ihlala iiyure ezimbini okanye ngaphezulu emva kokuzivocavoca, umzimba utywinela ukuba iseshoni yokuzibandakanya yayinzima kakhulu. Ukuphindaphinda okuncinci kufuneka kwenziwe kuze kube yimpawu.
• Ukuba umdibaniso uzivutha, thintela ukuzivocavoca. Ukuzivocavoca kunokudambisa ukuvuvukala, ithenda, okanye amanxeba afudumeleyo . Ukuguqula umsebenzi wakho kude kubekho iimpawu ze-arthritis ziphinde zilawulwe.
• Beka iinjongo ezifanelekileyo. Qalisa inkqubo yovavanyo kunye neenjongo ezifanelekileyo kunye nokuzimisela ukunyuka ngokukhawuleza ngaphezu kwexesha. Kuninzi, kungekudala kungekudala kungonakalisa.
• Isingqimba esicacileyo. Ukusebenzisa nokuphefumula kufuneka kulungelelaniswe. Gwema ukubethelwa okanye ukunyanzelisa okungazongezelela uxinzelelo kumalungu. Ukuzivocavoca kwisigxina esicacile, esichengileyo kwaye uphumule phakathi kokuphindaphinda.
• Ukuphumla okunye kunye nomsebenzi. Nangona umsebenzi ubalulekile ekugcineni amajoyina enempilo, kunjalo nokufumana imali efanelekileyo yokuphumla.

Exercises Exercises

Ukuzivocavoca umzimba kukhuthazwa ngugqirha, ugqirha womzimba, okanye umphathiswa wezemisebenzi onenjongo ethile engqondweni. Abaqeqeshi bezeMpilo banokukunceda ukuba uyilole inkqubo yokuzimelela impilo ehlangabezana nezidingo zakho.

_Imithombo:

_{Marie Westby. Ukuzivocavoca kunye neArthritis. Ikholeji yaseMerika yaseRheumatology. Uhlaziywe ngo-Ephreli 2015.}

_{Gecht-Silver kunye noDuncombe. Ulwazi olunomonde: I-Arthritis kunye nokuzivocavoca (Ngaphandle kweZiseko). Isemgangathweno. Uhlaziywe ngoJulayi 2016.}