Ngaba wakha wayiva intamo yakho iqina ngequbuliso xa uvuka kusasa okanye ngelixa usebenza eofisini? Le meko, evakala ngathi intamo yakho itshixiwe, iyacaphukisa kakhulu. Kwizonyango, le meko siyibiza ngokuba yiTorticollis, okanye iCervical Dystonia. Phakathi kwethu, ikwabizwa ngokuba yi-"neck tension." Okwenzekayo koku kukuba izihlunu zentamo yethu ziqina ngequbuliso, nto leyo ebangela ukuba intloko yethu itsalwe kwelinye icala. Oku ngamanye amaxesha kunokubangela iintlungu, ukuxinana kwemisipha, kunye nokungonwabi okufana nokujija kwentamo.
Kodwa akukho nto yokoyika. Kukho imithambo elula esinokuyenza ekhaya ukuze sifumane isiqabu kule ntlungu yentamo kwaye siyithintele ukuba ingaphindi ivele. Le meko inokubangelwa zizinto ezahlukeneyo, ukusuka kwiimeko ezifana nestroke, ukuya kumayeza athile, okanye nokwenzakala entanyeni. Nokuba yintoni na imbangela, khumbula ukuba ulumke kakhulu xa usenza le mithambo. Injongo kufuneka ibe kukufumana isiqabu, kungekhona ukonakalisa izihlunu zentamo ngakumbi.
Zeziphi iindlela zokuzilolonga ezinceda kwi-torticollis?
I-Torticollis inokwenza kube nzima ukwenza imisebenzi yemihla ngemihla, kuquka ukujika intamo yakho. Ukuzilolonga kunye nonyango lomzimba kudla ngokugxila ekukhululeni izihlunu eziqinileyo kunye nokuqinisa izihlunu ezilawula ukuma kwakho. Ezi zivivinyo zinokukunceda ukunciphisa iintlungu kunye nokungonwabi kwakho, kwaye zikuncede ugcine intloko yakho ime nkqo kwaye ikwindawo eqhelekileyo.
Makhe sibone ukuba zeziphi ezi ziqhelo kunye nendlela yokuzenza kanye kanye.
1. Uqeqesho Lobuchule Bokucinga
Olu luqheliselo lwengqondo olungaqhelekanga. Esikwenzayo kukuthumela umqondiso engqondweni yethu ukuze siphumze izihlunu eziqinileyo entanyeni yethu. Enye yezinto ezikhethekileyo ezinokubonwa nakweyiphi na imeko ebizwa ngokuba yi-dystonia kukuba izihlunu zisabela 'kumaqhinga' amancinci esiwenzayo sisebenzisa izivamvo zethu.
Ngamafutshane, abantu abaninzi abane-torticollis bafumanisa ukuba xa indawo ethile ebusweni babo (njengesilevu okanye isidlele) ichukunyiswa kancinci, izihlunu zentamo ezixineneyo ziyakhululeka. Nangona kungacaci kakuhle ukuba kutheni oku kusenzeka, abaphandi bakholelwa ukuba ukuchukumisa kubangela ukuba ingqondo yethu iyeke ukunaka izihlunu ezixineneyo endaweni yoko igxile kolu luvo lutsha. Nangona kunjalo, le 'ndawo ibuthathaka' inokwahluka kumntu nomntu.
Khawucinge ukuba uqaphele ukuba xa uchukumisa icala lasekunene lesilevu ngomnwe wakho, intlungu entanyeni yakho iyancipha kancinci. Leyo 'yindlela yakho yokuziva'.
Kulo mthambo, into ekufuneka uyenze kukuba, emva kokuba ufumene into ebangela ukuba uzive, khawuzithelekelele uziva loo nto uyichukumisayo ngaphandle kokuyichukumisa.Yiyo leyo. Oko kuthetha ukuvala amehlo akho uze ucinge ukuba kukho umntu obambe loo ndawo kancinci. Abantu abaninzi bafumanisa ukuba ukucinga nje oku kuyanceda ekunciphiseni ukuqina kwentamo.
2. Ukutsalwa kwentloko phambili
Ukuba uziva ngathi intamo yakho itsalela umva okanye itsalela ecaleni, olu qheliselo luya kunceda kakhulu. Luya kolula kwaye luphumze izihlunu ezihamba ngasemva nasemacaleni entamo yakho.
- Inyathelo 1: Hlala kwisitulo esikhululekileyo umqolo wakho uthe tye. Emva koko beka isandla sakho sasekunene ngasemva kwentloko yakho.
- Inyathelo lesi-2: Jika intloko yakho malunga nama-45 degrees ngasekunene uze ujonge ezantsi. Kule ndawo, kufuneka uzive izihlunu entanyeni nasemagxeni zisolula.
- Inyathelo lesi-3: Ukuba kunokwenzeka, cinezela intloko yakho kancinci kancinci ngesandla sakho sasekunene ukuze wonyuse olu loluleko. Musa ukutsala kakhulu, kulungile? Bamba le ndawo malunga nemizuzwana engama-40, uze uphumle. Yenza oku izihlandlo ezi-2-3.
Ungenza lo msebenzi kwicala lasekhohlo, usebenzisa isandla sakho sasekhohlo ngendlela efanayo.
3. Ukujikeleza okuchaseneyo
Ukuba intamo yakho ijijeke kakhulu kwicala elinye, olu qheliselo lolwakho. Luyolula kwaye luqinise izihlunu ezikwelinye icala lezihlunu eziqinileyo.
- Inyathelo 1: Hlala ngqo esitulweni esikhululekileyo, dibanisa iminwe yakho ngasemva kwentloko yakho, uze usasaze iingqiniba zakho emacaleni.
- Inyathelo lesi-2: Ngoku, jika intloko yakho uye kwelinye icala lentamo exineneyo. Zama ukugcina amahlombe neengalo zakho zizinzile.
- Inyathelo lesi-3: Xa uziva izihlunu zentamo ziqina, yibambe loo ndawo kangangemizuzwana engama-30, uze ulungise intloko yakho kwakhona. Phinda oku izihlandlo ezi-3-5.
Bekuya kuba kuhle ukuba ungenza lo mthambo kathathu ukuya kahlanu ngemini.
Wakuba uqhele ukwenza oku, ungakwenza ngokuxhathisa kancinci. Ukuze wenze oku, lala ngomqolo intloko yakho iphezu komqamelo. Jonga phezulu ngokungathi intamo yakho yoluliwe. Ngoku jika intloko yakho ijonge kumqamelo uze ucinezele ubuso bakho kumqamelo. Bamba imizuzwana engama-30.
4. Ukutsalwa kwentloko ecaleni
Ukuba indlebe yakho ibonakala ngathi itsala egxalabeni lakho (intloko ityekele kwelinye icala), olu qheliselo lunokunceda ukukhulula ezo zihlunu.
- Inyathelo 1: Yima kufutshane nekhawuntara okanye itafile ende. Icala lentamo yakho kufuneka lijonge kwikhawuntara. Bamba ikhawuntara ngesandla sikwelo cala.
- Inyathelo lesi-2: Gcina esinye isandla singaphezulu kwentloko yakho.
- Inyathelo lesi-3: Ngoku jika intloko yakho iye kwelinye icala lentamo uze utsale intloko yakho ngesandla sakho. Njengokungathi uzisa indlebe yakho egxalabeni lakho. Bamba le ndawo malunga nemizuzwana engama-40. Emva koko, phumla uphinde oku izihlandlo ezi-3-5.
Yenza oku kathathu ukuya kahlanu ngemini.
| Indlela intamo yakho eyolula ngayo | Eyona ndlela ifanelekileyo yokwenza umthambo |
|---|---|
| Ukuba intloko ityekele ngasemva okanye ecaleni | Ukutsalwa kweNtloko Phambili |
| Ukuba intloko ijijekile kwicala elinye | Ukujikeleza okuchaseneyo |
| Ukuba indlebe ithambekele ecaleni (Ukugoba ecaleni) | Ukutsalwa kweNtloko ecaleni |
Amacebiso okhuseleko ekufuneka uwakhumbule xa uzilolonga
Le yeyona nxalenye ibalulekileyo. Nceda uyiqwalasele kakuhle le nto.
Injongo yokuzilolonga kukunciphisa iintlungu zakho, kungekhona ukuzenza zibe mandundu.
Ukuba naluphi na uhlobo lomthambo olwenzayo lubangela intlungu okanye luyenza imeko ibe mandundu, yeka ukuyenza ngoko nangoko . Musa ukuzinyanzela ukuba wenze umthambo ngexesha lentlungu. Oku kuya kubangela umonakalo ongakumbi kwimisipha.
Kwakhona, ukuba intlungu yentamo yakho iyaqhubeka kangangeentsuku ezingaphezu kwezimbini okanye ibonakala isiya isiba mandundu, qiniseka ukuba ubonana nogqirha wakho wosapho . Ngamanye amaxesha, i-torticollis engapheliyo inokuba ngumphumo wokwenzakala okukhulu okanye uphawu lwesifo esinxulumene nengqondo. Ke ngoko, kubalulekile ukuba uyiphande ngokufanelekileyo kwaye ufumane unyango olufanelekileyo.
Umyalezo Wokuya Ekhaya
- I-Torticollis yimeko ebuhlungu ebangelwa zizihlunu zentamo eziqinileyo. Nangona kunjalo, inokupheliswa ngokuzivocavoca okufanelekileyo.
- Soloko uzilolonga ngobunono nangobunono. Ukuba uziva iintlungu, luphawu lokuba uyeke. Musa ukuzinyanzela.
- 'Uqeqesho Lobuchule Bokuqonda' yindlela enamandla yengqondo ekuvumela ukuba uphumze izihlunu zakho ngokucinga ngendawo ebusweni bakho ichukunyiswa.
- Ukuba akukho ncedo kwiintsuku ezimbalwa okanye imeko iba mandundu, qiniseka ukuba ubona ugqirha ukuze akunike ingcebiso .
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