Ngaba wakha wavuka kusasa unesihlungu esiqinileyo okanye intlungu ebuhlungu? Okanye ngaba unentlungu engapheliyo esinqeni nasezinqeni zakho? Ngamanye amaxesha sicinga ngezi zinto njengentlungu yomzimba eqhelekileyo, kodwa unobangela unokuba yimeko ebizwa ngokuba yi -Ankylosing Spondylitis . Ngamafutshane, le yimeko yokuvuvukala eyenzeka kumqolo nakwizihlanganisi ezinkulu ezifana nesinqe. Ngokuhamba kwexesha, oku kunokubangela ubunzima ekugobeni umqolo kunye nokuqina kwamalungu. Kodwa ungakhathazeki, le meko inokulawulwa kakuhle. Eyona ndlela ilungileyo yokwenza oko kukwenza imithambo efanelekileyo. Namhlanje, siza kuthetha ngezinye iindlela zokuzilolonga eziya kukunceda ugcine izihlunu zakho ziqinile kule meko.
Kutheni imithambo yokuqinisa isinqe ibalulekile?
Kubaluleke kakhulu kumntu one-Ankylosing Spondylitis ukuba agcine izihlunu ezijikeleze isinqe ziqinile, njengoko le meko inokuchaphazela nelungu lesinqe. Ukuzilolonga ngokufanelekileyo akuncedi nje kuphela ekulawuleni iimpawu, kodwa kukwabonelela nangezinye izibonelelo ezininzi.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho okanye ingcali ye-physiotherapist ngaphambi kokuba uqale olu qheliselo ukuqinisekisa ukuba lufanelekile kwimeko yakho. Banokukunika iingcebiso ngendlela yokulwenza ngendlela ekulungeleyo.
Ngoku makhe sibone ukuba zeziphi izibonelelo eziphambili zezi ziqhelo.
| Inzuzo | Kalula nje... |
|---|---|
| Umngcipheko oncitshisiweyo wokuwa kunye nokuqhekeka | Xa izihlunu zesinqe ziqinile, ulungelelwano lomzimba luyaphucuka. Ngenxa yoko, amathuba okutyibilika nokuwa mancinci kakhulu. |
| Ukulula kokunyakaza kwesinqe | Ukuzilolonga kwandisa umgama wokuhamba kwesinqe, nto leyo ethetha ukuba ukuqina kunye nokungakhululeki okuvakalayo xa uhamba, uhleli, kwaye umi ngeenyawo kuyancitshiswa. |
| Ukugcina indlela efanelekileyo yokuhamba | Iintlungu nokuqina ngamanye amaxesha kuyayitshintsha indlela esihamba ngayo. Xa izinqe ziqinile, zibonelela ngenkxaso enkulu ekuthwaleni ubunzima nasekuhambeni ngokuthe nkqo. |
| Impilo engcono yomqolo | Izinqe nomqolo ziinxalenye ezimbini ezisebenzisanayo. Xa izinqe ziqinile, uxinzelelo olungeyomfuneko kumqolo luyancitshiswa, nto leyo enceda ekulawuleni iintlungu zomqolo. |
Makhe sibone ukuba zeziphi iindlela zokuzilolonga esinokuzenza ngoku.
Olu qheliselo lungenziwa lula ekhaya. Kodwa khumbula, ukuba uziva iintlungu, musa ukuzinyanzela ukuba wenze olo qheliselo. Madoda, qala kancinci kangangoko unako.
1. Ukolula - Ukucinezela Imilenze Ehleliyo
Oku kuya kolula izihlunu ezingaphakathi kwamathanga akho.
- Hlala uthe nkqo esitulweni okanye phantsi.
- Beka iintende zakho ndawonye uze uzisondeze kufutshane nendawo yakho yempumlo kangangoko kunokwenzeka.
- Ngoku cinezela amadolo akho ngokuqinileyo phantsi ngezandla zombini. Uza kuziva ulula kakuhle emathangeni akho angaphakathi.
- Bamba malunga nemizuzwana eli-15-20, uze ukhulule izandla zombini kancinci uze ubuyele kwindawo eqhelekileyo.
2. Ibhuloho yeGlute
Oku kuya kuqinisa amadolo akho, izihlunu zesisu, kunye nomqolo osezantsi. Ekubeni kungekho xinzelelo emadolweni, oku kukwayindlela elungileyo yokuzilolonga kwabo baneengxaki zamadolo.
- Lala phantsi phantsi nge-mat.
- Goba amadolo akho uze ubeke iinyawo zakho phantsi. Gcina iinyawo zakho zibanzi ngamagxa. Beka izandla zakho phantsi emacaleni akho.
- Ngoku, ubunzima bakho busezithendeni nasemagxeni akho, phakamisa amanqe akho phezulu kangangoko unako. Umzimba wakho kufuneka ube kumgca othe tye.
- Wakuba uphakanyisiwe, qinisa izihlunu zakho zeempundu uze uzibambe imizuzwana emi-2-3.
- Emva koko, ngononophelo olukhulu nangokulawula, buyela phantsi emhlabeni ngendlela efanayo naleyo yakudala.
- Yenza oku izihlandlo ezili-10-15 ngexesha.
3. Ukuzilolonga ngeqokobhe le-clamshell
Olu qheliselo luza kukunceda uqonde ngcono indlela amalungu esinqe kunye namadolo asebenza ngayo. Luza kuqinisa izihlunu emacaleni esinqe sakho.
- Lala ngomqolo phantsi. Beka imilenze yakho phezu komnye nomnye uze uyigobe malunga ne-engile engama-45 degrees.
- Gcina intloko yakho ingalo yakho esezantsi uze uphumle.
- Ngoku, iinyawo zakho zidibene, phakamisa idolo lakho eliphezulu kuphela phezulu kangangoko unako. Musa ukuvumela izinqe zakho okanye isinqe sakho sijikeleze ngeli xesha.
- Musa nokuphakamisa umlenze wakho ongezantsi emhlabeni.
- Emva kokuphakamisa idolo lakho, libambe imizuzwana eyi-1-2, uze ulibuyisele kancinci kwindawo yalo yokuqala.
- Yenza oku malunga nezihlandlo ezili-15 kwelinye icala, uze wenze inani elifanayo kwelinye icala.
- Ukuba ufuna ukuyenza ibe nzima kancinci, ungenza lo mthambo ngebhendi yokumelana phezu kwamadolo akho.
4. Ukuzilolonga ngeplanga
Iplanga ngumthambo omhle oqinisa umzimba wonke, ingakumbi izihlunu ezingaphakathi. Zininzi iindlela ezahlukeneyo zokwenza oko.
- Iplanga Elisecaleni: Thembela phambili, ubeke iingqiniba zakho kunye neengalo zakho phantsi. Gcina ingalo yakho engaphezulu ingaphezulu komlenze wakho ongaphezulu. Gcina umzimba wakho umi kumgca othe tye, ungavumeli izinqe zakho zichukumise umgangatho, uze ubambe imizuzwana engama-20-30. Tshintsha amacala uze uphinde kwelinye icala.
- Iplanga Elisecaleni Elinokuthathwa: Yiya kwindawo efanayo neplanga elisecaleni njengangaphambili. Gcina umzimba wakho uthe tye uze uphakamise umlenze wakho ongaphezulu uthe nkqo phezulu. Bamba le ndawo imizuzwana embalwa. Oku kunzima kancinci, ngoko ke kwenze oko ixesha elincinci kangangoko ekuqaleni.
- Iplanga Elisecaleni Elinokuphakamisa Imilenze: Hlala phantsi, phakamisa umlenze wakho ongasentla uze uwuhlise ubuyele ezantsi. Musa ukuvumela umlenze wakho ongezantsi ukuba uchukumise. Phinda oku izihlandlo ezili-10-12 uze utshintshe amacala.
Yongeza ezi ziqhelo kwimisebenzi yakho yemihla ngemihla. Nangona zinokuba nzima ekuqaleni, njengoko uqhubeka uzenza, uya kuqaphela ukuba amandla akho, ukuguquguquka, kunye nokulinganisela kuya kwanda. Kwaye neentlungu ziya kuncipha kakhulu.
Umyalezo Wokuya Ekhaya
- I-Ankylosing Spondylitis yimeko enokulawulwa ngokulawulwa ngokufanelekileyo. Ukuzilolonga kubaluleke kakhulu koku.
- Ukuqinisa izihlunu ezijikeleze isinqe sakho kunokunciphisa iintlungu, kuphucule ulungelelwano, kwaye kwenze imisebenzi yemihla ngemihla ibe lula.
- Soloko uqhagamshelana nogqirha wakho okanye ingcali ye-physiotherapist ngaphambi kokuba uqalise naluphi na uhlobo olutsha lokuzilolonga.
- Ukuba uva iintlungu ngelixa uzilolonga, kuphephe ukuzityhala. Mamela umzimba wakho. Qala kancinci kancinci uze wongeze ixesha olichithayo nokuzilolonga rhoqo.
- Iziphumo ozifumanayo ngokuzilolonga rhoqo ziphezulu kakhulu, ngoko ke ungayeki kwaye uqhubeke.
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