Wake wavuka ekuseni unomhlane oqinile noma ubuhlungu obubuhlungu? Noma ingabe unezinhlungu ezingapheli ezinqeni nasezinqeni zakho? Ngezinye izikhathi sicabanga ngalokhu njengobuhlungu obuvamile bomzimba, kodwa imbangela kungaba yisimo esibizwa ngokuthi i-Ankylosing Spondylitis . Kalula nje, lesi yisimo sokuvuvukala esenzeka emgogodleni nasemalungeni amakhulu njenge-hip. Ngokuhamba kwesikhathi, lokhu kungabangela ubunzima ekugobeni umgogodla kanye nokuqina kwamalunga. Kodwa ungakhathazeki, lesi simo singaphathwa kahle. Indlela engcono kakhulu yokwenza lokho ukwenza izivivinyo ezifanele. Namuhla, sizokhuluma ngezinye izivivinyo ezizokusiza ukugcina izinqe zakho ziqinile ngalesi simo.
Kungani ukuvivinya umzimba okuqinisa izinqe kubalulekile?
Kubaluleke kakhulu kumuntu one-Ankylosing Spondylitis ukugcina imisipha ezungeze izinqe iqinile, njengoba lesi simo singathinta nejoyinti lesinqe. Ukuzivocavoca kahle akusizi nje kuphela ukulawula izimpawu, kodwa futhi kunikeza nezinye izinzuzo eziningi.
Into ebaluleke kakhulu ukukhuluma nodokotela wakho noma isazi se-physiotherapist ngaphambi kokuqala lezi zivivinyo ukuze uqiniseke ukuthi ziyafanelana nesimo sakho. Bangakweluleka nokuthi ungakwenza kanjani ngendlela ekusebenzela kahle.
Manje ake sibone ukuthi yiziphi izinzuzo eziyinhloko zalezi zivivinyo.
| Inzuzo | Kalula nje... |
|---|---|
| Ingozi encishisiwe yokuwa nokuqhekeka | Uma imisipha yesinqe iqinile, ibhalansi yomzimba iyathuthuka. Ngakho-ke, amathuba okushelela nokuwa mancane kakhulu. |
| Kulula ukunyakaza kwe-hip | Ukuzivocavoca kwandisa ukunyakaza kwe-hip joint, okusho ukuthi ukuqina kanye nokungakhululeki okuzwakalayo lapho uhamba, uhleli, kanye nokuma kuyancipha. |
| Ukugcina ukuma okufanele kokuhamba | Ubuhlungu nokuqina ngezinye izikhathi kuyashintsha indlela esihamba ngayo. Uma izinqe ziqinile, zinikeza ukwesekwa okukhulu kokuthwala izinsimbi nokuhamba uqonde. |
| Impilo engcono yomhlane | Izinqe nomgogodla kuyizingxenye ezimbili ezisebenzisanayo. Uma izinqe ziqinile, ingcindezi engadingekile emgogodleni iyancishiswa, okusiza ukulawula ubuhlungu bomhlane. |
Ake sibone ukuthi yiziphi izivivinyo esingazenza manje.
Lezi zivivinyo zingenziwa kalula ekhaya. Kodwa khumbula, uma uzwa ubuhlungu, ungaziphoqeleli ukwenza lo msebenzi. Madoda, qala kancane ngangokunokwenzeka.
1. Ukunweba - Ukucindezela Imilenze Ehleli
Lokhu kuzokwelula imisipha engaphakathi kwamathanga akho.
- Hlala uqonde esihlalweni noma phansi.
- Beka izithende zakho ndawonye bese uzisondeza eduze nendawo yakho yezimbobo ngangokunokwenzeka.
- Manje cindezela amadolo akho ngokuqinile phansi ngezandla zombili. Uzozwa ukwelula okuhle emathangeni akho angaphakathi.
- Bamba cishe imizuzwana eyi-15-20, bese ukhulula izandla zombili kancane kancane bese ubuyela esimweni esijwayelekile.
2. Ibhuloho Elicwebezelayo
Lokhu kuzoqinisa amalunga akho, imisipha yesisu, kanye nomhlane ongezansi. Njengoba kungekho ukucindezeleka emadolweni, lokhu futhi kuyindlela enhle yokuzivocavoca kulabo abanezinkinga zamadolo.
- Lala phansi ngomcamelo.
- Goba amadolo akho bese ubeka izinyawo zakho phansi. Gcina izinyawo zakho ziqhelelene ngamahlombe. Beka izandla zakho phansi emaceleni akho.
- Manje, njengoba isisindo sakho sisezithendeni nasemahlombe akho, phakamisa izinqe zakho phezulu ngangokunokwenzeka. Umzimba wakho kufanele ube sesimweni esiqondile.
- Uma usuphakanyisiwe, qinisa imisipha yakho yezinqe bese ubamba imizuzwana emi-2-3.
- Bese, ngokucophelela nangokulawula, buyela phansi ngendlela efanayo endala.
- Yenza lokhu izikhathi ezingu-10-15 ngesikhathi.
3. Ukuzivocavoca kwegobolondo le-Clamshell
Lokhu kuvivinya umzimba kuzokusiza ukuthi uzizwe kangcono ukuthi amalunga akho enqulwini nasedolweni asebenza kanjani. Kuzoqinisa imisipha ezinhlangothini zezinqe zakho.
- Lala ngomhlane phansi. Beka imilenze yakho phezu komunye nomunye bese uyigoba nge-engeli engama-degree angu-45.
- Gcina ikhanda lakho lingakwesokunene bese uphumula.
- Manje, izinyawo zakho zihlangene, phakamisa idolo lakho eliphezulu kuphela phezulu ngangokunokwenzeka. Ungavumeli izinqe zakho noma i-pelvis yakho ihambe kuleli qophelo.
- Ungaphakamisi ngisho nomlenze wakho ongezansi phansi.
- Ngemva kokuphakamisa idolo lakho, libambe imizuzwana engu-1-2, bese ulibuyisela kancane endaweni yalo yokuqala.
- Yenza lokhu cishe izikhathi ezingu-15 ohlangothini olulodwa, bese wenza inombolo efanayo kolunye uhlangothi.
- Uma ufuna ukukwenza kube nzima kancane, ungenza lo msebenzi ngebhande lokumelana phezu kwamadolo akho.
4. Ukuzivocavoca ngeplangwe
Ipulangwe liwukuzivocavoca okuhle okuqinisa umzimba wonke, ikakhulukazi imisipha engaphakathi. Kunezindlela eziningi ezahlukene zokukwenza.
- Ipulangwe Eliseceleni: Thembela phambili, ugcine izindololwane zakho nezingalo zakho phansi. Gcina ingalo yakho engaphezulu ingaphezu komlenze wakho ongaphezulu. Gcina umzimba wakho uqonde, ungavumeli izinqe zakho zithinte phansi, bese ubamba imizuzwana engama-20-30. Shintsha izinhlangothi bese uphinda ngakolunye uhlangothi.
- Ipulangwe Eliseceleni Elinokususwa: Ngena esimweni esifanayo neplangwe eliseceleni njengakuqala. Gcina umzimba wakho uqondile bese uphakamisa umlenze wakho ophezulu uqonde phezulu. Bamba lesi simo imizuzwana embalwa. Lokhu kunzima kancane, ngakho-ke kwenze isikhathi esincane ngangokunokwenzeka ekuqaleni.
- Ipulangwe Eliseceleni Elinokuphakamisa Imilenze: Hlala endaweni yepulangwe eliseceleni, phakamisa umlenze wakho ophezulu bese uwuhlisa phansi. Ungavumeli umlenze wakho ongezansi ukuthinta. Phinda lokhu izikhathi eziyi-10-12 bese ushintsha izinhlangothi.
Faka lezi zivivinyo ohlelweni lwakho lwansuku zonke. Nakuba zingase zibe nzima ekuqaleni, njengoba uqhubeka nokuzenza, uzobona ukuthi amandla akho, ukuguquguquka, kanye nokulinganisela kuzokwanda. Futhi ubuhlungu buzoncipha kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- I-Ankylosing Spondylitis yisimo esingalawulwa ngokuphathwa kahle. Ukuzivocavoca umzimba kubaluleke kakhulu kulokhu.
- Ukuqinisa imisipha ezungeze izinqe zakho kunganciphisa ubuhlungu, kuthuthukise ibhalansi, futhi kwenze imisebenzi yansuku zonke ibe lula.
- Njalo thintana nodokotela wakho noma isazi se-physiotherapist ngaphambi kokuqala noma yimuphi umkhuba omusha wokuzivocavoca.
- Uma uzwa ubuhlungu ngenkathi uzivocavoca, gwema ukuzicindezela. Lalela umzimba wakho. Qala kancane kancane bese wandisa kancane kancane isikhathi kanye nezikhathi ozivocavoca ngazo.
- Imiphumela oyitholayo ngokuzivocavoca njalo iphezulu kakhulu, ngakho ungayeki bese uqhubeka.
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