Zochita zodziwika bwino zakubwezeretsa phewa

Zamkati

• Momwe mungapangire zolimbitsa thupi pamapewa
• Zochita 1:
• Zochita 2:
• Zochita 3:

Zochita zolimbitsa thupi zimathandizira kupezanso kuvulala pamalumikizidwe, mitsempha, minofu kapena tendon za phewa chifukwa zimathandiza thupi kuzolowera chiwalo chomwe chakhudzidwa, kupewa zoyesayesa zosafunikira pazochitika za tsiku ndi tsiku, monga kusuntha mkono, kunyamula zinthu kapena kuyeretsa nyumba, mwachitsanzo.

Nthawi zambiri, kuchita masewera olimbitsa thupi paphewa kuyenera kuchitidwa tsiku lililonse kwa miyezi 1 mpaka 6, mpaka mutha kuchita masewera olimbitsa thupi popanda zovuta kapena mpaka pomwe dokotala wamankhwala kapena physiotherapist akuvomereza.

Kugulitsa pamapewa kumagwiritsidwa ntchito osati kungochira kuvulala kwamasewera monga zikwapu, kusokonezeka kapena bursitis, komanso pochiza maopaleshoni kapena mafupa ovulala kwambiri, monga tendonitis ya phewa, mwachitsanzo.

Momwe mungapangire zolimbitsa thupi pamapewa

Zochita zina zodziwika bwino zomwe zimagwiritsidwa ntchito pochotsa phewa ndi monga:

Zochita 1:

Khalani pamalo othandizira anayi, monga akuwonetsera pachithunzi 1, kenako kwezani dzanja lanu popanda chovulaza, tsekani maso anu ndikukhalabe pamasekondi 30, ndikubwereza katatu;

Zochita 2:

Imani kutsogolo kwa khoma ndi mpira wa tenisi m'manja mwa phewa lomwe lakhudzidwa. Kenako kwezani phazi limodzi kuti mukhale olimba, kwinaku mukuponya mpira kukhoma maulendo 20. Bwerezani zochitikazo kanayi ndipo, nthawi iliyonse, sinthani phazi lomwe lakwezedwa;

Zochita 3:

Imani ndikugwira, ndi dzanja la phewa lomwe lakhudzidwa, mpira wamiyendo kukhoma, monga zikuwonetsedwa pachithunzi 2. Kenako, pangani mayendedwe ozungulira ndi mpirawo, kupewa kupindika mkono, kwa masekondi 30 ndikubwereza katatu.

Ntchitoyi iyenera, kuthekera kulikonse, kutsogozedwa ndi physiotherapist kuti ikwaniritse zochitikazo ndi kuvulazidwa ndikusintha gawo lakusintha kwachiritso, ndikuwonjezera zotsatira.