Zochita zolimbitsa nyamakazi

Zamkati

• 1. Zolimbitsa thupi m'manja ndi zala
• 2. Kuchita masewera olimbitsa thupi
• 3. Zochita zolimbitsa bondo
• Zochita zina za nyamakazi

Kuchita masewera olimbitsa thupi nyamakazi kumalimbitsa minofu yolumikizana ndi ziwalo zomwe zakhudzidwa ndikuwonjezera kusinthasintha kwa tendon ndi ligaments, kumapangitsa kukhazikika pamayendedwe, kuchepetsa ululu komanso chiopsezo chosokonekera.

Momwemonso, machitidwewa ayenera kutsogozedwa ndi physiotherapist, kutengera msinkhu ndi digiri ya nyamakazi, komanso kuphatikiza ndi kulimbitsa njira. Tikulimbikitsidwanso kuyika compress yotentha kwa mphindi 15 mpaka 20 pamalumikizidwe okhudzidwa, kuti mupumule ndikuwonjezera mayendedwe osiyanasiyana, kuthandizira kuchita masewera olimbitsa thupi.

Kuphatikiza apo, masewera olimbitsa thupi osakhudza thupi monga madzi othamangitsira madzi, kusambira, kuyenda komanso kuphunzira zolimbitsa thupi, akamachita motsogozedwa ndi katswiri wodziwa bwino, amalimbikitsidwa kwa iwo omwe ali ndi matendawa, chifukwa amalimbitsa minofu, mafuta olumikizira mafupa komanso kusintha kusinthasintha.

1. Zolimbitsa thupi m'manja ndi zala

Zochita zina za nyamakazi m'manja zitha kukhala:

• Zochita 1: Tambasulani dzanja limodzi ndipo mothandizidwa ndi dzanja linalo, kwezani kanjedza mmwamba. Kenako, kankhirani pansi. Bwerezani nthawi 30 ndipo, kumapeto, khalani mphindi 1 pamalo aliwonse;
• Zochita 2: Tsegulani zala zanu ndikutseka dzanja lanu. Bwerezani nthawi 30;
• Zochita 3: Tsegulani zala zanu kenako nkutseka. Bwerezani nthawi 30.

Izi zitha kuchitika katatu pasabata, komabe, muyenera kusiya kuzichita ngati mukumva kuwawa ndikufunsira kwa physiotherapist kapena dokotala.

2. Kuchita masewera olimbitsa thupi

Zochita zina zamatenda am'mapewa zitha kukhala:

• Zochita 1: Kwezani manja anu patsogolo. Bwerezani nthawi 30;
• Zochita 2: Kwezani manja anu kumbali mpaka kutalika kwa phewa. Bwerezani nthawi 30.

Zochita izi zitha kuchitika katatu pasabata, komabe, ngati mukumva kuwawa, muyenera kusiya kuzichita ndikufunsira kwa physiotherapist kapena dokotala.

3. Zochita zolimbitsa bondo

Zochita zina za nyamakazi yamaondo zitha kukhala:

• Zochita 1: Pamalo ogona ndi m'mimba, mutatambasula miyendo, pindani bondo limodzi kupita pachifuwa kasanu ndi kawiri. Kenako, bwerezani kwa bondo linalo kasanu ndi kawiri;
• Zochita 2: Pamalo ogona ndi m'mimba, ndi miyendo yowongoka, kwezani mwendo umodzi, kuuyendetsa nthawi zisanu ndi zitatu. Kenako, bwerezani mwendo winawo kasanu ndi kawiri;
• Zochita 3: Pogona, pindani mwendo umodzi kasanu ndi kamodzi. Kenako bweretsani mwendo wina kangapo kasanu ndi kamodzi.

Mutha kuchita izi mpaka katatu pamlungu, komabe, ngati mukumva kuwawa muyenera kusiya kuzichita ndikufunsira kwa physiotherapist kapena dokotala.

Kuphatikiza pa masewerawa, wodwalayo ayenera kukhala ndi magawo a physiotherapy kuti athandize kuthana ndi matenda a nyamakazi monga kupweteka, kutupa komanso kufiira kwamagulu omwe akhudzidwa. Dziwani zambiri pa kanemayu:

Zochita zina za nyamakazi

Zochita zina zamatenda am'mimba, zomwe zimayenera kuchitika katatu pa sabata komanso motsogozedwa ndi physiotherapist, zitha kukhala:

• Kusambira ndi madzi othamangitsa chifukwa amathandizira ndikulimbitsa minofuyo osawatha;
• Yendetsani njingandikupita kukayenda chifukwa nawonso ndi masewera olimbitsa thupi omwe amathandizira kuthira mafuta olumikizira mafupa ndipo samakhudza kwenikweni;
• Tai Chi ndi Pilates chifukwa kumawonjezera kusinthasintha kwa minofu ndi minyewa, popanda kuvulaza mafupa;
• Olimbitsa thupi, zomwe ziyenera kuchitika kawiri pa sabata, kulimbitsa minofu ndikuchepetsa zochulukirapo pamalumikizidwe.

Odwala nyamakazi sayenera kuchita masewera olimbitsa thupi monga kuthamanga, kulumpha chingwe, tenisi, basketball ndi kudumphaMwachitsanzo, chifukwa amatha kukulitsa kutupa m'malo olumikizirana mafupa, kukulitsa zizindikilo. Ayeneranso kukhala osamala kwambiri pophunzitsa kulemera chifukwa cha zolemera zomwe zimagwiritsidwa ntchito pochita masewera olimbitsa thupi.

China chofunikira pakuthandizira kukonza matenda a nyamakazi ndikukhala ndi kulemera koyenera, chifukwa kunenepa kwambiri kumawononganso malo, makamaka mawondo ndi akakolo. Kutenga mankhwala omwe dokotala wa rheumatologist adalemba ndikofunikanso, chifukwa kuchita masewera olimbitsa thupi sikungachiritse nyamakazi. Dziwani zambiri za Chithandizo cha Arthritis.