Malangizo Olimbitsa Thupi ndi Kulimbitsa Thupi a Nyamakazi ya Psoriatic

Zamkati

• 1. Kukonzekera
• 2. Kuyenda
• 3. Kuphunzitsa kulemera
• 4. Kuchita masewera olimbitsa thupi
• 5. Kusambira
• 6. Kuzizilitsa
• Zochita zina
• Pamene kuchita masewera olimbitsa thupi kumapweteka
• Tengera kwina

Matenda a Psoriatic ndi masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndi njira yothanirana ndi kupweteka kwamalumikizidwe ndi kuuma komwe kumayambitsidwa ndi psoriatic arthritis (PsA). Ngakhale ndizovuta kulingalira kuchita masewera olimbitsa thupi mukamva kuwawa, kuchita masewera olimbitsa thupi kumathandiza.

Sichiyenera kukhala chovuta, ndipo simukufuna kuchita chilichonse chomwe chingawonjezere zizindikiro zanu. Zochita zolimbitsa thupi zimawonjezera kupsinjika kwamafundo anu, koma machitidwe osavuta, ochepetsa mphamvu amatha kusintha kuyenda ndikuchepetsa kuuma.

Kuchita masewera olimbitsa thupi nthawi zonse kumathandizanso kuchepetsa nkhawa komanso kukulitsa moyo wabwino. Chofunikira ndikuti muzikumbukira zomwe mumachita zolimbitsa thupi komanso kumvera zisonyezo za thupi lanu.

Ngati mwayamba kuchita masewera olimbitsa thupi, kapena kungobwereranso, yambani ndi chinthu chophweka ndikumanga pang'onopang'ono. Lankhulani ndi dokotala musanayambe chizolowezi chatsopano. Atha kukupatsani malingaliro oti mungayambirepo kapena kukulangizani za mayendedwe omwe muyenera kupewa.

Nawa maupangiri asanu ndi limodzi olimbitsa thupi kuti muchepetse zizindikiro za PsA.

1. Kukonzekera

Kutentha musanachite masewera olimbitsa thupi kumatha kupewa kupweteka komanso kuvulala. Ndikofunika kwambiri ngati muli ndi nyamakazi.

Kutambasula ndi gawo lofunikira lotentha ndipo kumatha kuteteza minofu ndi mafupa onse. Kutambasula kumatha kuphatikizira kukhala ndi malo kwa masekondi 15 mpaka 30. Zitha kuphatikizanso kutambasula kwamphamvu, komwe kumagwira ndikuwongolera thupi lanu kwinaku likutambasula, ngati mabwalo amchiuno.

Yang'anani pazotambasula zomwe sizimakhudza kwambiri malo omwe akukuvutitsani kwambiri, koma onetsetsani kuti mutambasula malo ovuta kuti mupewe kupweteka komanso kuvulala.

Sikuti kutambasula kokha kungakuthandizeni kupewa kuvulala, kumatha kukulitsa magwiridwe antchito anu ndi zotsatira zomwe mumapeza kuchokera kuntchito yanu.

2. Kuyenda

Kuyenda ndimachitidwe oyeserera komanso owona otsika. Ngati nyamakazi imakhudza mapazi anu, onetsetsani kuti mumavala nsapato zomwe zimakwanira bwino, perekani chithandizo chabwino, ndipo musatsinize zala zanu. Muthanso kupeza ma insoles apadera kuti mutetezedwe.

Yendani mphindi 20 tsiku lililonse kapena onjezani mayendedwe achidule kulikonse komwe mungathe. Kuti muwonjezere kuyenda muzochita zanu za tsiku ndi tsiku:

• Sankhani malo oimikapo magalimoto kwambiri ndikuyenda mtunda wowonjezerapo.
• Dzukani ndikuyenda mozungulira nyumba yanu kapena bwalo kangapo patsiku.
• Tengani njira yayitali ndikuwonjezerapo pang'ono pomwe zingatheke.
• Yendani mozungulira kapena mugwiritse ntchito chopondera.

Mukamayenda, samalani momwe mumasunthira malo anu. Onjezerani muzowonjezera zingapo kulikonse komwe mungathe. Sungani ziwalo zomwe zakhudzidwa ndikuchita bwino kwawo kangapo patsiku.

3. Kuphunzitsa kulemera

Minofu yamphamvu imathandizira kuthandizira mafupa, ndipo kuphunzira zolimbitsa thupi kumatha kuthandiza kuti minofu yanu ikhale yolimba komanso yathanzi.

Cholinga cholimbitsa zolimbitsa thupi kangapo sabata kapena tsiku lililonse. Mufuna kupatsa minofu yanu mpumulo pakati pa masiku olimbitsa thupi.

Zitsanzo zophunzitsira kunenepa zomwe zimapindulitsa nyamakazi ya psoriatic ndizo:

• kugwira zolemera mapaundi 5 molunjika kuchokera mthupi lanu kutalika kwa mkono
• ziwombankhanga zakufa ndi zolemera zomwe mungathe kunyamula
• squats ndi mapapu
• Ma Pilates

Siyani kuphunzira mphamvu kwa masiku angapo ngati mwayamba kutupa kapena kupweteka. Funsani dokotala musanayambirenso ngati akupitirizabe kuyambitsa vuto.

Ngati mukumva kupweteka kwa nyamakazi, gwiritsani ntchito masewera olimbitsa thupi kuti mulimbitse minofu yanu pomangirira popanda kusuntha mafupa.

4. Kuchita masewera olimbitsa thupi

Kaya muli ndi nyamakazi kapena ayi, kuchita masewera olimbitsa thupi ndibwino pamtima wanu. Zimathandizira kukhala wathanzi komanso kumakweza mphamvu. Kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa kunenepa, komwe kumathandizanso kuti muchepetse kuthamanga.

Pali njira zambiri zosangalatsa zochitira masewera olimbitsa thupi, monga:

• kuyenda mofulumira
• kupalasa njinga
• kusambira
• pogwiritsa ntchito makina ozungulira
• othamangitsa madzi
• tai chi
• pogwiritsa ntchito makina opalasa

Ngati simunakhalepo nawo posachedwa, yambani pang'onopang'ono. Pang'ono ndi pang'ono onjezani liwiro lanu komanso nthawi yolimbitsa thupi mpaka mutazichita pafupifupi mphindi 20 mpaka 30, katatu pamlungu. Ngati zimfundo zanu sizingagwire nthawi yayitali, igawani pakadali mphindi 10 tsiku lonse.

5. Kusambira

Njira ina yosangalatsa yochitira masewera olimbitsa thupi ndikumenya dziwe.

Kusambira kumagwiritsa ntchito malo anu ophatikizika ndipo kumakupatsirani zochitika zolimbitsa thupi. Madzi amathandizira malo anu ogwira ntchito molimbika, ndipo ndizosavuta kuchita zolimbitsa thupi mwendo ndi mikono m dziwe. Komanso dziwe lotenthedwa limatha kuthana ndi kulumikizana komanso kuuma kwa minofu.

Zitsanzo za masewera olimbitsa thupi osavuta m'madzi ndi monga:

• Patsogolo mkono ukufika. Kwezani dzanja limodzi kapena onse awiri mmwamba momwe mungathere, kuyambira ndikumizidwa m'madzi.
• Mabwalo ozungulira. Pangani mabwalo ndi manja anu pansi pamadzi.
• Kusintha kwa mwendo. Kusunga khoma la dziwe moyenera ngati kuli kofunikira, sungani mwendo wanu patsogolo panu ndikubwerera kumbuyo kwanu.

Kwa anthu ambiri omwe ali ndi PsA, dziwe silimakulitsa mavuto akhungu. Komabe, mungafune kuthira mafuta odzola mukasambira kuti muchepetse khungu.

6. Kuzizilitsa

Kuzizira pambuyo pa gawo lochita masewera olimbitsa thupi kumathandiza kupewa kupweteka ndi kuvulala, monganso kutentha. Apanso, kutambasula kumatha kukhala kopindulitsa munthawi yozizira.

Kutambasula kumatha kukuthandizani kuti mukhale okhwima, kupewa zovuta zomwe zingayambitse kuvulala mukamaliza kulimbitsa thupi. Yesani zitsanzo zazabwino zoziziritsa, monga:

• Gona kumbuyo kwako ndi kuwongola mwendo umodzi pamwamba pako kuti utambasule zingwe zako.
• Imani molunjika, mangani zala zanu kumbuyo kwanu, ndikuwongola mikono yanu ndikukweza chibwano chanu kudenga.
• Kokani chidendene chakumanzere kumanzere kwanu. Kenako, sinthani miyendo.

Zochita zina

Mankhwala othandizira, monga yoga ndi tai chi, amathandizira kulimbikitsa kulumikizana kwa thupi. Kusunthira pang'onopang'ono, kosafatsa kumatha kukonza komanso kulumikizana.

Njira zopumira komanso kupuma mwakuya zogwirizana ndi yoga zitha kuthandiza kuti muchepetse kupsinjika. Zochita izi nthawi zambiri zimachitika pagulu, zomwe zingakulimbikitseni.

Zochita zina zowonjezera monga kutema mphini ndi kusinkhasinkha zitha kuthandiza kuchepetsa kupsinjika ndikulimbikitsa kupumula.

Pamene kuchita masewera olimbitsa thupi kumapweteka

Kaya ntchito yanu ndi yotani, pangakhale nthawi zina pomwe simungamvetse. Kumbukirani kumvera thupi lanu ndikupumulirani masiku. Kukakamiza malo otupa kuti achitepo kanthu kumatha kubweretsa vuto lalikulu.

Koma mutha kulimbitsa thupi mbali zomwe sizikumva kuwawa. Mwachitsanzo, ngati manja anu akufuna kupuma, yesani kuyenda kapena kuchita masewera olimbitsa thupi. Ngati zala zanu zakupweteka, mutha kulimbitsa thupi lanu ndi mapewa anu.

Phukusi lachisanu lingathandize kuchepetsa kutupa kwa mafupa. Malangizo ena ndi awa:

• Ikani chimodzi kwa mphindi 10 maola angapo, koma musayike ayezi pakhungu lanu.
• Gwiritsani ntchito phukusi la ayezi lokutidwa ndi thaulo.
• Lolani osachepera ola limodzi pakati pa mapaketi a ayezi.

Mukawona kuti icing imapangitsa kuti nyamayo iwonongeke, funsani adotolo kuti akupatseni malangizo ena.

Ululu womwe umatha kupitilira maola ochepa mutachita masewera olimbitsa thupi ukhoza kuwonetsa kuti mukukankha kwambiri. Tengani zosavuta nthawi ina mukamagwira ntchito yolimbitsa thupi.

Kupweteka kwa minofu kumawonekera kwambiri mukayamba mtundu wina wa masewera olimbitsa thupi. Ngakhale zimachepa pakapita nthawi, kupweteka kwina mukamachita masewera olimbitsa thupi ndichizolowezi. Nthawi zina zimatenga maola 24 mpaka 48 kuti muzimva kuwawa, zomwe sizachilendo, nazonso.

Tengera kwina

Kusuntha ndikwabwino kwa thupi lanu, koma mungafune kusankha masewera olimbitsa thupi osavuta pamalumikizidwe. Chofunika koposa, sankhani zinthu zomwe mumakonda, motero mumatha kumamatira.

Ngati mukumva kupweteka kwakanthawi palimodzi mukuchita masewera olimbitsa thupi, siyani pomwepo. Izi zikhoza kukhala chizindikiro cha kutupa mu mgwirizano, zomwe zingayambitse kuwonongeka.

Ngati mukumva kupweteka kosalekeza komwe sikumatha maola 24 mutatha kuwonekera ndikuthandizira kunyumba, funsani dokotala kuti awonetsetse kuti palibe chiwonongeko chophatikizana.