Momwe Mungayesere ndikuwonjezera Kupirira Kwanu

Zamkati

• Nchifukwa chiyani anthu ena ali ndi kulekerera kopweteka kwambiri?
• Kuyesa kupirira kwanu
• Zojambulajambula
• Cold chosindikizira njira
• Mamba mwamphamvu
• Njira zowonjezera kulekerera kupweteka
• Yoga
• Kuchita masewera olimbitsa thupi
• Kuphunzitsa
• Zithunzi zamaganizidwe
• Zowonjezera
• Mfundo yofunika

Kodi kulekerera kupweteka ndi chiyani?

Kupweteka kumabwera m'njira zosiyanasiyana, kaya ndi zotentha, zophatikizana, kapena kupweteka mutu. Kulekerera kwanu kumatanthauza kuchuluka kwa zowawa zomwe mutha kupirira. Izi ndi zosiyana ndi zovuta zanu.

Malo opweteka anu ndiye malo ocheperako pomwe china chake, monga kuthamanga kapena kutentha, chimakupweteketsani. Mwachitsanzo, wina yemwe ali ndi vuto lochepa kwambiri amayamba kumva kupweteka pakangokhala zovuta zochepa zomwe zimagwiritsidwa ntchito m'thupi lawo.

Kulekerera ndi kupweteka kumasiyana pakati pa munthu ndi munthu. Zonsezi zimadalira kulumikizana kovuta pakati pamitsempha yanu ndi ubongo.

Pemphani kuti mudziwe zambiri chifukwa chake anthu ena ali ndi zowawa zopweteka kwambiri komanso ngati zingatheke kukulitsa kulekerera kwanu.

Nchifukwa chiyani anthu ena ali ndi kulekerera kopweteka kwambiri?

Kumva kupweteka ndichinthu chofunikira. Ikhoza kukuchenjezani za matenda kapena kuvulala komwe kungafune kuthandizidwa.

Mukamva kupweteka, mitsempha yapafupi imatumiza zizindikilo kuubongo wanu kudzera mu msana wanu. Ubongo wanu umatanthauzira chizindikirochi ngati chizindikiro cha ululu, chomwe chimatha kukhazikitsa malingaliro oteteza. Mwachitsanzo, mukakhudza chinthu china chotentha kwambiri, ubongo wanu umalandira zizindikiro zosonyeza kupweteka. Izi zitha kukupangitsani kukoka dzanja lanu mwachangu osaganizira.

Zinthu zambiri zimatha kuyambitsa njira yolumikizirana yolumikizana pakati paubongo ndi thupi lanu. Izi zikuphatikiza:

• Chibadwa. akusonyeza kuti majini anu angakhudze momwe mumaonera kupweteka. Zamoyo zanu zingakhudzenso momwe mumayankhira mankhwala opweteka.
• Zaka. Okalamba atha kukhala ndi vuto lopweteka kwambiri. Kafukufuku wowonjezereka amafunikira kuti mumvetsetse chifukwa chake.
• Kugonana. Pazifukwa zosadziwika, akazi amatenga nthawi yayitali komanso kuwawa kwambiri kuposa amuna.
• Matenda osatha. Popita nthawi, matenda osachiritsika, monga migraines kapena fibromyalgia, amatha kusintha kupirira kwanu.
• Matenda amisala. Ululu umanenedwa kawirikawiri mwa anthu omwe ali ndi vuto la kukhumudwa kapena mantha.
• Kupsinjika. Kukhala wopanikizika kwambiri kumatha kupweteka kwambiri.
• Kudzipatula pagulu. Kudzipatula kumatha kuwonjezera kukumana ndi zowawa ndikuchepetsa kupilira kwanu.
• Zochitika zakale. Zochitika zanu zam'mbuyomu zowawa zimatha kukhudza kupilira kwanu. Mwachitsanzo, anthu omwe nthawi zambiri amakhala otentha kwambiri amatha kupwetekedwa mtima kuposa ena. Komabe, anthu omwe adakumana ndi zoyipa kwa dotolo wamankhwala amatha kukhala ndi mayankho olimba ngakhale atakumana ndi zing'onozing'ono pamaulendo amtsogolo.
• Ziyembekezero. Makulidwe anu ndi njira zophunzirira kuthana nazo zingakhudze momwe mumaganizira momwe muyenera kumvera kapena kuchitapo kanthu zokumana nazo zopweteka.

Kuyesa kupirira kwanu

Kulekerera kupweteka kumakhala kovuta kuyeza molondola. Akatswiri apeza njira zingapo zoyezera, ngakhale kudalirika kwa njirazi kumatsutsanabe. Nazi njira zina zoyeserera kupweteka kwanu:

Zojambulajambula

Dolorimetry imagwiritsa ntchito chida chotchedwa dolorimeter kuti chifufuze kuchepa kwa ululu komanso kulekerera kupweteka. Pali mitundu ingapo yazida, kutengera mtundu wa zomwe zimalimbikitsa. Ma dolorimeter ambiri amagwiritsa ntchito kutentha, kukakamiza, kapena kukondoweza kwamagetsi m'mbali zina za thupi lanu mukamanena za ululu wanu.

Cold chosindikizira njira

Mayeso ozizira ozizira ndi imodzi mwanjira zodziwika bwino kwambiri zodziwira kulekerera kupweteka. Zimaphatikizapo kulowetsa dzanja lanu mu chidebe chamadzi ozizira kwambiri. Mudzauza aliyense amene akuyesa mayeso mukayamba kumva kupweteka. Kupweteka kwanu kumatsimikiziridwa ndi kuchuluka kwa nthawi pakati poyambira mayeso ndi lipoti lanu loyamba la ululu.

Ululu ukakhala wosapiririka, mutha kuchotsa dzanja lanu. Nthawi yapakati pa mayeso imayamba ndikuti mumachotsa dzanja lanu kumawerengedwa kuti mukulekerera.

Ngakhale kuti njirayi ndi yotchuka kwambiri kuposa ena, akatswiri ena amakayikira kudalirika kwake. Nthawi zambiri zimakhala zovuta kusunga kutentha kwa madzi nthawi zonse. Ngakhale kusiyanasiyana kwakanthawi pamadzi kutentha kumatha kukhudza kwambiri kupweteka kwakanthawi komanso nthawi yolekerera.

Mamba mwamphamvu

Madokotala amagwiritsanso ntchito mafunso amafunsidwa kapena masikelo kuti awathandize kumvetsetsa kupweteka kwa wina komanso momwe mankhwala ena opweteka amagwirira ntchito. Zitha kugwiritsidwanso ntchito ngati chisonyezo cha momwe kulekerera kupweteka kwa munthu kumasinthira pakapita nthawi.

Mafunso omwe amagwiritsidwa ntchito kuti azindikire kulekerera kupweteka ndi awa:

• Mafunso a McGill Pain
• Mafunso amafupipafupi a Inventory
• Mafunso a Oswestry Disability Index
• Wong-Baker ATHANDIZA kuchuluka kwa kupweteka
• kukula kwa analog

Njira zowonjezera kulekerera kupweteka

Pogwira ntchito pang'ono, mutha kusintha momwe mumaonera kupweteka komanso kukulitsa kupirira kwanu.

Yoga

Yoga imasakanikirana mthupi mwathu ndikulimbitsa thupi, kusinkhasinkha, komanso kuphunzitsa m'maganizo. Zapezeka kuti anthu omwe amachita yoga nthawi zonse amatha kulekerera zowawa zambiri kuposa omwe sanatero.

Ophunzira nawo omwe ankachita yoga nawonso amawoneka kuti ali ndi imvi zambiri m'magawo ena okhudzana ndi kukonza ululu, kuwongolera ululu, komanso chidwi. Dziyesereni nokha pogwiritsa ntchito malangizo athu otsimikizika a yoga kwa oyamba kumene komanso yogis okonzeka.

Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi, makamaka kuchita masewera olimbitsa thupi, kumathandizanso kulekerera kupweteka ndikuchepetsa kuzindikira kwakumva.

Mwachitsanzo, kafukufuku wina adapeza kuti pulogalamu yoyenda panjinga yocheperako yolimbitsa thupi idakulitsanso kulekerera kupweteka. Komabe, sizinakhudze malire.

Kuphunzitsa

Kungonena kuti "ow" pamene mukumva kuwawa kumatha kukhala ndi zotsatira zenizeni pamomwe mumamvera.

Kafukufuku wa 2015 adatenga nawo gawo ochita mayeso ozizira ozizira. Ena adafunsidwa kuti anene "ow" akamira mmanja, pomwe ena adalangizidwa kuti asachite chilichonse. Omwe adatchulira zowawa zawo amawoneka kuti ali ndi kulekerera kwakukulu.

Zakale zidapeza zomwezi pomwe anthu amatemberera poyesa kuzizira. Iwo anali ndi kulekerera kwakukulu kwa ululu kuposa iwo omwe ankanena mawu osalowerera ndale.

Zithunzi zamaganizidwe

Zithunzi zamaganizidwe amatanthauza kupanga zithunzi zooneka bwino m'maganizo mwanu. Kwa anthu ena, izi zitha kukhala zofunikira kuthana ndi ululu. Pali njira zambiri zochitira izi.

Nthawi ina mukamva kuwawa, yesani kulingalira zowawa zanu ngati mpira wofiira, wophulika. Kenako, chepetsani mpira pang'onopang'ono m'maganizo mwanu ndikusintha kukhala mthunzi wabuluu.

Mutha kulingaliranso kuti muli m'malo osambira abwino, ofunda. Yerekezerani thupi lanu likusangalala. Zithunzi zilizonse zomwe mungagwiritse ntchito, yesetsani kukhala mwatsatanetsatane momwe mungathere kuti mupindule kwambiri.

Zowonjezera

Biofeedback ndi mtundu wa mankhwala omwe amathandizira kukulitsa kuzindikira kwanu momwe thupi lanu limayankhira pamavuto ndi zina zoyambitsa. Izi zimaphatikizapo ululu.

Pakati pa gawo la biofeedback, wothandizira adzakuphunzitsani momwe mungagwiritsire ntchito njira zopumulira, zolimbitsa thupi, komanso zolimbitsa thupi kuti muchepetse mayankho amthupi lanu kupsinjika kapena kupweteka.

Biofeedback imagwiritsidwa ntchito kuthandizira kuthana ndi zovuta zosiyanasiyana zamaganizidwe ndi thupi. Izi zimaphatikizapo kupweteka kwakumbuyo kosalekeza komanso kutuluka kwa minofu.

Mfundo yofunika

Zomwe zimapweteka zimakhala zovuta. Ngakhale kuti nthawi zonse simungathe kusintha magwero a zowawa zanu, pali njira zomwe mungasinthire malingaliro anu akumva ululu. Onetsetsani kuti mwawona dokotala ngati mukumva kuwawa komwe kukukulira kapena kusokoneza moyo wanu watsiku ndi tsiku.