Njira 6 Zosinthira Kumbuyo Kwanu

Zamkati

• Momwe mungasokonezere msana wanu
• Ndakhala pansi mozungulira kasinthasintha
• Mphaka Chipilala
• Kugwada pachifuwa
• Kutembenuka kwakumbuyo kwakumbuyo
• Bridge kutambasula
• Kutsika kumbuyo kumbuyo
• Njira zodzitetezera komanso nthawi yoyenera kupewa
• Nthawi yoti muwonane ndi dokotala
• Kutenga

Inde, ndibwino kuthyola msana wanu. Mukamachita izi, simuku "kuthyola" msana wanu. Ganizirani izi monga kusintha, kumasula kupanikizika, kapena kutambasula minofu yanu. Ndi zomwezo zomwe zimachitika mukamaswa zala zanu, zala zakumapazi, khosi, kapena zimfundo zina.

Ngati mukungofuna kudziwa momwe mungapangire kuti msana wanu uzimva bwino chifukwa mumakhala, kuchita masewera olimbitsa thupi, kapena kugwiritsa ntchito minofu yanu yakumbuyo kwambiri, ndiye kuti muli pamalo oyenera. Tiyeni tiwone momwe tingawononge msana wanu mosamala, ndi zinthu ziti zofunika kuzisamala, komanso zomwe zingafune ulendo wopita kwa dokotala.

Momwe mungasokonezere msana wanu

Pali njira zambiri zosinthira kumbuyo kwanu mosasamala kanthu komwe muli, bola ngati muli ndi malo oti mugone kapena kukhala. Nazi njira zina zomwe mungayesere.

Ndakhala pansi mozungulira kasinthasintha

1. Mukakhala pansi, tengani mwendo wanu wamanzere pamwamba pa mwendo wanu wakumanja.
2. Ikani chigongono chanu chakumanja pa bondo lanu lamanzere, kenako mutembenuzire thupi lanu lakumanzere kumanzere.
3. Gwirani malowa masekondi 10.
4. Bwererani komwe mudakhala.
5. Bwerezani izi ndi mwendo wanu wakumanja pamiyendo yanu, mutembenukire kwina.

Mphaka Chipilala

1. Gwadirani pansi ndi manja anu.
2. Pendekera kumbuyo kwako pang'onopang'ono, kukokera m'mimba m'mwamba ndikukankhira kumbuyo kwako.
3. Pendekera pang'onopang'ono m'mimba mwako pansi ndikukokera kumbuyo kwako, ndikulola mimba yako ikhale pansi.
4. Bwererani kumalo anu oyambirira.
5. Chitani izi osachepera atatu, mukumachita magawo awiri tsiku lililonse.

Kugwada pachifuwa

1. Ugone kumbuyo kwako.
2. Kwezani mawondo anu pachifuwa, mwendo umodzi panthawi, ndikuwakhazika pafupi ndi chifuwa chanu momwe mungathere ndi manja anu.
3. Bwerezani kawiri kapena katatu pagawo lililonse, osachepera kawiri patsiku.

Kutembenuka kwakumbuyo kwakumbuyo

1. Ugone kumbuyo kwako.
2. Kwezani mawondo anu kuti akhale opindika.
3. Khalani phewa lanu chete, sungani m'chiuno mwanu mbali imodzi kuti bondo kumbaliyo likukhudza nthaka.
4. Gwirani malowa masekondi khumi.
5. Pang'onopang'ono bwezerani mawondo anu pamalo awo akale.
6. Bwerezani mbali inayo.
7. Chitani izi kawiri kapena katatu, kawiri patsiku.

Bridge kutambasula

1. Ugone kumbuyo kwako.
2. Bweretsani mapazi anu kumtunda kwanu kuti mawondo anu akwere.
3. Kwezani m'chiuno mwanu kuti thupi lanu liziyenda kuchokera phewa lanu mpaka m'maondo anu.

Kutsika kumbuyo kumbuyo

1. Ugone kumbuyo kwako.
2. Kwezani mawondo anu kuti akhale opindika. Onetsetsani kuti pansi pa phazi lanu muli mokwanira pansi.
3. Flexetsani minofu yanu yam'mimba kuti mimba yanu ikhale yolimba.
4. Gwirani kusinthaku kwa masekondi pafupifupi 5.
5. Pumulani minofu yanu yam'mimba.
6. Flexitsani minofu yanu yakumbuyo kuti msana wanu uzilumikizana kwathunthu ndi nthaka, ngati kuti mukuyesera kuti muyandikire mchombo wanu pansi.
7. Gwirani malowa kwa masekondi pafupifupi 5.
8. Pumulani minofu yanu yakumbuyo.
9. Bwerezani njira izi pamwambapa osachepera kasanu patsiku. Onjezani kubwereza izi momwe mumamverera bwino ndi masewera olimbitsa thupi mpaka mutha kufikira 30 tsiku lililonse.

Njira zodzitetezera komanso nthawi yoyenera kupewa

Nthawi iliyonse mukayesa kuswa msana wanu, chitani pang'onopang'ono, mwachangu, komanso mutayenda mosavutikira. Kugwedeza msana wanu, kuyesa kutambasula kwambiri - kapena zonse ziwiri - kumatha kuvulaza, monga kupsinjika kwa minofu, kulumikizana kophatikizana, kapena kusokonezeka kwa mafupa.

Musathyoke msana wanu ndipo mukawonane ndi dokotala posachedwa mukakumana ndi izi:

• Mwavulaza msana wanu posachedwa ndipo mumamva ngati kuti yasokonekera kapena simutha kuyisuntha kwathunthu.
• Simungathe kusunthira msana wanu mkati mwa mayendedwe ake onse kapena simungathe kusuntha konse popanda kupweteka kwakuthwa.
• Mumamva kupweteka kosalekeza kumbuyo kwanu kale, nthawi, kapena mutatha kusweka komwe sikupita ndi mankhwala opweteka.

Ndipo kulimbana ndi msana wanu kumverera bwino. Kafukufuku wa 2011 akuwonetsa kuti ngakhale kungomveka kulira kungakupangitseni kuti mumve bwino.

Ngati mumamva kupweteka kwakanthawi mukamayesa kuthyola msana kapena kupweteka kwakanthawi pambuyo pake, mutha kukhala ndi vuto lomwe likufunika chithandizo chamankhwala. Ngati ndi choncho, pitani kuchipatala musanayese kuchita izi.

Nthawi yoti muwonane ndi dokotala

Kuthyola msana wanu moyenera sikuyenera kukhala kopweteka. Onani dokotala wanu ngati muwona ululu uliwonse wosazolowereka mukatambasula kapena kusintha msana wanu, makamaka ngati upitilira nthawi yayitali mutatambasula.

Ngati muli ndi ululu wopweteka wam'mbuyo womwe kutambasula kapena kung'ambika ndi njira zina zomwe sizowononga sizikuthandizani, dokotala wanu angakulimbikitseni jakisoni wa corticosteroid wa kutupa komwe kumayambitsa matenda ngati nyamakazi.

Matenda a nyamakazi ndi omwe amachititsa kupweteka kwakumbuyo, makamaka kupweteka kwakumbuyo, mukamakalamba.

Kuvulala kumbuyo komanso kupweteka kwa nyamakazi kumatha kukhala ndi zotsatira zabwino ngati mutachiritsidwa msanga. Kuvulala mmbuyo kosavomerezeka kumatha kupangitsa kuti mafupa kapena mafupa am'mbuyo azichira mosasinthasintha. Izi zitha kukupangitsani kutaya kusinthasintha kapena kuyenda.

Matenda a nyamakazi akamakula, minofu yolumikizana imatha, zomwe zimapangitsa kuti zikhale zovuta kuchiza kapena kukonzanso ziwalo. Onani dokotala wanu posachedwa kuti mupewe zovuta zina zovuta za nyamakazi kapena zovuta zina zakumbuyo.

Kutenga

Kuthyola msana wanu nthawi ndi nthawi kotero kuti kumvekere bwino mukugwirizana kapena kupweteka pang'ono sikukuvulaza msana wanu kapena thanzi lanu lonse. Komanso silili vuto ngati mumva chikung'ambika pazochitika zanu zatsiku ndi tsiku, monga mukadzuka pampando wanu kapena mutatsamira patebulo.

Koma musang'ambe msana wanu mobwerezabwereza kapena mwamphamvu. Kuchita izi pafupipafupi kumatha kuwononga minofu yanu yolumikizana kapena kuyambitsa zovuta kapena zopindika zomwe zingakhale zopweteka kapena zimafuna kuchitidwa opaleshoni.

Ndipo ngati mukumva kuwawa kapena kupweteka kwanthawi yayitali, onani dokotala wanu kapena chiropractor kuti akuthandizeni komwe kumayambitsa vutoli.