Zochita Zapamwamba Zapamwamba 10 Zothetsera Kupweteka Kwamapewa ndi Kuuma

Zamkati

• Chidule
• Malangizo pazochitikazi
• 1. Kudutsa mchifuwa
• 2. Kutulutsidwa m'khosi
• 3. Kukula kwa chifuwa
• 4. Mphungu imakhala ndi msana
• 5. Kukhala pansi kupindika
• 6. Mabwalo amapewa
• 7. Pakhomo pakhomo kutambasula
• 8. Pansi Pagalu Pose
• 9. Kuganiza kwa Mwana
• 10. Sakani singano
• Njira zina zothandizira kupweteka kwamapewa
• Momwe mungapewere kupweteka kwamapewa
• Nthawi yoti muwonane ndi dokotala
• Onani dokotala nthawi yomweyo ngati:
• Tengera kwina

Chidule

Tsekani maso anu, pumirani kwambiri, ndikubweretsa kuzindikira kwanu m'mapewa anu, powona momwe akumvera. Mwayi kuti mudzamva kupweteka, kupsinjika, kapena kumva m'dera lino.

Kupweteka pamapewa kapena kulimba kumakhala kofala, kumakhudza. Mwamwayi, mutha kuchitapo kanthu kuti muchepetse mavuto m'mapewa anu.

Pemphani kuti muphunzire momwe mungachitire masewera olimbitsa thupi a 10 kuti muchepetse kupweteka komanso kulimba. Zochita zolimbitsa komanso zolimbikitsazi zimathandizanso kusinthasintha, kukulitsa mayendedwe anu, ndikubweretsa chilimbikitso komanso kupumula kwa mayendedwe anu.

Malangizo pazochitikazi

Chitani zolimbitsa thupi izi katatu kapena kasanu ndi kamodzi pasabata kuti muchepetse ululu wamapewa. Yambani ndi chizolowezi cha mphindi 10 ndipo pang'onopang'ono muziwonjezera nthawi mukamakula ndi kulimba.

Mukamachita masewerawa, onetsetsani kuti mukusangalala ndikutulutsa zovuta zilizonse m'mapewa mwanu komanso kwina kulikonse komwe mukumva kuti ndikulimba.

Tambasulani kokha pamlingo wabwino tsiku lililonse. Osadzikakamiza kupitirira malire anu, ndikusiya masewera olimbitsa thupi ngati mukumva kupweteka komwe kumangodutsa kusapeza pang'ono.

1. Kudutsa mchifuwa

Kuchita masewerawa kumathandizira kukulitsa kusinthasintha komanso kusunthika kwamiyendo yanu paphewa ndi minofu yoyandikira. Mukamachita masewerawa, tsitsani dzanja lanu ngati mukumva kupweteka paphewa.

1. Bweretsani dzanja lanu lamanja pachifuwa.
2. Ikani pakhosi lanu lakumanzere kapena gwiritsani dzanja lanu lamanzere kuthandizira mkono wanu.
3. Gwiritsani ntchito malowa mpaka 1 miniti.
4. Bwerezani kumbali inayo.
5. Chitani mbali iliyonse katatu.

Kuti muwonjezere kutambasula, kwezani dzanja lanu kutalika.

2. Kutulutsidwa m'khosi

Ntchitoyi ndi njira yofatsa yothetsera mavuto m'khosi mwanu ndi m'mapewa.

1. Chepetsani chibwano chanu pachifuwa. Mudzamva kutambasula kumbuyo kwa khosi lanu.
2. Pepani mutu wanu kumanzere kuti mutambasule phewa lanu lamanja.
3. Gwiritsani ntchito malowa mpaka 1 miniti.
4. Bwerezani kumbali inayo.
5. Chitani mbali iliyonse katatu.

Kukulitsa kutambasula uku:

1. Ikani dzanja lanu paphewa lanu ndi dzanja limodzi pamwamba pa khutu lanu kuti muwongolere bwino gululi.
2. Chepetsani chibwano chanu pachifuwa. Mudzamva kutambasula kumbuyo kwa khosi lanu.
3. Pepani mutu wanu kumanzere kuti mutambasule phewa lanu lamanja.
4. Gwiritsani ntchito malowa mpaka 1 miniti.
5. Bwerezani kumbali inayo.
6. Chitani mbali iliyonse katatu.

3. Kukula kwa chifuwa

Ntchitoyi imalimbikitsa kusinthasintha komanso mayendedwe amapewa anu.

1. Mukayimirira, gwirani gulu lochita masewera olimbitsa thupi, lamba, kapena thaulo kumbuyo kwanu ndi manja anu onse.
2. Limbikitsani pachifuwa chanu pamene mukuyendetsa mapewa anu wina ndi mnzake.
3. Kwezani chibwano chanu ndikuyang'ana kumwamba.
4. Gwiritsani mpaka masekondi 30.
5. Bwerezani nthawi 3-5.

Kuti mulimbikitse kutambasula, ikani manja anu pafupi pamodzi ndi thaulo kapena lamba.

4. Mphungu imakhala ndi msana

Zochita izi zimatambasula minofu yanu yamapewa. Ngati mkono uli wovuta, chitani izi mwa kugwira mapewa moyang'anizana.

1. Mukakhala pansi, kwezani manja anu kumbali.
2. Dulani zigongono zanu patsogolo pa thupi lanu ndi dzanja lanu lamanja pamwamba.
3. Pindani mivi yanu, ndikuika kumbuyo kwanu ndi manja anu pamodzi.
4. Fikitsani dzanja lanu lamanja kuti mubweretse manja anu palimodzi.
5. Gwirani malowa masekondi 15.
6. Pachimake, pukutani msana wanu momwe mumakokera zigoli zanu mozungulira chifuwa chanu.
7. Mukakoka mpweya, tsegulani chifuwa chanu ndikukweza manja anu.
8. Pitirizani kuyenda uku kwa mphindi imodzi.
9. Bwerezani kumbali inayo.

5. Kukhala pansi kupindika

Zochitikazi zimatambasula mapewa anu ndi khosi. Sungani chiuno chanu patsogolo pantchitoyi. Lolani kupotoza kuyambike kumbuyo kwanu.

1. Khalani pampando ndi akakolo anu molunjika pansi pa mawondo anu.
2. Pinditsani thupi lanu lakumanja kumanja, ndikubweretsa kumbuyo kwa dzanja lanu lamanzere ku ntchafu yanu.
3. Ikani dzanja lanu lamanja pansi paliponse pomwe pali pabwino.
4. Gwiritsani ntchito malowa mpaka masekondi 30.
5. Bwerezani kumanzere.
6. Chitani mbali iliyonse katatu.

6. Mabwalo amapewa

Kuchita masewera olimbitsa thupi ndikofunikira kutenthetsa ziwalo zamapewa anu ndikuwonjezera kusinthasintha.

1. Imani ndi dzanja lanu lamanzere kumbuyo kwa mpando.
2. Lolani dzanja lanu lamanja kuti lipachike.
3. Lembani dzanja lanu lamanja kasanu mbali iliyonse.
4. Bwerezani kumbali inayo.
5. Chitani izi 2-3 nthawi patsiku.

7. Pakhomo pakhomo kutambasula

Kutambasula uku kumatsegula chifuwa chanu ndikulimbitsa mapewa anu.

1. Imani pakhomo pakhomo ndi mikono yanu ndikupanga mawonekedwe a digirii 90.
2. Yendetsani phazi lanu lakumanja pamene mukukankhira manja anu m'mbali mwa chitseko.
3. Yambirani kutsogolo ndikukhala pachimake. Gwiritsani ntchito malowa mpaka masekondi 30.
4. Bwerezani kutambasula ndi phazi lanu lakumanzere patsogolo.
5. Chitani mbali iliyonse katatu.

8. Pansi Pagalu Pose

Kusintha kumeneku kumalimbitsa ndikutambasula minofu m'mapewa ndi kumbuyo kwanu.

1. Yambani ndi manja anu ndi mawondo. Sindikizani m'manja mwanu kuti muthe kukweza m'chiuno.
2. Pewani kugwada pang'ono mutagwedeza kulemera kwanu mmanja ndi m'mapazi.
3. Kuyika msana wanu molunjika, bweretsani mutu wanu kumapazi anu kuti mapewa anu asinthike pamwamba.
4. Gwiritsani izi mpaka mphindi imodzi.

9. Kuganiza kwa Mwana

Pulojekiti yobwezeretsayi imathandiza kuchepetsa mavuto kumbuyo kwanu, mapewa, ndi khosi. Ikani khushoni pansi pa mphumi panu, chifuwa, kapena miyendo yothandizira.

1. Kuchokera Pansi Pansi Pansi, bweretsani zala zanu zazikulu pamodzi ndi mawondo anu wokulirapo pang'ono kuposa chiuno chanu.
2. Sinkani m'chiuno mwanu ndikutambasula manja anu patsogolo panu.
3. Lolani chifuwa chanu kuti chigwetse pansi, kupumula msana ndi mapewa.
4. Khalani pano mpaka mphindi 5.

10. Sakani singano

Chojambulachi chimachepetsa kukhazikika pachifuwa, mapewa, ndi kumtunda kwakumbuyo. Ikani khushoni kapena chotchinga pansi pamutu panu kapena paphewa pothandizira.

1. Yambani ndi manja anu ndi mawondo. Kwezani dzanja lanu lamanja mpaka kudenga ndi dzanja lanu likuyang'ana kutali ndi thupi lanu.
2. Gwetsani dzanja lanu kuti mubweretse pansi pa chifuwa chanu ndikupita kumanzere kwa thupi lanu ndikutambasula dzanja lanu.
3. Gwiritsani ntchito phewa lanu lamanja ndi mkono kuti musagwere m'derali.
4. Sungani dzanja lanu lamanzere pansi kuti muthandizidwe, likwezeni padenga, kapena mubweretse mkati mwa ntchafu yanu yakumanja.
5. Gwiritsani ntchito malowa mpaka masekondi 30.
6. Pumulani mu Pose ya Mwana musanabwereze kutambasula uku kumanzere.

Njira zina zothandizira kupweteka kwamapewa

Kuphatikiza pa zolimbitsa thupi, mutha kuyesa njira zothandizira kunyumba kuti muchepetse ululu ndikulimbikitsa kuchira.

Tsatirani njira ya RICE mwa kupumula, kusisita, ndikupondereza phewa lanu. Ngati kuli kotheka, kwezani phewa lanu pamwamba pamtima. Muthanso kugwiritsa ntchito pulogalamu yotenthetsera kapena kusamba epsom yamchere.

Kuti muchepetse ululu, mutha kumwa mankhwala ochepetsa ululu monga ibuprofen kapena acetaminophen. Kapena yesetsani kuchepetsa zowawa zachilengedwe monga turmeric, khungwa la msondodzi, kapena ma cloves. Ikani mafuta opaka a menthol, zonona za arnica, kapena mafuta osakaniza m'deralo kangapo patsiku.

Kutikita minofu pafupipafupi komanso chithandizo chodzitema kumathandiza kuti muchepetse ululu komanso kuti thupi lanu likhale lolimba. Muthanso kuyesa njira zochiritsira monga kusintha kwa chiropractic, osteopathy, kapena Rolfing.

Momwe mungapewere kupweteka kwamapewa

Kuphatikiza pakuchita izi, mutha kupewa kupweteka kwamapewa potsatira malangizo ndi malangizo ochepa:

• Yesetsani kukhala bwino komanso kupewa kupewa kugona kapena kugona pansi mutakhala, kuyimirira ndikuchita zochitika zanu za tsiku ndi tsiku.
• Samalani ndi momwe mumanyamulira thupi lanu tsiku lonse ndikusintha momwe zingafunikire.
• Pezani mpumulo wokwanira ndipo pumulani pa zochitika zilizonse zomwe zimapweteka.

Samalani mukamachita zinthu zomwe zikuphatikizapo kukweza chinthu pamwamba, kunyamula zinthu zolemera, kapena kugwada kutsogolo. Ngati mukuyenera kuchita izi ngati gawo la ntchito yanu, sankhani momwe mungasunthire thupi lanu kuti muchepetse kusapeza bwino.

Ngati mumasewera masewera omwe amabweretsa ululu wamapewa, onetsetsani kuti mukugwiritsa ntchito mawonekedwe ndi njira yoyenera.

Nthawi yoti muwonane ndi dokotala

Onani dokotala kapena wothandizira ngati simukutha kusuntha mapewa anu kapena ngati kupweteka kwanu kukukulirakulira kapena sikukuyenda bwino pakatha milungu iwiri yothandizidwa.

Muyeneranso kukaonana ndi dokotala nthawi yomweyo ngati mukumva kuwawa m'mapewa kapena ntchafu zonse kapena muli ndi malungo.

Kuti adziwe chomwe chikuyambitsa kupweteka ndi njira yabwino kwambiri yothandizira, dokotala atha kupanga X-ray, scan scanning, kapena magnetic resonance imaging (MRI) scan.

Onani dokotala nthawi yomweyo ngati:

• ndikumva kuwawa m'mapewa onse awiri
• kuwawa ntchafu zonse
• ali ndi malungo kapena samva bwino

Izi zikhoza kukhala zizindikiro za polymyalgia rheumatica, zomwe zimafuna kuti athandizidwe mwachangu.

Tengera kwina

Ngakhale kupweteka kwamapewa kumakhala kofala, kumatha kupewedwa ndikuthandizidwa. Chitani izi nthawi zonse kuti muchepetse ndikupewa kupweteka kwamapewa.

Muthanso kuyesa zithandizo zapakhomo kuti muzitha kupweteka nokha. Kupitiliza kuchita masewera olimbitsa thupi ndi chithandizo chamankhwala ngakhale mutakhala bwino kumathandiza kuti ululu usabwerere.

Lankhulani ndi dokotala musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi ngati muli ndi matenda omwe angakhudzidwe.