Isivumelwano semisipha siphakathi kokonzakala okuqhelekileyo okunokubakho. Nangona ubukhulu becala zinxulumene nezenzo zemidlalo, nabani na ochaphazeleka kukugula ngenxa yesivumelwano semisipha.
Ukusebenza kwendalo yemisipha yomntu kusekwe kukuncipha rhoqo kunye nokuphumla. Ingxaki ibonakala xa inye okanye iqela lezihlunu ligcinwa kuxinzelelo ngokuqhubekayo nangokungazibandakanyi. Oku kudala ukungonwabi kunye neentlungu.
Ngokubanzi, oku akuyongozi kakhulu. Nangona ayizizo zonke iimeko ezifanayo, uninzi lweziqendu luhlala evekini ngokomndilili. Logama nje umntu ochaphazelekayo enegalelo eliqinisekileyo ekuvuseleleni kwakhona.
Zenzeka njani iikhontrakthi?
Oonobangela abanokubangela ukubonakala kwesivumelwano semisipha zahluka kakhulu. Kwiimeko ezininzi Banokunxulumana nomsebenzi ogqithisileyo okanye, ngokuchaseneyo, ngenxa yokunqongophala kwemithambo kunye nokuhamba.
Phakathi kwezona zinto zixhaphakileyo zezi zilandelayo:
- Zilolonge kakhulu. Ngokubanzi, ukufuna ukomelela okunamandla kwezihlunu kuhlala kubangela olu hlobo lokuphazamiseka. Akufuneki sisebenzise kakubi ubunzima obugqithisileyo kwiijingi nakwimpilo yethu yemihla ngemihla; ngakumbi ukuba awunamalungiselelo ayimfuneko.
- Isondlo esibi. Ukutya okunokulinganisela yinto eyimfuneko impilo kunye nemeko elungileyo yomzimba womntu. Izihlunu azibaleki le mfuno. Ngokukodwa, i-potassium kunye ne-magnesium defence zihlala zihambelana neentlobo ezahlukeneyo zokulimala.
- Ukuphelisa amandla emzimbeni. Kubaluleke kakhulu ukusela isixa esifanelekileyo samanzi ngosuku Nabani na kwaye ngakumbi ukuba kuziwa kwiimbaleki, i-hydration efanelekileyo ngumthombo wezempilo.
Eminye imiba echaphazela iikhontrakthi
- Ukuhlala phantsi kuhlala kuhamba nenani eliphezulu lezinto eziphazamisayo. Imizekelo kukukhubazeka komzimba kunye nokuphulukana namandla kunye nonyamezelo. Kuqhelekile ukuba amadoda nabasetyhini abaphila ubomi bokuhlala bodwa baphathwe sisivumelwano semisipha.
- Uxinzelelo lolunye lwezinto ezibangela rhoqo. Uxinzelelo luhlala luqokelela kwiindawo ezinjengentamo okanye kwinxalenye ephezulu yomqolo, ekhokelela kukungonwabi njengokuba yomelele.
- Abanye abantu baneziqendu zokuqhawuka kwemisipha ngokungazibandakanyi ebusika. Ukuzikhusela, ikhontrakthi yemithambo-luvo kumzamo wokuzigcina ushushu. Ukubuyela umva kwenzeka xa bengazoluli kwakhona okwethutyana, ngenxa yokusebenza kancinci komzimba.
Iingxaki zomlomo: imvelaphi engalindelekanga
Nangona isenokungaqheleki kangako ukuva malunga nezivumelwano zemisipha ezivela kwiingxaki zomlomo, le yenye into enokubangela le ngxaki. Lo mbuzo unxulumene ngokukodwa kunye neemeko zePostural Occlusion Syndrome.
Yiyo Utshintsho olunzima lolungelelwaniso lwamazinyo, ukongeza ekuphulukaneni nenkqubela phambili yethoni kwimisipha yomlomo. Izigulana ezinamatyala aphucukileyo, ukongeza ekubeni neengxaki zokuluma kunye neentloko eziqaqambayo rhoqo, zisenokubandezeleka kukungazinzi entanyeni nasemqolo.
Ukunyanga lo mfanekiso weklinikhi, umntu ochaphazelekayo kufuneka afune uncedo kugqirha wamazinyo kunye nokomzimba. Nangona ingezizo ezona ziqendu ziqhelekileyo, ezinye izigulana ziqaqanjelwa yimilenze neenyawo.
Ngubani onokuba neziqendu zesivumelwano semisipha?
Nabani na, ngaphandle kwesini okanye ubudala, Uvezwa ukuba uhlupheke kolu hlobo lokwenzakala. Nangona ngokwezibalo zithetha, kuyinto eqhelekileyo ukuba ukusukela kwiminyaka engama-20 abantu banethuba lokubonisa le mifanekiso. Phakathi kwezinye izinto, kuba bayonyusa amanqanaba okhuphiswano, imisebenzi yezemidlalo kunye noxinzelelo zihlala zibonakala.
Uninzi lwee-physiotherapists luzijongile ngenkxalabo ukwanda kwamatyala ebantwaneni. Kwimvelaphi yezi ngxaki iya kuba kukusetyenziswa gwenxa kwezixhobo ezinje ngeekhonsoli zomdlalo wevidiyo okanye ii-smartphones. Ukutya okungalunganga kwabantwana abancinci endlwini kunokubangela ukuba sesichengeni ngakumbi kwinkangeleko yeekhontrakthi.
Iindidi zesivumelwano semisipha
Ezona zixhaphakileyo zezo ziveliswa kukuzilolonga okugqithisileyo okanye emva koko.. Kukho neefowuni ezishiyekileyo, ezihamba nokonzakala okungaphezulu. Amanye amagama ezinto, ngokwemvelaphi, zezi:
- Emva kokubandezelekaKwakhona kwaziwa njengezivumelwano zokuzikhusela. Ziveliswa emva kokuba elinye okanye iqela lezihlunu linefuthe elinamandla. Nangona zezona zicaphukisayo, Bahlala bekhululekile ngaphandle kongenelelo lonyango ngaphakathi kweentsuku ezimbini ukuya kwezintathu.
- Ngasemva: amaxesha amaninzi zibangelwa yimikhwa emibi xa uhleli. Nangona kunjalo, ezinye iindlela ezingalunganga zokuhamba okanye zokuma zinokuba netyala kwezi meko. Ngumonzakalo owenziwa ngokuqhubekayo.
- Nge-hypotonia: eyaziwa njenge "spasms muscle". Iyabandezeleka ngabantu abanezihlunu ezibuthathaka okanye i-toning ephantsi. Zivame ukuvela xa izihlunu kufuneka zenze isivumelwano somelele kunesiqhelo.
Unyango
Olona nyango luphambili kwisivumelwano semisipha kukwenza konke okusemandleni akho ukusiphepha.. Oku kwenzeka ngokugcina ukutya okufanelekileyo kunye ne-hydration efanelekileyo. Kananjalo ngokuzolula ngokuchanekileyo kunye nokufudumeza izihlunu ngaphambi kokuzilolonga, ukongeza kuthintelo lokuhlala phantsi.
Xa imeko sele iyinto ehamba phambili, inyathelo lokuqala lokuthatha ukuphumla ubeke indawo echaphazelekayo ekuphumleni. Ukuba isiqendu senzeka ngexesha lomsebenzi, kufuneka simiswe kwangoko.
Kuhlala kucetyiswa ukuba ubone ingcali, ngokunjalo kuphephe ukuzinyanga ngokwakho. Ukutyelela kwi-physiotherapist kuya kubaluleka ukuba imeko idlulela ngaphaya kweveki okanye ichaphazele indlela yemihla ngemihla. Kwenzeka into efanayo ukuba kukho ukubetha, ukuphazamiseka kunye nokuphazamiseka kokulala.
Unyango lwendalo lwezivumelwano zemisipha
Kukho amaqhinga aliqela ekhaya okunyanga isivumelwano sezihlunu:
- Izityalo ezininzi zikhupha ivumba elisempilweni, kunye nokuthomalalisa ukunciphisa uxinzelelo kunye noxinzelelo lwezihlunu. Phakathi kwezo zityalo kukho i-thyme, i-rosemary, i-lavender, i-eucalyptus, i-calendula, nezinye ezininzi.
- Amayeza okuhlamba. Zenziwe ngeentlobo ezahlukeneyo zetyiwa, zidityaniswe neoyile ebalulekileyo.
- Izithambiso kunye nezithambiso. Ioyile yekhokhonathi, iintyatyambo ze-arnica kunye nembewu, kunye necayenne powder inokuba yinxalenye yeekhrimu eziluncedo kakhulu kunye namafutha okuthambisa ukunyanga isivumelwano.
- Ukuzivocavoca kunye nemidlalo. Imidlalo kunye nokuzilolonga okunje ngeYoga, iTai Chi kunye neePilates kubonisiwe ukunciphisa umngcipheko wokulimala.