Inkontileka yemisipha iphakathi kokulimala okuvamile okungatholwa. Yize ngezinga elikhulu zihlobene nemikhuba yezemidlalo, noma ngubani uchayeka ekuhlushweni yisivumelwano semisipha.
Ukusebenza kwemvelo kwemisipha yomuntu kusekelwe ekunciphiseni okungapheli nokuphumula. Inkinga ivela lapho eyodwa noma iqembu lemisipha ligcinwa lishubile ngokuqhubekayo nangokuzibandakanya. Lokhu kudala ukungakhululeki nobuhlungu.
Ngokuvamile, lokhu akulona ukulimala kanzima. Noma kungewona wonke amacala afanayo, iziqephu eziningi zihlala ngesonto ngokwesilinganiso. Inqobo nje uma umuntu othintekayo enikela ngokuqinile ekululameni kwakhe.
Kwenzeka kanjani izinkontileka?
Izimbangela ezingadala ukuvela kwesivumelwano semisipha zihlukahlukene kakhulu. Ezimweni eziningi Zingahle zihlobene nomsebenzi oweqile noma, kunalokho, ngenxa yokuntuleka kokuzivocavoca nokunyakaza.
Phakathi kwezici ezivame kakhulu kukhona okulandelayo:
- Vivinya umzimba ngokweqile. Ngokuvamile, ukufuna ngamandla kakhulu imisipha kuvame ukudala lolu hlobo lokuphazamiseka. Akufanele sisebenzise kabi isisindo ngokweqile emajimini nasempilweni yethu yansuku zonke; ikakhulukazi uma ungenakho ukulungiselela okudingekayo.
- Ukudla okunomsoco. Ukudla okulinganiselayo kuyisici esidingekayo ngempilo nesimo esihle somzimba womuntu. Imisipha ayiphunyuki kulesi sidingo. Ngokuqondile, ukushoda kwe-potassium ne-magnesium kuvame ukuhlobene nezinhlobo ezahlukene zokulimala.
- Ukomisa. Kubaluleke kakhulu ukuphuza amanzi amaningi ngosuku Noma ngubani futhi nangaphezulu uma kukhulunywa ngabasubathi, i-hydration efanele ingumthombo wezempilo.
Ezinye izinto ezithonya izinkontileka
- Indlela yokuphila yokuhlala njalo ihambisana nenani eliphakeme lokungahambi kahle. Izibonelo ukukhubazeka komzimba nokulahlekelwa amandla nokukhuthazela. Kujwayelekile ukuthi abesilisa nabesifazane abaphila impilo yokuhlala phansi kakhulu bahlupheke ngezinkontileka zemisipha.
- Ukucindezeleka kungenye yezinto ezibangela njalo. Ukungezwani kuvame ukuqoqeka ezindaweni ezinjengentamo noma engxenyeni engenhla yangemuva, okuholela ekuhluphekeni okuqinile njengoba kuqhubeka.
- Abanye abantu baneziqephu zokuncipha kwemisipha okungazibandakanyi ebusika. Ukuze kuvikelwe, izinzwa ziyahlangana ngomzamo wokuzifudumeza. Ukubuyela emuva kwenzeka lapho bengazeluli futhi isikhashana, ngenxa yokusebenza okuncane komzimba.
Izinkinga zomlomo: imvelaphi engalindelekile
Yize kungahle kungabi yinto ejwayelekile ukuzwa ngezinkontileka zemisipha ezitholakala ezinkingeni zomlomo, lokhu kungenye into engadala le nkinga. Lo mbuzo uhlobene ikakhulukazi namacala ePostural Occlusion Syndrome.
Kuyinto a ukuguqulwa okunzima kokuqondaniswa kwamazinyo, ngaphezu kokulahleka okuqhubekayo kwethoni emisipheni yomlomo. Iziguli ezinamacala athuthukile kakhulu, ngaphezu kokuba nezinkinga zokulunywa kanye nokuphathwa yikhanda njalo, nazo zingahlupheka ngenxa yokungaphatheki kahle entanyeni nasemhlane.
Ukwelapha lesi sithombe somtholampilo, umuntu othintekile kufanele afune usizo lwazo zombili udokotela wamazinyo nodokotela womzimba. Yize kungezona iziqephu ezivame kakhulu, ezinye iziguli zihlushwa izinhlungu emilenzeni nasezinyaweni.
Ubani ongaba neziqephu zesivumelwano semisipha?
Noma ngubani, kungakhathalekile ubulili noma ubudala, uvezwa ukuthi uhlushwa yilolu hlobo lokulimala. Yize kukhulunywa ngezibalo, kuyinto ejwayelekile ukuthi kusukela eminyakeni yobudala engama-20 abantu banamathuba amaningi okuthi baveze lezi zithombe. Phakathi kwezinye izinto, ngoba zandisa amazinga okuncintisana, umsebenzi wezemidlalo kanye nengcindezi kuvame ukuvela.
Odokotela abaningi be-physiotherapists babheke ngokukhathazeka i ukwanda kwamacala ezinganeni. Umsuka walezi zinkinga kungaba ukusetshenziswa okweqile kwemishini efana nokududuzwa komdlalo wevidiyo noma ama-smartphones. Ukudla okungenampilo kwabancane endlini nakho kungadala ukuba sengozini enkulu ekubukekeni kwezivumelwano.
Izinhlobo zenkontileka yemisipha
Okuvame kakhulu yilawo akhiqizwa ukuzikhandla ngokweqile noma ngemuva kwalokho.. Kukhona nezingcingo ezisalayo, ezihambisana nokulimala okwengeziwe. Amanye amagama, ngokusho komsuka, yile:
- Ngemuva kokuhlukumezekaEyaziwa nangokuthi izinkontileka zokuzivikela. Zenziwa ngemuva kokuthi imisipha eyodwa noma yeqembu libe nomthelela oqinile. Yize becasula kakhulu, Imvamisa ziyakhululeka ngaphandle kokungenelela kwezokwelapha kungakapheli izinsuku ezimbili kuya kwezintathu.
- Okuthunyelwe: isikhathi esiningi zidalwa imikhuba emibi uma uhleli. Noma kunjalo, okunye ukuma okungalungile kokuhamba noma ukuma nakho kungasolwa ngalezi zimo. Kungukulimala okwenziwa ngokuqhubekayo.
- Nge-hypotonia: eyaziwa ngokuthi "ama-muscle spasms". Ihlushwa ngabantu abanemisipha ebuthakathaka noma nge-toning ephansi. Imvamisa zivela lapho imisipha kudingeka ukuthi ithole isivumelwano esinamandla kunokujwayelekile.
Izindlela zokwelapha
Ukwelashwa okungcono kakhulu kwesivumelwano semisipha ukwenza konke okusemandleni akho ukukugwema.. Lokhu kwenzeka ngokugcina ukudla okunomsoco kanye ne-hydration efanele. Futhi ngokunweba kahle nokufudumeza imisipha ngaphambi kokuzivocavoca, ngaphezu kokugwema impilo yokuhlala phansi.
Lapho isimo sesivele si-fait accompli, isinyathelo sokuqala okufanele sithathwe ukuphumula nokubeka indawo ethintekile ekuphumuleni. Uma isiqephu senzeka ngesikhathi somsebenzi womzimba, kufanele simiswe ngokushesha.
Kuhlale kunconywa ukubona uchwepheshe, futhi gwema ukuzelapha. Ukuvakashela i-physiotherapist kuzodingeka uma isimo sidlulela ngaphezu kwesonto noma sithinta inqubo yansuku zonke. Kwenzeka okufanayo uma kukhona ukuphalaza, ukudlikizela nokuphazamiseka kokulala.
Amakhambi emvelo ezinkontileka zemisipha
Kunezindlela eziningana zasekhaya zokwelapha izinkontileka zemisipha:
- Izitshalo eziningi zikhipha amakha enempilo, okunomphumela wokuthoba ekwehliseni ukucindezeleka kanye nokuqina kwemisipha. Phakathi kwalezo zitshalo kukhona i-thyme, i-rosemary, i-lavender, i-eucalyptus, i-calendula, nezinye eziningi.
- Izindawo zokugeza zokwelapha. Zenziwe ngezinhlobo ezahlukene zikasawoti, kuhlanganiswe namafutha abalulekile.
- Okhilimu namafutha okugcoba. Uwoyela kakhukhunathi, izimbali ze-arnica nembewu, ngisho ne-cayenne powder kungaba yingxenye yama-cream nosizo lokwelapha kakhulu izinkontileka.
- Ukuzivocavoca kanye nemidlalo. Ezemidlalo nokuzivocavoca okufana ne-Yoga, i-Tai Chi ne-Pilates kubonisiwe ukunciphisa ubungozi bokulimala.