izivivinyo ezinhlanu zokuzivocavoca zalabo abane-fibromyalgia

5 Ukuzivocavoca kokunyakaza kulabo abane-Fibromyalgia

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5 Ukuzivocavoca kokunyakaza kulabo abane-Fibromyalgia

I-Fibromyalgia ukuxilongwa kobuhlungu okungapheli okubonakaliswa ukuqina nobuhlungu emisipheni nasemalungeni. Nazi izivivinyo ezinhlanu zokunyakaza (kufaka phakathi i-VIDEO) zalabo abane-fibromyalgia enganikeza ukunyakaza okungcono ngemuva nasentanyeni.

 

ICEBISO: Skrolela phansi ukuze ubuke ividiyo yokuzivocavoca ngokuzivocavoca ukunyakaza okwenzelwe wena nge-fibromyalgia.

 

I-Fibromyalgia ibangela izinhlungu ezingapheli emisipha, izicubu ezixhunyiwe kanye nokuhlangana komzimba. Ukuxilongwa kobuhlungu obungapheliyo kuchazwa ngokuthi i-rheumatism yezicubu ezithambile futhi kunikeza umuntu othintekile iziqephu zobuhlungu obukhulu, ukungahambi kahle komzimba, ukukhathala, ubuchopho inkungu (i-fibrotic fog) nezinkinga zokulala.

 

Ukuphila ngobuhlungu obunjalo obungamahlalakhona kwenza kube nzima ukufeza kanzima - futhi ngaleyo ndlela impilo yansuku zonke ingabonakala ngokuhamba okuncane. Yingakho kubaluleke kakhulu ukwazi ngokuzivocavoca ukunyakaza njengalezi eziboniswe kuvidiyo engezansi nakule ndatshana. Sithemba ukuthi bangakusiza ngokunyakaza kwakho emuva.

 

Silwela labo abanezinye izifo ezitholakala ezinhlungwini ezingapheli kanye ne-rheumatism ukuba babe namathuba angcono okwelashwa nokuhlolwa - into hhayi wonke umuntu avumelana nayo, ngeshwa. Njengathi ekhasini lethu le-FB og isiteshi sethu se-YouTube kwezokuxhumana ukuze uhlanganyele nathi ekulweni izimpilo zansuku zonke ezithuthukisiwe izinkulungwane zabantu.

 

Lo mbhalo uzokukhombisa izivivinyo zokuzivocavoca ezinhlanu ezilula kulabo abane-fibromyalgia - engenziwa ngokuphepha nsuku zonke. Ngaphezulu kule-athikili, ungafunda futhi imibono evela kwabanye abafundi, futhi ubuke nevidiyo yemidlalo yokunyakaza.

 



I-VIDEO: Ukuzivocavoca okuhamba nge-5 kwalabo abane-Fibromyalgia

Lapha ungabona ividiyo ngokwayo yokuzivocavoca okuhamba kwemihlanu esidlula kulesi sihloko. Ungafunda izincazelo ezinemininingwane yokuthi ungazivocavoca kanjani ngezinyathelo 1 kuya ku-5 ngezansi.


Zizwe ukhululekile ukubhalisa esiteshini sethu - futhi silandele ikhasi lethu kwa-FB nsuku zonke, izeluleko zezempilo zamahhala nezinhlelo zokuzivocavoca ezingakusiza ubheke empilweni engcono.

 

Ithiphu: Abantu abaningi abane-fibromyalgia bacabanga ukuthi kuhle kakhulu ukusebenzisa amabhande wokuzivocavoca (njenge Disse okukhonjiswe ngezansi noma i-miniband) kuqeqesho lwabo. Lokhu kungenxa yokuthi kuyasiza ukuthola ukunyakaza okuhle nokulawulwa.

umsebenzi bands

Lapha ubona iqoqo lehlukile ukuqeqeshwa trams (isixhumanisi sivuleka ewindini elisha) okungakuhle kuwe nge-fibromyalgia noma wena okuthola kunzima ukuzivocavoca umzimba ngenxa yesimo sakho sobuhlungu.

 

1. Ukujikeleza kwe-Landscape Hip

Lokhu ukuvivinya umzimba okuphephile okufanele wonke umuntu. Ukuzivocavoca kuyindlela enhle futhi emnene yokugcina ingemuva eliphansi, okhalweni kanye ne-pelvis kuhamba.

 

Ngokwenza lo msebenzi nsuku zonke ungaba nesandla ekukhiqizweni okuthe xaxa kwama-tendon nama-ligaments. Ukuzivocavoca ukunyakaza nakho kungakhuthaza ukushintshana okwengeziwe koketshezi oluhlangene - okusiza "ukugcobisa" amalunga. Ukuqamba amanga kwe-hip kungenziwa kaningana ngosuku - futhi ikakhulukazi ezinsukwini lapho uvuka khona ngokuqina emhlane nasesinqeni.

 

  1. Lala emhlane wakho endaweni ethambile.
  2. Donsela imilenze yakho ngomusa ubheke kuwe.
  3. Bamba imilenze ndawonye bese uyithoba phansi ngobunono ukusuka ngapha nangapha.
  4. Buyela esimweni sokuqala.
  5. Phinda umsebenzi wokuzivocavoca izikhathi ezingama-5-10 ohlangothini ngalunye.

 



 

2. Ikati (elaziwa nangokuthi "ikati lekamela")

Lokhu umsebenzi we-yoga owaziwayo. Ukuzivocavoca kubizwa ngegama lekati elijwayele ukudubula umhlane walo nophahla ukugcina umgogodla wakhe uguquguquka futhi uhambeka. Lokhu kuvivinya kuzokwazi ukukusiza uthambise indawo engemuva phakathi kwamahlombe kanye nengezansi.

 

  1. Qala ume kuwo womane emsethweni wokuqeqesha.
  2. Bhonga umhlane wakho uphambili ophahleni ngokunyakaza kancane. Bamba imizuzwana engu-5-10.
  3. Bese wehlisa umhlane wakho yonke indlela phansi.
  4. Yenza ukunyakaza ngobumnene.
  5. Phinda uvivinye umzimba izikhathi ezi-5-10.

 

Abantu abaningi banenkinga yobuhlungu obungapheli obulala impilo yansuku zonke - yingakho sikukhuthaza ukuba Yabelana ngale ndatshana kwabezindaba zenhlaloZizwe ukhululekile ukuthanda ikhasi lethu le-Facebook bese uthi: "Yebo ocwaningweni oluthe xaxa ngokuxilongwa okungapheli kwezinhlungu". Ngale ndlela, umuntu angenza izimpawu ezihambisana nalokhu kuxilongwa zibonakale futhi aqinisekise ukuthi abantu abaningi bathathwa ngokungathi sína - ngaleyo ndlela bathole usizo abaludingayo.

 

Siyethemba futhi ukuthi ukunakwa okunjalo kungaholela ekuxhasweni ngemali enkulu kocwaningo ngezindlela ezintsha zokuhlola nokwelashwa.

 

Funda futhi: - Izimpawu ezi-15 zokuqala zeRheumatism

Ukubuka konke okuhlangene - isifo samathambo

Ngabe uthintekile ekuhlaselweni i-rheumatism?

 



3. Qoqa ubheke esifubeni

Lo msebenzi ulungele kahle ukuhlanganisa okhalweni lwakho. Izinhlungu eziguquguqukayo neziguquguqukayo futhi zizoba nomthelela omuhle ngqo ekusebenzeni kwe-pelvic yakho nokuhamba kwakho emuva.

 

Abantu abaningi bakubukela phansi ukuthi kubaluleke kangakanani ukuhamba kwe-hip. Wake wakucabanga ukuthi okhalweni oluqinile kungaguqula i-gait yakho yonke? Uma i-gait yakho iguqulwe kabi, lokhu kungaholela futhi ekuqineni kwe-back back kanye nezinkinga ze-pelvic.

 

Ngoba kubalulekile ukukhumbula ukuthi kungukunyakaza nomsebenzi wempilo yansuku zonke okunikeza ukugeleza kwegazi okwandayo emisipha ebuhlungu, imisipha namalunga alukhuni. Emthanjeni wegazi, izakhi zomzimba ezisebenza njengezinto zokwakha zokulungisa nokulungisa izicubu zesishubhu nokuhlangana kokungasebenzi nazo ziyathuthwa.

 

  1. Lala ngomhlane wakho ohlakeni lokuqeqesha.
  2. Donsela umlenze owodwa ngesineke esifubeni sakho bese ugoqa izingalo zakho emlenzeni wakho.
  3. Bamba lesi sikhundla imizuzwana engu-5-10.
  4. Yehlisa ngokucophelela umlenze bese uphakamisa omunye umlenze up.
  5. Phinda izivivinyo izikhathi eziyi-10 ohlangothini ngalunye.

 

Sithanda kakhulu ukuqeqeshwa echibini lamanzi ashisayo njengendlela yokuzivocavoca iziguli ezinama-rheumatics neziguli ezinobuhlungu ezingapheli. Lo msebenzi omnene emanzini ashisayo uvame ukwenza kube lula kuleli qembu leziguli ukuthi lihlanganyele ekuzivocavoca.

 

Funda futhi: - Kusiza Kanjani Ukuzivocavoca Emachibini Amanzi Ashisayo Ku-Fibromyalgia

Nakhu ukuqeqeshwa echibini lamanzi ashisayo kusiza kanjani nge-fibromyalgia 2



4. Ukusebenza emuva emuva kweSide Bearing

Labo abane-fibromyalgia bavame ukuba nobuhlungu endaweni engemuva ne-pelvic. Isizathu salokhu ukuthi kungani lo msebenzi ubaluleke kangaka ukukhulula izinduku zemisipha yangemuva nokushukumisa ukunyakaza emuva.

 

  1. Qamba amanga ohlangothini lukatilasi wokuqeqesha onomlenze ongenhla ugoqwe phezu kolunye.
  2. Izandla zakho zelulwe phambi kwakho.
  3. Ngemuva kwalokho vumela ingalo eyodwa ijikeleze emuva naphambili phezu kwakho - ukuze umhlane wakho ujikeleziswe.
  4. Phinda izivivinyo izikhathi eziyi-10 ohlangothini ngalunye.
  5. Ukuvivinya umzimba kungaphindwa kaningi ngosuku.

 

Funda futhi: - Umbiko Wocwaningo: Lesi yisidlo esihamba phambili seFibromyalgia

Ukudla kwe-fibromyalgid2 700px

Chofoza esithombeni noma kusixhumanisi esingenhla ukuze ufunde kabanzi mayelana nokudla okulungile okuhunyushwe kulabo abane-fibro.

 



5. Isandiso sangemuva (i-Cobra)

Ukuzivocavoca okwesihlanu nokugcina kwaziwa nangokuthi i-cobra - ngenxa yekhono lenyoka ye-cobra yokwelula nokuma ubude uma izizwa isongelwa. Ukuzivocavoca umzimba kukhuthaza ukusakazwa okwenyukayo kuya emuva nangesinqe.

 

  1. Qamba amanga esiswini sakho ohlangothini lokuqeqesha.
  2. Sekela izingalo bese uphakamisa umzimba ongaphezulu kusuka mat.
  3. Bamba isikhundla cishe imizuzwana eyi-10.
  4. Yehla ngokucophelela em matweni.
  5. Khumbula ukwenza izivivinyo kahle.
  6. Phinda umsebenzi ngaphezulu kokuphindaphinda okungu-5-10.
  7. Ukuvivinya umzimba kungaphindwa kaningi ngosuku.

 

Ujinja unganconywa kunoma ngubani onenkinga yokuhlangana kwamathambo - futhi kuyaziwa nokuthi le mpande inenye ezinye izinzuzo eziningi zezempilo. Lokhu kungenxa yokuthi ujinja unomphumela oqinile wokulwa nokuvuvukala. Abantu abaningi abane-osteoarthritis baphuza ujinja njengetiye - bese kuthi kuze kube kathathu ngosuku ngezikhathi lapho ukuvuvukala kwamalunga kunamandla kakhulu. Ungathola izindlela zokupheka ezahlukahlukene zalokhu kusixhumanisi esingezansi.

 

Funda futhi: - 8 Izinzuzo Ezingakholeki Zempilo Zokudla Ujinja

Ujinja 2

 



Abantu abaningi abanezinhlungu ezingapheli futhi bathinteka yi-osteoarthritis (i-osteoarthritis) okhalweni nasemadolweni. Ku-athikili engezansi ungafunda kabanzi ngezigaba ezahlukahlukene ze-osteoarthritis yamadolo nokuthi lesi simo sikhula kanjani.

 

Funda futhi: - Izigaba ezi-5 Zamadolo Osteoarthritis

izigaba ezi-5 zesifo sokuqaqanjiswa kwamathambo

 

Ukuzisiza Okunconyiwe Kwezinhlungu Ze-Rheumatic and Chronic

Amagilavu ​​we-soft sooth compression - Photo Medipaq

Chofoza esithombeni ukuze ufunde kabanzi ngamagilavu ​​wokuminyanisa.

  • Abadonsa uzwane (izinhlobo eziningana ze-rheumatism zingadala izinzwane ezigoqiwe - ngokwesibonelo izinzwane zesando noma i-hallux valgus (uzwane olukhulu olugobile) - izipikili zezinzwane zingasiza ukukhulula lezi)
  • Amateyipu amancane (abaningi abane-rheumatic and chronic pain banomuzwa wokuthi kulula ukuziqeqesha ngama-elastics wangokwezifiso)
  • Trigger iphuzu Amabhola (ukuzisiza ukusebenza kwemisipha nsuku zonke)
  • Ukhilimu we-Arnica noma isixhobo sokushisa (abantu abaningi babika ukuphumula kobuhlungu uma besebenzisa, ngokwesibonelo, ukhilimu we-arnica noma i-heat conditioner)

- Abantu abaningi basebenzisa ukhilimu we-arnica ngezinhlungu ngenxa yamajoyinti aqinile nemisipha ebuhlungu. Chofoza esithombeni ngenhla ukuze ufunde kabanzi mayelana nokuthi kanjani umabhebhana kungasiza ukukhulula ezinye zezimo zakho zobuhlungu.

 

Le vidiyo engezansi ikhombisa isibonelo sokuzivocavoca okwenzelwe i-osteoarthritis yezinhlungu okhalweni. Njengoba ukwazi ukubona, lezi zivivinyo zinomusa futhi zimnene.

 

I-VIDEO: Ukuzivocavoca okuyi-7 ngokumelene ne-Osteoarthritis ku-Hip (Chofoza ngezansi ukuqala ividiyo)

Zizwe ukhululekile ukubhalisa esiteshini sethu - futhi silandele ikhasi lethu kwa-FB nsuku zonke, izeluleko zezempilo zamahhala nezinhlelo zokuzivocavoca ezingakusiza ubheke empilweni engcono.

 



 

Imininingwane eminingi? Joyina leli qembu!

Joyina iqembu le-Facebook «I-Rheumatism ne-Chronic Pain - INorway: Ucwaningo nezindaba»(Chofoza lapha) ukuthola izibuyekezo zakamuva ocwaningweni nasekubhaleni abezindaba mayelana nokuphazamiseka kwezifo ezithile futhi ezingelapheki. Lapha, amalungu angathola usizo nokusekelwa - ngazo zonke izikhathi zosuku - ngokushintshana nakho kwabo siqu nezeluleko.

 

IVIDIYO: Ukuzivocavoca kwamaRheumatists nalabo abathinteka yiFibromyalgia

Zizwe ukhululekile ukubhalisa esiteshini sethu - bese ulandela ikhasi lethu ku-FB ukuthola amathiphu ezempilo nsuku zonke nezinhlelo zokuzivocavoca umzimba.

 

Sithemba ngobuqotho ukuthi le ndatshana ingakusiza ekulweni nezifo zamathambo kanye nobuhlungu obungapheli.

 

Zizwe ukhululekile ukuhlanganyela kwezokuxhumana nabantu

Nakulokhu, sifuna buza kahle ukuthi wabelane ngale ndatshana kwezokuxhumana noma ngebhulogi yakho (zizwe ukhululekile ukuxhumana ngqo nendatshana). Ukuqonda nokugxila okwandayo kuyisinyathelo sokuqala sokuya empilweni engcono yansuku zonke kulabo abanezinhlungu ezingapheli.

 



iziphakamiso: 

Inketho A: Yabelana ngqo ku-FB - Kopisha ikheli lewebhusayithi bese ulinamathisela ekhasini lakho le-facebook noma eqenjini elifanele le-facebook oyilungu lalo. Noma cindezela inkinobho "YABELA" ngezansi ukuze wabelane ngokuthunyelwe ngokuqhubekayo kufacebook wakho.

 

Thepha le nkinobho ukuze wabelane ngokuqhubekayo. Ngiyabonga kakhulu kuwo wonke umuntu osiza ukukhuthaza ukuqonda okwandayo kwezifo ezingamahlalakhona!

 

Inketho B: Xhuma ngqo i-athikili kubhulogi yakho.

Inketho C: Landela futhi ulingane Ikhasi lethu le-Facebook (chofoza lapha uma ufisa) futhi Isiteshi sethu se-YouTube (chofoza lapha ukuthola amavidiyo wamahhala!)

 

futhi khumbula ukushiya isilinganiso sezinkanyezi uma uthanda isihloko:

Uthandile i-athikili yethu? Shiya isilinganiso senkanyezi

 



 

imithombo:

I-PubMed

 

IPHEPHA LOKUQALA: - Lokhu Okufanele Ukwazi Nge-Osteoarthritis Esandleni Sakho

isifo samathambo wezandla

Chofoza esithombeni esingenhla ukuhambisa ekhasini elilandelayo.

 

Kunconywe ukuzisiza ngokwakho kulokhu kutholwa

kokucindezela Noise (ngokwesibonelo, amasokisi okucindezela anikela ekwandiseni ukuhamba kwegazi emisipha ebuhlungu)

Trigger iphuzu Amabhola (ukuzisiza ukusebenza kwemisipha nsuku zonke)

 

I-logo ye-YouTube incaneLandela i-Vondt.net ku I-YOUTUBE

(Landela futhi ubeke amazwana uma ufuna senze ividiyo nge-Exercise ethile noma ukucacisela izindaba zakho ngqo)

logo ye-facebook encaneLandela i-Vondt.net ku FACEBOOK

(Sizama ukuphendula yonke imiyalezo nemibuzo kungakapheli amahora angama-24-48. Singakusiza futhi ukuhumusha izimpendulo ze-MRI nokunye okunjalo.)

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