Indlela Ukwelashwa Kwemvelo Kungasiza Ngayo Ukubuyiswa Kwakho Kusukela Ekulimazeni Noma Ekuhlinzeni
Udokotela wezokwelapha ngumqeqeshi oqeqeshwe ukusebenzela nawe ukubuyisela umsebenzi wakho, amandla, nokuhamba ngemva kokulimala noma ukuhlinzwa. Ochwepheshe bezokwelapha bangakwazi ukufundisa imithi ethile, ukwelula, namasu futhi basebenzise imishini ekhethekile ukuxazulula izinkinga ezingakwazi ukuphathwa ngaphandle kwalokhu kuqeqeshwa okwelapha okukhethekile.
Ukwelashwa Kwemvelo Nokuvuselelwa
Abahlengikazi bezokwelapha baqeqeshwe ukukhomba ukwehluleka emzimbeni we-biomechanics.
Ukusebenza nodokotela wezinto ezingokwenyama kungabhekisela ezindaweni ezithile zobuthakathaka endleleni umzimba wethu osebenza ngayo. Bangakwazi ukukhulula ukucindezeleka futhi basize umzimba usebenze ngaphandle kobuhlungu.
Ochwepheshe bezokwelapha bayakwazi mayelana nezinqubo zokuhlinza nezinjongo zokwelashwa futhi bangakwazi ukuthuthukisa imizamo yabo yokuthuthukisa inhlalakahle yakho. Ngemuva kwezinqubo zokuhlinzeka, kubalulekile ukuthi ukwelashwa kuholwa yinqubo yokuhlinza. Ochwepheshe bezokwelapha bayakwazi mayelana nokulinganiselwa komzimba wakho emva kokuhlinzwa futhi bangasiza ukuqinisekisa umphumela ophumelelayo.
Ukunciphisa Imisipha Nezingxube
Ukwehlisa kubalulekile ekugcineni ukuhamba okuhle ngamalunga kanye nokuguquguquka kwemisipha. Uma unezinhlanganisela ezinzima noma imisipha enzima, imisebenzi evamile, efana nokukhuphuka izitebhisi noma ukufinyelela ngaphezulu, ingathinteka kakhulu. Ngokulula, le misebenzi ingagcinwa.
Ngemuva kokulimala noma ukuhlinzwa, amafomu omzimba wesisindo kanye nezivumelwano ezinesisindo esithambile.
Kubalulekile ukuthi uhlale uhlala kulezi zimo ukuqinisekisa ukuthi ukubunjwa kobunzima akutholakele endleleni yokuvuselela kwakho.
Ukuzivocavoca Ukuqinisa Umzimba Wakho
Ukuzivocavoca okuqiniswayo kwenziwa ukuze kukusize uthuthukise umsebenzi wemisipha yakho. Umgomo ukuthuthukisa amandla, ukwandisa ukukhuthazela nokugcina noma ukuthuthukisa ukuhamba okuningi.
Ukuzivocavoca kokuthutha kufanele ngaso sonke isikhathi kuqondiswe udokotela wakho nodokotela wezempilo, njengoba kungase kube nemingcele ethile yokulimala kwakho. Imihlahlandlela elandelayo ingakusiza endleleni yakho yamadolo Ukulimala , ukulimala emahlombe , ukulimala emuva, nokulimala kwentamo.
Ukuqiniswa Okuyisisekelo Nokuzinza
Enye yezentuthuko zakamuva zokwelapha ngokomzimba ukugcizelela ekuqiniseni okuyinhloko nokuzinza. Umgogodla womzimba wakho ufana nesisekelo sendlu yakho. Uma ngabe uzakhela indlu yakho ngesisekelo esibuthakathaka, ungafaka ingozi engozini bese uwa. Ngokufanayo, izidumbu ezinomzimba obuthakathaka ziyakwazi ukulimala okunamandla kanye nezidakamizwa ezingapheliyo .
Ukuqinisa okuqinile kugcizelela imisipha ye-back and pelvis. Ezinye izinhlelo zokuzivocavoca, ikakhulukazi pilates, ziyamangalisa ekukhuliseni imizimba yomzimba ukuzinza. Yingakho abagijimi abaningi bezobuchwepheshe benza imisebenzi ejwayelekile ye-pilates.
Ice and Application Heat
Iqhwa nokushisa kuyasiza ekufudumeni nasekupholiseni imisipha. Ngaphezu kwalokho, lezi zindlela zingashukumisa ukugeleza kwegazi nokunciphisa ukuvuvukala. Lokhu kungaba izici ezibalulekile zenqubo yokwelapha. Isihluthulelo sokwelashwa okuhle kweqhwa kanye nokushisa ukushisa ukwazi ukuthi kufanele nini iqhwa bese ushisa ukulimala .
I-Ultrasound
I-Ultrasound isebenzisa amagagasi omsindo ophezulu (hhayi ngaphakathi ebangeni esingakuzwa) ukugqugquzela izicubu ezijulile emzimbeni. Ngokudlulisa i-probe ye-ultrasound phezu komzimba wakho, ama-tissue ajulile akhuthazwa yi-vibration yomsindo womsindo. Lokhu kuholela ekufudumeni nasekukhuphukeni kwegazi kulezi zicubu.
Ukukhuthazwa kagesi
Ukuvuselela kagesi kuyindlela yokwelapha edlulisa amanje kagesi endaweni esithintekayo. Ukuqhutshwa kwesisindo esifundeni kushintshwe, okungahle kuguqule ukuguqulwa kwemisipha. Ukugeleza kwegazi kulezi zicubu kubuye kwandiswe ngokuvuselela kagesi . Iziguli ngokuvamile zizwa ubuhlungu obunciphise ngemuva kwalokhu kuvuselelwa kagesi kokwelapha.