Okushiwo Ucwaningo & Indlela Yokuqalisa
I-Yoga ingenye yezinhlobo ezivame kakhulu zokunconywa kwe- fibromyalgia (i-FMS). Kungaba indlela enhle, elula yokwelula umzimba wakho bese ukhulula imisipha kanye namajoyini aqinile. Futhi kusiza ngokulinganisela namandla, futhi, njengoba usuhamba phambili, kungakunikeza nomsebenzi wokushaya inhliziyo.
Abanye abantu baphatha i-yoga njengokuzivocavoca, kodwa uma kwenziwa ngendlela yendabuko, egcizelela ukuphefumula nokuqwashisa okulawulwayo, nakho kungakusiza ukuphumula, ukuzola nokugxila engqondweni yakho, nokubhekana nokukhathazeka ngokomzwelo.
Ukuzivocavoca kuyinto enzima uma unezifo. Okuncane kakhulu kungabangela ama-flares ephawulekayo avela kumnene kuya omkhulu. Qiniseka ukuthi ukhuluma nodokotela wakho futhi ufunde ukuthi ungaqala kanjani uhlelo lokuzivocavoca ngaphambi kokuba uqale umgomo we-yoga noma yimuphi omunye umsebenzi.
I-Yoga ye-Fibromyalgia
Ucwaningo olusakhulayo lubonisa ukuthi abantu abane-FMS bangase bazuze kwi-yoga. Izibuyekezo eziningana kanye nokuhlaziywa kwemibhalo yezincwadi ezitholakalayo zanyatheliswa phakathi kuka-2012 no-2015. Ezinye zezinto ezifunyenwe zifaka:
- Imiphumela emihle ngokuvumelanayo kodwa amaphutha angenzeka emklamo wokutadisha abaningi (Lauche);
- Umphumela omncane wokukhathala kwezimo eziningi ezihlobene nokukhathala, kufaka phakathi i-fibromyalgia (i-Boehm);
- Imiphumela emihle yomsebenzi wokucabanga (ongabandakanya i-yoga , uma kwenziwa ingqondo) ekucindezelekeni okungafani ne-FMS (D'Silva);
- Isiphakamiso esinamandla sokunyakaza kokunyakaza (yoga, tai chi , qigong ) ye-FMS (Langhorst 2012);
- Ukunyakaza okulindelekile ukunyathelisa ukunciphisa ukuphazamiseka kokulala, ukukhathala, ukucindezeleka, nokulinganiselwa kokusebenza, kodwa, ngokuphambene nezinye izifundo, akubonakali ukunciphisa ubuhlungu (Langhorst 2013);
- Umthelela ophezulu kuya phezulu ekunciphiseni ubuhlungu kusuka ekuthandweni kwemithi yokuzindla ngokungabi namiphumela emibi emibi (Isiyingi);
- Ukugqugquzela ukuthuthukiswa ngokomzimba nangokwengqondo ezinkingeni eziningi ze-neurological, kuhlanganise ne-FMS, isithuthwane , isifo , isifo se- sclerosis , isifo se-Alzheimer , nezifo zesimiso sezinzwa zomzimba (Mithra);
- Ubufakazi bokuthi i-yoga iphephile futhi kungaholela ekuthuthukiseni ubuhlungu nokusebenza ezimweni eziningi ze-musculoskelet, kuhlanganise ne-FMS (Ward 2013);
- Imiphumela ethembisayo yamasu emzimbeni wengqondo ehlanganisa i-Yoga, tai, ukuphefumula, nama- Pilates kanye nesidingo sokuhlola ngokuqhathanisa lezi zindlela emisebenzini evamile yokuzivocavoca (Busch).
Kodwa-ke, ukubuyekezwa okunye okushiwo kwakukhona ubufakazi obuphansi bokuthi umphumela ubuhlungu nokukhubazeka futhi wanikeza izincomo ezibuthakathaka kuphela (i-Cramer). Abaningana basho isidingo semiklamo yokutadisha kangcono nezifundo ezinkulu. Okungenani omunye ucacise isidingo sezinqubo eziqinisekisiwe, isichazamazwi, nokubika imininingwane ukuze wenze ukuphindaphinda nokuqhathanisa ukusebenza kahle (Ward 2014).
Ukuqonda okuvela kwizifundo ngabanye kuhlanganisa:
- Ukuthuthukiswa okungu-32% ezikoleni ku-Fibromyalgia Impact Questionnaire ekubuyiselwe ekupheleni kwesikhathi sokutadisha kanye nokuthuthukiswa okuqhubekayo okungu-22% ngemva kwezinyanga ezintathu, nalabo abenza i-yoga bavame ukuthola inzuzo enkulu (Carson);
- Isidingo sezinhlelo ze-yoga ezilungiselelwe ngokukhethekile i-FMS ukuze kunqobe ukukhathazeka mayelana namakilasi afuna kakhulu ngokomzimba futhi lokho kungabangela ubuhlungu obukhulu (Firestone);
- Ukwanda okungenzeka ku-cortisol ye-hormone yokucindezeleka, okuvame ukungajwayelekile ku-FMS (Carson).
Le ndawo yocwaningo iye yanda kakhulu kusukela ngo-2010. Njengoba iqhubeka, singase sibone ukuthuthukiswa ekuklanyweni kokutadisha nokuhambisana okuphakathi kokucwaninga, okusho ukuthi sizokwazi okwengeziwe ngokuthi akuyona nje indlela i-yoga ephumelelayo ngayo, kodwa yiziphi izinhlobo ezingase zizuze thina, futhi mhlawumbe yiziphi izingxenye ze-FMS ezingase ziphendule kahle.
Ukuqalisa nge Yoga
Uma uqala i-yoga, njengokungathi uma uqala noma yisiphi isimiso sokuzivocavoca, kufanele uhlole kuqala nodokotela wakho ukuqinisekisa ukuthi iphephile kuwe. Uma usuphethe kahle, kuhle ukuqhubeka kancane kancane.
Zama eyodwa noma ezimbili zilula ngosuku bese uqaphelisisa ukuthi zenza kanjani uzizwe. Uma uqiniseke ukuthi akukwenyusa izimpawu, ungaqala kancane ukwengeza ngaphezulu.
Ngenxa yokuthi uzoqala kancane kancane, cishe uzofuna ukukwenza ngokwakho noma nomfundisi wakho. Uma wenza uhlelo oluziqondisayo, qiniseka ukuthi uqonda ngokugcwele izimpendulo ngaphambi kokuba uzame, futhi qiniseka ukuthi uqala ngezinto ezilula ozihlezi noma ezilele phansi. Ividiyo noma incwadi enezithombe ezinhle ingasiza.
Uma ungeza izitho eziqondile, khumbula ukuthi abantu abaningi abane-FMS bajwayele isizungu, ikakhulukazi uma bemi. Ukugxila ikakhulukazi ezikhundleni ezilele phansi, ukuhlala, noma ukuma endaweni ezinzile kakhulu kungenza lokhu kungabi yinkinga.
Ukuze uthole ulwazi mayelana nomthetho we-yoga oklanyelwe ukwamukela izimpawu zesifo esingapheliyo sokukhathala (okufana kakhulu nezimpawu ze-FMS), bheka i- Yoga ye-Chronic Fatigue Syndrome .
Okuningi ku-Exercise for Fibromyalgia
Imithombo:
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Busch AJ, et al. Ubuhlungu bamanje kanye nemibiko yekhanda. 2011 Oct; 15 (5): 358-367. Zenza ukwelashwa kwe-fibromyalgia.
Carson JW, et al. Umagazini wezokwelapha wezinhlungu. 2012 Nov-Dec; 28 (9): 804-13. Ukulandelwa kwe-yoga yokuqwashisa kwe-fibromyalgia: imiphumela ezinyangeni ezingu-3 nokuphindaphinda kuqembu lokulinda uhlu.
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