Isifo somdlavuza we-Breast yisikhathi esibucayi, yisikhathi sokuhlonishwa ngenxa yokuphulukiswa kanzima okwenzekayo, kanye nezinkinga ezingokomzimba nezingokomzwelo ezingase ziphakame. Abesifazane abaphuluka emdlalweni webelevuza babhekene nezinselelo eziningi, hhayi nje ekutholeni amandla namandla abo kodwa esikhathini eside, ukuqinisa ukuzethemba kwabo.
Ukuzivocavoca, kanye nama-pilates, kungasiza ekuvuseleleni umdlavuza webele , ngokusho komfundisi wezemisebenzi kanye nomqeqeshi wezempilo uNawomi Aaronson, MA, OTR / L, CHT.
Ungumfundisi we-Pilates umfundisi kanye nomlobi, umethuli, nomhlinzeki wezemfundo oqhubekayo ezinhlanganweni eziningana zempilo. U-Aaronson uyabelana ngokuqonda ukuthi abasindile bangazuza kanjani ekuzivocavocavoca.
Qala Ukubuyiselwa Kuvivinya kancane kancane
Ukukhathala, uhla olulinganiselwe lokunyakaza, kanye nokwesaba ukuhamba ezindaweni ezinzima kungenza owesifazane abe namahloni ekuzivocavoca. Kodwa-ke, uhlobo olufanele lokuzivocavoca, oluqondiswa ochwepheshe abaqeqeshwe, lungabazuzisa kakhulu abesifazane ukuphulukiswa emdlalweni webele.
Enye yezinto ezinhle kakhulu mayelana nokuzivocavoca ukuthi kungase kuphumule futhi kukhuthaze ngesikhathi esisodwa. Abesifazane ekutholeni bavame ukulwa nokucindezeleka nokukhathala. Ukwandisa amazinga wamandla nokunciphisa ukucindezeleka, ke, kubaluleke kakhulu-njengoba kubaningi bethu.
Ukwengeza, ukubuyisela amandla nokuphakama kwesifuba esifubeni, amahlombe, emuva, nezingalo kuzomsiza owesifazane ukuba azondle yena futhi aqhubeke nokuphila kwakhe okuvamile. Ukuthola ukuzimela nakho kuhamba phambili ekuboneni amandla okukhuthaza ngokomzwelo.
Hambisa i-Lymph Nge-Exercise
Inzuzo eyengeziwe yokuzivocavoca yukuthi ukuhamba kwemisipha kubuye kushukumise i-lymph fluids. Lokhu kusiza ukugcina i-lymph ekwakheni futhi mhlawumbe ibangele i-lymphedema, enye yezingozi eziphawulekayo zokuhlinza umdlavuza webele.
Abesifazane abaphuluka emdlalweni webelevuza bangase bazizwe bevikelekile endaweni yabo esifubeni.
Kungase kuthathe isikhathi esithile ukuzizwa ukhululekile ukuma ngokuqondile noma ukwenza okungaphezu kokunyakaza okulula kakhulu.
Ekuqaleni, uhlelo lokuzivocavoca lokuvuselela umdlavuza webele luzokhula kancane. Izinyathelo ezilula, njengokuphefumula okujulile nokulula okuncane, zingasetshenziselwa ukuvuselela umzimba ngaphakathi, ngaphandle kokubangela ukucindezeleka okungadingekile.
Nakuba kubalulekile ukukhulisa ngobumnene ukunyakaza kwesifuba, ihlombe kanye nengalo, kwabanye besifazane, le ndawo ingazizwa njenge-landscape entsha-enezinzwa ezintsha nezinzwa. Indawo ingase ibe nzima futhi ibe nzima, futhi kungesabeka ukuhambisa indawo engakhululekile. Ukuthuthuka kancane kancane futhi kuzosiza owesifazane ukuba athole ukuzethemba futhi azinze emzimbeni wakhe.
Kungani Ama-Pilates Awusizo Ngezisulu Zomdlavuza Webele
Ngokuhamba kwesikhathi, abashayeli be-therapists ne-pilates baye bathola izindlela eziphumelelayo zokushintsha imishanguzo ye-Pilates ukuze umuntu aqale ukusebenzisa ama-pilates kunoma yiliphi izinga lokufaneleka. Owesifazane oqala emva kwekhefu ekuzivocavoca, futhi mhlawumbe emva kokuthola ukwelashwa okunzima, uzothola ukuthi, nge pilates, angakwazi ukusebenza kusukela emgodini wakhe futhi akhe amandla nokuguquguquka.
Abanye bayakwazisa ukuthi imisebenzi eminingi yePilates yenziwe phansi, ukunciphisa ingozi yokuwa noma ukucindezeleka.
I-Pilates nayo iyasiza ukujulisa ukuxhuma umzimba / ingqondo, into eningi elulame abesifazane isilungele ukuhlola. I-centering, ukuxilongwa, ukulawula, ukucacisa, ukuphefumula nokugeleza-le migomo ye-pilates, izisekelo ze-Pilates movement, inikeza izixhumanisi ezihlangene phakathi komzimba nengqondo.
Ukuzivocavoca kwe-Breast Cancer Recovery
U-Aaronson ugcizelela lezi zinhlobo ezilandelayo ze-pilates ezenza owesifazane aqale indlela yakhe yokutakula komdlavuza webele ongalindela ukukwenza:
- Ingxenye eyinhloko yokuzivocavoca kwe-Pilates, ukuphefumula okujulile kuphakamisa uhlu lwamazivolo omama ekubuyiseni. Kuyinto ekhuthazayo, ukunciphisa ukucindezeleka, futhi isebenza imisipha yomzimba. Izibonelo ze-pilates zokuphefumula ezenziwa abesifazane abasesimweni sokuqala sokuphulukisa bangase baqale ukuzivocavoca ukuphefumulela kokuphefumula nokuphefumula okuphefumulayo.
- Ukuzivocavoca okulula okuqinisa imisipha yomzimba nengemuva emuva ukusiza ukusekela ukuhleleka okuhle, okuholela ekuzinzekeni nakakhulu inkululeko yokunyakaza kwansuku zonke. Ngaphezu kwalokho, ukukwazi ukugcina ukuhleleka kahle kuhamba phambili ekusizeni abesifazane bazizwe beqiniseka ngokwengeziwe. Ukuzivocavoca, njengebhuloho elincane noma iwashi le-pelvic, lizosebenza emuva nangaphandle ngaphandle kokufaka inselele esifubeni nasezingalweni kakhulu.
- Ukukhanya kuvuliwe ngokulungiswa okuhle (i-pilates okudingekayo yonke into) kusize abesifazane baphinde bavuselele ukuhamba okugcwele ngesifuba nengalo. izingalo zezingelosi, lapho izingalo zihamba khona ezinhlangothini, mhlawumbe isigamu sokuqala, yisibonelo esihle. Futhi, izingalo zifinyelela / zidonsa, lapho udonsa khona amahlombe ndawonye bese uzihlupha, kungukuzivocavoca okwenziwe okuningi kuma-pilates okuboniswa nezinhlelo zokuvuselela umdlavuza webele.
Yebo, okungenhla yizibonelo ze-pilates izinyathelo eziyisisekelo ezithinta i-Aaronson zizokhuthaza ukubuyisela abesifazane ukuthi bazakhe kabusha, kokubili ngokomzimba nangokomzwelo. Kodwa-ke, kubaluleke kakhulu ukuthola abafundisi abanokuqeqeshwa okwanele ekusebenziseni ukuvuselelwa komdlavuza webele.
Ngenhlanhla, abaningi abahlinzeka ngemithi bahlanganisa ukuqeqeshwa kwe-pilates kumasethi abo. Futhi, kukhona abaqeqeshi abaqinisekisile ngokugcwele be-Pilates abaqeqeshwe ekusebenzeni ngokulungiswa okufanele kwamakhasimende we-rehab.
Sebenzisa amacebiso okuvuselela umdlavuza webele
U-Aaronson unikeza iseluleko esingezansi kulabo besifazane abaphulukisayo emdlalweni webele wezinwele kulokho abazofuna ukwazi uma beqala ukuzivocavoca. Uthemba ukuthi abesifazane abazophulukiswa emdlalweni webele webele kanye nezinsolo zabo bayokhuthazwa ukuthola ukusekelwa abadingayo ukuze baqale uhlelo lokuzivocavoca. Kulokhu okuhlangenwe nakho kwakhe ukuthi ukuzivocavoca kuyindlela enhle yokuphulukisa. (Bonke ukuvivinya umzimba kufanele bahlolwe ngumsebenzi wokunakekelwa kwezempilo wesifazane.)
- Uma i-lymphedema ikhona, umuntu kufanele abonisane nomchwepheshe we-lymphedema oqinisekisiwe.
- Abesifazane ababenama-lumpectomi noma ama-mastectomies cishe bazozivocavoca kakhulu ebhodini lezemidlalo noma nge-camisole.
- Hlela ukwakha uhlelo lokuzivocavoca kancane, ngezigaba.
- Yazi ukuthi kungase kube khona ukungakhululeki futhi lokho kungase kusabe kancane. Sebenzisa nomhlinzeki wakho noma umfundisi ukuze uqiniseke ukuthi uphephile futhi ukhululekile ngangokunokwenzeka.
- Ukuzivocavoca kungase kube nomzwelo othile-okulungile.
- Ngezinye izikhathi indawo yesifuba izozizwa ihluke kakhulu ukuthi ijwayele ukuzwa kanjani futhi ingathatha isikhathi ukujwayela lokho. Kungase kube khona ukulahlekelwa umuzwa.
- Ku-Pilates, asenzi okuningi okuphindaphindiwe; siya ngekhwalithi. Lokho kungase kube isiqubulo esihle kunoma yikuphi ukuzivocavoca owesifazane othole ukukhetha, ikakhulukazi ekuqaleni.
Imithombo:
USchmitz K. "Ukuzivocavoca umzimba kanye nomdlavuza webele webele." I-Recent Results Cancer Res. 2011; 186: 189-215. i-doi: 10.1007 / 978-3-642-04231-7_8.
U-Eigor S, uKarapolat H, Yesil H, Uslu R, Durmaz B. "Imiphumela ye-Pilates yokuzivocavoca ngomthamo wokusebenza, ukuguquguquka, ukukhathala, ukucindezeleka, kanye nekhwalithi yokuphila kweziguli zomdlavuza wesifazane: isifundo esilawulwa ngokungahleliwe." I-Eur J Phys Rehabil Med. 2010 Dec; 46 (4): 481-7.