Ama-Physiotherapists ajwayele ukwelapha nokubhekana nobuhlungu bentamo, i-pathology evamile abahlangabezana nayo futhi basebenze cishe nsuku zonke. Ukukhulula ubuhlungu, ukungakhululeki, noma ukuqina okuhambisana nobuhlungu bentamo, kukhona ukuvivinya umzimba ukuze ugweme ukufinyela komlomo wesibeletho futhi unikeze inketho yokwelapha ephumelela kakhulu nefinyelelekayo.
Kulesi sihloko sizokufundisa ukuthi yiziphi izivivinyo ezingcono kakhulu zokwelula ukusiza ukugcina izinkontileka zomlomo wesibeletho.
Izinyathelo zokuqeda ubuhlungu bentamo
Ochwepheshe bezokwelapha bomzimba wesibeletho batusa kakhulu lezi zeluleko ezithile zentamo ukuze ukhulule ubuhlungu nokungakhululeki. Njengoba siqhubeka nokunamathela emikhubeni yezenhlalo, sigcina indlela yokuphila esheshayo, futhi sibhekana namazinga aphezulu okucindezeleka nokukhathazeka, ukunganakwa kwezintamo zethu sekujwayelekile. Ngenxa yalokho, Kuya ngokuya kuvame ukuthi abantu baphathwe ubuhlungu bentamo noma ukungakhululeki okungapheli komlomo wesibeletho, okuvimbela ikhono lokuphumula ngokwanele noma ukuzivocavoca okuvamile.
Ukubhekana nezinselele ezihlukahlukene ezibangelwa ubuhlungu bentamo, njengesiyezi, ukulinganiselwa, nezinye izinkinga zansuku zonke, kubalulekile ukwenza uchungechunge oluthile lwezintambo zomlomo wesibeletho okuhloswe ngazo ukukhulula isivumelwano somlomo wesibeletho. Izinjongo eziyinhloko zalezi zigaba zihlanganisa:
- Khulula futhi unciphise ubuhlungu obuzwisa thina.
- Nweba ububanzi bokunyakaza.
- Thuthukisa amandla emisipha esifundeni somlomo wesibeletho.
Ngemuva kokuhlanganisa nokwenza ngokuqhubekayo izintambo ezinconyiwe zokunqanyulwa komlomo wesibeletho noma ubuhlungu bentamo, Kungase kube nenzuzo ukuhlola izivivinyo ezengeziwe ezihloselwe ukuqinisa intamo. Lezi zivivinyo zizothuthukisa kakhulu inqubo yokukhulula ukungakhululeki nokuqeda noma yikuphi ubuhlungu bentamo eqhubekayo noma izinkinga zomlomo wesibeletho.
Ukuzivocavoca ukuzelula ukuze ugweme ukusikeka komlomo wesibeletho
Ukuze ukhulule ukungakhululeki nobuhlungu bomlomo wesibeletho, abantu bangenza lezi zinyathelo ezinconyiwe zomlomo wesibeletho ekhaya ngezikhathi ezithile: lapho uvuka nangaphambi kokulala, ngisho nasemini uma kunesidingo.
Ukwelula ubuhlungu bentamo izophinda imizuzwana engama-30 ekuqaleni, kancane kancane ikhula ngemizuzwana emi-5 usuku ngalunye ize ifinyelele ubude besikhathi esingumzuzu ongu-1. Lezi zintambo zingenziwa ngokunethezeka noma yikuphi, inqobo nje uma isihlalo esinethezekile noma isihlalo futhi, uma kungenzeka, ithawula likhona.
Yenza izeluleko eziklanyelwe ngokuqondile ukuvuthwa komlomo wesibeletho noma ubuhlungu bentamo ingakhulula ngempumelelo ukungakhululeki nokuqina okuvame ukuhlotshaniswa nalesi simo. Khumbula ukuthi ukwenza lezi zimbobo zomlomo wesibeletho nsuku zonke noma ukuvivinya umzimba okuklanyelwe ngokukhethekile ukukhulula isivumelwano somlomo wesibeletho kungaqinisa ngokuphumelelayo imisipha futhi kuthuthukise ububanzi bokunyakaza, okunganciphisa isiyezi ezimweni eziningi.
Abelaphi bomzimba baye bahlakulela uchungechunge lwezintambo eziyisithupha zomlomo wesibeletho eziklanyelwe ngokuqondile ukukhomba indawo yentamo.
Ukwelula ukufinyela komlomo wesibeletho
Ake siqale izivivinyo zokwelula zokunqamuka komlomo wesibeletho ngokubeka izandla zakho emilenzeni yakho noma ithawula bese sibhekise intamo yakho phansi ngobumnene. Bamba lesi sikhundla imizuzwana engu-30 ukuze welule ngempumelelo imisipha yentamo yakho. Ngochungechunge lwe-3 kanye nengqikithi yezimpinda eziyi-10, lezi zivivinyo zisebenza kahle kakhulu ekuqedeni ubuhlungu bokufinyela komlomo wesibeletho.
Ukwelula intamo
Ngokuzivocavoca kwesibili, Yenza isandiso esisebenzayo njengoba welula. Beka izandla zakho emilenzeni yakho noma ithawula futhi uqhubeke nalezi zeluleko zentamo eziklanyelwe ukukhulula ubuhlungu. Bamba ukwelula ngakunye imizuzwana engama-30. Ngochungechunge lokubala okungu-3 kanye nesamba sokuphindaphinda okungu-10 kungaphezu kokwanele.
Ukuzungezisa okusebenzayo
Ngokuzivocavoca 3, kufanele wenze ukujikeleza okusebenzayo ngenkathi welula. Beka izandla zakho phezu komcamelo bese uzungeza intamo yakho ohlangothini olulodwa, bese uphinda ukunyakaza ngokuphambene. Kunconywa ukwenza lezi zeluleko zomlomo wesibeletho kabili ohlangothini ngalunye. Bamba ukwelula ngakunye imizuzwana engama-30. Kuyancomeka ukwenza amasethi ama-3 ezimpinda eziyi-10 ukuze uthole umphumela owengeziwe.
Ukutsheka kwentamo engemuva
Ngokuzivocavoca 4, Kufanele wenze ukuthambekela kwe-lateral kwentamo ukuze ukhulule ubuhlungu bentamo. Beka izandla zakho emilenzeni yabo noma emcamelweni bese wenza lokhu kunwebeka. Njengokwelula kwangaphambilini, khumbula ukuthi ungaphinda lokhu kunyakaza ezinhlangothini zombili. Bamba lesi simo imizuzwana engu-30. Ukuze uthole umphumela omkhulu, kuhle ukwenza amasethi ama-3 ezimpinda eziyi-10 ngalinye.
Ukutshekisa intamo ngakolunye uhlangothi njengesandla
Ukuze ukhulule ukungaphatheki kahle kwentamo, lokhu kuvivinya umzimba kungenziwa ngokubamba isihlalo ngesandla esisodwa bese usebenzisa esinye ukutshekisela ngobumnene intamo yakho ngakolunye uhlangothi. Bamba lolu hlangothi utshekise imizuzwana engu-30-40 ngaphambi kokubuyela endaweni yokuqala. Kulo msebenzi sizokwenza kuphela uchungechunge lwezimpinda ezi-3.
Ukugoba kwelula ngokuzungeza
Ukuphetha uchungechunge lwethu lokwelula kobuhlungu bentamo, sinokuguquguquka kwesandla esisodwa nokwelula kokujikeleza. Qala ngokubamba ngokuqinile isihlalo ngesandla esisodwa ngenkathi usebenzisa esinye ukuze usize ukufeza ukuguquguquka okukhulu kwentamo nokujikeleza ngakolunye uhlangothi. Bamba lesi sikhundla isikhathi esingamasekhondi angama-30 kuye kwangama-40 ngaphambi kokubuyela endaweni yokuqala. Lo msebenzi unochungechunge olulodwa lwezimpinda ezi-3 kuphela.
Imikhuba emihle yomlomo wesibeletho
Lezi zivivinyo esizibonile zinhle kakhulu ekudambiseni ubuhlungu bomlomo wesibeletho, ikakhulukazi ukufinyela. Nokho, ngaphambi kokwenza izivivinyo ukuze akhulule ubuhlungu Into ebaluleke kakhulu ukuthola imikhuba emihle yokuma ukuze izintamo zethu zingalimazi. Kumele kucatshangelwe ukuthi abantu abaningi bahlala amahora angu-8 ehhovisi futhi bagcine ezikhundleni ezibangela ubuhlungu bentamo. Kulaba bantu, into enconywa kakhulu ukusukuma esihlalweni njalo ukuze bakwazi ukwelula nokuhlanganisa intamo.
Ngakolunye uhlangothi, ukwenza izivivinyo zamandla ejimini kungakusiza ukwandisa i-trapezius muscle mass futhi uvikele kangcono intamo yakho. Konke kumayelana nokuhlala ukhuthele ngangokunokwenzeka nokugcina le mikhuba emibi yokuma.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuzivocavoca ukuze usize nge-neck contractures.