Ingxenye ebalulekile yanoma iyiphi isethi yokuzivocavoca ilula. Ukwehlisa kungaba isethi ehlukile yokuzivocavoca, futhi yingxenye yanoma iyiphi enye eyinkimbinkimbi. Ukugxila ngaphambi kokuqeqeshwa kukuvumela ukuthi ulungiselele imisipha yomsebenzi, yenza kube lula ngokwengeziwe, ukuze ugweme ukulimala. Ukunciphisa imisipha emva kokuqeqesha kuzokukhulula ubuhlungu be-syndrome futhi kubambe iqhaza ekutheni uphinde uvuse imisipha. Ukwelula kwenza umzimba wethu uguquguquke, okwenza ubulili.
Ukuzilolonga kokuqeqeshwa kwabaqalayo
- Zama ukululaza imisipha yengalo. Ukuze wenze lokhu, udinga ukubamba izandla ngemuva kwakho uphakamise izandla zakho kuze kube yilapho uzwa ukukhathazeka ezandleni zakho. Cindezela isifuba sakho esifubeni bese ubamba isikhundla samasekhondi angu-10.
- Zama ukululaza imisipha yangemuva. Phonsa izandla zakho phezu kwekhanda lakho bese ubopha iminwe yakho ndawonye. Khulisa kancane ngakwesokudla, ngenkathi ngesandla sakho sokunene, udonse ingalo yesobunxele phezu kwekhanda lakho uze uzwe ukucindezeleka. Bamba lesi sikhundla imizuzwana engu-10.
- Ukuzivocavoca ukululaza imilenze yabaqalayo baqala ngokuthungulwa kwemisipha yamathole. Ukuze wenze lokhu, udinga ukuma kude nakama-15-25 cm ukusuka odongeni bese uncike kuwo ngezindwangu zakho. Hamba phansi ezandleni zakhe. Bendza umlenze owodwa emadolweni bese uphonsa umlenze owodwa emuva ngangokunokwenzeka, kodwa ngaphandle kokuphakamisa izithende phansi, imizuzwana engu-10. Bese uphinda omunye umlenze.
- Kanti futhi, ngokuzivocavoca okunjalo, sizobheka ukuvivinya umzimba emisipha ngemuva kwethanga. Ukuzivocavoca kwenziwa kwenziwa phansi. Uma ucindezela unyawo lwesokunxele ngapha nangaphakathi kwesikhumba sokunene, ngenkathi umlenze wesokudla unwetshiwe, ugobe kancane eminwe yomlenze wesokudla kuze kube yilapho uzwa ukuhlukumeza ngemuva kwethanga. Bamba isikhundla sokuphela imizuzwana engu-10. Shintsha imilenze bese uphinda umsebenzi.
Uma ulungiselela i-twine yabaqalayo, kufanele uqaphele ngokukhethekile ukusula izicubu zethanga nokulimala:
- Ukuzivocavoca ngezintambo nemisipha ngemuva kwethanga. Uhlezi phansi, welula imilenze yakho bese uyibopha emathangeni akho, ubeke izandla zakho ngamathole wakho bese uhambisa izandla zakho ezinyaweni zakho ngangokunokwenzeka. Esikhundleni esiphakeme, ubambe imizuzwana engu-10.
- Ukuzivocavoca endaweni yokulima. Hlala phansi. Ukujikijela amadolo akho, ubeke izinyawo zakho eduze nawe ngangokunokwenzeka. Ukubambelela ezinzwaneni zakho, ukugoba kancane kancane kuze kube yilapho unomuzwa wokuthungulwa kwemisipha ku-groin. Ngesikhathi esifanayo gcina imhlane yakho iqondile. Esikhundleni esiphakeme, lungisa imizuzwana engu-10.
Kubalulekile ukusho mayelana nezincomo zokwenza izivivinyo zokwelula zonke amaqembu omzimba. Lezi zivivinyo kufanele zenziwe kahle, ngaphandle kokunyakaza okungazelelwe, ukuze kungalimazi imisipha nemigqa. Futhi ngaphambi kweseshini udinga ukufudumala-up.
Indlela yokufudumala imisipha ngaphambi kokusula
Ukulungisa umzimba ngaphambi kokusula kuyisigaba esibalulekile sokuqeqeshwa. Ukwenza lokhu, kufanele wenze ukufudumala:
- Imisipha yemisipha ingaswelwa ngokuguqula ikhanda kusukela ohlangothini kuya kwesokunxele ngangokunokwenzeka;
- Ungakwazi ukwelula ibhande lehlombe ngosizo lwezinguquko eziyindilinga kanye namahlombe okuhlukumeza, ama-mahas ezandla;
- imisipha yesifuba nengemuva ingaswelwa ngosizo lwezingalo eziphakanyisiwe phambi kwakho, phambili nangaphezulu, futhi zixhunywe ngemuva, emuva nangaphansi;
- imisipha ye-torso ingadutshulwa ngokuguqula i-torso eceleni kokuya ngokushesha, kuyilapho isikhumba sesifuba kufanele sibe namanje. Futhi usebenzisa ukunyakaza kusuka kolunye uhlangothi;
- imisipha yesifunda esingaphansi ingase iswekwe ngosizo lwezintambo ezibushelelezi phambili ngokoqobo wonke ama-vertebrae aphansi ngangokunokwenzeka;
- imisipha yemilenze kanye nebhande lokugwedla liguqulwe ngosizo lwezinkemba zemilenze,
- Imisipha yamathole ingaswelwa yiziphakamiso zemilenze, izingxube ze-ankle - ngokujikeleza kwezinyawo.