Ukuzivocavoca nge-hernia kuhlala kulungile kwaye kuyacetyiswa, ngakumbi ukuba utyebile. Ugqirha Thembi Conner-Garcia, ugqirha kwiKlinikhi yoLuntu yaseHeartland ePeoria, IL icebisa, 'Ngaphambi kokuba wenze umthambo kunye nehernia, kufuneka ubonane nogqirha wakho. Kuxhomekeka kuhlobo, ubungakanani kunye nendawo yehernia, izithintelo ziyahluka.
Ukuzivocavoca ngeHernia
Abantu abaninzi bakhetha ukuhlala kunye ne-hernia yabo okoko ingazukubangela naziphi na iingxaki ezinzima. Unyango lwe-Nonsurgical kunye notshintsho kwindlela yokuphila kubonisiwe ukunciphisa kakhulu ukungcola kwe-hernia, nangona zizisombululo nje zethutyana. Ukuzilolonga kunokuba luncedo, amaxesha ngamaxesha kunciphisa iimpawu. Kuya kukunceda utshise iikhalori kwaye kunciphise amanqatha esisu, aluncedo kuninzi lwe-hernias.
Amanqaku afanelekileyo- Ngaba Ufanele Wenze Umthambo Xa Ugula?
- Izizathu eziqhelekileyo zobuhlungu besisu ngexesha lokuzilolonga
- Iimpawu kunye nonyango lweeMbilical Hernias kwiiNjana
Ukulolonga umzimba
Ugqirha Conner-Garcia uyacacisa, 'ubukhulu becala, unokuzilolonga ngokukhuselekileyo kunye nehernia kodwa ezinye iindlela zokulolonga umzimba ziyafuneka.' Lungisa uqeqesho lwakho olukhoyo ngokunciphisa ifuthe, ubungqongqo kunye okanye ixesha. Yenza umthambo omodareyithayo kwaye ukhethe imisebenzi engabeki uxinzelelo olungafunekiyo kwisisu sakho. Ukuzivocavoca iAerobic kuya kukunceda utshise iikhalori kwaye ulawule ubunzima bakho.
- Ibhayisekile emileyo lukhetho olufanelekileyo. Khetha ibhayisekile eguqukayo. I-angle yokuhlala iya kuthintela ukuxhathisa isisu sakho kunye nezihlunu zakho eziphambili ziya kuxhaswa. Ukuba ukhetha ukusebenzisa ibhayisekile ejikelezayo okanye ibhayisekile yangaphandle, yithathe lula kwaye uhlale kwindawo ohleli kuyo ngelixa ukhwela.
- Ukuqubha kunye nokuzivocavoca emanzini kukwayindlela ekhuselekileyo yokwenza umthambo wentliziyo yakho. Ezi ayizizo iimpembelelo zokusebenza ukuze amathuba okuzikhathaza esezantsi kakhulu. Ufuna ukulumka ukuba ungayigqithisi kwaye uphephe iindlela ezijijekileyo ezibeka uxinzelelo esiswini sakho.
- Inkqubo yokuhamba lolunye ukhetho olubalaseleyo. Impembelelo ephantsi kwindalo, kwakhona kunceda ukunciphisa ithuba lokuxhamla kwi-abs yakho. Ukuhamba kwakha amandla asisiseko, aluncedo kakhulu kuthintelo lwe-hernias.
Uphononongo lovavanyo luka-2012 olupapashwe kwi ILayibrari yeSizwe yaseMelika yoNyango lweSizwe Amaziko ezeMpilo ifumanise ukuba ii-asanas ezithile ze-yoga ziluncedo ekubuyiseni i-hernias ye-inguinal. Yiya kwiyoga ethambileyo. Ukuma kumi njengeukuma komthilukhetho olufanelekileyo. Ukuziqhelanisa nokuphefumla okunzulu kwesisu kunye nokuziqhelanisa neyoga yakho kunokuba luncedo.
Ukuzivocavoca Ukuphepha
'Ngokubanzi, kufuneka uyiphephe imithambo efuna ukuphakamisa ubunzima obukhulu, ukuxinana ngokugqithisileyo okanye nantoni na enokunyusa uxinzelelo lwangaphakathi esiswini,' ucacisa uGqirha Conner-Garcia.
Ukuzivocavoca ukuphepha kubandakanya:
- Ukuphakamisa ubunzima obunzima obangela ukuba uxineke okanye ugqume
- Nayiphi na imisebenzi yokutyhala ebangela ukuba uxineke okanye ugqume
- Nayiphi na imisebenzi yokutsala ebangela ukuba uxineke okanye ugqume
- Izinto ezenziwa yiBallistic njengokukhaba okanye ukubetha ngamanqindi
Abo badlala imidlalo efana nebhola ekhatywayo, iHockey yomkhenkce, umbhoxo, ibhola ekhatywayo, ukulwa, iHockey yentsimi, intenetya, okanye umkhondo wokubaleka bahlala befumana iihernias zemidlalo. Le midlalo ibandakanya intshukumo ye-ballistic okanye ephezulu kunye nentshukumo efuna utshintsho olukhawulezileyo lwendlela. Le yimisebenzi ekufuneka ithintelwe xa une-hernia.
Ukuzilolonga ngeposi
Ukuba ukhetha ukwenza utyando kwi-hernia yakho, I-American Council kwi-Exercise (ACE) icebisa ukuba uvumele malunga neeveki ezintathu zexesha lokuchacha kwaye ubandakanyeke kwimisebenzi elula kuphela ngeli xesha. Linda ude ubethe amanqaku eeveki ezintandathu ukuze uqale okanye uphinde uqalise ukuzilolonga.
Ngokuqinisekileyo ufuna ukwenza ukomeleza okungundoqo kwindawo yokuqala ngexesha lokusebenza kwakho. Qiniseka ukuba uyayenza kancinci kancinci kwaye ngokuthe ngcembe yonyusa amandla omthambo. Soloko ujonge umzimba wakho ngeempawu zokungonwabi okanye utshintsho kubume bakho. Kwakhona, ukuba uva iintlungu, buya uye umthambo kwaye uqaphele ukuba loluphi uhlobo lokuzivocavoca olukubangele iintlungu ukuze uziphephe kwaye ujonge enye indlela.
Gcina ukhumbula ukuba izihlunu zakho zesisu ziya kuba buhlungu emva kotyando kodwa oku kuya kudamba ngokuhamba kwexesha.
Ukomeleza okungundoqo
I-ACE icebisa le mithambo ilungisiweyo ukomeleza isiseko sakho:
- Ukwahlula phakathi: Ngokungafaniyo ne-crunches zesiko, ii-crunches ezithile azigxili ekuphakameni komzimba wakho; endaweni yoko, cinga malunga nokuba uqinisa kangakanani izihlunu zesisu sakho. Kuya kufuneka uguqule torso yakho iisentimitha ezimbalwa ngelixa uqinisa imisipha yakho. Qala ngeseti enye yokuphindaphinda eli-15 (ubambe owesibini phezulu kwentshukumo ngaphambi kokuhla) kwaye ucofe indlela yakho ukuya kuthi ga kwiiseti ezili-15.
- IPlank: Yamkela indawo ephezulu yokuma phezulu uze utshale phezulu nangaphakathi ngezihlunu zesisu ngelixa ubambe iplanga kangangemizuzwana engama-30. Sebenza ukuya kwiiseti ezintathu zeesekhondi ezingama-30, uphumle imizuzwana engama-30 phakathi kweeseti.
- Ngqengqa ngomqolo: Hlala phantsi uguqe ngamadolo kwaye iinyawo zombini zithi tyaba phantsi. Ukugcina umqolo wakho uthe tye, ngokuthe ngcembe uncike umva ude uve ukuba isisu sakho sinesivumelwano sokukubamba kuloo ndawo ithambekileyo (kubantu abaninzi oku kuya kuba malunga ne-30 degrees of inclination). Bamba indawo ukuya kuthi ga kwimizuzwana engama-30. Sebenza ukuya kwiiseti ezintathu zeesekhondi ezingama-30, uphumle imizuzwana engama-30 phakathi kweeseti.
Zilolonge ngokukhuselekileyo
Qiniseka ukuba ulandela izikhokelo zikagqirha wakho wokuzilolonga ngokukhuselekileyo nangokufanelekileyo. Ukuba umtsha ukwenza umthambo okanye awuqinisekanga malunga neyona nkqubo ilungileyo yokuzilolonga, nxibelelana nonyango olusemzimbeni ukuze ukhokelwe.
Lumka, kodwa ungoyiki ukwenza imisebenzi yomzimba. Ukuba wenziwe ngokuchanekileyo, umthambo uya kukunceda ujongane ne-hernia yakho kwaye ulungiselele utyando ukuba kufuneka ubenalo. Ngokuqinisekileyo kuya kuba yinxalenye yesicwangciso sakho sothintelo emva kotyando.
