Kuthamangitsidwa Kwambiri? Yesani Mzere Wosavuta Kumbuyo

Malangizo Owonjezera Otsatsira

Zimakhala zosavuta kuti uzingidwe ngati ukukhala pa desiki tsiku lonse, mwinamwake umangomenyedwa pa nthawi ina.

Uthenga wabwino ndi wakuti kusagwirizana ndi (msangamsanga) kamangidwe ka nsomba ndi kophweka. Zonse zomwe mukusowa ndizochita masewera olimbitsa thupi.

Pansipa pali kufotokozera za kukulitsa kumbuyo ntchito zofanana zofanana ndi kusuntha kwa dzuwa langa lopereka moni yopangidwa ndi anthu omwe amagwira ntchito ku madesiki (ndipo amalangizidwa ndi American Physical Therapy Association.)

Izi zimapanga mpumulo waukulu zomwe mungachite pomwepo pa kompyuta yanu. Mutha kuyesera kuyima kapena kukhala, ndipo ndapatsa malangizo ena apadera ogwira ntchito moyenera, komanso.

Kubwezeretsanso Kubwezeretsa Kuchita Zowonongeka Kwambiri

Zovuta: Zosavuta

Nthawi Yofunika: Mphindi 2

Nazi momwe:

1. Ngati muli ndi zovulaza kumbuyo kapena chikhalidwe kapena ululu wammbuyo, funsani dokotala ngati ntchitoyi ikuyenera. Nkhaniyi ikufotokoza momwe mungagwiritsire ntchito masewerowa; izo sizikuvomereza kuti iwe uzichita izo. Ophunzira anu okha azachipatala angakuuzeni ngati muyenera.
2. Khalani kapena kuimirira mokhazikika, komabe mutagwirizana .
   • Mapazi anu ayenera kukhala ofanana ndi wina ndi mzake ndi mikono pansi pambali.
   • Kuyang'ana kwanu kuyenera kukhala patsogolo ndi khungu kakang'ono.
   • Lembani, kenaka exhale ndipo mutenge bwino mimba yanu kumbuyo kwanu.
   • Nsomba ndizosavuta, ndi kupindika pang'ono mwa iwo.
3. Powafikitsa kumbali yoyamba, gwiritsani manja anu kumbuyo. (Zimakhala ngati mukukoka mizere ya theka ndi mkono umodzi panthawi imodzi.)
   
   Pamene mukuchita izi, zigoba zanu ziyenera kukhala zolunjika, koma osatsekedwa. Tengani kamphindi kuti muwone msinkhu wamagulu pamakono anu.

1. Pamene manja anu akufika pamutu wanu, sungani zala zanu. Ngati izi sizingatheke, (chifukwa cha kuuma) muwabweretse pafupi monga momwe mungathere.
   
   Tengani mutu wanu momwe mukufunira kuti mupange malo anu manja komanso kuonjezera ntchito pang'ono ku mitsempha yowonjezeretsa. Kutenganso mutu wanu pang'ono kudzawonjezera zovuta kumiseche ya kumbuyo, kuwalimbikitsa kwambiri.
   
   Gwiritsani ntchito malowa kwa masekondi asanu ndi atatu.

1. Kuti mupereke zovuta zambiri, mungathe kufika pamtambo wanu kuchokera pamapiko anu - ndikupita kumalo osungiramo matenga.
2. Mungathe kusintha masewerowa kuti mukhale motere:
   • Khalani pa mpando wanu, mikono ndi mbali yanu.
   • Mafupa anu awiri okhalapo ayenera kuyankhulana ndi mpando molimba ndi mofanana, koma popanda kukhudzidwa kapena kuthamanga m'matumbo.
   • Sungani mimba yanu kumbuyo kwanu.
   • Chitani zotsatirazi kuchokera pa malo awa.

> Chitsime:

> Moffat, Marilyn, PT Ph.D. ndi Vickery, Steve. Bungwe la American Physical Therapy Association Buku la Maintenance and Repair Repair. Mabuku Owl. Henry Holt ndi Company, LLC. New York, New York, 1999. Tambani ndi Kufika p.224