Kamoo U ka Etsang Katleho ea Muscle e Tsoelang Pele

Moralo oa Nako le Nako ea ho Phomola 'Mele oa Hao

Ho phomola ha mesifa e tsoelang pele (PMR) ke mokhoa oa ho fokotsa ho tšoenyeha o ileng oa qala ka ho ngoloa ke ngaka ea Maamerika Edmund Jacobson lilemong tsa bo-1930. Mokhoa ona o kenyelletsa ho fokotsa tsitsipano le boikhathollo likarolong tsohle tsa 'mele tsa mesifa.

Haeba u e-na le boloetse bo bakoang ke ho tšoenyeha ha sechaba (SAD) , mohlomong mesifa ea hau e senya nako e ngata. Ka ho ikoetlisetsa PMR , o tla ithuta kamoo mesifa e phutholohileng e ikutloang e fapane kateng le mesifa e thata.

Hangata ho phomola ha mesifa ho tloaelehileng ho sebelisoa le mekhoa ea phekolo ea ho itšoara joaloka mokhoa o tsitsitseng oa ho hlaphoheloa . Leha ho le joalo, ho sebelisa mokhoa ona feela ho tla u fa matla a ho laola tsela eo 'mele oa hao o tšoenyehileng ka eona.

Haeba u sebelisa mokhoa ona ka tsela e nepahetseng, u ka 'na ua qetella u robetse. Haeba ho le joalo, leboha ka ho fumana boemo bo tebileng ba boikhathollo, le bakeng sa mosebetsi oo u o entseng ho fihlela ka nako eo.

Bakeng sa ba nang le maemo a bophelo bo botle, etsa bonnete ba hore u buisana le ngaka ea hau pele u qala mofuta ofe kapa ofe oa ho ikoetlisa ho ithabisa.

Kamoo U ka Etsang Katleho ea Muscle e Tsoelang Pele

1. Fumana sebaka se khutsitseng ntle le litšitiso. Robala fatše kapa u lutse setulong, u lokolle liaparo tse thata le ho tlosa likhalase kapa mabitso. Khutlisa matsoho a hao ka lesela la hao kapa matsohong a setulo.
   
2. Nka ba seng bakae ba liehe ho phefumoloha. Haeba u se u se u ntse u e-s'o qete, qeta metsotso e seng mekae u ntse u phefumoloha .
   

1. Khale. Tsepamisa tlhokomelo phatleng ea hao. Penya mesifa phatleng ea hao, u tšoere metsotsoana e 15. E-ba hlokolosi feela ho fokotsa mesifa ea phatleng ea hao le ho tloha 'meleng oa hao o phutholohile. Ikutloe hore mesifa e ntse e le matla le ho feta. Ebe u lokolla butle-butle phatleng ea hao ha u bala metsotsoana e 30. Hlokomela phapang ea kamoo mesifa ea hau e ikutloang kateng le ho ikutloa u phomola. Tsoela pele ho lokolla tsitsipano phatleng ea hau ho fihlela e ikutloa e phutholohile ka ho feletseng. Tsoela pele ho phefumoloha butle-butle le ka tsela e tšoanang.
   

1. Jaw. Joale, lebisa tlhokomelo mohlaleng oa hau. Etsa hore mesifa e sehlōhō e tšoere metsotso e 15. Joale, lokolla butle-butle ha u ntse u bala metsotsoana e 30. Hlokomela boikutlo ba boikhathollo 'me u tsoele pele ho hema butle-butle le ka tsela e ts'oanang.
   
2. Nko le Mahetleng. Hona joale, fetisa tlhokomelo molala le mahetleng. Ho eketsa tsitsipano molaleng le mahetleng ka ho phahamisa mahetla ho fihlela litsebeng tsa hau ebe o tšoara metsotsoana e 15. Butle-butle lokolla tsitsipano ha u bala metsotsoana e 30. Hlokomela hore tsitsipano e fela.
   
3. Lihlomo le Matsoho. Butle-butle hula matsoho ka bobeli. Etsa li-fist ka lebokoseng la hao mme u tšoere metsotsoana e 15, ho penya ka thata kamoo u ka khonang. Ka nako eo, butle butle ha u ntse u bala metsotsoana e 30. Hlokomela maikutlo a phomolo.
   
4. Likoti. Butle-butle eketsa khatello mahetleng ka metsotsoana e 15. Ebe u lokolla butle-butle tsitsipano ka metsotsoana e 30. Hlokomela hore tsitsipano e fela. Tsoela pele ho hema butle-butle le ka tsela e ts'oanang.
   
5. Legs. Butle-butle, eketsa tsitsipano ho quadriceps ea hau le manamane ka metsotsoana e 15. Finyella mesifa ka thata kamoo u ka khonang. Joale, ka bonolo u lokolle tsitsipano ho feta metsotsoana e 30. Hlokomela hore tsitsipano e fela le boikutlo ba boikhathollo bo setseng.
   
6. Maoto. Butle-butle, eketsa tsitsipano maotong le menoaneng. Fokotsa mesifa ka hohle kamoo u ka khonang. Ebe u lokolla butle-butle ha u ntse u bala metsotsoana e 30. Hlokomela hore mathata ohle a fokotseha. Tsoela pele ho phefumoloha butle-butle le ka tsela e tšoanang.
   

1. Thabela boikutlo ba boikhathollo bo phatlollang 'meleng oa hau. Tsoela pele ho hema butle-butle le ka tsela e ts'oanang.

Ho rekota Lentsoe

Ntle le ho latela litaelo tsena, u ka 'na ua nahana ho sebelisa ho rekota lentsoe joaloka mahala ea MP3 audio file e fanoang ke Univesithi ea McMaster ka litaelo mabapi le ho itokisa mesifa e tsoelang pele . Tšebeliso ea ho rekota e le 'ngoe e u lumella ho phutholoha ka ho feletseng le ho tsepamisa mohopolo ho mokhoa ona.

Tlhahlobo ea PMR bakeng sa Matšoenyeho

Tlhahlobo e hlophisitsoeng e entsoeng ka 2008 le e hatisitsoeng koranteng ea BMC Psychiatry e bontšitse hore ho na le katleho ea koetliso ea boikhathollo, ho akarelletsa le PMR, ha ho phekoloa matšoenyeho.

Ka hona, haeba u batla lits'ebetso tse thehiloeng bopaking ho thusa ho sebetsana le khatello ea hau ea sechaba, PMR e ka ba khetho e ntle.

Lentsoe le Tsoang ho

Mekhoa ea ho phutholoha e kang ho itokolla ha mesifa e tsoelang pele ho ka ba molemo bakeng sa ho tšoenyeha ha maikutlo ho sechaba, kapa ha ho sebelisoa le kalafo ea setso, joalo ka phekolo ea maikutlo kapa meriana. Leha ho le joalo, haeba u iphumana u phela ka lebaka la ho tšoenyeha ka matla ho batho, ke habohlokoa ho buisana le ngaka kapa setsebi se seng sa bophelo bo botle ba kelello ho fumana phekolo e nepahetseng.

> Mehloli:

> Jacobson, E. (1938). Phomolo e tsoelang pele. Chicago: University of Chicago Press.

> Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Katleho ea phekolo e tlatsetso le ea ho itšehetsa bakeng sa mathata a ho tšoenyeha. Med J Aust . 2004; 181 (Tlatsetso ea 7): S29-46.

> Manzoni GM, Pagnini F, Castelnuovo G, Molinari E. Koetliso ea ho phomola bakeng sa ho tšoenyeha: Tlhahlobo e hlophisitsoeng ea lilemo tse leshome le Meta-Analysis. BMC Psychiatry . 2008; 8: 41.