{"id":5286,"date":"2023-06-16T10:55:28","date_gmt":"2023-06-16T10:55:28","guid":{"rendered":"https:\/\/healthmag.al\/?p=5286"},"modified":"2023-06-16T08:58:23","modified_gmt":"2023-06-16T08:58:23","slug":"5286","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/06\/16\/5286\/","title":{"rendered":"5 m\u00ebnyra t\u00eb zgjuara p\u00ebr t\u00eb leht\u00ebsuar dhimbjet muskuloskeletore"},"content":{"rendered":"<p>Rreth gjysma e t\u00eb gjith\u00eb t\u00eb rriturve n\u00eb SHBA p\u00ebrjetojn\u00eb nj\u00ebfar\u00eb dhimbjeje muskuloskeletore (MSK), e cila prek kockat, nyjet, ligamentet, muskujt dhe tendinat, sipas faqes s\u00eb internetit t\u00eb Klinik\u00ebs Cleveland. Mund t\u00eb jet\u00eb dhimbje e mpreht\u00eb, akute q\u00eb ndizet papritur, ose dhimbja mund t\u00eb jet\u00eb kronike dhe afatgjat\u00eb. Nd\u00ebrsa disa\u00a0raste\u00a0mund t\u00eb k\u00ebrkojn\u00eb kirurgji dhe\/ose mjekim me recet\u00eb, disa pacient\u00eb gjejn\u00eb leht\u00ebsim p\u00ebrmes metodave alternative, sipas Claire Morrow, PT, konsulente e lart\u00eb e terapis\u00eb fizike n\u00eb Hinge Health, nj\u00eb klinik\u00eb dixhitale e menaxhimit t\u00eb dhimbjes n\u00eb San Francisko, Kaliforni.<\/p>\n<blockquote><p><em>Ka shum\u00eb faktor\u00eb t\u00eb stilit t\u00eb jetes\u00ebs q\u00eb kontribuojn\u00eb n\u00eb p\u00ebrvoj\u00ebn e dhimbjes s\u00eb nj\u00eb personi, duke p\u00ebrfshir\u00eb ushtrimet e p\u00ebrgjithshme si dhe sjelljet e thjeshta t\u00eb sh\u00ebndetshme.<\/em><\/p><\/blockquote>\n<p>Morrow ndau k\u00ebto pes\u00eb\u00a0k\u00ebshilla\u00a0p\u00ebr menaxhimin e dhimbjes kronike.<\/p>\n<h4 class=\"centered\">1 \u2014 Merrni frym\u00eb p\u00ebr t\u00eb leht\u00ebsuar stresin<\/h4>\n<p>Ajo rekomandon kryerjen e rutin\u00ebs s\u00eb m\u00ebposhtme t\u00eb frym\u00ebmarrjes p\u00ebr pes\u00eb minuta \u00e7do dit\u00eb. S\u00eb pari, shtrihuni n\u00eb shpin\u00eb me gjunj\u00eb t\u00eb p\u00ebrkulur dhe k\u00ebmb\u00eb t\u00eb sheshta. Vendosni nj\u00eb jast\u00ebk pas kok\u00ebs n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb ndiheni rehat dhe t\u00eb relaksuar. Vendoseni nj\u00ebr\u00ebn dor\u00eb n\u00eb sternumin tuaj dhe nj\u00ebr\u00ebn dor\u00eb posht\u00eb kafazit t\u00eb kraharorit, af\u00ebr diafragm\u00ebs. Praktikoni frym\u00ebmarrjen e barkut. Merrni frym\u00eb me nj\u00eb rit\u00ebm t\u00eb ngadalt\u00eb dhe t\u00eb kontrolluar. Mundohuni t\u00eb ndjeni dor\u00ebn n\u00eb bark duke u ngritur m\u00eb shum\u00eb se dora n\u00eb gjoks.<\/p>\n<blockquote><p><em>Ushtrimet e frym\u00ebmarrjes n\u00eb ve\u00e7anti mund t\u00eb jen\u00eb nj\u00eb m\u00ebnyr\u00eb shum\u00eb e fuqishme p\u00ebr t\u00eb reduktuar stresin dhe p\u00ebr t\u00eb leht\u00ebsuar dhimbjen.<\/em><\/p><\/blockquote>\n<div class=\"article-gallery slick-initialized slick-slider\">\n<div class=\"slick-list draggable\" aria-live=\"polite\">\n<div class=\"slick-track\" role=\"listbox\">\n<div class=\"gallery-image slick-slide slick-current slick-active\" tabindex=\"-1\" role=\"option\" data-slick-index=\"0\" aria-hidden=\"false\" aria-describedby=\"slick-slide20\"><img decoding=\"async\" class=\"img-responsive\" src=\"https:\/\/www.topalbaniaradio.com\/v7\/wp-content\/uploads\/2023\/06\/iStock-1392675723.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<h4 class=\"centered\">2 \u2014 Vazhdoni t\u00eb l\u00ebvizni sa m\u00eb shum\u00eb q\u00eb t\u00eb mundeni<\/h4>\n<p>L\u00ebvizja e but\u00eb, qoft\u00eb ecja apo edhe vet\u00ebm l\u00ebkundja e ijeve nga nj\u00ebra an\u00eb n\u00eb tjetr\u00ebn, do t\u00eb ndihmoj\u00eb n\u00eb dhimbjen e shpin\u00ebs, tha ajo p\u00ebr Fox News Digital. Ushtrimet e \u00e7do intensiteti ose koh\u00ebzgjatjeje mund t\u00eb ndihmojn\u00eb gjithashtu n\u00eb rritjen e toleranc\u00ebs ndaj dhimbjes, zbuloi nj\u00eb studim i fundit.<\/p>\n<blockquote><p><em>Praja kryesore \u00ebsht\u00eb se angazhimi n\u00eb aktivitet fizik t\u00eb zakonsh\u00ebm n\u00eb koh\u00ebn tuaj t\u00eb lir\u00eb duket se lidhet me toleranc\u00ebn tuaj ndaj dhimbjes \u2013 sa m\u00eb aktiv t\u00eb jeni, aq m\u00eb e lart\u00eb ka t\u00eb ngjar\u00eb t\u00eb jet\u00eb toleranca juaj. Shumic\u00ebn e koh\u00ebs, nj\u00eb shp\u00ebrthim i dhimbjes k\u00ebrkon vet\u00ebm pak pushim, jo pushim t\u00eb plot\u00eb. Ky \u00ebsht\u00eb ve\u00e7an\u00ebrisht rasti p\u00ebr dhimbjet e shpin\u00ebs.<\/em><\/p><\/blockquote>\n<div class=\"article-gallery slick-initialized slick-slider\">\n<div class=\"slick-list draggable\" aria-live=\"polite\">\n<div class=\"slick-track\" role=\"listbox\">\n<div class=\"gallery-image slick-slide slick-current slick-active\" tabindex=\"-1\" role=\"option\" data-slick-index=\"0\" aria-hidden=\"false\" aria-describedby=\"slick-slide30\"><img decoding=\"async\" class=\"img-responsive\" src=\"https:\/\/www.topalbaniaradio.com\/v7\/wp-content\/uploads\/2023\/06\/ezgif-2-d192a31a9e.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<h4 class=\"centered\">3 \u2014 Q\u00ebndroni t\u00eb hidratuar<\/h4>\n<p>Dehidratimi mund t\u00eb ndihmoj\u00eb n\u00eb leht\u00ebsimin e dhimbjeve t\u00eb kok\u00ebs, inflamacionit dhe dhimbjeve t\u00eb ky\u00e7eve, tregojn\u00eb studimet.<\/p>\n<blockquote><p><em>T\u00eb qenit i dehidratuar ndikon n\u00eb t\u00eb gjitha indet n\u00eb trupin tuaj, duke p\u00ebrfshir\u00eb muskujt dhe nyjet tuaja. Kjo gjithashtu mund t\u00eb \u00e7oj\u00eb n\u00eb dhimbje koke. N\u00eb vend q\u00eb t\u00eb zgjateni p\u00ebr nj\u00eb filxhan kafeje, kapni nj\u00eb got\u00eb tjet\u00ebr me uj\u00eb.<\/em><\/p><\/blockquote>\n<div class=\"article-gallery slick-initialized slick-slider\">\n<div class=\"slick-list draggable\" aria-live=\"polite\">\n<div class=\"slick-track\" role=\"listbox\">\n<div class=\"gallery-image slick-slide slick-current slick-active\" tabindex=\"-1\" role=\"option\" data-slick-index=\"0\" aria-hidden=\"false\" aria-describedby=\"slick-slide40\"><img decoding=\"async\" class=\"img-responsive\" src=\"https:\/\/www.topalbaniaradio.com\/v7\/wp-content\/uploads\/2023\/06\/iStock-1372307016.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<h4 class=\"centered\">4 \u2014 Lini koh\u00eb p\u00ebr ushtrime t\u00eb thjeshta<\/h4>\n<p>Ajo ndau nj\u00eb\u00a0ushtrim\u00a0t\u00eb thjesht\u00eb me Fox News Digital. Filloni duke u ulur n\u00eb nj\u00eb karrige me nj\u00eb shpin\u00eb q\u00eb shtrihet rreth tehut tuaj t\u00eb shpatullave. Vendosini duart pas kok\u00ebs dhe hapni b\u00ebrrylat. P\u00ebrkuluni but\u00ebsisht mbrapa derisa t\u00eb ndjeni shtrirjen n\u00eb gjoks dhe n\u00eb pjes\u00ebn e sip\u00ebrme t\u00eb shpin\u00ebs. Ju mund ta mbani k\u00ebt\u00eb p\u00ebr aq koh\u00eb sa t\u00eb ndjeheni mir\u00eb. Provoni t\u00eb mbani p\u00ebr 10 sekonda. P\u00ebrs\u00ebriteni tri her\u00eb.<\/p>\n<blockquote><p><em>N\u00ebse kaloni shum\u00eb koh\u00eb ulur n\u00eb nj\u00eb tavolin\u00eb dhe po p\u00ebrjetoni dhimbje n\u00eb pjes\u00ebn e sip\u00ebrme t\u00eb shpin\u00ebs dhe qaf\u00ebs, provoni t\u00eb b\u00ebni shtrirje n\u00eb pjes\u00ebn e sip\u00ebrme t\u00eb shpin\u00ebs disa her\u00eb n\u00eb jav\u00eb.<\/em><\/p><\/blockquote>\n<div class=\"article-gallery slick-initialized slick-slider\">\n<div class=\"slick-list draggable\" aria-live=\"polite\">\n<div class=\"slick-track\" role=\"listbox\">\n<div class=\"gallery-image slick-slide slick-current slick-active\" tabindex=\"-1\" role=\"option\" data-slick-index=\"0\" aria-hidden=\"false\" aria-describedby=\"slick-slide50\"><img decoding=\"async\" class=\"img-responsive\" src=\"https:\/\/www.topalbaniaradio.com\/v7\/wp-content\/uploads\/2023\/06\/ezgif-2-fcd5a3ee9e.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<h4 class=\"centered\">5 \u2014 Jini pozitiv\u00eb p\u00ebr trupin tuaj<\/h4>\n<p><em>Kur fillojm\u00eb t\u00eb ndiejm\u00eb nj\u00eb shp\u00ebrthim t\u00eb dhimbjes s\u00eb shpin\u00ebs ose gjurit, p\u00ebr shembull, \u00ebsht\u00eb e leht\u00eb t\u00eb mendojm\u00eb se ka di\u00e7ka tmerr\u00ebsisht t\u00eb gabuar ose se jemi t\u00eb thyer. Por trupat tan\u00eb jan\u00eb makineri t\u00eb jasht\u00ebzakonshme, elastike dhe kalimi i nj\u00eb shp\u00ebrthimi \u00ebsht\u00eb nj\u00eb pjes\u00eb normale e jet\u00ebs. Ju mund t\u00eb mos ktheheni menj\u00ebher\u00eb, por merrni nj\u00eb moment p\u00ebr t\u00eb vler\u00ebsuar trupin tuaj dhe forc\u00ebn q\u00eb keni.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Rreth gjysma e t\u00eb gjith\u00eb t\u00eb rriturve n\u00eb SHBA p\u00ebrjetojn\u00eb nj\u00ebfar\u00eb dhimbjeje muskuloskeletore (MSK), e cila prek kockat, nyjet, ligamentet, muskujt dhe tendinat, sipas faqes s\u00eb internetit t\u00eb Klinik\u00ebs Cleveland. Mund t\u00eb jet\u00eb dhimbje e mpreht\u00eb, akute q\u00eb ndizet papritur, ose dhimbja mund t\u00eb jet\u00eb kronike dhe afatgjat\u00eb. Nd\u00ebrsa disa\u00a0raste\u00a0mund t\u00eb k\u00ebrkojn\u00eb kirurgji dhe\/ose mjekim [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":5289,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[105,7,11],"tags":[],"class_list":{"0":"post-5286","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-food-diet","8":"category-health","9":"category-living-healthy"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 m\u00ebnyra t\u00eb zgjuara p\u00ebr t\u00eb leht\u00ebsuar dhimbjet muskuloskeletore - Health Mag<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthmag.al\/index.php\/2023\/06\/16\/5286\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 m\u00ebnyra t\u00eb zgjuara p\u00ebr t\u00eb leht\u00ebsuar dhimbjet muskuloskeletore - Health Mag\" \/>\n<meta property=\"og:description\" content=\"Rreth gjysma e t\u00eb gjith\u00eb t\u00eb rriturve n\u00eb SHBA p\u00ebrjetojn\u00eb nj\u00ebfar\u00eb dhimbjeje muskuloskeletore (MSK), e cila prek kockat, nyjet, ligamentet, muskujt dhe tendinat, sipas faqes s\u00eb internetit t\u00eb Klinik\u00ebs Cleveland. Mund t\u00eb jet\u00eb dhimbje e mpreht\u00eb, akute q\u00eb ndizet papritur, ose dhimbja mund t\u00eb jet\u00eb kronike dhe afatgjat\u00eb. 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