An sabunta ta ƙarshe 18/03/2022 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

5 Darasi don Jin zafi

5 motsa jiki wanda zai iya taimakawa zafi jaw. Wadannan atisayen na iya rage radadi daga muƙamuƙi da rage alamomin, tare da samar da kyakkyawan aiki a yankin. Abu ne mai sauki ka manta cewa zaka iya motsa jiki kuma ka iya kaɗa zafin muƙamuƙi kamar yadda yake a sauran sassan jiki. Idan kuna da tambayoyi game da motsa jiki ko horo, da fatan za a tuntube mu ta hanyar Facebook ko YouTube.

Shin kun san cewa mummunan aiki na wuyansa da kafadu na iya haifar da jin daɗi? Gungura ƙasa don ganin ƙarin bidiyon horarwa tare da darasi waɗanda zasu iya taimaka wa motsin kashinku ..

Bidiyo: Bada Darasi 5 Na Tsare Stiff Neck da Jin Kunya

Kuna da zafin wuya da wuyan muƙamuƙi? Sannan mafi yawan motsin kashin ka na iya zuwa daga wuyanka. Mutane da yawa ba su fahimci cewa tsokoki masu raɗaɗin wuya na iya ambaton jin zafi zuwa bayan kai, jiki da muƙamula, tare da ba da gudummawa ga abin da ake kira ciwon kai.

Anan akwai motsi biyar da motsa jiki wanda zai iya taimaka maka sassauta tsokoki na wuyan wuyansa, ba ku mafi saurin motsi a wuyan ku kuma rage zafin kumburi.

Kasance tare da danginmu kuma kayi subscribe na tashar mu ta YouTube don nasihu na motsa jiki kyauta, shirye-shiryen motsa jiki da ilimin kiwon lafiya. Barka!

Bidiyo: ngarfafa Motsa don uldersaunun tare da Sauƙi

A wuya, muƙamuƙi da kafadu abokai ne masu tamani - ko, aƙalla ya kamata su zama. Idan ɗayan sifofin jikin mutum ba ya aiki yadda ya kamata, to wannan na iya haifar da ciwo da rashin aiki a ɗayan biyun.

Horarwar na motsa jiki na iya taimaka maka sake dawo da aiki na yau da kullun da ƙarfi a cikin kafadu da ƙafar kafada - wanda hakan yana iya taimakawa wuyanka da muƙamuƙinka daga yin nauyi. Danna ƙasa don kallon bidiyon horo.

Shin kun ji daɗin bidiyon? Idan ka yi amfani da su, da gaske za mu yi godiya da ka yi rijista ga tasharmu ta YouTube da kuma ba mu babban abin tallata kafafen sada zumunta. Yana nufin abubuwa da yawa garemu. Babban godiya!

Me yasa mutum zai ji rauni a cikin muƙamuƙin?

Yawancin mutane suna fuskantar tashin hankali da matsalolin taunawa saboda rayuwar yau da kullun - wannan sau da yawa saboda tsananin tsoka (i.a. babban gum, masseter) da rage motsi mai motsi a cikin hadin gwiwa. Lokacin da wasu tsokoki suka ja da yawa a cikin shugabanci, ana iya samun rashin daidaituwa na tsokoki.

Sau da yawa ana kiran wannan azaman cutar TMJ, inda TMJ yake tsaye don haɗin gwiwa na lokaci-lokaci. In ba haka ba, ana ƙarfafa ku don haɓaka waɗannan motsa jiki tare da tafiya, keke ko iyo - kamar yadda jikinku ya ba da izini. Jin kyauta don bincika akwatin bincike don ƙarin jagororin motsa jiki masu kyau waɗanda muka sanya a baya. Muna ba da shawarar waɗannan, a tsakanin sauran abubuwa shimfiɗa shimfiɗa a kan m wuya, tunda wuya da baka suna da alaƙa kai tsaye.

1. "Harshe da baki"

Wannan aikin yana kunna kuma yana koyar da wani lokaci mai sashin jiki na jijiyoyi, watau narkewar tsoka - wanda ke taimakawa wajen buɗe muƙamuƙi (idan ya yi rauni sosai, wannan na iya haifar mana da cizon da ƙarfi sosai a rayuwar yau da kullun kuma tashin hankali ya tashi).

Rufe bakinka ba tare da cizo ba - sa'annan bari ƙarshen harshen ya danna kan rufin kogon bakin kuma ya riƙe matsin na sakan 5-10. Don haka shakatawa don sakan 5-10, kafin maimaita aikin sama da saiti 5. Ana iya yin motsa jiki kowace rana.

2. Bude bakin - tare da juriya (aikin motsa jiki na isometric)

Sanya babban yatsanka ko yatsunka biyu a ƙarƙashin gemanka. Sannan buɗe bakinka a hankali yayin danna hankali zuwa sama tare da babban yatsa - ya kamata ka ji cewa yana ba ka ɗan juriya. Riƙe matsin na daƙiƙa 5 sannan a sake rufe bakin. Maimaita motsa jiki sama da maimaitawa 5 da saiti 3. Ana iya yin motsa jiki kowace rana.

3. Rufe bakin - tare da juriya (aikin isometric m)

Sanya babban yatsan ka a kasan gemanka da yatsu biyu tsakanin yankin da ke karkashin bakinka da kuma gemanka. A hankali ka tura kasa yayin rufe bakinka. Maimaita motsa jiki sama da maimaitawa 5 da saiti 3. Ana iya yin motsa jiki kowace rana.

4. Gefen gefe

Ya kamata a yi wannan aikin a hankali, saboda motsi na waje ba yanki ne na gama-gari na motsin muƙamuƙi ba. Sanya wani abu mai kauri 1 cm tsakanin hakora kuma a hankali zazzage ƙasa - sannan matsar da muƙamuƙan cikin nutsuwa daga gefe zuwa gefe. Anan yakamata ku sami ƙananan motsi idan kuna motsa jiki. Za a iya maimaita shi a kan maimaita 10 - tare da saiti 3. Za a iya yin yau da kullun.

5. Gabatar da motsi na ƙananan muƙamuƙi - tare da juriya

Sanya wani abu mai kauri 1 cm tsakanin hakora kuma a hankali zazzage ƙasa tare da matsin lamba. Sannan sanya yatsu uku a kan cincin sannan sai a matsar da gyam a hankali a hankali har sai kasan hakoran sun daidaita da hakoran sama. Yi maimaitawa 5 - tare da saiti 3. Za a iya yin yau da kullun.

Ayyukan da muka yi amfani da su an ɗauke su daga jagororin Asibitocin Jami'ar Oxford da Americanungiyar Baƙin Americanwararrun Familywararrun Iyali ta Amurka - watau majiyoyi masu ƙarfi. Idan baku da tabbacin ko zaku iya yin waɗannan darussan ba, don Allah ku nemi likitan ku ko likitan ku kafin farawa.

Ba da 'yanci ka raba wannan labarin tare da abokan aiki, abokai da abokan arziki. Idan kuna son labarai, motsa jiki ko makamantansu da aka aiko azaman takaddara tare da maimaitawa da makamantansu, muna tambayarku kamar, gayyatar abokanka ka kuma tuntuɓi ta hanyar samun shafin Facebook ta. Idan kuna da wasu tambayoyi, kawai kuyi tsokaci kai tsaye a cikin labarin ta hanyar filin sharhi a ƙasan labarin - ko don tuntube mu (gaba daya kyauta!) - zamuyi bakin kokarin mu don taimaka muku.

PAGE KYAUTA: - Ciwon jaw? Ya kamata ku san wannan!

Shahararren labarin: - Sabon magani na Alzheimer ya dawo da cikakkiyar aikin ƙwaƙwalwar ajiya!

Me zan iya yi har ma da tsoka da ciwon haɗin gwiwa?

1. Babban motsa jiki, takamaiman aikin motsa jiki, shimfiɗa kai da aiki ana bada shawarar, amma ku kasance cikin iyakar zafin. Lokaci biyu a rana na mintuna 20 zuwa 40 suna yin kyau wa jiki da tsokoki na jijiya.

2. Trigger point / tausa kwallaye muna bada shawara mai karfi - sun zo cikin girma daban-daban don haka zaku iya bugawa sosai har ma a duk sassan jikin mutum. Babu wani taimakon kai da ya fi wannan kyau! Muna ba da shawarar mai zuwa (danna hoton da ke ƙasa) - wanda yake cikakke saiti na maki 5 na wasan / tausa a cikin girma dabam:

3. Training: Takamaiman horo tare da dabarun horo na abokan adawa daban-daban (kamar su wannan cikakke saitin 6 na saurin juriya) zai iya taimaka maka horar da ƙarfi da aiki. Horo na Knit sau da yawa ya ƙunshi ƙarin takamaiman horo, wanda bi da bi na iya haifar da ingantaccen rigakafin rauni da rage ciwo.

4. Jin kai na Jin zafi - Sanyaya: Halittun iska samfuri ne na halitta wanda zai iya kawar da jin zafi ta hanyar kwantar da yankin a hankali. Ana ba da shawarar sanyaya musamman lokacin da zafin ya yi ciwo sosai. Idan sun kwantar da hankalinsu to ana bada magani don zafi - saboda haka yana da kyau a sami sanyi da dumin dumin.

5. Taimako Mai Rauni - Zafi: Arfafa tsokoki mai ɗorawa na iya ƙara yawan jini da rage zafi. Muna bada shawara masu zuwa reusable gas / sanyi mai gas (latsa nan don ƙarin karantawa game da shi) - wanda za'a iya amfani dashi duka biyu don sanyaya (ana iya daskarewa) da kuma dumama (ana iya mai da wuta a cikin microwave).

Abubuwan da aka ba da shawarar don sauƙin ciwo don tsoka da haɗin gwiwa

Halittun iska (Cold / cryotherapy)

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Shin kun san cewa: - Cutar sanyi tana iya ba da jin zafi ga raɗaɗin wuya da tsokoki? Daga cikin abubuwan, Halittun iska (zaka iya yin odar sa anan), wanda ya ƙunshi samfuran halitta, sanannen samfurin ne. Tuntube mu a yau ta hanyar shafinmu na Facebook idan kuna da tambayoyi ko buƙatar shawarwari.

- Kuna son ƙarin bayani ko kuna da tambayoyi? Tambayi ma'aikacin kiwon lafiya na kwararrun mu kai tsaye (gaba daya kyauta) ta namuFacebook Page ko ta hanyar “TAMBAYA - SAMUN AMSA!"-Spalte.

VONDT.net - Da fatan za a gayyaci abokanka don son shafinmu:

Mu daya ne free sabis inda Ola da Kari Nordmann zasu iya amsa tambayoyinsu game da matsalolin lafiyar ƙwayoyin musculoskeletal - gaba ɗaya ba a san su ba idan suna son hakan.

Da fatan za a tallafawa aikinmu ta hanyar bin mu da raba abubuwanmu akan kafofin sada zumunta:

- Da fatan za a bi Vondt.net akan Youtube

(Biyo kuma sharhi idan kuna son muyi bidiyo tare da takamaiman darussan ko karin bayani game da ainihin al'amuran ku).

- Da fatan za a bi Vondt.net akan FACEBOOK

(Muna ƙoƙari don amsa duk saƙonni da tambayoyi a cikin sa'o'i 24. Hakanan zamu iya taimaka maka gaya maka wane aikin motsa jiki ya dace don matsalarka, taimaka maka samun masu ilimin kwantar da hankali, fassara amsoshin MRI da makamantansu. rana don tattaunawa mai kyau)

Hotuna: Wikimedia Commons 2.0, Creative Commons, Freestockphotos da kuma gudummawar mai karatu.