An sabunta ta ƙarshe 21/02/2024 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

5 motsa jiki a kan tashin hankali na tsoka a wuyansa da kafada

Shin kuna farkawa da wuya? Kuma kafadu kafadaita kullun a karkashin kunnuwan ku?

Daga nan sai a gwada waɗannan darasi 5 waɗanda zasu iya taimaka muku sassauta tashin hankali kuma a ɗaure tsokoki a cikin wuya da kafada. Jin kyauta don raba tare da aboki wanda ya dame shi da wuya.

- Kyakkyawan zagayawa na jini da motsi

Anan akwai motsa jiki 5 waɗanda zasu iya ɗaure tsokoki mai ƙarfi, haɓaka wurare dabam dabam na jini da taimakawa ga ƙarin motsi a cikin tsokoki da gidajen abinci. Musclesaikun tsokoki da wuyansa da kafadu suna gama-gari. Wadannan darussan zasu iya taimaka maka ka rage yawan tsoka da kake gina kullun. Ya kamata motsa jiki ya dace da lafiyar ka.

Zai iya zama fa'ida a haɗa magani tare da asibiti da aka ba da izini ga jama'a don kyakkyawar murmurewa. Wadannan darasi 5 suna da fifikon hankali kan kara motsawa da kwance damuwar tsoka. Barka da zuwa tuntube mu a shafin mu na Facebook ko a filin sharhi idan kuna da labari ko sharhi.

“An rubuta labarin ne tare da haɗin gwiwar, kuma ma’aikatan lafiya masu izini na jama’a sun duba ingancinta. Wannan ya haɗa da duka likitocin likitancin jiki da chiropractors a Ciwon Asibitocin Lafiyar Jama'a (duba bayanin asibiti a nan). Kullum muna ba da shawarar cewa ma'aikatan kiwon lafiya masu ilimi su tantance zafin ku."

tips: Gungura ƙasa don ganin bidiyon horo tare da tasiri mai tasiri na motsa jiki da kuma shimfiɗa don wuyan wuyansa.

BIDIYO: motsa jiki 5 na mikewa don taurin wuya

Wadannan motsa jiki guda biyar da mikewa zasu iya taimaka muku sassauta tashin hankali a cikin wuyan ku da kafadu. An tsara atisayen don a iya yin su yau da kullun da kowane rukunin shekaru. A cikin bidiyon nuna chiropractor Alexander Andorff daga Lambertseter Chiropractor Cibiyar da Physiotherapy (Oslo) ta gabatar da atisayen.

Shiga danginmu kuma ku daure kuyi subscribing dinmu a YouTube channel dinmu a kyauta don shawarwarin horo, shirye-shiryen horo da ilimin kiwon lafiya. Barka!

1. Cat da rakumi

Yawancin mutanen da suka gwada yoga za su gane wannan aikin. An san shi don kasancewa mai kyau da kuma cikakkiyar motsa jiki na kashin baya. Ka bar bayanka ya nutse kamar rakumi - kafin ka yi kamar kyanwa ka harba bayanka. Ta wannan hanyar, kuna tafiya ta kewayon motsi na baya ta hanya mai kyau da aminci.

• reps: 6-10 maimaita (3-4 sets)

2. Mikewa daga cikin trapezius

Babban trapezius shine tsoka da ke da alhakin tayar da kafadu. Don haka lokacin da bayan kwana mai tsawo kuka ji cewa an kafa kafaɗunku a ƙarƙashin kunnenku - to a zahiri kuna iya zargarsu. Wannan aikin yana tabbatar da cewa koyaushe kuna shimfiɗa wannan ƙungiyar tsoka wanda sanannen mai ba da gudummawa ne ga wuya wuya da ciwon kai.

• An fara Matsayi: Za a iya yin motsa jiki a zaune ko a tsaye. Bari hannuwanku su huta kai tsaye.
• kisa: Kawo kan ka zuwa gefe. Ya kamata kunne ya nuna zuwa kafada. Idan kana son karin mikewa, zaka iya amfani da hannunka ka ja a hankali. Sannan ya kamata ku ji cewa ya miƙe a gefe na wuyansa, da kuma ƙasa zuwa ɓangaren saman kafada da kuma nape na wuyansa. Za mu yi nisa har zuwa da'awar cewa wannan shine watakila mafi kyawun motsa jiki na motsa jiki a kan tashin hankali na tsoka a wuyansa da kafada.
• Lokaci: 30-60 seconds kowane mikewa. Maimaita sau 2-3 a kowane gefe.

Dakunan shan magani: Tuntuɓi idan kuna da tambayoyi

Namu sassan asibiti a Vondtklikkene (danna ta don cikakken bayyani na asibitocinmu), ciki har da Oslo (Lambert kujeruda Akershus (Sautin Eidsvoll og Dannye itace), yana da ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru a cikin bincike, jiyya da gyara jin zafi a cikin tsokoki, tendons, jijiyoyi da haɗin gwiwa. Yatsu tuntube mu idan kuna son taimako daga masu ilimin hanyoyin kwantar da hankali na jama'a tare da gwaninta a waɗannan fagagen.

3. Tsawo daga baya da wuya

Shin wuyanku yana jin kamar kuna rataye kanku duk rana? Wataƙila kuna da shi a gaban allon PC? To wannan wasan motsa jiki naku ne. Wannan matsayi na yoga yana buɗe kirji, yana shimfiɗa ƙwayoyin ciki kuma yana kunna baya ta hanya mai kyau.

• An fara Matsayi: Kwance a kan ciki akan tabarma yoga ko motsa jiki.
• kisa: Sanya dabino a ƙasa a matakin tsakiyar ɓangaren haƙarƙarin. Haɗa kafafunku tare, tare da saman ƙafarku yana fuskantar ƙasa, kuma yi amfani da baya don ɗaga kanku sama da wani ɓangare na baya. Tura kirjin gaba da jin mikewar baya.
• Lokaci: Riƙe matsayi na 10-20 seconds. Maimaita maimaitawa 5-10.

tips: Amfani yoga block idan kun mike

Shin kun sani yoga tubalan taimako ne da yawa ke ba da shawarar? Akwai ƙayyadaddun tubalan da aka kera waɗanda ke ba ku tallafi don matsayi a cikin shimfiɗawa, yoga da horar da motsi. A cikin mahaɗin ta ko ta hoton da ke sama za ku iya karanta ƙarin game da waɗannan (Mahadar tana buɗewa a cikin sabuwar taga mai lilo).

4. Mikewa motsa jiki don kashin baya

Musculature wanda ke gudana a kowane bangare na kashin baya ana kiranta kashin cikin mara - bayan dogon aiki na tsayayyen aiki, zai iya zama da kyau a miƙa wannan ta hanya mai taushi. Wannan motsa jiki ne na shakatawa wanda yake da kyau don baya, wuya da kafaɗu.

• Matsayin farawa: Zauna a kan gwiwoyi akan tabarma na motsa jiki ko yoga mat.
• kisa: Mik'a hannunka a gabanka kuma bari bayanka ya lanƙwasa gaba. Za a iya kwantar da kai a saman. Idan ka ga yana da wahala ka gangara ƙasa ko kuma idan kana tunanin yana da nauyi a wuya, to zaka iya yoga block zama da amfani ga ƙara ta'aziyya (kamar yadda za ka iya kwantar da kai a kai). Ayyukan motsa jiki yana shimfiɗa kashin baya, kafada kafada da kuma sauyawa na wuyansa.
• Lokaci: Riƙe shimfiɗa don 30-60 seconds. Sa'an nan kuma maimaita mikewa sau 2-3.

5. Miqewa motsa jiki akan abin nadi kumfa

Kumfa abin nadi kayan aiki ne na fasaha na taimakon kai wanda zaku iya amfani dashi akan duka tashin hankali na tsoka da taurin haɗin gwiwa. A cikin Ingilishi, an fi sanin abin nadi na kumfa da kumfa.

• An fara Matsayi: Kwanta a kan abin nadi don ku sami goyon baya ga bayanku. Kuna buƙatar abin nadi na kumfa wanda ya kai tsayin akalla 60 cm.
• kisa: Fitar da hannayenku zuwa gefe kuma ku ja ruwan kafada tare. Sannan sake sakewa.
• Lokaci: 30-60 seconds. Maimaita sau 3-4.

tips: Taimakon kai don ciwon tsokoki tare da abin nadi na kumfa

En babban kumfa abin nadi Kila za ku iya jayayya cewa kowa ya kamata ya sami ɗaya a cikin gidansa. Babban fa'idar ta ta'allaka ne a cikin gaskiyar cewa yana da irin wannan fa'ida mai fa'ida da bambance-bambancen amfani - kuma ana iya amfani dashi cikin sauƙi don ciwon tsoka da ƙwanƙwasawa a kusan dukkanin jiki. Kara karantawa game da shi ta ko kuma ta danna hoton da ke sama (Mahadar tana buɗewa a cikin sabuwar taga mai lilo).

Takaitawa: 5 motsa jiki a kan tashin hankali na tsoka a wuyansa da kafada

"Hello! Sunana Alexander Andorff, chiropractor (janar da chiropractors na wasanni) da kuma mai ilimin hanyoyin kwantar da hankali na biomechanical, a Ciwon Asibitocin Lafiyar Jama'a. Ina da kwarewa mai yawa tare da aiki a cikin bincike, jiyya na jiki da horo na duka raunuka da ciwo a wuyansa da kafadu. Daga cikin wasu abubuwa, na yi aiki tare da fitattun 'yan wasa a wasan ƙwallon hannu a matakin mafi girma - kuma a zahiri kuna ganin yawancin irin wannan matsalar. Abu daya da zan so in jaddada idan yazo da tashin hankali na tsoka a cikin wuyansa da kafadu shine cewa ƙoƙarin yau da kullum yana taka muhimmiyar rawa - don haka ko da yin watakila kawai 2-3 daga cikin waɗannan darussan a rana mai aiki na iya samun tasiri mai ban mamaki. Kamar yadda aka ambata a baya, shi ma kawai batun tuntuɓar meg ko wani na dakunan shan magani idan kuna da tambayoyi ko sharhi. Ina yi muku fatan alheri a nan gaba!”

Wasu sun ba da shawarar matakan kai-da-kai kan tashin hankalin tsoka a wuya da kafadu

Tun da farko a cikin labarin, mun ba da shawarar duka abin nadi na kumfa da toshe yoga a cikin yaƙi da ciwon tsoka. Motsi na yau da kullun da motsa jiki na iya hana rage aiki a cikin kyallen takarda da haɗin gwiwa. Yawancin majinyatan mu suna tambayar wane nau'in ma'aunin kai da za su iya gwada kansu don samun iko mafi kyau akan ciwo da cututtuka. Anan akwai 3 na tukwici, ban da abin nadi na kumfa, wanda muke son bayar da shawarar idan yazo da tashin hankali a cikin wuyansa da kafadu. Hanyoyin haɗin suna buɗewa a cikin sabuwar taga mai lilo.

1. Massage da kai arnika gel ko dumama gel

Mafi yawan zafi salves da zafi gels sun ƙunshi aiki sashi daga chilies (capsaicin). Wannan yana da tasiri a rubuce lokacin da ya zo don rage ciwo da abin da ke nuna alamar ciwo P.¹ Amma ka tuna don amfani da Layer na bakin ciki sosai, saboda suna da tasiri sosai (amfani da ƙaramin digo kawai lokacin da kuka fara gwadawa). Arnicagel wani nau'in gel ne wanda mutane da yawa ke amfani da shi don ciwon tsoka da haɗin gwiwa.

Shawarar mu: Pinofit zafi ceto

2. Amfani da jawo aya bukukuwa da ciwon kullin tsoka

Magani mai tayar da hankali sanannen nau'in magani ne. Dabarar jiyya ta haɗa da yin aiki mai ƙarfi a kan kullin tsoka, watau tarin ƙwayoyin lalacewa na tsoka, kuma yana haifar da haɓakar wurare dabam dabam a cikin yanki. Tasirin shi ne cewa wannan yanki, wanda ya riga ya rage yawan wurare dabam dabam, yana samun mafi kyawun damar yin amfani da kayan abinci masu mahimmanci don gyaran gyare-gyaren nama mai laushi na al'ada (misali elastin da collagen).

Muna ba da shawarar: Saitin ƙwallan tausa 2x a cikin girma dabam dabam (na halitta kwalaba)

3. shakatawa tare da baya da wuya ya mike

A zamaninmu na zamani, muna fuskantar matsanancin damuwa ta jiki da ta hankali. Samuwar akai-akai da gaskiyar cewa dole ne mu kasance "a kan" a kowane lokaci na yini ba shi da kyau a gare mu. Wannan shine ainihin dalilin da ya sa yana da mahimmanci don yin zaɓin aiki a cikin hanyar shakatawa. Mutane da yawa, alal misali, suna ɗaukar zaman shakatawa akan shimfiɗar baya da wuyansa (minti 20-30 kowace rana). Kyawun waɗannan shine suna haɓaka karkatar dabi'a a cikin wuyansa da baya, kuma suna sa mu shakatawa sosai.

Muna ba da shawarar: Haɗewar baya da wuya

Dakunan shan magani: Zaɓinku don lafiyar tsaka-tsakin zamani

Ma'aikatan likitancinmu da sassan asibitin ko da yaushe suna nufin kasancewa cikin fitattun mutane a cikin bincike, jiyya da gyaran ciwo da raunuka a cikin tsokoki, tendons, jijiyoyi da haɗin gwiwa. Ta danna maɓallin da ke ƙasa, zaku iya ganin bayyani na asibitocinmu - gami da a Oslo (gami da Lambert kujeruda Akershus (Dannye itace og Sautin Eidsvoll). Jin kyauta don tuntuɓar mu idan kuna da wasu tambayoyi.

Duba bayanin asibiti

Mataki na ashirin da: 5 motsa jiki a kan tashin hankali na tsoka a wuyansa da kafadu

Rubuta: Masu ba da izini na chiropractors da likitocin motsa jiki a Vondtklinikkene

Binciken gaskiya: Labaran mu koyaushe suna dogara ne akan tushe masu mahimmanci, nazarin bincike da mujallu na bincike - irin su PubMed da Laburaren Cochrane. Da fatan za a tuntuɓe mu idan kun ga wasu kurakurai ko kuna da sharhi.

SHAFI NA GABA: Wannan shine abin da yakamata ku sani game da osteoarthritis a wuya

- Jin daɗin bin Vondtklinikkene Verrrfaglig Helse a Youtube

- Jin daɗin bin Vondtklinikkene Verrrfaglig Helse a FACEBOOK

Bincike da tushe

1. Anand et al, 2011. Topical capsaicin don kula da ciwo: yiwuwar warkewa da hanyoyin aiwatar da sabon babban taro capsaicin 8% patch. Br J Anaesth. 2011 Oktoba; 107 (4): 490-502.

Hotuna da daraja

Hoton mikewa wuya: Istockphoto (amfani da lasisi). ID na hoto na IStock: 801157544, Kiredit: LittleBee80

Ƙarƙashin baya: Istockphoto (amfani da lasisi). ID na hoto na IStock: 840155354. Kiredit: fizkes

Wasu hotuna: Wikimedia Commons 2.0, Creative Commons, Freestockphotos da ƙaddamar da gudunmawar masu karatu.