An sabunta ta ƙarshe 19/02/2024 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

7 motsa jiki na maganin osteoarthritis a hannu

Cutar osteoarthritis na hannayen hannu na iya haifar da ciwon hannu da rage ƙarfin riko. Anan akwai darussan motsa jiki guda bakwai don maganin cututtukan cututtukan osteoarthritis a cikin hannu waɗanda dukansu suna ƙarfafawa kuma suna samar da kyakkyawan aiki.

Ma'aikatan kiwon lafiya masu izini daga Vondtklinikkene Multidisciplinary Health sun haɗa shirin horarwa tare da motsa jiki a kan arthrosis a hannu. Osteoarthritis yana haifar da rushewar guringuntsin guringuntsi wanda ke zaune tsakanin haɗin gwiwar yatsa. Wannan guringuntsi ya kamata a haƙiƙa yayi aiki azaman mai ɗaukar girgiza, amma idan ya karye, a zahiri kuma za a sami raguwar damp yayin motsi. Wannan na iya haifar da halayen kumburi da haushi a cikin haɗin gwiwa.

- Zai iya wuce ayyukan yau da kullun (da murfi)

Lokacin da osteoarthritis ya buga hannaye da yatsunsu, wannan na iya haifar da ciwo da raɗaɗin gidajen abinci. Za ku kuma lura cewa zafin yana daɗaɗaɗawa lokacin da kuke amfani da hannayenku da yawa don maimaita ayyuka - kuma rauni a hannunku na iya yin abubuwa masu sauƙi kamar buɗe murfin jam ko saka kusan ba zai yiwu ba.

tips: A ƙasa a cikin labarin za ku iya ganin motsa jiki guda bakwai a cikin bidiyon horo da muka yi. Bugu da ƙari, daga baya a cikin labarin, muna ba da shawara game da matakan kai da kyau game da osteoarthritis na hannu, kamar yin amfani da takamammen safofin hannu na matsawa na musamman, horo tare da riko mai horo da sauƙi tare da goyan bayan wuyan hannu. Waɗannan matakan kai ne waɗanda suka shahara a tsakanin duka marasa lafiya na rheumatism da marasa lafiya tare da raunin rami na carpal. Duk shawarwarin samfur suna buɗewa a cikin sabuwar taga mai lilo.

- Taimaka mana kawo rheumatism da rashin ganuwa zuwa haske

Nazarin ya nuna cewa mutanen da ke fama da rheumatism, rashin lafiya marar ganuwa da fibromyalgia ba su da fifiko sosai a cikin tsarin kiwon lafiya na yau. Muna aiki tuƙuru don haɓaka matakin ilimi tsakanin jama'a da ma'aikatan kiwon lafiya. Wannan ya haɗa da cewa muna kuma gudanar da laccoci kan batun, da kuma samun ƙungiyar tallafi ga wannan rukunin marasa lafiya mai suna "Rheumatism da Ciwon Mara - Norway: Bincike da labarai» mai mambobi sama da 40000. Muna fatan za ku iya taimaka mana ta hanyar shiga cikin abubuwanmu (jin daɗin yin sharhi) akai Shafin mu na Facebook da kuma taimaka yada shi a cikin kafofin watsa labarun.

Shawarar mu: Yi amfani da safofin hannu na matsawa kowace rana

Wataƙila mafi kyawun ma'auni mafi sauƙi da za ku iya farawa da shi shine amfani da shi matsa safofin hannu. Anan za ku ga nau'i-nau'i na musamman wanda ya ƙunshi jan ƙarfe (don ƙarin tasiri). Muna ba da shawarar waɗannan idan kuna da osteoarthritis a hannunku. Latsa ta ko a kan hoton don ƙarin karantawa game da su.

Mataki-mataki: 7 motsa jiki na maganin osteoarthritis a hannu

Wannan labarin zai bi ta hanyar motsa jiki guda bakwai da aka daidaita don osteoarthritis na hannaye, mataki-mataki - kuma yana da kyau a lura cewa ana iya yin su lafiya kowace rana. A kasan labarin, za ku iya karanta sharhi daga wasu masu karatu, da kuma kallon bidiyo tare da motsa jiki wanda ya dace da masu ciwon osteoarthritis a hannu. Nazarin ya nuna cewa takamaiman horo na hannaye yana da fa'ida ga osteoarthritis na hannu - kuma an rubuta cewa duka yana ƙarfafa riko da inganta aikin hannu.¹

BIDIYO: Motsa jiki guda 7 na maganin ciwon hanji

Anan ya nuna chiropractor Alexander Andorff ga darasi bakwai da muka yi a cikin wannan labarin. Kuna iya karanta cikakkun bayanai game da yadda ake aiwatar da bada a matakai 1 zuwa 7 a ƙasa.

Jin kyauta don biyan kuɗi kyauta a tasharmu - kuma bi shafinmu a FB don yau da kullun, shawarwarin kiwon lafiya kyauta da shirye-shiryen motsa jiki waɗanda zasu iya taimaka muku zuwa ko da lafiya mafi kyau.

1. Danne hannunka

Hanya mai sauƙi da ladabi don kula da ƙarfi a cikin hannayenku, da kuma sauƙaƙa zafin haɗin gwiwa, shine yin aikin hannu mai sauƙi. Irin wannan motsi na iya taimakawa ci gaba da jijiyoyin da jijiyoyin su canji. Hakanan horar na iya bayar da tasu gudummawa ga haɓakar haɓaka ruwa mai haɗuwa (ruwa mai motsa jini).

- Motsa jiki mai sauƙi don kiyaye ruwan haɗin gwiwa da zagayawa

Darasi na farko da muke tafiya dashi shine dunkulallen hannu. Kuna iya yin wannan aikin sau da yawa a rana - kuma musamman idan hannayenku da yatsunku suka ji tauri.

1. Rike hannun tare da mika yatsu cikakke

2. Haɗa hannunka a hankali a hankali, tabbatar da babban yatsan yatsan yatsa yana wajen sauran yatsu

3. Yi shi cikin nutsuwa

4. Bude hannunka kuma ka mika yatsu gaba daya

5. Maimaita motsa jiki sau 10 akan kowane hannu

2. Lanƙwasa yatsunsu

Yatsa da yatsun yatsun kafa yana taimakawa ci gaba da yaduwar jini da kuma hadin gwiwa. Wannan bi da bi zai sa yatsun su zama da motsi kuma ƙasa da m.

1. Rike hannunka a gabanka tare da mika yatsu cikakke

2. Fara da yatsan yatsa kuma a hankali lanƙwasa yatsan baya zuwa dabino

3. Nuna la'akari

4. Daga nan sai a ci gaba ta hanyar yatsar ku sannan a hankali kuyi tafiyar ku ta dukkan yatsu biyar

5. Maimaita motsa jiki sau 10 akan kowane hannu

3. Yatsa mai yatsa

Babban yatsa yana taka muhimmiyar rawa a aikin hannunmu - kuma musamman a cikin ayyukan da ake buƙata. Wannan shi ne ainihin dalilin da yasa yana da mahimmanci don horar da sassauci na yatsan yatsun hannu da kuma haɗin gwiwa kamar sauran yatsunsu.

- Ana jigilar tubalan ginin da jini

Dole ne mu tuna cewa motsawa ne da aiki wanda ke ba da gudummawa ga zagayawa cikin jini zuwa tsokoki, jijiyoyin jiki da ƙoshin gwiwa. Wannan yaduwar yaduwa yana kawo tare da gyara kayan aiki da kuma toshe abubuwan saboda ana iya yin aikin kiyayewa a gidajen abinci da tsokoki da suka gaji.

1. Rike hannunka a gabanka tare da mika yatsu cikakke

2. Sannan lankwasa babban yatsan yatsa a hankali zuwa tafin hannu da gindin ɗan yatsa

3. Natsuwa da motsi masu sarrafawa

4. Idan ba ku isa har zuwa gindin ɗan yatsa ba, ba kome ba - kawai lanƙwasa shi gwargwadon yadda za ku iya.

5. Maimaita motsa jiki sau 10 akan kowane hannu

– Horo a cikin ruwan dumi

Movementarin motsi da motsa jiki masu kyau suna daga cikin abubuwan da ke haifar da jinkirin ci gaban cutar sanyin ƙashi a hannu da yatsu, amma kuma za mu ba da shawara sosai game da cikakken horo na dukkan jiki don ƙara yawan zagayawa a cikin jiki sannan horo a cikin ruwan zafi wani abu ne da muke ba da shawara sosai.

Hakanan karanta: - Wannan shine yadda horo a cikin tafkin ruwan dumi yana taimakawa tare da fibromyalgia da rheumatism

4. Yi harafin «O»

Wannan aikin hannu yana da sauƙi kamar yadda yake sauti - dole ne ku yi amfani da yatsun ku don tsara harafin "O". Wannan cikakkiyar motsa jiki ne wanda ya hada dukkanin yatsunsu don haka yana da girma don magance taurin kai a hannu.

1. Rike hannunka a gabanka tare da mika yatsu cikakke

2. Sannan lankwasa yatsun ku a hankali har sai sun zama sifar harafin "O"

3. Mika yatsan hannunka cikakke kuma ka riƙe su gabaɗaya na ɗan daƙiƙa kaɗan

4. Maimaita motsa jiki sau 10 akan kowane hannu

5. Za a iya maimaita motsa jiki sau da yawa a rana

Shawarar mu: Massage kai tare da arnica gel

Yin amfani da arnica ya yadu a tsakanin masu ilimin rheumatologists don tasirinsa akan haɗin gwiwa da ciwon tsoka. Yana kan kangi kuma babban abin da ake amfani dashi shine daga shuka Arnica Montana. Kuna amfani da shi kawai ta hanyar shafa man shafawa zuwa gaɓoɓi masu tauri da raɗaɗi a hannu da yatsu. Latsa ta don karantawa game da shi.

5. shimfida tebur

Ana yin wannan aikin tare da hannu akan tebur - saboda haka sunan.

1. Sanya bayan hannunka akan tebur tare da mika yatsu

2. Bari babban yatsan ya nuna sama

3. Mika yatsan hannunka cikakke kuma ka riƙe su gabaɗaya na ɗan daƙiƙa kaɗan

4. Rike babban yatsan yatsa a wuri guda - amma bari yatsu a hankali su karkata ciki

5. Sa'an nan kuma shimfiɗa yatsun ku kuma - kuma ku riƙe matsayi na ƴan daƙiƙa

6. Maimaita motsa jiki sau 10 akan kowane hannu

7. Za a iya maimaita motsa jiki sau da yawa a rana

6. Yatsa mai tsayi

Dayawa suna iya tunanin cewa ba za ku iya horar da hannayenku da yatsun ku ba, amma a ina ne duniya ba za ku iya yin ta ba? Yatsun da hannaye sun hada da gidajen abinci, tsokoki, jijiyoyi, jijiyoyi da jijiyoyi; kamar sauran sassan jikin mutum. Don haka ta halitta, haɓaka kewaya da motsi na iya taimakawa wajen tabbatarwa da kuma aiki na yau da kullun.

1. Ka kwance dabino a farfajiya.

2. Fara da babban yatsa - kuma a hankali ka ɗaga shi daga ƙasa.

3. Riƙe matsayin na secondsan lokaci kaɗan kafin rage girman yatsanka.

4. Yi aikin ku ta hanyar yatsun biyar a hankali.

5. Maimaita wasan motsa jiki sau 10 akan kowane hannu.

6. Ana iya maimaita motsa jiki sau da yawa a rana.

Lokacin da osteoarthritis ya kasance cikin ƙari mahimmancin matakan osteoarthritis . Koyaya, yana da mahimmanci kada kuyi haƙuri kuma ku ci gaba da mai da hankali akan abubuwan motsa jiki don kada aikin ya ragu fiye da yadda ake buƙata.

7. Hannun wuyan hannu da hannu

Da dama daga cikin tsokoki da jijiyoyin da zasu iya ba da gudummawa ga wuyan hannu da jin zafi a hannu sun haɗu da gwiwar hannu. Don haka, yana da mahimmanci kar ku manta ku ringa ɗaga wannan ɓangaren hannu yayin yin aikin.

1. Mika hannun dama

2. Kamo hannunka da hannun hagu kuma ka lanƙwasa wuyan hannu a hankali har sai ka ji mikewa a wuyan hannu

3. Riƙe shimfiɗa don daƙiƙa 10

4. Maimaita motsa jiki sau 10 akan kowane hannu

5. Za a iya maimaita motsa jiki sau da yawa a rana

Takaitawa: Motsa jiki guda 7 na maganin osteoarthritis a hannu

Wannan motsa jiki na bakwai da na ƙarshe yana yin motsa jiki guda bakwai na maganin osteoarthritis waɗanda muke ba ku shawarar ku yi kullun. Mun nuna cewa a farkon, yin aiki da yin motsa jiki na iya taimakawa wajen ƙara yawan wurare dabam dabam da kuma rushe nama mai lalacewa a cikin tsokoki da tendons da suka shafa - wanda hakan zai iya haifar da ciwo na wucin gadi. Ɗaya daga cikin muhimman abubuwa shine ci gaba da horo. Don haka shirin ya kunshi wadannan darussa guda bakwai:

1. Dame hannunka

2. Lanƙwasa yatsunsu

3. Juyawa yatsa

4. Harafin O

5. Tufafin tebur

6. Dagawa yatsa

7. Yatsin hannu

Za a iya yin motsa jiki kowace rana. Ɗaya daga cikin motsa jiki na yau da kullun shine yin saiti 3 tare da riƙe da daƙiƙa 30 akan kowane shimfiɗa. Don ƙarfin ƙarfin motsa jiki da motsa jiki, maimaitawa 10 da saiti 3 na kowa. Sa'a mai kyau da horo mai kyau!

Shawarar matakan kai-da-kai akan osteoarthritis na hannu

Likitocin mu a Vondtklinikkene Tverrfaglig Helse suna karɓar tambayoyin yau da kullun game da abin da mara lafiya zai iya yi da kansa don ingantacciyar lafiyar hannu da yatsa. A farkon wannan labarin mun ambaci takamaiman matakai guda uku, wato amfani da matsa safofin hannu, horo tare da riko mai horo (ko mai horar da hannu) da taimako tare da taimakon wuyan hannu. Baya ga waɗannan, mun kuma ambata yadda ake yin tausa da kansa don yatsu da hannaye arnika gel da nufin taurin gaɓoɓi masu raɗaɗi na iya zama da amfani.

Shawarar mu: Horo da mai horar da hannu da yatsa

Wannan yana da haske sosai kayan aikin horo don hannaye da yatsunsu wanda mutane da yawa ba su saba da su ba. Amma yana da kyau sosai domin a zahiri yana horar da wani abu da muke yi da wuya da wuya, wato tsawo yatsa (lankwashe yatsunsu baya). Wadannan tsokoki sau da yawa a fili ba su da aiki kuma a nan mutane da yawa suna da yawa don samun su ta hanyar ƙara ƙarfin tsoka, motsi da aiki. Danna hoton ko ta don karanta ƙarin game da wannan shawarar mai horar da hannu.

Kamar yadda kake gani, akwai abubuwa da yawa da za ku iya yi ko da tare da osteoarthritis a hannu. Abu mafi mahimmanci shine ku yanke shawarar farawa kuma ku "riƙe" matsalolin ku.

Nasihu don raunin rauni: Taimakon wuyan hannu Orthopedic

Wannan a goyon bayan wuyan hannu mai inganci wanda ke sauke yatsu da hannaye biyu cikin inganci kuma mai kyau. Wannan ya dace da lokuta lokacin da kake son ba da hannunka da yatsunsu hutun da ya dace, ta yadda yankunan zasu iya warkar da kansu. Misalan inda wannan ya fi kyau sun haɗa da raunin da ya faru da ke buƙatar taimako - irin su tendinitis a cikin wuyan hannu ko ciwon rami na carpal. Latsa ta don karanta ƙarin game da shawarar tallafin wuyan hannu.

Haɗin aiki, motsa jiki da taimako koyaushe wajibi ne don ingantaccen warkar da raunuka da gyarawa. Idan ba ku da tabbacin yadda za ku ci gaba, kuna maraba don tuntuɓar mu ko ɗaya daga cikin sassan asibitinmu don taimako da jagora.

Dakunan shan magani: Zaɓinku don maganin 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 ko kuna mamakin wani abu.

Duba bayanin asibiti

Mataki na ashirin da: 7 motsa jiki na maganin osteoarthritis a hannu

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.

Kafofin da bincike

1. Rogers et al, 2007. Sakamakon horon ƙarfi a tsakanin mutanen da ke da ciwon osteoarthritis na hannu: nazarin shekaru biyu. J Hannun. 2007 Jul-Satumba; 20 (3): 244-9; tambaya 250.

Shafi na gaba: - Wannan shine abin da yakamata ku sani game da osteoarthritis a hannu

- Jin daɗin bin Vondtklinikkene Verrrfaglig Helse a Youtube

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