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

7 motsa jiki don ciwon wuyansa

Anan zamu nuna muku atisayen motsa jiki guda 7 wadanda zasu iya kawar da wuyan wuyan wuyan wuyan wuyan wuyan wuyan wuya da radadin wuya. Kyawawan motsa jiki don wuyan shawarar da likitocin mu na chiropractors da physiotherapists suka ba da shawarar a Vondtklinikkene - Lafiyar tsaka-tsaki.

Yawancin mu a kai a kai suna fama da ciwo da taurin wuya. Kuma wannan shine ainihin dalilin da ya sa zai iya zama da amfani sosai don sanin shawarwarin motsa jiki na wuyansa wanda zai iya ba da taimako da ƙarin motsi lokacin da kake da. rauni a cikin wuya. Anan kuna samun kyakkyawan shirin horo tare da irin wannan motsa jiki guda bakwai.

“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. Kullum muna ba da shawarar cewa ma'aikatan kiwon lafiya masu ilimi su tantance zafin ku."

tips: A kasan labarin za ku sami bidiyo mai suna "9 motsa jiki don ciwon wuyan wuyansa". Kyakkyawan shirin horo ga waɗanda ke fama da ciwo da wuyan wuyansa. Muna kuma ba da shawarwari na zahiri don taimakon kai.

- Damuwa da maimaita aiki abubuwa ne na kowa

Ciwon wuyan wuya yana rinjayar yawancin mutane a yanzu da kuma - sau da yawa saboda damuwa, aiki mai maimaitawa ba tare da isasshen motsi da motsa jiki ba, wanda ke haifar da matsananciyar tsokoki da rage motsin haɗin gwiwa. Wuyan hannu kuma wuyan damuwa ma kalmomi ne da ake amfani da su a kwanakin nan. In ba haka ba ana ƙarfafa ku ku ci gaba da aiki tare da yawo, keke ko iyo - kamar yadda wuyanku da lafiyar ku suka ba da izini.

Durkusawa baya

Darasi mai kyau don waɗanda ke gwagwarmayar yin gajiya sau da yawa tsakanin ƙyallen kafaɗa da wuya. Sannu a hankali tanƙwara kanka baya har sai kun ji yana shimfiɗa tsakanin ƙananan wuyan ku da ruwan cinyoyinku.

Riƙe aikin har sau 3 60 seconds don matsakaicin sakamako. Yawancin lokaci sau 2-3 a rana.

2. Viparita Karani (kafafun da aka mika tare da bango)

Viparita Karani matsayi ne na yoga wanda ke ba jiki cikakken hutawa yayin cire matsin lamba daga wuya da baya. Sauƙaƙe tsokar wuyan zai iya haifar da tashin hankali kusan “narke” kuma ƙwayoyin tsoka su huce.

- Toshe yoga na iya zama taimako mai amfani

Jin kyauta don amfani da matin yoga, yoga tubalan da tawul don ƙarin kwanciyar hankali a ƙarƙashin hip lokacin yin wannan aikin. Kuna gano da kanku nawa mikewa ya dace a gare ku - gwaji tare da nisa zuwa bango da kusurwar kafafu. Yi ƙoƙarin kiyaye ƙafafunku madaidaiciya yayin da kuke barin kafadu da wuyanku su koma ƙasa. A hankali ja wuyan ku baya kuma bari hannayenku su koma baya, tafukan sama. Rike wannan matsayi na mintuna 5-10 yayin da yake numfashi cikin nutsuwa da sarrafawa.

Nasihu 1: Yoga block

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).

Mikewa gefen wuya yayi

Idan kun taɓa jin cewa kafadu suna aiki kamar kunne mai zafi fiye da kafadu - to wannan aikin yana da kyau a gare ku. Babban kafadu matsala ce ga mutane da yawa tare da rayuwar yau da kullun mai wahala da damuwa mai yawa.

A: Wannan kenan fara matsayi domin wannan budewa.

B: Sauke kanka a gefe kuma yi amfani da hannunka don samun ƙarin shimfiɗa (idan an buƙata). Ya kamata ku ji cewa yana shimfiɗa a gefen wuyansa kuma ya ɗan faɗi zuwa saman kafada. Wannan shimfidawa yana da kyau ga waɗanda daga cikinku waɗanda ke yin aiki na tsawon kwanaki a ofis a cikin wuraren aiki na tsaye, saboda yana shimfidawa sosai. babba trapezius. Riƙe shimfiɗa na awanka 30 kuma maimaita ciki 2-3 sets.

Da fatan za a tuntuɓe mu idan kuna da wasu 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.

4. Bayanan murfin kafada

Zauna ko tsayawa tare da baya a tsaye kuma kafadu daidai da safa. Saida ja da kafaɗun kafada tare ta tura gwiyoyin gwiwoyin a baya. Riƙe matsayin na 5 seconds sannan a sake shi.

Maimaita motsa jiki sau 10. Lokacin yin wannan shimfidar motsa jiki, ya kamata ka ji cewa ya shimfida ɗan lokaci tsakanin ruwan kafaɗun kafaƙi sannan kuma watakila mafi yawan duka a gefen inda hanjinka suke da ƙarfi. Hakanan za'a iya yin aikin yayin tuki ko lokacin tsayawa don hutu.

5. "Nemi"

Tsaya a gwiwoyinku kuma bari jikinku ya fadi gaba tare da hannayensu. Kwantar da kanka a kan ƙasa da shimfiɗa hannuwanku a gabanka har sai kun ji ɗan ɗan shimfiɗa a cikin sauyawa zuwa wuyansa da babba na baya. Yana aikata seta 3-4 na tsawon seconds 30.

Nasihu 2: Abun wuya

En hammacin wuya zai iya aiki azaman taimako ta hanyar samar da ergonomically daidai wurin hutawa ga wuyansa. Zane na musamman yana ƙarfafa matsayi na dabi'a na wuyansa (cervical lordosis), wanda kuma ya ba da matsayi mafi kyau ga wuyansa vertebrae da tsokoki. Danna hoton ko mahaɗin ta don ƙarin karatu game da wannan (Mahadar tana buɗewa a cikin sabuwar taga mai lilo).

6. Marjariasana Bitilasana (Motar rakumi ta Cat)

Mutane da yawa suna tunanin cewa sunan wannan motsa jiki yana da ban dariya sosai. Amma a zahiri yana da cikakken bayanin yadda ake yin aikin. Daya harba baya kamar kyanwa, sannan ya ba da damar a sauke baya sosai kamar rakumi. Kyawawan motsa jiki don haɓaka haɓakar motsi a cikin haɗin gwiwa da tsokoki.

• reps: 8-10 maimaitawa da 3 sets

7. Baya lanƙwasa a kan farjin ƙwallon ƙafa tare da shimfiɗa hannu

Wannan aikin yana nufin taimaka muku rage tashin hankali da tauri tsakanin ruwan kafa da wuya. Wannan kuma babban nau'i ne na horo don rage aukuwar ciwon wuya a nan gaba kuma.

• An fara Matsayi: Sanya a hankali a hankali domin ku rataye a kan kwallon - ya kamata ku ji cewa ya shimfiɗa sau ɗaya a cikin kirji har zuwa wuyansa.
• Karshe Matsayi: Youraga jikinka a hankali tare da buɗe hannuwanka zuwa gefe. Riƙe matsayin na minti 10 kafin sake sake kwantawa. Maimaita sau 5-10.

- Kar a yi wanka sosai

Tabbas muna buƙatar ƙarfafa mahimmancin rashin shimfiɗa wuya sosai lokacin da kuka fara da waɗannan darussan. Mutane da yawa suna da kuskuren fahimta cewa "mafi wahala, mafi kyau", amma abin takaici wannan ba gaskiya bane. Idan ka miƙa wuya sosai a kan wani wuri da ya riga ya fusata, za ka yi haɗarin kara tsanantawa maimakon taimakawa. Don haka ku kula kuma ku kula da kanku.

BIDIYO: 9 motsa jiki don matsananciyar ciwon wuya

Anan ne darasi tara na wuyansa wanda kuke fama da matsi da raunin wuya a rayuwar yau da kullun. Ana iya yin waɗannan kullun kuma sun dace da kowa. A cikin wannan bidiyon ya nuna chiropractor Alexander Andorff yadda ake yin wadannan atisayen. Baya ga waɗannan, kuna iya ganin shirin horarwa da muka ƙirƙira da ake kira 6 motsa jiki a kan gagarumin wuyan osteoarthritis.

Kuyi subscribing din channel dinmu domin samun karin shirye-shiryen horarwa kyauta da kuma ilimin lafiya.

Sauran shawarar matakan kai-da-kai akan ciwon wuya

Masu ilimin likitancin mu da masu ilimin likitancin mu sun sani Dakunan shan magani - Kiwon Lafiyar Jama'a yana karɓar tambayoyin yau da kullum daga marasa lafiya game da abin da su da kansu zasu iya yi game da wuyan wuyansu. Tun da farko a cikin wannan labarin mun ba da shawarar yoga tubalan og hammacin wuya a matsayin ma'aunin kai mai kyau. Ga wasu shawarwari guda biyar da muke yawan ba majinyatan mu. Hanyoyin haɗin suna buɗewa a cikin sabuwar taga mai lilo.

1. Kirim mai zafi (zai fi dacewa da capsaicin)

Ana amfani da man shafawa da man shafawa na ɗumamar kan-da-counter don zafi da taushi a cikin tsokoki da kyallen takarda. Suna aiki ta hanyar motsa jini na gida da kuma rage abun ciki na alamun zafi. Shawarar mu: Pinofit zafi ceto.

2. Horon da pilates band

Ƙungiyoyin Pilates, kuma aka sani da yoga bands, su ne lebur da kuma na roba horo makada. Motsa jiki tare da igiyoyin bungee ana ba da shawarar sosai saboda hanya ce mai aminci, inganci da taushin motsa jiki. Muna ba da shawarar: Pilates band 150 cm.

3. Cold crucible

Hakazalika da zafi salves, a kan-da-counter salves sanyi ana amfani da su ba da zafi zafi. Ana shafa man shafawa kuma a shafa a hankali a cikin yankin. Yana aiki ta hanyar karkatar da siginar ciwo - wanda ya sa ya fi sauƙi don kula da motsi na al'ada. Shawarwari: Taimakon Biofrost.

4. Matashin kai na mahaifa (tare da kumfa memory bamboo)

Muna yin sa'o'i da yawa a gado, sannan yana da mahimmanci a dabi'a cewa muna da matashin kai wanda ke ba da mafi kyawun wurin hutawa ga wuyansa. Bincike ya nuna cewa matashin kumfa na ƙwaƙwalwar ajiya (kamar wannan) yana ba da tallafi mafi kyau fiye da matashin kai na gargajiya - kuma yana iya samar da ingantacciyar yanayin barci, da kuma rage ciwon barci.¹

5. Mikewa baya da wuya

Wani ma'auni na mutum inda babban aikin shine don shimfiɗa baya da wuya a sauƙi. Yana da sauƙin amfani kuma ana iya haɗa shi tare da dabarun shakatawa. Kara karantawa game da shi ta (Mahadar tana buɗewa a cikin sabuwar taga mai lilo).

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: 7 motsa jiki don ciwon wuyansa

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.

PAGE KYAUTA: - Wannan shine abin da yakamata ku sani game da osteoarthritis a wuya

Jin kyauta don bin Vondtklinikkene Verrrfaglig Helse a Youtube

Jin kyauta don bi Ciwon Asibitocin Lafiyar Jama'a a kan FACEBOOK

Bincike da tushe

1. Stavrou et al.