An sabunta ta ƙarshe 27/12/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

8 kirki mai kyau don gwiwar tanis

Shin damuwar wasan ƙwallon tanis take damun ku? Anan akwai kyawawan atisaye 8 don gwiwar hannu na tanis wanda zai iya ba da ƙananan ciwo, ƙarin motsi da aiki mafi kyau! Farawa a yau.

Tennis gwiwar hannu (kuma ana kiranta da satar cinya na baya) saboda yawan hauhawar wuyan wuyan hannu. Tennis gwiwar hannu / epicondylitis na gefe na iya shafar ingancin rayuwa da ikon aiki sosai. Maganin gwiwar hannu / gefe epicondylitis ya ƙunshi taimako daga abin da ke haifar da shi, horar da ƙwayoyin tsokoki da ke ciki, da kuma duk wani maganin jijiyoyi, Shockwave da / ko maganin laser. Masu haɓaka wuyan hannu ne waɗanda ke ba da yanayin wasan ƙwallon ƙafa / gefe epicondylitis (a tsakanin sauran abubuwa carararren carpi radialis ko Maɗaukaki carpi ulnaris myalgia / myosis).

A wannan labarin mun mayar da hankali kan motsa jiki masu karfi amma masu tasiri da kuma mikewa atisaye da wuyan hannu da gwiwar hannu wanda tuni ya kasance mai raɗaɗi. Amma ka tuna cewa idan kana da cutar sankara, yana iya zama taimaka wajan ka tattauna da likitan ka kafin a gwada waɗannan darasi.

1. Motsa jiki da motsa jiki

Wannan wata hanya ce ta motsa jiki inda tsoka ya yi tsayi yayin yin maimaitawa. Zai iya zama da ɗan wuya a hango, amma idan muka ɗauki motsi na squat a matsayin misali, to tsoka (squat - quadriceps) ya zama mafi tsayi yayin da muke lanƙwasa ƙasa (motsi eccentric), kuma gajarta lokacin da muka sake tashi (motsi hankali) ).

Hanyar da yake aiki shine cewa jijiyar tsoka tana motsawa don samar da sabon kayan haɗin kai saboda ma, nauyin sarrafawa akan jijiyar - wannan sabon haɗin haɗin zai maye gurbin tsohuwar, lalacewar nama. Horon mai ba da izini shine ainihin yanayin magani wanda a halin yanzu yake da hujja mafi yawa akan gwiwar epicondylitis / kwallon tennis. Shockwave Mafia shine wata jiyya tare da kyakkyawan shaida.

A) Zauna tare da hannu wanda ya shafi kwanciyar hankali a bisa shimfidar hannunka.

B) Idan teburin yayi ƙasa da ƙasa, sanya tawul a ƙarƙashin hannuwan ku.

C) Kuna iya yin wasan motsa jiki tare da nauyi ko wani abu mai sauƙi kamar jakar shinkafa.

D) Dabino ya kamata a rataye shi gefen bakin tebur.

E) Taimakawa da daya hannun lokacin da ake lankwashe hannu da hannu (kari) domin wannan shine matakin maida hankali.

F) Rage wuyan wuyan ku ta hanyar motsi mai motsi, mai motsi - yanzu kuna aiwatar da lafazi wanda shine matakin da muke son ƙarfafawa.

G) Bambancin motsa jiki shine kuyi motsi iri ɗaya tare da ɗaya warwan maddî. m.

2. Haske na ƙwanƙwasa da kuma ƙaruwa na ƙaruwa 

Riƙe kwalin miya ko makamancinsa (zai fi dacewa ƙaramin nauyi) a hannunka kuma tanƙwara gwiwar hannu 90 digiri. Sannu a hankali juya hannun don haka hannun yana fuskantar sama kuma a hankali juya baya don fuskantar ƙasa. Maimaita 2 set of 15 reps.

3. Horo na dagewa don motsawar gwiwar hannu da haɓaka (biceps curl)

Riƙe gwangwanin miya ko makamancin haka tare da hannunka a sama. Lanƙwasa gwiwar gwiwarka don hannunka yana fuskantar kafada. Sannan kasa hannunka har sai ya kara fadi sosai. Yi nau'i biyu na 2 reps. A hankali ka ƙara juriya yayin da kake ƙaruwa.

4. riko Training

Latsa ball mai taushi ka riƙe na 5 daƙiƙa. Yi 2 set of 15 reps.

5. Tsayawa a jirgi da mai tarawa

Haɗa roba zuwa bangon haƙarƙarin. Tsaya tare da kafafu masu shimfiɗa, hannun a kowane hannu da fuska zuwa bangon haƙarƙarin. Cire hannayenka kai tsaye daga jikin ka ka cire abubuwan hannun zuwa ciki. Yakamata yasan cewa an lanƙwasa kafada zuwa juna.

Wannan aikin yana da kyau kwarai da gaske lokacin da za'a zo don kunna tsokoki a cikin ruwan wuyan kafada da kuma kewaye da gindin kafada. Ciki har da Rotator cuff, rhomboidus da tsokoki na serratus. Inganta kwanciyar hankali kafada shima zai sami tasiri mai kyau a gwiwar hannu.

6. Wungiyar wuyan hannu a sassauci da tsawo

Tanƙwara wuyan hannu zuwa juyawa (lanƙwasa gaba) da faɗaɗa (lanƙwasa na baya) gwargwadon abin da zaku iya samu. Yi 2 set na maimaitawa 15.

7. Yankin pronation da amo amo

Lanƙwasa gwiwar hannu a kan rauni na wucin gadi 90 digiri yayin riƙe gwiwar hannu a jiki. Juya dabino ka riƙe wannan matsayin na 5 seconds. Sannan a hankali ka rage tafin hannunka ka riƙe wannan matsayi na 5 seconds. Yi wannan a cikin rukunan 2 na maimaitawa 15 a cikin kowane saiti.

8. Kara wuyan hannu

Latsa bayan hannunka da wannan hannunka don samun tanƙwara mai wuyan hannu. Riƙe tare da matsin lamba na 15 zuwa 30 seconds. Sannan canza motsi da shimfiɗa ta turawa gaban hannun baya. Riƙe wannan matsayi na 15 zuwa 30 seconds. Lura cewa hannu yakamata ya kasance madaidaiciya yayin aiwatar da wadannan aikin. Yi 3 kafa.

Barka da rabuwa ka raba wadannan darasi tare da abokan aiki da kuma wadanda ka sani. Idan kuna son darussan da aka aiko a matsayin takardu tare da maimaitawa da makamantan su, muna tambayar ku kamar kuma ku shiga ta hanyar samun shafin Facebook ta.

Jin zafi a gwiwan hannu? Shin kun san cewa zafin gwiwar hannu na iya zuwa daga kafada? Muna ba da shawarar kowa da jin zafin gwiwar hannu don gwada haɓaka motsa jiki wanda aka yi niyya a kafaɗa da kirji ma.

Gwada waɗannan: - Atisaye 5 masu fa'ida don ciwon kafadu

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 da kyau ga jiki da jijiyoyin wuya.

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)

Har ila yau gwada: - Kyakkyawan atisaye na shimfiɗawa don kashin baya na thoracic da tsakanin maraƙan kafaɗa

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

Hakanan karanta: - Gilashin giya ko giya don kasusuwa masu ƙarfi? Ee don Allah!

- Kuna son ƙarin bayani ko kuna da tambayoyi? Tambayi ƙwararren kula da lafiyar lafiya kai tsaye ta namu Facebook Page.

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.

Muna da alaƙa da ƙwararrun masana kiwon lafiya waɗanda ke rubuto mana, kamar na yanzu (2016) akwai 1 ma’aikatan jinya, likita 1, 5 chiropractors, 3 likitan dabbobi, 1 dabbobi chiropractor da 1 hawa hawa kwararru tare da ilmin motsa jiki kamar ilimin ilimi na asali - kuma muna haɓaka koyaushe. Waɗannan marubutan suna yin haka ne don taimakawa waɗanda ke buƙatarta -ba mu dauki nauyin taimaka wa masu buƙatar hakan ba. Duk abin da muke tambaya shi ne kuna son shafin mu na Facebook, gayyato abokai yin daidai (amfani da maɓallin 'gayyata abokai' a shafinmu na Facebook) da raba posts da kuke so a social media. Hakanan muna karban labaran baƙi daga ƙwararrun masana, kwararru na kiwon lafiya ko waɗanda suka ɗanɗano cutar sankara a kan ƙaramin sikeli.

Ta wannan hanyar za mu iya Taimakawa mutane da yawa, kuma musamman waɗanda ke buƙatarta - waɗanda ba lalle ba za su iya biyan ɗaruruwan daloli don gajeriyar tattaunawa da kwararrun kiwon lafiya. watakila Kuna da aboki ko memba na iyali wanda zai buƙaci wani dalili kuma taimaka?

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

(Mun yi ƙoƙarin amsa duk saƙonni da tambayoyi a cikin sa'o'i 24) Kuna zaɓin ko kuna son amsoshi daga chiropractor, chiropractor, likitan motsa jiki, mai ilimin hanyoyin kwantar da hankali tare da ci gaba da ilimin a cikin ilimin likita, likita ko likitan jiki .. Hakanan zamu iya taimaka muku in gaya muku abin da darasi wanda ya dace da matsalar ku, taimaka muku neman likitocin da aka bada shawarar, fassara amsoshin MRI da makamantan su. Tuntuɓe mu yau don kiran abokantaka)