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

8 motsa jiki don ciwon kafada

Anan akwai 8 mai kyau motsa jiki don ciwon kafada shawarar da likitocin mu da chiropractors suka ba da shawarar a Vondtklinikkene - Kiwon lafiya da yawa.

Shin ciwon kafada yana barin alamarsa a rayuwar yau da kullum? Wataƙila ba za ku iya ɗaga jikoki ba ko ku shiga cikin abubuwan nishaɗi? To, to, lokaci yayi da za a magance ciwon kafada. Anan, likitocin mu sun haɗa shirin horo wanda ya ƙunshi motsa jiki 8. Muna so mu nuna cewa ga mutane da yawa yana iya zama dole a sami magani a asibiti a hade tare da motsa jiki don farfadowa mafi kyau.

- Kyakkyawan motsi yana tabbatar da amfani daidai

Waɗannan darasi guda 8 suna da fifiko na musamman don ba ku mafi kyawun motsi da aiki. Za ku lura cewa shirin horarwa ya ƙunshi haɗuwa da motsa jiki da motsa jiki. Wannan shine don samun kyakkyawan sakamako mai yuwuwa.

“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: Har ila yau labarin ya ba da shawara mai kyau game da maganin kai da matakan da za su iya hanzarta farfadowa.

1. Mikewa ga gefen wuyansa

• An fara Matsayi: Za a iya yin shimfiɗar wuyan gefe ko dai a zaune ko a tsaye.
• kisa: Kunna wuyanka ƙasa zuwa kafaɗa. Sanya hannunka a kan ka kuma shafa shimfidar haske. Za a ji motsin motsa jiki da farko a daya gefen wuyansa. Motsa jiki yana da tasiri a kan tashin hankali na tsoka a cikin wuyansa da kafada. Mikewa don 30-60 seconds kuma maimaita sau 3.

Wuya da kafadu sun dogara da juna don yin aiki yadda ya kamata. Wannan shi ne daidai dalilin da ya sa yana da mahimmanci don haɗa nauyin wuyan wuyansa a cikin wannan shirin motsa jiki a kan ciwon kafada.

2. Kumfa abin nadi: Tsawancin Thoracic

En kumfa yi ana kuma kiransa abin nadi na kumfa. Wannan kayan aikin taimakon kai ne da aka fi so don yin aiki tare da gaɓoɓin gaɓoɓi biyu da tsokoki. A cikin wannan shirin horo na musamman, mun fi sha'awar haɓaka haɓakar haɓakawa tsakanin ruwan kafada. Ingantacciyar motsi a cikin kashin baya na thoracic da kafada yana taka rawar aiki dangane da kyakkyawan aikin kafada. Bidiyon da ke ƙasa ya nuna chiropractor Alexander Andorff yadda za ku yi amfani da abin nadi na kumfa akan taurin kashin thoracic.

tips: Babban abin nadi (60 x 15 cm)

Ɗaya daga cikin kayan aikin da ya fi dacewa da za ku iya samu a gida don yin aiki a kan kullin tsoka da taurin kai. Wannan abin nadi na kumfa shine girman da muke ba da shawara ga yawancin mutane, 60 x 15 cm, kuma ana iya amfani dashi a kusan dukkanin jiki. Danna hoton ko ta don ƙarin karatu game da shi (hanyoyin suna buɗewa a cikin sabon taga mai bincike).

3. Rage tallafin ciki

Tsawaita wani lokaci ne na lankwasa baya. Wannan darasi, wanda aka sani da haɓaka baya baya, yana aiki azaman duka motsa jiki da motsa jiki.

Ƙarfafawa da tashin hankali a baya na iya taimakawa wajen rage aiki da motsi a cikin kafadu. Wannan babban motsa jiki ne wanda zai iya inganta yanayin motsi mafi kyau a cikin ƙananan baya, kashin baya na thoracic da wuyansa.

• An fara Matsayi: Kuna fara wannan motsa jiki ta hanyar kwanciya akan ciki.
• kisa: Sa'an nan kuma za ku iya ko dai, tare da gwiwar hannu a ƙasa, sanya tafukan ku a ƙasa, sa'an nan kuma ku miƙe a baya. A madadin, ana iya yin atisayen tare da madaidaiciyar hannaye. Sanya motsi ya kwantar da hankali da sarrafawa. Kuna iya jin ɗan mikewa a cikin tsokoki na ciki, amma kada ku shimfiɗa har ya zuwa yanzu ba shi da daɗi.
• reps: Riƙe matsayin don 5-10 seconds. Maimaita akan maimaitawa 6-10.

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 Viken (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. 'Angled', 'durkusa' ko 'tura bango'

Kyakkyawan motsa jiki da aiki wanda ke inganta yanayin jini da ƙarfi a cikin kafada stabilizers (rotator cuff). Bugu da ƙari, an san tura-up shine watakila mafi kyawun motsa jiki don horo musculus serratus na baya. Rashin rauni a cikin tsoka na ƙarshe yana da alaƙa kai tsaye tare da abin da ake kira scapula winging.twanƙwasa kafada mai kafaɗa). Don rage matsa lamba akan kafadu, ana iya yin turawa a kusurwa ko a bango.

• An fara Matsayi: Ƙarin dama. Kamar yadda aka ambata, zaku iya, alal misali, yin bambance-bambance masu sauƙi kamar turawa daga kusurwa zuwa gefe - ko bango. Wani matsayi na farawa shine tare da gwiwoyi a ƙasa - abin da ake kira durƙusa turawa.
• kisa: Za a iya yin motsa jiki tare da kulawa mai kyau kuma a cikin kwanciyar hankali.
• reps: An yi sama da maimaitawa 10-25 tare da saiti 3-4.

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

Motsa jiki wanda ke shimfiɗawa da motsa yanki tsakanin kafada da kuma kara zuwa wuyansa. Baya ga mikewa da motsa jiki, an kuma san cewa motsa jiki ne mai kyau ga tsokoki na baya - musamman abin da muke kira tsokoki mai zurfi. Ya dace da ku tare da ciwon kafadu.

• An fara Matsayi: Lanƙwasa kan ƙwallon. Tabbatar kana da daidaitaccen wurin farawa.
• kisa: Tsaya hannunka ya miko sannan ya daga jikinka na sama sama.
• reps: Riƙe wurin na tsawon daƙiƙa 10 kafin a hankali ragewa kanku baya. Maimaita sau 5-10.

6. Juyin kafada tsaye - juyawa na ciki

Ee, motsa jiki na saka ba shine mafi daɗi a duniya daidai ba (wani abu da alama wannan mutumin a hoton ya yarda da shi), amma za su iya yin aiki sosai da kyau don hana matsaloli a cikin kafadu da wuyansa. Kuma yana da kyau kada a ji zafi a lokacin, ko ba haka ba?

• An fara Matsayi: Ana iya yin wannan motsa jiki ko dai tare da taimakon igiyoyi na roba ko a cikin na'urar USB. Kyakkyawan tsayi don yin motsa jiki yana kusa da tsayin cibiya.
• kisa: Tabbatar cewa gwiwar hannu yana kusa da jiki. Sa'an nan kuma ja na roba zuwa gare ku a kusurwa 90 digiri a gwiwar hannu.
• reps: Maimaita 6-10 akan saiti 2-3

Likitocin mu sau da yawa suna ganin cewa motsa jiki na juyawa abu ne da mutane da yawa ke mantawa da su. Yana da mahimmanci a tuna cewa kuna buƙatar ƙarfi a cikin kafada da kafada masu daidaitawa don gina manyan tsokoki a ciki, a tsakanin sauran abubuwa, biceps da triceps.

tips: Yi amfani da bandeji na pilates (150 cm)

Pilates band (sau da yawa ake kira yoga bands) su ne lebur da na roba makada. Waɗannan ana amfani da su sosai a cikin horo na farfadowa da horo na rigakafin rauni. Dalilin wannan shi ne cewa yana da wuya a yi horo ba daidai ba tare da makada na roba, saboda koyaushe za su ja ku zuwa wurin farawa. Danna hoton ko ta don ƙarin karatu game da wannan saƙa (Mahadar tana buɗewa a cikin sabuwar taga mai lilo).

7. Juyawar kafada ta tsaye - juyawa na waje

Na biyu na mahimmancin motsa jiki na juyawa kafada. Bugu da ƙari, wannan yana da mafari iri ɗaya da aikin da ya gabata. Bambancin kawai shine a wannan lokacin yakamata ku kama na roba da hannu mafi nisa - sannan ku juya kafadar ku waje a cikin motsi mai sarrafawa. Ka tuna cewa ya kamata a kiyaye gwiwar hannu kusa da jiki lokacin yin motsa jiki (don ware tsokoki masu dacewa).

• reps: Maimaita 6-10 akan saiti 2-3

8. Matsayin Sallah

Matsayin yoga sananne kuma sananne. Yana da fa'ida sosai don shimfiɗa kashin baya da wuyansa a hankali kuma mai kyau.

• An fara Matsayi: Fara a cikin durƙusa.
• kisa: Bada jikinka ya lanƙwasa gaba a lokaci guda yayin da kake shimfiɗa hannunka a gabanka. Ka kwantar da kai a kasa ko shingen yoga - kuma ka ji haka
• reps: Riƙe matsayin na kusan daƙiƙa 30. Sannan maimaita sama da saiti 3-4.

Takaitawa: 8 motsa jiki don ciwon kafada

"Hello! Sunana Alexander Andorff, kuma ni duka janar ne kuma mai kula da motsa jiki, da kuma likitan kwantar da hankali. Na yi aiki tuƙuru tare da bincike, jiyya da kuma gyara manyan ƴan wasan ƙwallon hannu (ciki har da gasar zakarun Turai) - kuma na ga yawancin raunin kafaɗa da cututtukan kafada. Ɗaya daga cikin muhimman abubuwa game da duk shirye-shiryen horo shine cewa sun dace da lafiyar mutum da tarihin likita. Bugu da ƙari, shi ne yanayin da yawancin za su iya samun ci gaba da sauri idan kun haɗa shi da magani na jiki mai aiki. Ka tuna cewa koyaushe zaka iya tuntuɓar mu a Dakunan shan magani - Kiwon Lafiyar Jama'a, ko aika sako kai tsaye gareni ko daya daga cikin sassan asibitin mu, idan kuna da tambayoyi ko makamancin haka. Za mu yi farin cikin taimaka muku.”

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 Viken (Dannye itace og Sautin Eidsvoll). Jin kyauta don tuntuɓar mu idan kuna da wasu tambayoyi.

Duba bayanin asibiti

Mataki na ashirin da: 8 motsa jiki don ciwon kafada

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.

- Jin daɗin bin Vondtklinikkene Verrrfaglig Helse a Youtube

- Jin daɗin bin Vondtklinikkene Verrrfaglig Helse a FACEBOOK

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

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