An sabunta ta ƙarshe 07/11/2018 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

6 Darasi don Ciwon mara Baya mai Rauni

Shin damuwa da ciwon mara baya ne? Anan akwai kyawawan motsa jiki guda 6 waɗanda zasu iya kawar da ciwon baya, ƙarfafa baya kuma rage yiwuwar lumbago. Idan kuna da wasu tambayoyi game da motsa jiki, lafiya ko motsa jiki, tuntuɓi mu Facebook ko YouTube.

Darasi da zaku iya aikatawa bisa ga dabi'ar cutar ku. Anan munyi kokarin kirkirar jagorar jagora don motsa jiki da matsayi wanda zai iya rage ciwo mai rauni da baya - kuma muna karfafa ka da ka nemi magani a asibitocin don alamomin ka da cututtukan ka. A wasu lokuta yana iya zama da amfani a yi amfani da abin da ake kira katako baya don rage tsokoki da raɗaɗi. In ba haka ba, ana ƙarfafa ku don haɓaka waɗannan darussan tare da tafiya, kekuna ko iyo - kamar yadda bayanku ya ba da dama. Barka da zuwa bincika akwatin bincike na kyawawan jagororin koyarwar da muka liƙa a baya. Lokacin da kuka ji daɗi, muna bada shawara wadannan motsa jiki na ciki og wadannan ayyukan motsa jiki na hip.

1. Matsayi na gaggawa (matsayi 90/90)

Muna farawa da matsayin da muka zaɓa don kiran "yanayin gaggawa" ko kamar yadda muke kiran kanmu: matsayin "90/90". Wannan wuri ne inda bincike ya nuna cewa kuna da mafi karancin matsin lamba akan ƙananan kashin baya da tsokoki a ƙasan baya - bai kamata ku dade a ciki ba, kuma idan ba haka ba ana ƙarfafa shi don ci gaba da motsawa cikin abin da baya baya.

Ku kwanta labule a ƙasa tare da mata a digiri 90 da thean maruƙa a digiri 90, kamar yadda aka nuna a hoto - zaku so mirgine da tawul ɗin bakin ciki ku sanya shi a cikin kwandon a ƙasan baya. Idan ciwon mara mai raɗaɗi ne mai sauƙi, kuna iya ƙoƙarin yin kwanciya a ciki misali sau 3-5 a rana na kimanin mintuna 30 a lokaci guda. Zai iya zama da amfani a haɗu da wannan matsayin da icing, saboda jagororin suna "minti 20, minti 20, maimaita".

2. Kwancen shimfida da ƙananan baya

Wannan aikin yana shimfiɗa tsokoki na gluteal da piriformis - na ƙarshe tsoka ce wacce sau da yawa ke shiga cikin sciatica da sciatica. Kwanta kwance a ƙasa tare da bayanka ƙasa, zai fi dacewa a kan abin motsa jiki tare da goyan baya a ƙarƙashin wuyanka. Sannan lanƙwasa ƙafar dama ka sanya shi a kan cinyar hagu. Daga nan sai ka kama cinya ta hagu ko ƙafarka ta dama a hankali ka ja zuwa gare ka har sai ka ji ta miƙe sosai a bayan cinyar da gindi a gefen da ka miƙa. Riƙe damuwa don 30 seconds. Sa'an nan kuma maimaita a ɗaya gefen. An aiwatar da saiti 2-3 a kowane gefe.
Video:

3. Butt a kan dugadugan (Motsawar Baya)

Wannan aikin ya shimfiɗa kuma ya tattara kashin baya.

An fara Matsayi: Tsaya a kan dukkan hudun a kan sashin horo. Yi ƙoƙarin riƙe wuyanka da baya cikin tsaka tsaki, wani ɗan ƙarami wuri.

Miƙa: Sannan ka saukar da bututun ka a sheqa - a motsi mai laushi. Ka tuna don kula da tsaka tsaki a cikin kashin baya. Riƙe shimfiɗa na kimanin 30 seconds. Kawai tufafin har zuwa lokacinda kuka gamsu da su.

Maimaita wasan motsa jiki sau 4-5. Ana iya yin motsa jiki sau 3-4 a kullun.

4. Sauƙi haɗakarwa (Knee abin nadi)

Motsa jiki wanda yake tattara baya kuma ya shimfiɗa tsokoki na kusa. Yakamata a yi shi da taka tsan-tsan kuma tare da natsuwa, motsi mai sarrafawa.

An fara Matsayi: Kwance a bayanku - zai fi dacewa akan tabarmin horarwa tare da matashin kai don kan abin wasa. Rike hannun ka kai tsaye zuwa gefe sannan ka ja kafafun ka biyu zuwa gare ka. Yi ƙoƙarin kwantar da hankalinku kamar yadda kuke yin aikin.

kisa: Bari gwiwoyinku su faɗi a hankali daga gefe zuwa gefe yayin da ku kiyaye ƙashin ƙugu ta fuskar - a tabbata cewa an kiyaye dukkanin kafadu biyu tare da ƙasa. Yi motsa jiki tare da motsi mai laushi kuma riƙe matsayin na kimanin 5-10 seconds kafin motsi a hankali zuwa ɗayan ɓangaren.

5. Rage tallafin ciki

Motsa jiki da tattarawa wanda yake tafiya cikin motsi na baya - wanda kuma aka sani da fadada.

Wannan darasi ya shimfiɗa da kuma shirya ɗan baya a cikin ladabi. Ka kwanta a ciki ka goyi bayan gwiwarka da tafukan hannunka a kasa. Rike wuyanka a tsaka tsaki (ba lanƙwasa) kuma shimfiɗa ta a hankali ta hanyar amfani da matsi ƙasa ta hannunka. Yakamata ya kamata jin ɗan madaukai a cikin kasusuwa na cikinku kamar yadda kuke shimfiɗawa baya - kar ku tafi har zuwa cutar. Riƙe matsayin na 5-10 seconds. Maimaita kan maimaitawa 6-10.

6. Kafa zuwa kirji (motsa jiki na baya da wurin zama)

Wannan aikin yana nufin ƙara motsi daga baya da shimfiɗa tsokoki na wurin da ƙananan baya. Kwance shimfiɗa a ƙasa tare da baya, musamman a kan ɗakin horo tare da goyan baya a wuyan wuyan ku. Ja ƙafafunku a kanku har su kasance a cikin lanƙwasa.

To, tanƙwara kafa ɗaya a kanku har sai kun ji ya shimfiɗa a hankali a cikin wurin zama da ƙananan baya. Riƙe shimfiɗa don 20-30 seconds kuma maimaita sau 3 a kowane gefe.

A madadin, zaku iya tanƙwasa ƙafafun biyu har zuwa kirji - amma muna ba da shawarar amfani da shi kawai lokacin da ba ku da ciwo kaɗan, saboda yana sanya matsin lamba kaɗan a kan faifai a cikin ƙananan baya.
Video:

Sauran matakan dacewa da kayan tallafi

• motsi: Ku tafi yawo cikin nisan tafiyarku kuma zai fi dacewa a wuri mara kyau - amma idan ciwon baya yana da ƙarfi cewa wannan ba ya aiki to dole ne ku daidaita ayyukan yadda yakamata.
• Goyan baya: En daidaitacce katako na baya (latsa nan don ƙarin karantawa - buɗewa a cikin sabon taga) na iya ba ku kwanciyar hankali da sauƙi mai sauƙi lokacin da kuke buƙatarsa ​​sosai. Tare da tsokoki masu aiki da raɗaɗi a cikin ƙashin baya, zai iya taimakawa tare da sauƙi don su sami damar kwantar da hankali zuwa matakan tashin hankali na al'ada. Lumbar backrests kuma suna aiki ta hanyar samar da kyakkyawan yanayin baya (hana ƙuntataccen hali da karkatar da juzu'i a ƙasan baya), da matsi da zafi waɗanda zasu iya taimakawa wajen inganta zagawar jini.

En daidaitacce katako na baya zai iya kawar da tashin hankali na tsoka kuma yana haifar da ingantacciyar amfani da ƙananan baya. Taɓa hoton ko ta domin kara karantawa.

• Jin Raunin Cold Fesa: Halittun iska magani ne na kawarda zafi na zahiri wanda zai iya sauqaqa jin zafi da kuma bayar da taimako ga alama.

Biofreeze (Cold / cryotherapy)

BATSA: Batun 7 akan Lafiyar Cutar Osteoarthritis / Wear a cikin Hip

Anan akwai bada horo masu laushi 7 don maganin osteoarthritis, wanda kuma za'a iya amfani dashi a cikin zafin ciwon baya. Nuna girmamawa.

Jin kyauta don biyan kuɗi tasharmu ta YouTube (latsa nan) don ƙarin shirye-shiryen motsa jiki kyauta da ilimin kiwon lafiya.

Ba da 'yanci ka raba wannan labarin tare da abokan aiki, abokai da abokan arziki. Idan kuna son labarai, motsa jiki ko makamantansu da aka aiko azaman takaddara tare da maimaitawa da makamantansu, muna tambayarku kamar kuma ku shiga ta hanyar samun shafin Facebook ta. Idan kuna da wasu tambayoyi, kawai kuyi tsokaci kai tsaye a cikin labarin ta hanyar filin sharhi a ƙasan labarin - ko don tuntube mu (gaba daya kyauta) - zamuyi bakin kokarin mu don taimaka muku.

PAGE KYAUTA: - Ciwon mara baya? Ya kamata ku san wannan!

Me zan iya yi har ma da ciwon baya?

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).

Hakanan karanta: - 5 Motsa jiki akan Sciatica

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

Hakanan karanta: - AU! Shin Karshen Jima'i ko Raunin Late?

Hakanan karanta: - 8 shawarwari masu kyau da matakai kan sciatica da sciatica

Hakanan karanta: - lotlotlotlotlotlot iseslotlotises lotiseslot isesises 4 isesisesises ises XNUMX XNUMX XNUMX ises ises XNUMX XNUMXisesisesisesises ises XNUMX XNUMX Exerc ises XNUMXises XNUMXises ises iseslot Exercisesises ises isesises isesisesisesisesises ises iseslot Exercises ises ises isesisesisesiseslot C XNUMX Exercisesises Exercises lot ises Exercisesises Exercises C ises Exercisesisesisesises C ises ises Exerc isesisesiseslotises ises ises Exerc isesisesisesises Exerc C Exerc Exerc Exercisesisesisesises lot ises ises ises ises ises ises Daramar Clothes akan Stiff Back

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

- Da fatan za a bi Vondt.net akan FACEBOOK

Hotuna: Wikimedia Commons 2.0, Creative Commons, Freestockphotos da kuma gudummawar mai karatu.