Hannun bayanai yana zama matsala mafi yawa a cikin ƙirarmu, duniyar yau.

- Ji game da datanakke aka iPosture?

av Mariya Torheim Bjelkarøy, chiropractor a Skøyen Chiropractic

Yawancin mutane sunji labarin ƙarancin bayanai, wuyoyin wayar hannu, iPosture, rataye kawuna ko wasu sunayen laƙabi da ke da halayya, amma kaɗan ne suka san ma'anar da hakan ke nufi.

- Ya ƙaunataccen hali, sunaye da yawa

Childrena childrenaƙaina yara suna da sunaye da yawa wanda ɗaya yana faɗi sau da yawa wannan kuma yana dacewa idan mutum ya bayyana irin halayen da yawancin mu ke ciki.

Wannan yanayin yana kunshe da gaba da baya na sama, kafadu suna mirgina ciki da kuma kai rataye a gaban sauran jikin. Wannan halayyar da yawancin mu ke haifar da tauri, tashin hankali da jin zafi a wuya kuma sau da yawa yakan haifar da ciwon kai na tashin hankali. Ana kiransa sau da yawa babba giciye ciwo.

- Ciwon giciye na sama

Mechanically, yanayin ya kunshi zagaye zagaye na kashin baya tare da kara yawan kyphosis, gajarta tsokoki na kirji (ctancin ciki), rauni na ƙananan trapezius da rhomboidus, m suboccipital ko tsokoki na wucin gadi, da matsanancin trapezius da levator scapulae.

A cikin sharuddan layman yana nufin cewa musculature wanda ya ja kafadu sama sama ya zama ba na dabi'a ba kuma yana ɗaure a lokaci guda kamar yadda tsokoki waɗanda za su yi aiki a ɗayan kishiyar ta hanyar jan ƙafaɗa zai daina aiki kamar yadda ya kamata kuma su zama masu rauni.

Matsalar sanannu ne ga yawancin mutanen da suke aiki tare da rikicewar musculoskeletal kuma ana yawan bayyana shi a cikin wallafe-wallafen. Guda biyu daga waɗanda ake ambata sau da yawa sune Vladimir Janda (Gwajin aiki da lura da rashin daidaituwa na tsoka. Komawar Janda. (2009) da Craig Liebenson (Gyaran Tsarin Spine (1996))

- Yaya za a inganta halayya da rage alamun cututtukan giciye na sama?

Amma ba shine kawai matsalar da aka bayyana ba. An yi sa'a, an kuma ba da shawara don magance matsalar.

Haushi da taurin kai sukan sauƙaƙa lafiya tare da lura da rashin lafiyar. Amma idan kana son samun ikon magance matsalar, mutum dole ne ya magance abin da ke haifar da ciwo aukuwa. Kuma yana sau da yawa saboda biomechanics; ko a cikin hali. Littattafan bayanai sun bayyana hanyoyi da yawa game da yadda za'a magance wannan kuma a ƙasa zaku sami darasi huɗu waɗanda ke daidaita matsayin giciye na sama. Ya ƙunshi haɗakar ƙarfafa tsokoki masu rauni da shimfiɗa tsokoki mai ƙarfi.

- Ayyukan 4 da ke daidaita madaidaiciyar babba

1. ngarfi: Don madaidaiciyar madaidaiciya, ƙaramin trapezius dole ne ya ƙarfafa tsokoki. Kyakkyawan motsa jiki a nan shine zane tare da na roba. Haɗa maɗaƙar roba a kanka, riƙe hannayenka biyu da jawo maɓallin roba zuwa kirjin ka.

Horarwar --arfi - Hoto ta Wikimedia Commons

- Amfani da kyau da ƙarfin aiki suna da mahimmanci don hana ciwo a cikin tsokoki da haɗin gwiwa.

2. Matsawa: kirji katako da kuma na trapezius musculature.

3. Don samun damar daidaita mutum shima ya dogara da kyakkyawan motsi na kirji ko shafi huda. Wanda zai iya laushi baya tare da shimfiɗa don tsawo. Yawancin lokaci shahararren mutum ne don amfani da kujerun kumfa wanda mutum zai iya kunnawa.

Yi kumfa. Kara karantawa anan: - Kumfa abin nadi na iya kara motsi

4. Fadakarwa hankali. Domin horar da sabon tsarin motsi, ko kyakkyawan hali, muna kuma bukatar tunatarwa. Kyakkyawan motsa jiki a nan shine sananniyar sakin Brugger.

Darajar Sakin Masu Amfani:

Wannan yakamata ayi hakan sau daya awa daya. Mirgine kafadu a baya da ƙasa kuma ku riƙe na tsawon seconds 30. Jin kyauta don saita ƙararrawa akan wayarka.

Anan mun ga wane tsokoki ke da hannu cikin tsayin giciye.

Bayanin kula don hoto: Dole ne a shimfida tsokoki cikin ja kuma dole a karfafa tsokoki cikin rawaya.

Duk waɗannan darasi za'a iya yin su a gida ko a ofis. Hanya ce ta kai tsaye zuwa mafi kyawun hali da ingantacciyar lafiya. Amma ba shi da taimako idan maƙwabta a teburin maƙwabta suka aikata su, dole ne kuyi aikin da kanku don samun sakamako. (Bayanin aiki: An bayyana waɗannan darussan a cikin rubutu. Don tabbatar da cewa kun aikata shi daidai, tambayi mutumin da ya iya ilimi wanda zai iya nuna muku da yiwuwar gyarawa).

Amma a ƙarshe. Shin ana iya gyara duk matsaloli tare da horarwa? Shin jiyya kawai bata lokaci ne? Yawancin mutanen da ke fama da wuya da riguna da ciwon kai da wuya wani lokaci suna da wahala su fara motsa jiki kuma komai zai yi kyau.

Ga yawancinmu, yana taimaka wajan magance wasu tashin hankali a cikin tsokoki da gidajen abinci saboda mu sami damar samun motsa jiki. A tsoka tare da daya tushen farji ko tsoka an san shi ba mai sauƙin sauƙin kunnawa kamar kasancewa mai tsoka (Myofascial Pain and Dysfunction. manual jagora. Travell and Simons (1999)).

Muscle Structure. Hoto: Wikimedia Commons

Hakanan karanta: - Ciwo na tsoka?

An nuna kulawar chiropractic don ciwon baya da wuya da taurin kai yana da sakamako mai kyau (Bronford et al. 2010). Tasiri ga hanyoyin kwantar da hankula: Rahoton shaidar Burtaniya. Chiropractic da Osteopathy). Bugu da ƙari, chiropractor na iya ba ku motsa jiki.

Kyakkyawan shawara don kawar da mummunan hali tare da ciwo da taurin wuya zuwa wuyansa da mayafi na iya farawa ta hanyar zuwa ga masanin ilimin ilimin kwantar da hankali wanda zai iya taimakawa wajen magance matsalar kuma zai iya kara nuna motsa jiki don hana ci gaba da cututtuka.

Sa'a!

- Mariya

PS - Jin daɗin yin tsokaci akan labarin idan kuna son amsar wani abu. Sannan zan yi kokarin taimaka muku gwargwadon iko. 🙂

marubuci:

- Mariya Torheim Bjelkarøy (likitan k'ashin baya)

Maria ta kammala karatu a 2011 daga Kwalejin Anglo-Turai na Chiropractic a Jami'ar Bournemouth, Ingila.

Maria tana amfani da fasahohin magani kamar su haɗin gwiwa tare da kula da nama mai laushi irin su maganin zafin nama da busassun allurai (acupuncture) A aikace, tana jaddada kulawa ta yau da kullun game da maganin chiropractic ban da mayar da hankali kan ba da shawara da gyaran hanyoyin motsi ta hanyar horo da gyarawa. Maria ta taba aiki a Didriksen Chiropractor Center a Førde ita ma Cibiyar Florø Chiropractor a Florø inda ita ce kuma maigidan kuma janar. Tana gudana yanzu Skøyen Chiropractic.

Ice – Hoto: Wikimedia Commons

Jin zafi bayan jiyya a chiropractor?

Shin kun taɓa jin zafi bayan jiyya tare da chiropractor ko wasu ƙwararren kiwon lafiya? Huta, wannan ya zama ruwan dare gama gari magani tausayi. Tabbas, akwai banbanci tsakanin rauni da kuma jin rauni na ainihi, amma galibi maganar tana faruwa rauni ya kamata ya ji rauni fitar da ya zo ga bangaranci a lokacin juji-canza jiyya.

A lokacin jiyya na jawo maki / tsoka da hane-hane haɗin gwiwa, abu ne gama gari don jin ɗan taushi yayin jiyya na farko. Wannan saboda nama ko haɗin gwiwa suna amsawa ga jiyya, sau da yawa ta tsokoki suna farawa da irin maganin warkewa - wannan yana faruwa ne duka tare da faɗakarwar faɗakarwa, aiki mai laushi mai laushi da ƙashin baya. Lokacin da aikin ya inganta a cikin tsokoki da haɗin gwiwa, zaku ji cewa maganin bai zama mai laushi ba kuma, kuma ba za ku sake yin amfani da cryotherapy / icing bayan jiyya ba - wannan hakika abu ne mai mahimmanci kuma yana da wuya a ba da takamaiman shawara ba tare da duba mai haƙuri a gaban jiki. Amma sau da yawa mai ilimin hanyoyin kwantar da hankali zai ba da shawarar icing, musamman ma bayan ma'aurata na farko, musamman a lokacin tsananin matsalar.

Abun tawaya / icing:

Ma'anar Cryotherapy: "Amfani da matsanancin sanyi a tiyata ko wasu jiyya na likita."

Kamar yadda ya fito daga ma'anar, yakamata mutum yayi taka tsantsan da ƙanƙara, saboda yana iya haifar da lalacewar nama da sanyi idan an yi kuskure. Don haka yana da matukar mahimmanci a yi amfani da tawul ko makamancin haka kusa da kankara / jakar kankara tare da kankara, don ku guji raunin sanyi. Daidaitaccen jumla tsakanin masu warkar da musculoskeletal shine cewa yakamata ku yi amfani da "mintina 15 a kunne, a kashe mintina 15 - kuma maimaita wannan sau 2-3." Idan kun lura da wani rashin jin daɗi, yana da mahimmanci ku daina nan da nan.

motsi:
Gabaɗaya motsi yana ƙarfafa duka kafin da bayan jiyya. Tabbas dole ne wannan ya dace da raɗaɗin ku da raɗaɗin ku, amma yakamata kuyi nufin kusan minti 20-30 na tafiya akan ƙasa mara kyau. Gandun daji da filin, zai fi dacewa a cikin kamfanin wani (idan kun sami ciwo mai tsanani ko kuma kuka haye), farfajiya ce za ta ba ku sakamako mafi kyau - musamman idan ya zo ga ciwon baya, amma duk ciwo yana amfanar motsi daga cikin iyakar zafi da daidaita da yanayin ciwo na mutum.

- Ku ji daɗin raba labarun ku tare da mu idan kun dandana tausayi na jiyya ko jin zafi bayan jiyya tare da chiropractor, likitan motsa jiki ko makamantansu. Hakanan tambaya ko kuna da kowane. Da fatan za a yi amfani da akwatin bayanin da ke ƙasa.

Me zan iya har ma da jin zafi a tsokoki, jijiyoyi da gidajen abinci?

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).

6. Yin rigakafi da warkarwa: Damun haushi kamar wancan kamar wannan zai iya haɓaka wurare dabam dabam na jini zuwa yankin da abin ya shafa, ta hanzarta warkar da warkad da jijiyoyin raunuka ko raunuka da jijiyoyin jiki.

Abubuwan da aka ba da shawarar don magance ciwo a cikin zafi

Halittun iska (Cold / cryotherapy)

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