Masu ilimin likitancin jiki sun saba da magani da magance ciwon wuyan wuyansa, ƙwayar cuta ta yau da kullum da suke haɗuwa da aiki tare da kusan kowace rana. Don kawar da ciwo, rashin jin daɗi, ko taurin da ke hade da ciwon wuyansa, akwai motsa jiki na mikewa don guje wa kwangilar mahaifa da kuma samar da wani zaɓi mai inganci da samun dama ga maganin kai.
A cikin wannan labarin za mu koya muku wanene mafi kyawun motsa jiki don taimakawa kula da kwangilolin mahaifa.
Matakan don rage ciwon wuya
Kwararrun likitocin jiki na mahaifa suna ba da shawarar sosai ga waɗannan ƙayyadaddun wuyan wuyansa don kawar da ciwo da rashin jin daɗi. Yayin da muke ci gaba da bin tsarin zamantakewa, kula da salon rayuwa mai sauri, kuma muna fuskantar matsanancin damuwa da damuwa, rashin kula da wuyanmu ya zama na kowa. Sakamakon haka, Yana ƙara zama na kowa ga mutane suna fama da ciwon wuyan wuyansa ko rashin jin daɗi na mahaifa, wanda ke hana ikon hutawa sosai ko kuma yin motsa jiki na yau da kullum.
Don magance kalubale daban-daban da ke haifar da ciwo na wuyansa, irin su dizziness, iyakancewa, da sauran matsalolin yau da kullum, yana da mahimmanci don yin takamaiman jerin sassan mahaifa wanda ke nufin kawar da kwangilar mahaifa. Babban makasudin waɗannan sassan sun haɗa da:
- A rage mana radadin da yake damunmu.
- Fadada kewayon motsi.
- Inganta ƙarfin tsokoki a cikin yankin mahaifa.
Bayan haɗawa da aiwatar da matakan da aka ba da shawarar don kwangilar mahaifa ko ciwon wuya, Yana iya zama da amfani don bincika ƙarin motsa jiki da nufin ƙarfafa wuyansa. Wadannan darussan za su kara inganta tsarin magance rashin jin daɗi da kuma kawar da duk wani ciwo na wuyan wuyansa ko matsalolin mahaifa.
Miƙewa motsa jiki don guje wa kwangilar mahaifa
Don kawar da rashin jin daɗi da jin zafi na mahaifa, mutane na iya yin waɗannan shawarwarin shimfidar mahaifa a gida a wasu lokuta: lokacin tashi da kafin barci, har ma da rana idan ya cancanta.
Mikewa don ciwon wuya zai maimaita na 30 seconds da farko, sannu a hankali yana ƙaruwa da daƙiƙa 5 kowace rana har sai an kai tsawon minti 1. Ana iya yin waɗannan shimfiɗar cikin kwanciyar hankali a ko'ina, muddin kujera ko wurin zama mai daɗi kuma, idan ya yiwu, akwai tawul.
Yi shimfiɗar da aka ƙera musamman don kwangilar mahaifa ko ciwon wuya zai iya magance rashin jin daɗi da taurin kai da ke tattare da wannan yanayin yadda ya kamata. Ka tuna cewa yin waɗannan shimfiɗar mahaifa a kowace rana ko kuma motsa jiki na musamman da aka ƙera don sauƙaƙa kwangilar mahaifa na iya ƙarfafa tsokoki yadda ya kamata da inganta yanayin motsi, wanda zai iya rage dizziness a lokuta da yawa.
Masu kwantar da hankali na jiki sun haɓaka jerin sassan mahaifa shida waɗanda aka tsara musamman don ƙaddamar da yankin wuyansa.
Miqewa don kwangilar mahaifa
Bari mu fara motsa jiki na miƙewa don ƙwayar mahaifa ta hanyar ɗora hannuwanku akan kafafunku ko tawul da karkatar da wuyan ku a hankali. Riƙe wannan matsayi na daƙiƙa 30 don shimfiɗa tsokoki na wuyan ku yadda ya kamata. Tare da jerin 3 da jimlar maimaita 10, waɗannan darussan suna da inganci sosai wajen kawar da radadin ciwon mahaifa.
Miƙa wuya
Don motsa jiki na biyu, Yi tsawo mai aiki yayin da kuke miƙewa. Sanya hannuwanku a kan kafafunku ko kan tawul kuma ku ci gaba da waɗannan shimfidar wuyan wuyan da aka tsara musamman don rage zafi. Riƙe kowane shimfiɗa don 30 seconds. Tare da jerin ƙidaya 3 da jimlar maimaitawa 10 ya fi isa.
Juyawa mai aiki
Don motsa jiki 3, dole ne ku yi jujjuyawar aiki yayin mikewa. Sanya hannuwanku akan matashin kai kuma juya wuyan ku a wuri ɗaya, sannan maimaita motsi a cikin kishiyar shugabanci. Ana ba da shawarar yin waɗannan shimfidar mahaifa sau biyu a kowane gefe. Riƙe kowane shimfiɗa don daƙiƙa 30. Yana da kyau a yi saiti 3 na maimaitawa 10 don ƙarin tasiri.
karkata wuyan gefe
Domin motsa jiki 4, Dole ne ku yi karkatar da wuyan wuyansa don kawar da ciwon wuyan. Sanya hannayenka akan kafafunsu ko matashin kai kuma yi wannan shimfidar. Kamar shimfidar da ta gabata, ku tuna cewa zaku iya maimaita wannan motsi a bangarorin biyu. Riƙe wannan matsayi na daƙiƙa 30. Don sakamako mafi girma, yana da kyau a yi saiti 3 na maimaitawa 10 kowanne.
karkatar da wuyan zuwa kishiyar gefe kamar hannu
Don rage jin daɗin wuyan wuya, ana iya yin wannan motsa jiki ta hanyar riƙe wurin zama da hannu ɗaya kuma amfani da ɗayan don karkatar da wuyan ku a hankali zuwa gefe. Riƙe wannan gefen karkatar na tsawon daƙiƙa 30-40 kafin komawa wurin farawa. A cikin wannan darasi za mu yi jerin maimaitawa 3 kawai.
Lankwasawa tayi tare da juyawa
Don ƙaddamar da jerin matakan mu don ciwon wuyan wuyansa, muna da jujjuyawar hannu ɗaya tare da juyawa juyawa. Fara da damke wurin zama da hannu ɗaya yayin amfani da ɗayan don taimakawa cimma matsakaicin jujjuyawar wuyan wuyan da juyawa zuwa gefe. Riƙe wannan matsayi na tsawon daƙiƙa 30 zuwa 40 kafin komawa wurin farawa. Wannan darasi yana da jeri ɗaya kawai na maimaitawa 3.
Kyakkyawan halaye don mahaifa
Wadannan darussan da muka gani suna da kyau sosai don kawar da radadin mahaifa, musamman ma kwangiloli. Koyaya, kafin yin motsa jiki don rage zafi Abu mafi mahimmanci shine samun kyawawan halaye don kada wuyan mu ya ji rauni. Dole ne a la'akari da cewa mutane da yawa suna zaune na tsawon sa'o'i 8 a cikin ofis kuma sun ƙare a matsayi wanda ke haifar da ciwon wuyansa. Ga waɗannan mutane, abin da aka fi ba da shawarar shi ne su tashi daga wurin zama kowane lokaci don samun damar mikewa da motsa wuyansa.
A gefe guda, yin ƙarfin motsa jiki a cikin dakin motsa jiki zai iya taimaka maka ƙara yawan ƙwayar trapezius kuma mafi kyawun kare wuyanka. Yana da duka game da kasancewa mai ƙwazo gwargwadon iko da kiyaye waɗannan munanan halaye.
Ina fatan cewa tare da wannan bayanin za ku iya ƙarin koyo game da motsa jiki don taimakawa tare da kwangilar wuyansa.