Miƙewa don motsa ciwon baya

Wadatacce

• Mikewa don kashin bayan mahaifa
• Mikewa don kashin baya
• Mikewa don lumbar kashin baya

Spine yana miƙawa don taimakawa ciwon baya saboda rashin ƙarfi, misali, ƙara ƙwanƙwasawa, haɓaka wurare dabam dabam, rage damuwa cikin ɗakunan, inganta halayya da inganta walwala.

Mikewa don kashin baya ya kamata ayi ahankali kuma zai iya haifar da rashin jin dadi, amma idan yana haifar da ciwo mai tsanani, wanda aka sani da ciwon kashin baya, wanda zai hana ka yin miƙawa, ya kamata ka daina miƙewa.

Kafin motsa jiki, mutum ya kamata yayi wanka da ruwan zafi ko sanya matsi mai zafi akan kashin baya, musamman idan kuna da ciwon baya, don dumama tsokoki da sauƙaƙewa. Duba yadda ake yin matsi a gida a bidiyo mai zuwa:

Misalai uku na aikin motsa jiki na kashin baya na iya zama:

Mikewa don kashin bayan mahaifa

Wadannan shimfidawa suna da kyau don saukaka radadi a wuya, kafadu da na baya, wanda yakan zama mai matukar wahala saboda kasala ko damuwar yau da kullun, misali.

Mikewa 1

Mikewa 1

Sanya hannayenka a bayan kanka ka kawo shi gaba sannan ka dawo. Bayan haka, da hannu ɗaya kawai, ja zuwa gefen dama da zuwa gefen hagu, tsayawa sakan 30 a kowane matsayi.

Mikewa 2

Mikewa 2

Kwance tare da kai daga kan gadon shimfida, ana samun goyan baya a hannun mai warkar da cutar, a saki kan gaba ɗaya a hannun ƙwararren masanin, yayin da dole ne ya 'ja' kan zuwa gare ku.

Mikewa 3

Mikewa 3

Tare da matsayi iri ɗaya, mai ilimin hanyoyin kwantar da hankali ya kamata ya juya kan mai haƙuri zuwa gefe ɗaya, hagu a cikin wannan matsayin na sakan 20. To juya kan ka zuwa wancan bangaren.

Mikewa don kashin baya

Wadannan shimfidawa suna da kyau don saukaka radadin da yake shafar tsakiyar baya yana kawo taimako nan take daga alamun.

Mikewa 4

Mikewa 4

Daga matsayin 4 na tallafi, yi ƙoƙarin kwantar da ƙugu a kirjin ka kuma tilasta bayan ka sama, saura a matsayin da aka nuna a hoton da ke ƙasa.

Mikewa 5

Mikewa 5

Zauna tare da lanƙwashe ƙafafunku, ɗaga hannu ɗaya kamar yadda aka nuna a hoton da ke ƙasa. Tsaya a wannan matsayin na dakika 20.

Mikewa 6

Mikewa 6

Kaɗan yada ƙafafunka, yayin ɗaga hannunka, haɗa su sama da kai, karkatar da jikinka zuwa gefen dama sannan sannan zuwa gefen hagu, tsayawa dakikoki 30 a kowane matsayi.

Mikewa don lumbar kashin baya

Wadannan shimfidawa suna da kyau kwarai don saukaka ciwon baya wanda ya taso saboda gajiya ko kokarin daga nauyi, ko yayin ciki, misali.

Mikewa 7

Mikewa 7

Tsaya har yanzu a matsayin da ke nuna hoton na dakika 20.

Mikewa 8

Mikewa 8

Tare da durƙusa gwiwoyinku kuma ƙafafunku suna kwance a ƙasa, kawo gwiwa ɗaya a kirjin ku na tsawon dakika 30 zuwa 60, sa'annan ku maimaita wa ɗayan gwiwa kuma ku gama da duka, kamar yadda aka nuna a hoton.

Mikewa 9

Mikewa 9

Tsaya har yanzu a matsayin da ke nuna hoton na dakika 20. To yi shi da dayan kafar.

Wadannan shimfidawa ana iya yin su koda lokacin daukar ciki, duk da haka, akwai wasu atisaye na shimfidawa a cikin ciki wanda kuma za'a iya yi a wannan matakin don magance ciwon baya.

Ana iya yin miƙaƙƙiya kowace rana, musamman ma idan mutum yana fama da ciwon baya. Koyaya, yana da mahimmanci a tuntuɓi likita don tantance dalilin ciwon baya wanda zai iya zama diski, misali. A wannan yanayin, ya kamata a yi shimfidawa don fayafayan fayafai a ƙarƙashin jagorancin likita ko likitan kwantar da hankali, wanda na iya nuna wasu shimfidawa kamar yadda mutum ya buƙata.

Duba sauran motsa jiki na karawa:

• Mikewa motsa jiki yayi a wurin aiki
• Mikewa don zafi wuyansa
• Miƙewa don ƙafa