Nau'in 7 na shimfidawa don taimakawa tendonitis

Wadatacce

• Mikewa don makamai
• Mikewa 1
• Mikewa 2
• Mikewa 3
• Mikewa 4
• Hip da Gwiwa
• Mikewa 5
• Mikewa 6
• Mikewa 7
• Lokacin da za'a yi Stretches

Mikewa don taimakawa ciwon mara ya kamata a yi a kai a kai, kuma ba lallai ba ne a yi karfi da karfi, don kar matsalar ta ta'azzara, duk da haka idan a yayin miƙawa akwai ciwo mai zafi ko ƙararrawa, ana ba da shawarar a tuntuɓi likita na jiki ko likitan kashi.

Wadannan shimfidawa suna taimakawa kumburin jiji, ta hakan yana rage radadin gida, jin zafi, rashin karfin tsoka ko kumburin da aka saba da shi.

Mikewa don makamai

Ga wadanda ke da cutar tendonitis a hannu, wuyan hannu ko gwiwar hannu, wasu daga cikin mikewar da aka nuna don magance zafi da taurin da tendonitis ya haifar sune:

Mikewa 1

Fara da miƙa hannunka gaba, a layi ɗaya zuwa ƙasa kuma tare da tafin hannunka a waje kuma juya hannunka don hannunka yana fuskantar ƙasa. Bayan haka, don yin miƙawa da ɗayan hannun dole ne ka ja yatsun hannunka baya, kar ka manta babban yatsan hannu, don jin cikin hannun don miƙawa.

Wata hanyar yin wannan shimfiɗa ita ce tare da miƙa hannu gaba kuma tare da tafin hannu a waje, amma wannan lokacin tare da hannun yana nuna sama.

Wannan shimfidawa ya kamata ayi tsawon dakika 30 kuma za'a iya maimaita shi sau 2 zuwa 3 a rana.

Mikewa 2

Mika hannunka gaba domin tafin hannunka yana fuskantar ciki kuma hannunka yana fuskantar kasa. Bayan haka, don yin miƙawa, ja yatsun hannunka ƙasa da ciki tare da hannunka ɗaya, don miƙawa da shimfiɗa ɓangaren ɓangaren hannu.

Mikewa 3

Tsaye, sanya hannayenka a bayan bayanka, juya tafin hannunka zuwa waje kuma ƙetare yatsun hannunka. Bayan haka, miƙa ta hanyar miƙawa da kuma miƙe gwiwar hannu (gwargwadon yadda za ka iya zuwa) na sakan 30 madaidaiciya.

Mikewa 4

Tsaye, tare da hannunka a gaba, juya tafin hannunka zuwa waje ka ratsa yatsun hannayenka biyu. Bayan haka, miƙa da miƙa hannunka da guiwar hannu da kyau, yana ba su damar miƙewa na dakika 30.

Wasu daga cikin wadannan shimfidaddun suna da fa'ida ga wadanda suke da jijiyoyin kafaɗa, musamman ma kara 3 da 4 da ke shimfida wannan yankin.

Hip da Gwiwa

Ga waɗanda ke da ciwon tendonitis a cikin ƙugu ko gwiwoyi, wasu shimfiɗawa da aka nuna don sauƙaƙe motsi da rage zafi da taurin kai, sun haɗa da:

Mikewa 5

Lokacin tsayawa, shimfida ƙafafunku domin su yi daidai da kafadunku sannan kuma ku miƙe ta lanƙwasa jikinku gaba don ku taɓa hannayenku a ƙasa, koyaushe ku sa gwiwoyinku su miƙe.

Mikewa 6

Tsaye, shimfida ƙafafunka don su yi daidai da kafadun ka sannan kuma, don miƙawa, lanƙwasa jikinka gaba kuma koyaushe tare da gwiwoyin ka, karkatar da jikin ka zuwa gefen hagu, don ka sami damar riƙe ƙafafun hagu.

Mikewa 7

Tsayawa kuma, shimfida ƙafafunku domin su yi daidai da kafadunku sannan kuma don miƙawa, lanƙwasa jikinku gaba kuma koyaushe ku durƙusa gwiwowinku, karkatar da jikinku zuwa dama, don kama ƙafarku ta dama.

Lokacin da za'a yi Stretches

Wadannan shimfidawa ya kamata a yi da sassafe ko kafin da kuma bayan motsa jiki, yayin da suke inganta sassaucin tsoka da rage kaushin jiki, kuma yana taimakawa rage zafi.

Tendonitis na iya bayyana a yankuna daban-daban na jiki, duk da haka ya fi yawa a hannu, idon kafa, kafada, hip, wuyan hannu, gwiwar hannu ko gwiwoyi. Don magance da warkar da jijiyoyin jiki, yana iya zama dole a sha magungunan kashe kumburi da na analgesic, sannan kuma ana nuna ilimin motsa jiki da mikewa a cikin gida a kai a kai, wanda ke sauƙaƙa damuwar cutar ta jiki da taurin kai. Duba wasu nasihu akan abin da zaku iya yi da kuma abin da zaku iya ci don ƙare cutar tendonitis ta kallon wannan bidiyon: