Mafi kyawun kayan aiki don zurfafa tausa

Wadatacce

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Rayuwa za ta yi ban mamaki idan dukanmu muna da likitan tausa na kanmu a hannunmu don taimakawa wajen kawar da ciwo, damuwa, da tashin hankali da muke fuskanta a kullum. Abin takaici wannan ba gaskiya ba ne ga yawancin mu, kuma yayin da dukkanmu muke son yin birgima, wani lokacin abin nadi na kumfa yana da girma sosai ga wuraren da suka fi wahalar isa.

Duk da haka akwai hanya mai inganci da mutum zai iya samun cikakkiyar sauƙi daga gajiya da tsoka. Abu mafi kyau game da wannan, ƙila za ku iya samun amsar a kasan ɗakin yaranku. Bugu da ƙari yana da sauƙin ɗauka - ana iya ajiye shi a cikin tebur a wurin aiki ko kuma a jefa shi a cikin kayan da kake ɗauka. Wane irin kayan sihiri nake magana akai? Ball lacrosse na roba. [Tweet this tip!] Wannan SMR mai ɗorewa (sakiwar kai-myofascial) kayan aiki ya zama mafi shahara a cikin ƴan shekarun da suka gabata a matsayin hanya mai sauƙi don kunna abubuwan jawo a cikin tsokoki da shakatawa wuraren da ke da damuwa sosai.

Da ke ƙasa akwai hanyoyi daban -daban guda biyar da za ku iya amfani da ƙwallon lacrosse don ingantaccen sakin myofascial. Yi kowane ɗayan darasi masu zuwa har zuwa daƙiƙa 60. Ana iya yin su kafin ko bayan aikinku, da kowane lokaci cikin yini. Babu buƙatar tafiya zato-mai sauƙi maverick STX lacrosse ball ($2, lax.com ko kantin sayar da kayan wasa na gida) zai yi abin zamba.

1. A kwantar da ƙafafu masu ciwo. Sanya ƙwallon lacrosse ƙarƙashin ƙafar ƙafar ku kuma fara jujjuya shi. Kwallon za ta ba da taimako nan take daga tsattsauran ra'ayi kuma yana taimakawa waɗanda ke fama da fasciitis na shuke-shuke. Ina ba da shawarar ajiye ƙwallo a cikin jakar ziplock a cikin injin daskarewa don aikin tausa ƙafa mai sanyi bayan aiki ko adana ɗaya a cikin jakar ku don tashi na gaba.

2. Sauƙaƙe ciwon glute. A matsayi na tsaye, huta ƙwallon lacrosse tsakanin ƙwanƙwasa da bango tare da ƙwallon kai tsaye akan yankin da kuke fuskantar ciwo. Danna maɓalli a cikin bango kuma fara yin motsi na madauwari a ciki da kewayen yankin. Da zarar ciwon ya ragu, dakatar da motsi kuma ƙara matsin lamba a cikin bango tare da ƙwallon ya tsaya kai tsaye akan ciwon. Riƙe wannan matsayi har na daƙiƙa 30.

3. Saki matsattsun kwatangwalo. Ku kwanta a gefen da kuke fama da matsewa tare da durƙusa gwiwoyi 90 kuma a jeri saman juna. Ka kwantar da hannaye a kasa a gaban jikinka. Iseaga kwankwason ku, sanya ƙwallon kai tsaye a ƙarƙashin yankin damuwa, kuma sannu a hankali ku rage nauyi ku koma kan ƙwal. Fara motsa kwatangwalo don tausa da sakin tashin hankali a yankin. Idan zafin ya yi yawa, tashi, sanya matsattsen kwatangwalo kusa da bango, kuma sanya ƙwallon a kan m yankin. Fara motsa kwatangwalo don kawar da zafi.

4. Rage damuwa a kafada. Sanya ƙwallon ƙwallon a wannan yanki na iya zama da wahala, don haka sanya shi a cikin tsohuwar safa ko safa don ba ku ƙarin iko. Tsaya da tsayi tare da baya kusa da bango. Rike ƙarshen safa ko safa da hannu ɗaya kuma, ƙyale ƙwallon ya huta tsakanin ku da bango, sanya ƙwallon kai tsaye akan yankin da aka matsa. Latsa baya cikin bango. Kuna iya hutawa ƙwallon a kan yankin ko yin ƙananan motsi na madauwari har sai kun fara jin dadi. [Tweet wannan tip!]

5. Sauki ciwon gaba. Zama gaban kwamfuta duk yini na iya yin barna a goshinka. Idan ba a miƙawa da ƙarfafawa yadda yakamata ba, wannan na iya haifar da ciwon ramin carpal. Gwada waɗannan hanyoyi guda biyu don rage tashin hankali: Riƙe ƙwal a hannu ɗaya kuma kunna shi sama da ƙasa da goshi, ko sanya ƙwal a kan tebur ko wani shimfida mai shimfiɗa sannan ku ɗora goshin ku akan ƙwal. Danna ƙafarku a cikin ƙwallon kuma ku kunna ta akan ƙwallon. Ina ba da shawarar yin wannan sau da yawa a duk ranar aikin ku don rage tsokar ku.

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