5 Yoga Zai Iya Zama Daga Couarfafawar ku a Ranaku Masu Ciwo

Wadatacce

• Fa'idodin yoga ga mutanen da ke da RA
• 1. Zai iya canza yadda kake magance ciwo
• 2. Zai iya taimakawa wajen rage kumburi
• 3. Yana inganta sassauci da kewayon motsi a gidajen abinci
• 4. Yana da sauki
• Tukwici na farawa don saukakawa cikin yoga
• An Gwada sosai: Mai Saurin Yoga
• Fara lokacin da ba ku da wuta
• Tambayi kusa don nemo malamin da ya dace ko aji
• Yi magana da malamin
• Yi magana da likitanka da farko
• Ka tuna: Kawai yi abin da zaka iya
• 5 mai sauƙi don gwadawa
• 1. Yoga hannu
• 
  
• 2. Kafa yoga
• 
  
• 3. Zaune karkatattu
• 
  
• 4. Kafada da wuya a sanyaya
• 
  
• 5. Gyara mai fuskantar kasa
• 
  

Mutanen da ke fama da cututtukan zuciya na rheumatoid (RA) galibi suna neman sababbin hanyoyi don rage ciwo da kiyaye haɗin gwiwa.

Shigar: Yoga.

Yoga ya kasance don taimakawa tare da nau'ikan ciwo na kullum. Don haka, yana da ma'ana cewa mutane tare da RA na iya duban aikin a matsayin babban kayan aiki don magance walwala da zafi na yau da kullun.

Fa'idodin yoga ga mutanen da ke da RA

cewa yoga hanya ce mai kyau don taimakawa mutane da amosanin gabbai cikin ƙoshin lafiya don haɓaka ayyukansu na motsa jiki da haɓaka lafiyar hankali da ta jiki. Ga dalilin da ya sa yake aiki, a cewar ƙwararrun malaman yoga da likitocin da ke kula da mutane da RA:

1. Zai iya canza yadda kake magance ciwo

"Babbar fa'idar yin yoga yayin zama tare da RA ita ce yadda take canza zafi," in ji Christa Fairbrother, malama a yoga wacce ta kware wajen aiki tare da mutanen da ke fama da cutar amosanin gabbai, wacce ke rayuwa tare da RA kanta. "Yana rage tunanin ku game da ciwo kuma yana inganta ƙwarewar ku don magance zafin ku."

2. Zai iya taimakawa wajen rage kumburi

Nuna aikin yoga an nuna don taimakawa rage damuwa da bayyananniyarta ta jiki - {textend} zafi mai tsanani ko sake dawowa.

"Rage jijiyoyin damuwa da motsin rai ga danniya na rage matakan cortisol, babban tashin hankalin dan adam," in ji Carrie Janiski, DO, malamin yoga kuma darektan wasanni da magungunan musculoskeletal a Romeo Medical Clinic a Turlock, CA. "Wannan yana da tasiri mai tasiri akan matakan kumburi a cikin jiki, gami da haɗin gwiwa waɗanda RA ke shafa."

3. Yana inganta sassauci da kewayon motsi a gidajen abinci

"Marasa lafiya tare da RA na iya yin gwagwarmaya tare da ragin haɗin gwiwa na motsi, kumbura da raɗaɗin haɗuwa, mahimmancin taurin wayewar gari, da wahalar aiwatar da ayyukan yau da kullun da hannayensu," Janiski ya raba.

"Yoga na iya taimakawa tare da alamun cutar daga RA, saboda yana taimakawa yaƙi da wasu daga cikin waɗannan batutuwan da kuma adana aikin yanzu."

4. Yana da sauki

Kodayake zaku iya haɗuwa da yoga tare da hotunan abubuwan da ke hana mutum ɗaukar nauyi, baku buƙatar yin waɗannan don samun fa'idodin aikin.

Stacey Pierce-Talsma, DO, shugabar sashen kula da magungunan maganin cututtukan osteopathic a Kwalejin Kwalejin Kwalejin Osteopathic ta California ta ce "Yoga ba wai kawai yin asana ba ne, wanda aka fi sani da postures."

Dokta Pierce-Talsma ya ce "Yoga numfashi ne kawai tare da motsi da wayewa." "Wannan na iya zama da sauki kamar zama a cikin kwanciyar hankali a kujera, dora hannayenka a kan ciki, da kuma lura da yadda kake numfashi."

Tukwici na farawa don saukakawa cikin yoga

An Gwada sosai: Mai Saurin Yoga

Mutanen da ke da lamuran motsi wasu lokuta suna cikin fargaba game da ɗaukar sabon aikin motsa jiki. Ga abin da masana zasu faɗi game da yadda ake farawa cikin nutsuwa:

Fara lokacin da ba ku da wuta

Fairbrother ya nuna "Wani sabon abu shine mafi sauƙin magancewa lokacin da kake da karancin farantinka."

Ba lallai ne ku buƙaci jin daɗin abin da kuka taɓa ji ba don farawa - {textend} amma yana da kyau ku jira har sai kun ji a ƙalla lafiya kafin ku gwada yoga a karon farko.

Tambayi kusa don nemo malamin da ya dace ko aji

Fairbrother ya ce: "Idan kun kasance a cikin kungiyar ku ta tallafa wa cututtukan arthritis, ku tambaye su idan sun je wani aji na yoga da kuma wanda za su ba da shawarar. “Idan kana da wani aboki ko dan dangi wanda ke fama da cutar rashin lafiya, ka tambaye su. Kuna so ku sami malamin yoga ko kuma likitan yoga wanda yake da kwanciyar hankali kuma yake da iya aiki tare da mutane masu dama da dama. ”

Idan baku iya samun wani ba ta hanyar tambaya a kusa, gwada albarkatun intanet kamar su Accessible Yoga Network ko Yoga for Arthritis don neman malami a yankinku.

Yi magana da malamin

"Kafin ka tafi aji, taɓa tushe tare da malamin ka kuma bayyana abubuwan da kake buƙata," in ji Fairbrother. "Za su sanar da kai idan ajinsu ya dace da kai ko bayar da shawarwari kan wani abu daban."

Yi magana da likitanka da farko

"Idan kana da RA, tabbas ka yi magana da likitanka kafin fara aikin yoga," in ji Dokta Janiski."Suna iya [iya] bayar da shawarwari game da motsin da ya kamata ko kada ku yi."

Ka tuna: Kawai yi abin da zaka iya

Dr. Janiski ya ce: "Kullum ku saurari jikinku - wanda yake shine babban malamin ku," “Kada ku yi ƙoƙari ku matsa da ƙarfi. Ta haka ne mutane ke samun rauni a yoga. ”

Fairbrother ya yarda, yana mai lura da cewa “akwai wurare da yawa, tunani, da motsa jiki a cikin yoga, don haka zaɓi waɗanda ba sa cutar RA. Yoga yana da ƙoƙari kuma idan tsokoki sun ɗan yi rauni gobe, hakan yayi kyau. Idan kun ji rauni fiye da sa'o'i 24 daga baya, za ku shawo kansa kuma ya kamata ku ja baya a gaba. "

Bai kamata ku ji ciwon haɗin gwiwa daga yoga ba, in ji ta. Don haka idan kun yi, wannan ma na iya zama alama cewa kuna matsawa kanku da ƙarfi sosai.

5 mai sauƙi don gwadawa

Idan kun ga dama da shi, zaku iya farawa tare da wasu yoga masu saukin kai a gida. Anan akwai abubuwanda aka fi so da Packard da Fairbrother don gwadawa, koda lokacin da ba ku ji daɗinku ba.

1. Yoga hannu

1. Fara da yin dunkulallen hannu da hannayenka, sannan kuma miƙa dukkan yatsun hannu kai tsaye a lokaci guda.
2. Miƙawa zuwa ƙullawa da kuma ɗaure yatsa ɗaya lokaci ɗaya, don haka hannunka yana yin motsi yayin da yake buɗewa da rufewa.
3. Ci gaba da buɗewa da rufe hannayenka yayin fara kewaya wuyan hannu. Shin zaku iya buɗewa ku rufe hannayenku kuma kuyi zagaye da wuyan hannu a duka bangarorin biyu? Gwada kanka!
4. Ci gaba da motsi, amma yanzu buɗe hannunka zuwa gefe don haka zaka iya mirgine hannunka har zuwa kafaɗunka.

Yi abin da ke da kyau. Fairbrother ya ce "Wannan rawar rawa ce mai fassara, kuma babu wata hanya madaidaiciya ko kuskure."

2. Kafa yoga

1. Yayin da kake zaune a kan kujera, fara rawar ƙafafunka gaba da baya, zuwa sama a kan yatsun ka kuma dawo kan diddigen ka.
2. Lokacin da kuka dawo kan dugaduganku, riƙe ƙididdigar 3 sannan kuma sake yin dutsen.
3. Na gaba, dunkule yatsun kafa ɗaya a lokaci ɗaya, kamar kuna ƙoƙarin ɗebo wani abu daga ƙasa, sa'annan ku sake.
4. Wannan bai kamata ya sanya ƙafafunku su zama matsattse ba, don haka idan ya kasance, koma baya kaɗan.

3. Zaune karkatattu

1. Zama cikin kwanciyar hankali, tsawaita ta rawanin kanku, har zuwa rufi.
2. Handauki hannun ɗaya a bayanka ɗayan hannun kuma zuwa gabanka na gaba.
3. Shaƙa, da numfashi, shigar da ciki yayin juyawa zuwa hannu a bayanka.
4. Tsaya a nan don numfashi. Tare da fitowar ku ta gaba, komawa cibiyar.
5. Maimaita a daya gefen.

4. Kafada da wuya a sanyaya

1. Yayinda kake zaune, sha iska kuma ka tsawaita ta rawanin kanka.
2. Saka ɗankwalinka kaɗan zuwa cikin maƙogwaronka. Exhale kuma duba kowane adadin akan kafada ta dama (duk abin da yake da kyau).
3. Shaƙar da baya zuwa tsakiya, sannan fitar da numfashi ka kalli kafaɗarka ta hagu.
4. Shaka baya zuwa tsakiya. Na gaba, fitar da iska ka sauke kunnen ka na dama zuwa kafadar ka ta dama.
5. Saka numfashi sama zuwa tsakiya, fitar da iska, ka yar da kunnen hagu zuwa kafadar hagunka.

5. Gyara mai fuskantar kasa

1. Sanya hannayenka a kan kujera ko tebur wanda yake a kugu ko tsayi.
2. Koma baya domin hannayenka su kara tsawo kuma kwankwasonka ya wuce a idon sawunka.
3. Idan kun ji daɗi sosai, zaku iya bincika wannan matsayin ta shiga cikin ciki, latsawa cikin ƙwallan ƙafafunku, yayin kai tsaye ta diddigenku.
4. Idan dadi, danna hannayenka ƙasa cikin kujera ko tebur don shiga tsokoki kewaye da wuyan kafaɗa.
5. Tsaya a nan ka numfasa. Kula da yadda numfashin ka yake ji a wannan matsayin.

Julia tsohuwar edita ce ta zama marubuciya a fannin kiwon lafiya kuma “mai ba da horo”. An kafa ta ne a Amsterdam, tana kekuna a kowace rana kuma suna yawo a duniya don neman zaman gumi mai wahala da mafi kyawun kuɗin cin ganyayyaki.