Yadda ake Sauke Ciwon baya a Aiki

Wadatacce

• 1. Domin ciwon baya da kafaɗa
• 2. Don hanawa da magance jijiyoyin ciki a wuyan hannu
• 3. Don inganta yawo a kafafu

Yin atisaye don yin aiki na taimakawa shakatawa da rage tashin hankali na tsoka, yaƙar baya da wuya da kuma raunin da ya shafi aiki, kamar tendonitis, alal misali, ban da inganta zagawar jini, yaƙi da gajiya da gajiya.

Ana iya yin waɗannan darussan a wurin aiki kuma dole ne a yi su na tsawon minti 5 sau 1 zuwa 2 a rana. Dogaro da aikin, ana iya yin shi tsaye ko zaune kuma don samun sakamako, ana ba da shawarar cewa kowane miƙa yana da tsakanin sakan 30 zuwa minti 1.

1. Domin ciwon baya da kafaɗa

Don shimfiɗa duwawunku da kafaɗu kuma don haka ya saki tashin hankali kuma ya huce tsokoki, ana nuna aikin gaba:

1. Miƙa hannayenka biyu zuwa sama, ka haɗa yatsun hannunka, don miƙe bayanka, ka riƙe har yanzu a wannan matsayin yayin da a hankali kake kirga 30.
2. Daga wannan matsayin, karkatar da gangar jikinka zuwa bangaren dama ka tsaya a wannan matsayin na tsawon dakika 20 sannan ka karkatar da gangar jikinka a bangaren hagu ka kuma rike har na tsawon dakika 20.
3. Tsaye, kaɗa jikin ka a gaba ba tare da durƙusa gwiwoyin ka ba kuma tare da ƙafafun ka kaɗan, a daidai inda kafadun ka ke, ka tsaya har na sakan 30.

Samun gel pad wanda za'a iya dumama a cikin microwave na iya zama taimako mai kyau ga waɗanda ke fama da ciwon baya da na kafaɗa saboda suna ɓatar da lokaci mai yawa suna aiki tare da kwamfuta ko tsaye, suna tsaye a matsayi ɗaya na dogon lokaci.

Waɗanda suka fi so suna iya yin matsi na gida ta sanya ɗan shinkafa a cikin sock, misali. Don haka, duk lokacin da kuka buƙace shi, za ku iya zafafa shi a cikin microwave ɗin tsawon minti 3 zuwa 5 kuma sanya shi a cikin yankin mai raɗaɗi, ku bar shi ya yi aiki na minti 10. Zafin damfara zai kara yaduwar jini a yankin, yana saukaka zafi da tashin hankali na tsokoki da aka kamu, yana kawo taimako daga alamun da sauri.

2. Don hanawa da magance jijiyoyin ciki a wuyan hannu

Tendonitis a wuyan hannu yana faruwa ne sakamakon maimaita motsi, wanda ke haifar da kumburi na haɗin gwiwa. Don kauce wa tendonitis a cikin wuyan hannu, akwai wasu motsa jiki, kamar:

1. Tsaye ko zaune, ƙetare ɗaya daga cikin hannunka a gaban jikinka tare da taimakon ɗayan, matsa lamba ga gwiwar hannu yayin da na zauna tsokoki na hannu a madaidaiciya. Tsaya a wannan matsayin na dakika 30 sannan a yi shimfida iri ɗaya da ɗayan hannun.
2. Miƙa hannu ɗaya gaba kuma tare da taimakon ɗayan hannun, ɗaga tafin sama, kaɗa yatsun baya, har sai kun ji jijiyoyin ofan damtse suna miƙewa. Tsaya a wannan matsayin na dakika 30 sannan ka maimaita wannan miƙawa da ɗayan hannun.
3. A wuri guda kamar yadda yake a darasi na baya, yanzu juya tafin hannunka ƙasa, tura yatsun hannunka ka riƙe wannan matsayin na dakika 30 sannan kayi daidai da ɗaya hannun.

Masu fama da cutar tendonitis ya kamata su zaɓi sanya matsewar sanyi a kan shafin ciwon, su bar shi ya yi aiki na mintina 5 zuwa 15, suna mai da hankali don kunsa damfara a cikin siraran sirara ko na goge baki don kar a ƙone fatar. Sanyin zai rage kumburi da zafi da cutar sanƙara a cikin inan mintina kaɗan.

Amma duk lokacin da zaku gabatar da atisaye da amfani da damfara a rana guda, dole ne a fara yin shimfidawa. Kalli bidiyon kuyi koyon yadda abinci da magani na zahiri zasu iya taimaka wajan magance tendonitis:

3. Don inganta yawo a kafafu

Ga mutanen da ke aiki na tsawon sa'o'i a zaune, yana da mahimmanci a tashi tare da minutesan mintoci kaɗan kuma a yi wasu atisaye don faɗaɗa jini:

1. Tsaye, tare da kafafuwan ka waje daya, ja dunduniyar ka zuwa ga gindi ka rike na kimanin dakika 30 don shimfida gaban cinyar ka. Bayan haka, yi wannan aikin tare da ɗayan kafa.
2. Tsugunnawa da shimfiɗa ƙafa ɗaya kawai a gefe, ajiye babban yatsan yana kallon sama don jin baya da tsakiyar cinya a miƙe. Tsaya a wannan matsayin na dakika 30 sannan yi daidai da sauran kafa.

Wadannan darussan suna da kyau don taimakawa shakatawa, rage radadin ciwon tsoka da inganta yaduwar jini, kasancewa dace da duk mutanen da suke aiki zaune ko tsaye, koyaushe suna kasancewa a wuri daya na dogon lokaci, kamar yadda yake a yanayin mutanen da ke aiki a ofisoshi ko alal misali masu sayarwa.

Amma ban da waɗannan shimfidawa, wasu mahimman shawarwari sun haɗa da guje wa ɗaga abubuwa masu nauyi ta hanyar da ba ta dace ba, tilasta bayanka da zaune yadda ya kamata yayin da kake kiyaye kashin bayanka a tsaye, musamman a lokutan aiki don kauce wa kwangila da jijiyoyin jijiyoyin jiki wanda zai iya haifar da rashin jin daɗi da zafi mai tsanani. Waɗanda ke yin aiki mai yawa a ƙafafunsu suna buƙatar yin taka tsantsan don yin 'yan mintoci kaɗan a kowace awa don guje wa ciwo a ƙafafunsu, baya har ma da kumburin ƙafafunsu wanda ya zama gama-gari a wannan yanayin.