Motsa jiki don inganta amosanin gabbai

Wadatacce

• 1. Motsa jiki don hannu da yatsu
• 2. Motsa kafada
• 3. Motsa jiki don gwiwa
• Sauran motsa jiki don amosanin gabbai

Ayyukan motsa jiki don maganin cututtukan zuciya na nufin ƙarfafa tsokoki kewaye da gidajen da abin ya shafa da haɓaka sassauƙa na jijiyoyi da jijiyoyi, samar da ƙarin kwanciyar hankali yayin motsi, saukaka ciwo da haɗarin rabuwa da rauni.

Da kyau, waɗannan motsa jiki ya kamata jagora mai ilimin lissafi ya jagoranta, gwargwadon shekaru da digiri na amosanin gabbai, kuma ya ƙunshi ƙwarewa da haɓaka hanyoyin. Hakanan ana ba da shawarar sanya matsi mai zafi na mintina 15 zuwa 20 a kan mahaɗin da abin ya shafa, don shakatawa da ƙara yawan motsi, taimakawa wajen yin atisayen.

Bugu da kari, motsa jiki na motsa jiki mai rauni kamar motsa jiki, iyo, motsa jiki har ma da horar da nauyi, lokacin da aka yi karkashin jagorancin kwararren kwararre, ana ba da shawarar ga wadanda ke fama da wannan cutar, yayin da suke karfafa jijiyoyi, sa mai gidajen a jiki da inganta sassauci

1. Motsa jiki don hannu da yatsu

Wasu motsa jiki don cututtukan zuciya a cikin hannaye na iya zama:

• Darasi 1: Miƙa hannu ɗaya kuma tare da taimakon ɗayan hannun, ɗaga tafin sama zuwa sama. Sannan, tura dabinon zuwa ƙasa. Maimaita sau 30 kuma, a ƙarshen, tsaya minti 1 a kowane matsayi;
• Darasi 2: Bude yatsun hannunka sannan ka rufe hannunka. Maimaita sau 30;
• Darasi 3: Buɗe yatsun ka sannan ka rufe su. Maimaita sau 30.

Ana iya yin waɗannan motsa jiki sau 3 a mako, duk da haka, ya kamata ku daina yin su idan akwai ciwo kuma tuntuɓi likitan ilimin likita ko likita.

2. Motsa kafada

Wasu darussan don cututtukan zuciya na iya zama:

• Darasi 1: Raaga hannunka gaba zuwa matakin kafaɗa. Maimaita sau 30;
• Darasi 2: Iseaga hannuwanku zuwa gefe zuwa tsayin kafaɗa. Maimaita sau 30.

Ana iya yin waɗannan darussan sau 3 a mako, duk da haka, idan akwai ciwo, ya kamata ku daina yin su kuma ku nemi likita ko likita.

3. Motsa jiki don gwiwa

Wasu darussan don ciwon gwiwoyi na gwiwa na iya zama:

• Darasi 1: A cikin yanayin kwance tare da ciki sama, tare da miƙe kafafu, lanƙwasa gwiwa ɗaya zuwa ga kirji sau 8. Bayan haka, maimaita wa sauran gwiwa kuma sau 8;
• Darasi 2: A cikin yanayin kwance tare da ciki sama, tare da kafafu madaidaiciya, ɗaga ƙafa ɗaya, riƙe shi madaidaiciya, sau 8. Bayan haka, maimaita wa ɗayan kuma sau 8;
• Darasi 3: A yanayin kwanciya, lanƙwasa ƙafa ɗaya sau 15. Sannan a maimaita wa wata kafar kuma sau 15.

Kuna iya yin waɗannan motsa jiki har sau 3 a mako, duk da haka, idan ciwo ya kamata ku daina yin su kuma ku nemi likita ko likita.

Baya ga waɗannan darussan, mai haƙuri ya kamata ya sami zaman koyon aikin likita don taimakawa bayyanar cututtukan cututtukan zuciya kamar ciwo, kumburi da redness na wuraren da abin ya shafa. Koyi ƙarin misalai a cikin wannan bidiyo:

Sauran motsa jiki don amosanin gabbai

Sauran motsa jiki don amosanin gabbai, wanda ya kamata a yi aƙalla sau 3 a mako kuma a ƙarƙashin jagorancin likitan ilimin lissafi, na iya zama:

• Waha da ruwa saboda suna kunnawa da karfafa tsokoki ba tare da sun gaji ba;
• Hawan kekekuma tafi yawon shakatawa saboda suma atisaye ne wadanda suke taimakawa man shafawa ga gidajen abinci kuma suna da karancin tasiri;
• Tai Chi da Pilates saboda suna haɓaka sassauƙa na tsokoki da jijiyoyi, ba tare da cutar haɗuwa ba;
• Ginin jiki, wanda ya kamata a yi kamar sau 2 a mako, don ƙarfafa tsokoki da rage obalodi a kan gidajen.

Kada masu fama da cututtukan arthritis su yi wasu atisaye kamar su gudu, igiyar tsalle, wasan tanis, ƙwallon kwando da yi tsalle, alal misali, saboda suna iya tsananta kumburi a gidajen abinci, yana kara munana alamun. Har ila yau dole ne mutum yayi taka tsantsan tare da horar da nauyi saboda nauyin da aka yi amfani da shi a cikin atisayen.

Wani muhimmin mahimmanci wajen inganta alamun cututtukan cututtukan arthritis shine kiyaye nauyi mai kyau, saboda nauyi mai yawa yana lalata ɗakunan, musamman gwiwoyi da ƙafafun. Shan magungunan da likitan rheumatologist ya rubuta shima yana da mahimmanci, domin motsa jiki kadai baya warkar da cututtukan zuciya. Ara koyo game da Jiyya don Arthritis.