10 Motsa jiki na Scoliosis Za ku iya yi a gida

Wadatacce

• 1. Karamin jirgin sama
• 2. Sauya makamai
• 3. Kwadi kwance
• 4. Gefen gefe
• 5. Klapp
• 6. Rungume kafafun ka
• Sauran motsa jiki don scoliosis
• 7. Riƙe kafa
• 8. Tsawaita kashin baya
• 9. Gada tare da daga hannu da kafa
• 10. Bude hannu

Ana nuna darussan Scoliosis ga mutanen da ke fama da ciwon baya da ƙaramin karkacewa na kashin baya, a cikin hanyar C ko S. Wannan jerin atisayen yana kawo fa'idodi kamar ingantaccen matsayi da sauƙin ciwon baya kuma ana iya yin sau 1 zuwa 2 a mako, akai-akai.

Scoliosis shine karkatarwa na gefe na kashin baya wanda ake ɗaukar matsala yayin da ya fi digiri 10 a kusurwar Cobb, wanda za'a iya gani a cikin gwajin x-ray na kashin baya. A wannan yanayin, dole ne likitan kothopedis da likitan kwantar da hankali su nuna shi, daban-daban, saboda dalilai kamar su scoliosis digiri, shekaru, nau'in lankwasa, tsananin da alamun da aka gabatar dole ne a yi la'akari da su. Anan ne yadda ake tabbatar idan kuna da scoliosis.

Don shari'ar ƙananan scoliosis, tare da ƙasa da digiri 10 na karkacewa a cikin kashin baya, ana iya nuna darussan gyara na bayan gida, kamar waɗanda aka nuna a ƙasa:

Darasi da aka gabatar a cikin bidiyon sune:

1. Karamin jirgin sama

Tsaye ya kamata:

1. Bude hannunka, kamar jirgin sama;
2. Daukaka kafa daya baya;
3. Ka sa jikinka ya daidaita a wannan matsayin na dakika 20.

To ya kamata kayi haka tare da sauran kafa da aka daga.

2. Sauya makamai

Kwance a bayanku ya kamata:

1. Tanƙwara ƙafafunku kuma riƙe kashin bayanku a ƙasa;
2. Iseaga hannu ɗaya a lokaci guda, taɓa ƙasa (a bayan kai) ka dawo da shi wurin farawa.

Wannan aikin ya kamata a maimaita sau 10 tare da kowane hannu sannan kuma sau 10 tare da hannayen biyu a lokaci guda.

3. Kwadi kwance

Kwanciya a bayanka tare da hannunka a gefanka, ya kamata:

1. Shafar takun sawun ku guda biyu, tare da rike guiwowin ku daban, kamar kwado;
2. Miƙe ƙafafunku muddin za ku iya, ba tare da cire ƙafafun ƙafafunku ba.

A ƙarshe, zauna a wannan matsayin na dakika 30.

4. Gefen gefe

Kwance a gefenku ya kamata:

1. Tallafa gwiwar hannu a ƙasa, a daidai hanya daidai da kafaɗarka;
2. Iftaga akwatin daga ƙasa, kiyaye layin kwance.

Riƙe wannan matsayin na sakan 30 ka sauka. Maimaita 5 sau kowane gefe.

5. Klapp

Kasance a matsayi na tallafi 4, tare da hannayenka da gwiwoyinka suna hutawa a ƙasa sannan yakamata:

1. Miƙa hannu ɗaya gaba, tsayawa akan goyan baya 3;
2. Miƙa ƙafa a kan kishiyar sashi, tsayawa akan 2 goyon baya.

Riƙe na daƙiƙa 20 a cikin wannan matsayin sannan zaɓi madadin hannunka da ƙafarka.

6. Rungume kafafun ka

Kwance a bayanku ya kamata:

• Lanƙwasa gwiwoyinku kuma ku rungumi ƙafafu biyu a lokaci guda, kusa da kirji;

Riƙe wannan matsayin na dakika 30 zuwa 60.

Sauran motsa jiki don scoliosis

Baya ga darussan da aka nuna a cikin bidiyon, akwai wasu waɗanda suma za a iya amfani da su don maye gurbin lokaci:

7. Riƙe kafa

Kwanciya a bayanku, ya kamata ku sa ƙafafunku madaidaiciya a ƙasa sannan kuma:

1. Lanƙwasa ƙafa ɗaya kuma sanya hannayenka a ƙarƙashin gwiwa;
2. Kawo kafa zuwa ga akwatin.

Sannan yakamata kayi irin wannan motsa jikin da sauran kafarka. Yi maimaita 10 tare da kowace kafa.

8. Tsawaita kashin baya

Kwanciya a gefenka kuma tare da gwiwoyinka gwiwoyi ya kamata:

1. Sanya gwiwoyi biyu zuwa hagu a lokaci guda;
2. A lokaci guda da ka juya kanka zuwa kishiyar sashi.

Dole ne ku maimaita sau 10 don kowane gefe.

9. Gada tare da daga hannu da kafa

Kwance a bayanku ya kamata:

• Iseaga hannuwanku sama da kanku kuma ci gaba a wannan matsayin
• Aga kwatangwalo daga ƙasa, yin gada.

Maimaita gada sau 10. Bayan haka, a matsayin hanyar ci gaba da motsa jiki, ya kamata, a lokaci guda, ɗaga kwatangwalo daga ƙasa, ajiye ƙafa ɗaya madaidaiciya. Don saukowa, dole ne ka fara tallafawa ƙafafu biyu a ƙasa, sannan kawai ka sauko gangar jikin. Dole ne ku yi maimaita 10 tare da kowace ƙafa a cikin iska.

10. Bude hannu

Kwance a gefen ka tare da kafafun kafafun ka ya kamata:

• Sanya hannayenku a gaban jikinku, tare da hannayenku haɗuwa da juna
• Mayar da hannunka baya, koyaushe ka kalli hannunka, gwargwadon yadda ya dace.

Ya kamata ku maimaita wannan aikin sau 10 tare da kowane hannu.