5 motsa jiki don numfasawa mafi kyau: ta yaya da yaushe za ayi

Wadatacce

• 1. Motsa magudanar motsa jiki
• 2. Motsa jiki na numfashi-diaphragmatic
• 3. Motsa jiki tare da taimakon iska
• 4. Motsa jiki na daga hannu
• 5. Motsa jiki tare da bambaro
• Shin waɗannan darussan na iya taimakawa tare da COVID-19?
• Wanene zai iya yin aikin
• Wanene bai kamata ya yi aikin ba?

Ayyukan motsa jiki yana nufin taimakawa kawar da ɓoye don a sauƙaƙe kawar da shi, sauƙaƙa musayar oxygen, haɓaka motsi na diaphragm, haɓaka magudanar kirji, dawo da ƙarfin huhu da hana ko sake faɗaɗa yankunan da cutar ta shafa.

Ana iya yin waɗannan darussan tare da taimakon likitan kwantar da hankali ko shi kaɗai a gida, amma, abin da ya fi dacewa shi ne koyaushe ana yin su ne a ƙarƙashin shawarar ƙwararren likita kuma bisa ga tarihin lafiya. Duba bidiyo mai zuwa don koyon wasu motsa jiki da zaku iya yi don ƙarfafa huhun ku:

Sauran aikace-aikace masu sauki waɗanda zaku iya gwadawa a gida sune:

1. Motsa magudanar motsa jiki

A wannan motsa jikin, ya kamata ku kwanta a kan gangaren ƙasa, ku riƙe kanku ƙasa da jikinku. Wannan zai haifar da ɓoye-ɓoye a cikin hanyar numfashi don motsawa, yana sauƙaƙa cire su ta tari.

Za'a iya yin magudanar ruwa ta bayan gida sau 3 zuwa 4 a rana, na dakika 30 ko kuma lokacin da likitan kwantar da hankali ya ƙayyade. Ara koyo game da yadda magudanan ruwa ke aiki.

2. Motsa jiki na numfashi-diaphragmatic

Don yin wannan aikin daidai, ya kamata a ɗora hannu mafi rinjaye akan cibiya, sannan a ɗora hannun mara rinjaye a kirji, a yankin tsakanin nono. Bayan haka, ya kamata a yi jinkirin shaƙa ta hanci, don ɗaga hannu mafi rinjaye a hankali, a guji ɗaga hannun mara rinjaye. Fitar da iska kuma ya zama mai jinkiri, yawanci tare da lebe rabin rufe, kuma ya kamata kawai ya kawo hannun da ba shi da rinjaye ƙasa.

Wannan aikin ya kunshi yin wahayi ta amfani da bangon ciki da rage motsi na kirji, sai kuma fitar da iska mai wucewa, wanda ke ba da gudummawa don inganta motsi na bangon kirji da rarraba iska, yana sauƙaƙe numfashi da ƙara ƙarfin juriya ga motsa jiki .

3. Motsa jiki tare da taimakon iska

Don yin wannan aikin, dole ne ku shaƙa a hankali, kuna tunanin kun kasance a cikin lif ɗin da ke hawa bene zuwa bene. Don haka, dole ne ka shaka na dakika 1, ka rike numfashin ka, ka ci gaba da shakar wani dakika 2, ka rike numfashin ka, da sauransu, muddin zai yiwu, har sai ka saki iska gaba daya.

Wannan aikin ya kamata a yi na kimanin minti 3. Idan kun ji jiri yana da kyau ku tsaya ku huta 'yan mintoci kaɗan kafin maimaita aikin, wanda ya kamata a yi sau 3 zuwa 5 a rana.

4. Motsa jiki na daga hannu

Wannan aikin ya kamata a yi shi a zaune a kan kujera, tare da hannayenka a gwiwoyinku. Bayan haka, ya kamata ki cika kirjinki da iska kuma a hankali ku daga hannayenku mika, har sai sun kasance sama da kanku. A ƙarshe, ya kamata ka sake runtse hannayenka ka bar iska duka ta huhu.

Hakanan za'a iya yin wannan aikin a kwance kuma dole ne a yi shi na minti 3.

5. Motsa jiki tare da bambaro

Ana yin wannan motsa jiki tare da taimakon bambaro, wanda ya zama dole a hura iska cikin gilashin ruwa, yin ƙwallo. Don yin wannan, dole ne ku numfasa, ku riƙe numfashinku na dakika 1 kuma ku saki iska a cikin bambaro, kuna yin kumfa a cikin ruwa a hankali. Dole ne a maimaita motsa jiki sau 10 kuma ya kamata a yi shi yayin zaune ko tsaye. Idan ba zai yiwu a ci gaba da kasancewa a waɗannan wuraren ba, bai kamata a yi aikin ba.

A madadin, mutum na iya yin busa a cikin busa, yana numfashi na tsawon dakika 2 ko 3, yana rike numfashinsa na dakika 1 sannan yana fitar da numfashi na wani dakika 3, yana maimaitawa sau 5. Wannan aikin yanzu za'a iya yin sa kwance.

Shin waɗannan darussan na iya taimakawa tare da COVID-19?

Ayyukan motsa jiki wani ɓangare ne na aikin likita na numfashi, wanda yawanci ana amfani dashi ga mutanen da ke fama da ciwo mai tsanani ko na huhu, don taimakawa rage alamun da sauƙaƙe aikin dawowa.

Don haka, ana iya amfani da waɗannan darussan kan mutanen da ke da COVID-19 don sauƙaƙa alamomin ƙarancin numfashi, sa yin tari ya yi tasiri, da rage haɗarin matsaloli masu tsanani, irin su ciwon huhu ko numfashi.

Ko da a cikin marasa lafiyar da ke buƙatar shigar da su a cikin ICU saboda COVID-19, motsa jiki, da kuma duk yanayin ilimin motsa jiki, na iya zama muhimmin ɓangare na jiyya, ƙarfafa ƙwayoyin numfashi, wanda na iya ƙarewa ya raunana saboda amfani da iska.

Bayan yaƙar kamuwa da cuta tare da sabon kwayar cutar, Mirca Ocanhas ya bayyana a cikin tattaunawa ta yau da kullun yadda za a ƙarfafa huhu:

Wanene zai iya yin aikin

Ana nuna darussan numfashi don mutanen da:

• Yawan fitowar maniyyi, saboda kamuwa da cuta, rashin lafiyar jiki ko shan sigari, misali;
• Rashin isasshen numfashi;
• Rushewar huhu;
• Matsalar tari.

Bugu da kari, ana iya amfani da su a duk lokacin da ya zama dole don kara kwararar iskar oxygen a jiki.

Wanene bai kamata ya yi aikin ba?

Wadannan motsa jiki bai kamata ayi ba yayin da mutum ya kamu da zazzabi sama da 37.5ºC, tunda atisayen na iya daga zafin jikin mutum sosai. Bugu da ƙari, yin aikin ba a ba da shawarar lokacin da matsin ya yi yawa, saboda akwai yiwuwar ma ƙarin canje-canje na matsi.

Game da mutanen da ke da cututtukan zuciya, motsa jiki ya kamata a yi shi kawai tare da rakiyar mai ilimin lissafi, saboda rikitarwa na iya tashi.