Motsa jiki na Scoliosis Za ku iya yi a gida

Wadatacce

• Karatuttukan ilimi guda biyu
• Ayyuka uku don scoliosis
• Mataki ƙasa kuma hannu ɗaya ya isa
• Karu mai sama da kasa
• Raba matsaya tare da kai hannu
• Irin scoliosis
• Gudanar da cutar ku
• Awauki

Bayani

Scoliosis yana halin siffar S- ko C a cikin kashin baya. Gabaɗaya ana gani a yarinta, amma kuma yana iya zuwa yayin girma. Scoliosis a cikin manya na iya faruwa saboda dalilai daban-daban, gami da halittar jini, matsakaiciyar matsakaiciyar yanayin ciki, tiyatar baya ko haɗin gwiwa, gwiwa ko ƙafa, har ma da raunin kai. Wasu ƙananan suna da zurfi fiye da wasu. A cikin matsakaici zuwa mawuyacin hali, ana gyara scoliosis ta hanyar tiyata. Idan kun yi zargin scoliosis, ya kamata ku tuntubi likitanku game da tsarin kula da ya dace.

Mun yi magana da Rocky Snyder, wani mai koyar da aikin motsa jiki kuma kwararre kan gyaran motsa jiki wanda ke zaune a Santa Cruz, California, wanda ya ba da shawarar wasu 'yan atisaye ga mutanen da ke fama da cutar scoliosis, da kuma shimfidawa wadanda za su taimaka wajen inganta rashin kwanciyar hankali.

Bambanci tsakanin yanayin kashin baya da na wanda ke fama da cutar scoliosis, in ji shi, shi ne cewa na farkon na iya motsawa daga gefe zuwa gefe. Misali, lokacin da kake tafiya, kashin bayan ka ya tanƙwara ya juya hagu da dama, daga ƙarshe ya koma tsakiyar cibiyar. Mutanen da ke fama da cutar scoliosis suna da wahala lokacin motsi a hanya guda saboda karkatarwar kashin bayansu.

Karatuttukan ilimi guda biyu

Neman sababbin hanyoyi don motsawa na iya taimakawa wajen dawo da wasu daga cikin rashin daidaito na scoliosis, in ji Snyder. Ya ba da shawarar hanyoyi biyu don yin hakan. Isaya shine tuƙa jikinka zuwa inda ya riga ya tanƙwara don ƙara ƙarawa. Wannan na iya haifar da tsokar da kake miƙawa ta ja baya kaɗan kuma ka gajarta. Scoliosis yana shafar ikon tsarin juyayi na tsakiya don taimakawa tsokoki kwangila da gajarta. Snyder ya ce: "Kuna buƙatar shimfida su gaba don kawo su cikin gajartaccen yanayi," in ji Snyder.

Hanya ta biyu ta haɗa da yin akasi: Idan kashin bayan ka ya karkata zuwa hagun ka, kawai ka jingina zuwa dama. Wannan hanyar, Snyder ta lura, da alama baya aiki sosai. Ana yin shimfidawa don taimakawa tsokoki waɗanda suka yi laushi. Ya ce "Ka yi tunanin daukar roba da ka shimfida ta na dogon lokaci sannan ka bar ta ta tafi," in ji shi. "Ba zai san yadda za a rage gajarta ba."

Ayyuka uku don scoliosis

Ayyuka masu zuwa ana niyya ne ga mutanen da ke fama da cutar scoliosis. Motsa jiki yana da mahimmanci ga cikakkiyar ƙoshin lafiya, kodayake ga mutanen da ke da matsakaici ko tsananin scoliosis, Snyder ya ba da shawarar ƙimar likita da farko.

Mataki ƙasa kuma hannu ɗaya ya isa

1. Tare da duk wacce kafa ta bayyana tsayi lokacin da ka kwanta a bayanka, taka kan karamin kwali ko mataki.
2. Asa kishiyar ƙasa zuwa ƙasa yayin da kuka durƙusa zuwa gwiwa.
3. Yayin da kake saukowa, ɗaga hannu a gefe ɗaya kamar ƙafafun da aka saukar zuwa sama yadda ya kamata. Misali, idan ƙafafun hagu suna ƙasa zuwa ƙasa, ɗaga hannun hagu.
4. Yi 2 zuwa 3 na 5 zuwa 10 reps a wannan gefen kawai. Kada ku yi aikin a ɗaya gefen.

Karu mai sama da kasa

1. A cikin wuri mai juzu'i tare da ɗaga hannuwanku miƙe a miƙe, tura kwatangwalo a sama da sama har zuwa yiwu.
2. Riƙe wannan na sakan 2, sa'annan ka rage kwankwasonka zuwa ƙasa.
3. Oƙarin samun kasa-kasa ba tare da ba wa kanka wahala ko ciwo ba.
4. Yi 2 zuwa 3 saiti na 5 zuwa 10 reps.

Raba matsaya tare da kai hannu

1. Yi gaba tare da ƙafafun da ya fi tsayi a gaba a tsawan tsawan matakai.
2. Kiyaye gangar jikinka madaidaiciya a kowane lokaci.
3. Fara fara sauya nauyi a gaba da baya, barin barin gwiwa gaba don lankwasawa yayin da kake jin nauyin ya matsa akan shi.
4. Yayin da kake matsa nauyi a gaba, ɗaga hannu wanda yake gaban ƙafarka ta gaba kamar yadda ya yiwu zuwa sama.
5. Yayinda wannan hanun ke kaiwa sama, kai wayan hannun baya tare da tafin sama yadda ya yiwu. Wannan yana sa jiki da kashin baya su juya zuwa gefen ƙafafun gaba.
6. Yi wannan aikin kawai a wannan gefen. Yi 2 zuwa 3 saiti na 5 zuwa 10 reps.

Irin scoliosis

Wasu likitocin zasu iya bada umarnin likita ko likita dan su taimaka maka dan banbancin tsarin ka, amma ba hanyar magani bane. Jiyya don matsakaiciyar cuta mai tsanani zai iya kasancewa tiyata.

Scananan scoliosis, duk da haka, yawanci bazai buƙatar mahimmancin kulawa na likita ba kuma ba a bayyane ga ido kamar sauran rikicewar hali ba. M scoliosis gabaɗaya kalmar da ake amfani da ita don bayyana scoliosis inda kusurwar Cobb, ko kuma lanƙwashin kashin baya, bai gaza digiri 20 ba. M scoliosis shine mafi saurin karɓar magani.

Olila ana iya magance matsakaicin sikila tare da motsa jiki, amma sanya takalmin gyaran kafa da aka tsara a likitance wasu lokuta ana ba da shawarar su ma. Matsakaicin sikeli zai iya haɓaka zuwa tsananin scoliosis, wanda aka bayyana azaman ƙwanƙwasawar kashin baya tsakanin digiri 40 da 45. Tsananin scoliosis yawanci yana buƙatar gyara tare da tiyatar ƙashin baya.

Gudanar da cutar ku

M scoliosis sau da yawa ana gudanar da shi kawai tare da motsa jiki, lura da likita, da takamaiman maganin jiki na scoliosis. Ga wasu mutanen da ke da cutar scoliosis, ana ba da shawarar yoga don rage matakin ciwo da haɓaka sassauƙa.

Matsakaicin sikila sau da yawa yana ɗauke da takalmin katako don dakatar da kashin baya daga karkatarwa gaba. Dangane da ƙwanƙwasawar kashin baya, likitanku na iya ba da shawarar ƙara yawan lura da likita ko wasu hanyoyin magani.

Da zarar kashin baya ya kai wani lankwasa, kuma da zarar mutumin da ke da cutar scoliosis ya kai wasu shekaru, aikin tiyata ya zama mafi kyawun shawarar jiyya. Yin tiyata don gyara scoliosis na iya ɗaukar nau'ikan da yawa kuma ya dogara da abubuwa da yawa, gami da:

• yadda kashin bayan ku yake
• yaya tsayinka
• shin wasu sassan jikinka sun sami rauni sosai saboda girman kashin bayanku

Awauki

Ana ba da shawarar motsa jiki sosai a matsayin magani don sassauƙan sikila mai sauƙi. Ta hanyar yin aiki da yin waɗannan darussan, zaku iya rage lanƙwashin kashinku kuma rage raɗaɗin da kuke ji sakamakon scoliosis ɗinku. Ayyukan Pilates da yoga waɗanda aka tsara musamman ga waɗanda suka sami rauni na kashin baya na iya zama magani don rage ciwo. Yana da mahimmanci koyaushe samun ra'ayin likitocin ku kafin fara tsarin maganin scoliosis, har ma wanda ya shafi sauƙin motsa jiki. Wannan yana tabbatar da cewa baza ku cutar da tsarin ƙashinku ta hanyar yin waɗannan aikin ba.