Waɗannan Gwaje-gwajen Za su Auna Sassaucin ku daga Kai zuwa Yatsu

Wadatacce

• Gwajin Sauƙi don Hamstrings
• Gwajin sassauci don Rotators na Hip
• Gwajin Sauƙi don Hips na waje da Spine
• Gwajin sassauci don kafadunka
• Gwajin sassauci don Kashin ka da wuyanka
• Bita don

Ko kai yogi ne na yau da kullun ko wani wanda ke gwagwarmayar tunawa da shimfiɗawa, sassauci shine babban ɓangaren tsarin motsa jiki mai dacewa. Kuma yayin da yana da mahimmanci don matsi a cikin ɗan gajeren lokaci bayan kowane motsa jiki, ku sani cewa ba kowa ba ne ke da ikon yin aikin baya wanda masu tasiri na motsa jiki ke aikawa game da-ko ma taɓa yatsunsu.

Tiffany Cruikshank, wanda ya kafa Yoga Medicine kuma marubucin ya ce "Mutane daban-daban suna da tsarin kasusuwa daban-daban, don haka babu wanda zai ji mikewa daidai daidai, kuma ba kowa ba ne zai iya samun motsi iri daya kuma hakan ba daidai ba ne," in ji Tiffany Cruikshank, wanda ya kafa Yoga Medicine kuma marubuci. na Yi Tunani da Nauyin ku."Mafi mahimmancin sashi shine cewa kuna ɗaukar lokaci don shimfiɗawa, kuma ku kula da wannan yanayin sassaucin da sassauci a cikin tsokoki."

Don ganin inda kuke a-da kuma inda za ku buƙaci mayar da hankali kan aikinku-yi aiki ta hanyar waɗannan gwaje-gwajen sassauci guda biyar waɗanda ke auna ƙarfin ku daga kai zuwa ƙafa. (BTW, sassaucishinedaban da motsi.)

Gwajin Sauƙi don Hamstrings

Yawancin mutane suna tunanin ya fi dacewa don gwada sassaucin hamstring yayin da kake tsaye, amma Cruikshank ya ce yin haka yayin da yake kwance a bayanka yana ware ƙwanƙwasa don kada su sami taimako daga sassauƙar hip ko kashin baya.

1. Fara kwanciya a baya tare da kafafu madaidaiciya.
2. Legaga kafa ɗaya sama zuwa sama, sannan ga yadda zaku iya ɗaga ƙafarku yayin riƙe da baya da kai a ƙasa.
3. Zai fi kyau idan aƙalla za ku iya taɓa ƙoshin ku, sannan ku yi aiki don samun ikon taɓa yatsun ku, in ji Cruikshank.

Idan ba za ku iya ba, ɗauki madaurin yoga don kunsa gindin ƙafar ku, kuma yi amfani da madaurin don taimakawa sannu a hankali jagora ku cikin zurfin shimfidar. Riƙe shimfiɗa don minti 1 zuwa 2 a kowane gefe, yin aikin yau da kullun don taimaka muku samun kwanciyar hankali a cikin matsayi.

Gwajin sassauci don Rotators na Hip

Wannan babban abu ne ga waɗanda ke zaune a kan tebur duk yini, yayin da masu jujjuyawar kwatangwalo na waje ke daɗaɗawa - har ma fiye da haka idan kun ƙara aikin yau da kullun a saman sa. Cruikshank ya ba da shawarar wannan gwajin:

1. Fara kwanciya a baya, tare da ƙafar hagu a ƙasa da idon dama yana hutawa a hankali a saman gwiwa na hagu.
2. Ɗaga ƙafar hagu sama daga ƙasa kuma kuyi ƙoƙarin isa ga ƙwanƙwan ƙafarku ko gashin ku, kawo shi kusa da kirjinku; za ku fara jin tashin hankali a wajen ƙashin ƙugu na dama.

Idan ba za ku iya isa ga ƙwanƙwaran ku ba, Wannan babban alama ce cewa kwatangwalo ɗinku suna da matsewa sosai, in ji Cruikshank. Don yin aiki a kai, tana ba da shawarar sanya ƙafarku ta hagu akan bango don tallafi da nemo nesa mai kyau wanda ke ba ku damar jin tashin hankali ba tare da jin zafi ba (wanda ke nufin shimfidar tana aiki).

Gwajin Sauƙi don Hips na waje da Spine

Duk da yake Cruikshank ya ce yana da wahala a gwada sassaucin kashin ku da kansa, za ku iya ba shi damar tafiya idan kun ninka tare da gwajin hip. (Kuma wa zai ce a'a ga multitasking?)

1. Kwanta a baya kuma kawo gwiwoyi biyu a cikin kirji.
2. Sa'an nan kuma, ajiye jikinka na sama a ƙasa - yana iya taimakawa wajen shimfiɗa hannunka zuwa kowane gefe - a hankali juya gwiwoyi biyu zuwa gefe ɗaya, kusa da ƙasa kamar yadda zai yiwu.
3. Manufar ita ce samun damar isa nesa da ƙasa daga ɓangarorin biyu, in ba haka ba yana iya nuna rashin daidaituwa.

Yayin da kuke runtse ƙasa, idan kuna jin ƙarin tashin hankali a cikin kwatangwalo, wannan shine alamar ku cewa yankin yana matsewa. Ya kamata ku mai da hankali kan sakin tashin hankali a yankin, in ji Cruikshank. Hakanan yana faruwa idan kun fi jin sa a cikin kashin baya (kawai ku tuna ku ajiye baya a ƙasa yayin da kuke jujjuya gwiwoyi daga gefe zuwa gefe).

Amma yadda ƙasa za ku iya tafiya? Cruikshank ya ce "Idan ba ku kusa da ƙasa, to wannan shine abin da kuke buƙatar yin aiki akai." "Nemi wasu matashin kai ko barguna don tallafawa ƙafafunku yayin da kuka zauna a cikin wannan matsayi na 'yan mintoci kaɗan kowace rana, a hankali cire tallafin yayin da kuke ci gaba kusa da ƙasa." (Mai alaƙa: Abin da za ku Yi Lokacin da Ƙwararrun Ƙwarjin ku ke Ciwo AF)

Gwajin sassauci don kafadunka

Cruikshank ya ce "Wannan yanki ne inda mutane ke matsewa da gaske, ko kuna gudu, kekuna, juyawa, ko ma ɗaga nauyi." "Yana da iyakancewa mai mahimmanci don kasancewa a cikin kafadu kodayake, don haka yana iya zama wani abu da kuke son mai da hankali akai." Don gano idan kuna buƙatar ɗan miƙewa akai-akai, gwada wannan gwajin:

1. Fara tsayawa tare da ƙafafu tare da hannu ƙasa ta gefen ku.
2. Kawo hannayenka a bayan bayan ka kuma da niyyar kama hannun riga.
3. Yakamata ku sami damar isa tsakiyar goshin hannu, kodayake taɓa gwiwar ku ya fi dacewa, in ji Cruikshank. Ka yi tunani game da faɗaɗa ƙirjinka yayin da kake yin shimfiɗa, ko tura ƙirjinka gaba yayin da kake riƙe ƙwarjinka da tsayin tsayi. "Hakanan kuna mike kirji, hannaye, da kafadu, maimakon kawai hannaye kadai," in ji ta.

Idan ba za ku iya isa hannun goshinku ko manne hannuwanku ba, Cruikshank yana ba da shawarar amfani da madaurin yoga ko tawul ɗin tasa don taimaka muku har sai kun kusanci burin ku. Yi shi sau da yawa a kowace rana, riƙe shimfiɗa na mintuna 1 zuwa 2 kowane lokaci. (Ƙara waɗannan mizani masu aiki zuwa abubuwan yau da kullun kuma.)

Gwajin sassauci don Kashin ka da wuyanka

“Kwayoyin wuya da kashin baya sukan yi matsi sosai a zamanin yau, musamman idan kai jarumi ne na tebur kuma dan wasa-ba a koyaushe ake ajiye shi a gaba ba, "in ji Cruikshank.

1. Daga wurin kujerun kafa-kafa, sannu a hankali juya zuwa gefe ɗaya kuma duba bayanku. Yaya nisa za ku iya gani?
2. Ya kamata ku iya duba digiri 180, in ji Cruikshank, kodayake ba sabon abu ba ne don ganin iyakokin ku ƙasa da hakan saboda tashin hankali a wuya.

Don taimakawa sakin wannan, yi wannan shimfiɗar sau da yawa a cikin yini, ko da lokacin da kuke cikin kujerar tebur (zaku iya ɗaukar tarnaƙi ko bayan kujera don taimako). Kawai ku tuna ku ci gaba da kwatangwalo da ƙashin ƙugu a gaba, in ji ta. "Ƙananan jikinku bai kamata ya motsa ba; wannan duk game da annashuwa ne a cikin shimfidar zama tare da karkatar da wuyan don sakin inda ake gudanar da tashin hankali da yawa lokacin da muke cikin damuwa."

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