Manyan Ayyuka don Sauƙaƙe Ciwon Bursitis Pain

Wadatacce

• Gadar gadoji
• Itauke shi zuwa mataki na gaba
• Yingarya a kwance ta tashi
• Circlesarƙun kafa da ke kwance
• Takeaway

Bayani

Hip bursitis wani yanayi ne na yau da kullun wanda jakar da aka cika da ruwa a cikin gidajen ku suka zama kumburi.

Wannan shine amsar jikinku don daga nauyi masu nauyi, karin motsa jiki, ko kuma kawai yin motsi wanda yake bukatar kari daga kwatangwalo. Hip bursitis na iya zama ƙalubale musamman ga masu gudu.

Motsi da ake yi akai-akai da maimaitaccen motsi na tafiya yana sawa a kan haɗin gwiwa a kan lokaci, musamman ma idan ba ku aiwatar da fasali mai kyau. Sa'ar al'amarin shine, akwai atisaye da yawa da zaku iya yi don magance wannan lalacewar.

Kiyaye murfin muryoyin cinyoyinku da ainihin shine mafi mahimmanci. Samun karfin jijiya mai ƙarfi wanda yake tallafawa duwawarku zai ba ku damar yin motsi ɗaya tare da ƙananan raunin da ya haifar ga haɗin gwiwa kanta. Madadin haka, tsokokinku zasu sha tasirin.

Manufar ita ce a tara tsokoki don daidaita duwawarku, maimakon barin cinyoyinku su dandana duk wani motsi na motsi. Idan ya zo don rage ciwo na bursitis, horarwa mai ƙarfi shine magani.

Hip shine ɗayan haɗin gwiwa guda uku waɗanda za a iya cutar da cutar bursitis, tare da kafaɗa da gwiwar hannu su ne sauran biyun.

Gadar gadoji

Hanyoyin gado na hip sun haɗa da lankwasan hanjinku, glutes, hamstrings, and quadriceps. Duk waɗannan tsokoki suna taka rawa wajen tallafawa haɗin gwiwa, yin wannan aikin cikakke don ƙarfin hip.

Kayan aiki da ake bukata: babu, yoga mat na tilas

Tsokoki sunyi aiki: lankwasar hanji, quadriceps, hamstrings, glutes, da ƙananan baya

1. Fara da kwanciya kwance a bayanku ƙafafunku a ƙasa kusa da ƙasanku kuma ƙafafunku sun tanƙwara.
2. A cikin motsi mai sarrafawa, tuƙa nauyinka ƙasa ta diddige don ɗaga kwatangwalo a sama don su yi layi tare da kafaɗunku da gwiwoyinku.
3. Ya kamata ku ji wannan motsi na tuki zuwa sama da farko a cikin ƙwanƙwasa da ƙafafunku.
4. Ski kwankwaso baya ƙasa sosai a hankali.
5. Yi saiti 5 na maimaita 20.

Itauke shi zuwa mataki na gaba

Kuna iya ƙara ƙalubalen gadoji na hip ta hanyar kammala 5 "har sai gazawa" ya kafa.

1. Yi gada ta hanji kamar yadda aka bayyana a sama.
2. Tabbatar da cewa kar a lalata fasalin ku yayin da maimaitawa ke samun ƙalubale.
3. Kammala saiti 5. A kowane saiti, tafi har sai kun sami gazawar tsoka. A wasu kalmomin, tafi har sai ba za ku iya yin wani wakili ba. Zaka iya ƙara nauyi ka zauna a ƙashin ƙugu don ƙara wahala.

Yingarya a kwance ta tashi

Kwancewar ƙafafun kafa na gefe zai taimaka da haɓaka ƙarfin tensor fasciae latae (TFL) da iliotibial band (ITB), wanda ya shafi ɓangaren waje na ƙafarku ta sama.

Wannan vungiyar jijiyoyin tana ɗauke da nauyin motsi kafa zuwa gefe da gefe. Sau da yawa ana yin biris da shi a cikin aikin yau da kullun, tunda tseren gudu yana gaba da baya. Don haka, yana da mahimmanci a ɗan ɗan lokaci don haɓaka kwanciyar hankali da ƙarfin da yake bayarwa.

Kayan aiki da ake bukata: babu, yoga mat na tilas

Tsokoki sunyi aiki: gluteus maximus, gluteus minimus, quadriceps, TFL da ITB

1. Kwanta a gefen dama tare da hannunka na dama wanda aka miƙa don daidaitawa.
2. Iftaga ƙafarka sama har inda zaka iya miƙa ta, ƙoƙarin cimma mafi girman kewayon motsi da zai yiwu.
3. A cikin motsi mai sarrafawa, dawo da kafarka ta hagu baya don ya zama daidai da ƙafarka ta dama.
4. Kammala maimaita 15 tare da waccan kafa, sannan juyawa zuwa gefen hagunka ka yi 15.
5. Gama saiti 3 na maimaita 15 a kowane kafa.

Yin kwance a gefen ka na iya harzuka bursitis na hip. Idan wannan matsayin ya fusatar da ku, gwada saka matashin kai ko tabarma tsakanin kumfan da haɗin gwiwa. Idan wannan har yanzu yana da damuwa, zaku iya yin wannan aikin a tsaye.

Circlesarƙun kafa da ke kwance

Yin kwalliyar kwance na ƙafa zai taimaka wajen haɓaka kewayon motsi, sassauƙa, da ƙarfi a cikin dukkan ƙananan ƙwayoyin da ke sa juyawa da juyawar ƙafa.

Kayan aiki da ake bukata: babu, yoga mat na tilas

Tsokoki sunyi aiki: hip lankwashewa, quadriceps, da kuma tsokoki na gluteal

1. Fara da kwanciya kwance a bayanku tare da faɗaɗa ƙafafunku.
2. Vateara ɗayan ƙafarka ta hagu zuwa kusan inci 3 daga ƙasa, sannan ka yi ƙananan da'ira, ka sa dukan ƙafarka madaidaiciya kuma cikin layi.
3. Canja zuwa ƙafarka ta dama ka aiwatar da motsi ɗaya.
4. Yi juzu'i 3 na juyawa 5 a kan kowane kafa na juzu'i 30 na kowane kafa.

Takeaway

Don kyakkyawan sakamako, duba don haɗa waɗannan darussan sau huɗu zuwa biyar a mako. Theara ƙarfin ƙwanƙwarku da ƙwanƙun kafa babu shakka zai rage haɗarin haɓaka bursitis kuma zai iya taimakawa tare da ciwon da ke tattare da bursitis na hip.

Tare da aiwatar da ingantaccen tsarin horo na ƙarfi, yana da mahimmanci don miƙawa, kankara, da hutawa. Hutawa na da mahimmanci, tunda lokaci ne na jikin ku kan sake ginawa, sabuntawa, da kuma gyara sassan da kuke biyan haraji yayin motsa jiki.

Jesica Salyer ya kammala karatu daga Jami'ar Jihar Midwest tare da BS a kinesiology. Tana da shekaru 10 na gogewa a koyar da wasan kwallon raga da jagoranci, shekaru 7 tana aiki a cikin horo na motsa jiki da daidaitawa, da kuma kwarewar buga wasan kwallon raga na jami'ar Rutgers. Ta kuma ƙirƙira RunOnOrganic.com kuma ta haɓaka Farin Sauri Har Abada, al'umma don ƙarfafa mutane masu himma don ƙalubalantar kansu.<