Jagorar Mataki-mataki don Bayar da Kanku Tausa a Gida

Wadatacce

• Shirya Sararinku
• Rike Wasu Abubuwan A Tunatarwa
• Kuna shirye don Rub
• Tausa kai don Wuya
• Tausa kai Don Kafada
• Tausa kai don babba baya
• Tausa kai don ƙananan baya
• Massage kai don Hamstrings
• Tausa Kai Don Ƙafafu
• Abin da za a yi Bayan Tashin Kai
• Bita don

Ko kuna ƙoƙarin kiyaye duniyarku ta gudu daga ɗakin ku ko kuma kuna yin tururuwa ba tsayawa a matsayin ma'aikacin layin gaba tsawon watanni biyar+ da suka gabata, dama jikinku ne. har yanzu bai yi daidai da canjin saurin tafiya ba. Wuyan ku na iya ci gaba da yin zafi daga kafawar WFH ɗinku ba-ergonomic ba, ko kuma bakanku na iya haskakawa da zafi daga waɗannan takalman gidan da kuke sawa kullun kowace rana.

Hanya ɗaya don ba da taimako na ɗan lokaci daga jin zafi da damuwa? Ka ba jikinka dan tausa kai. Brenda Austin, mai ba da lasisin tausa mai lasisi ta ce "Da zarar kun gane matsewa, taurin kai, zafi a cikin wuyan ku, kafadu, da bayan ku, za ku so ku san cewa za ku iya yin tausa da kan ku don rage tashin hankali a jikin ku." kuma wanda ya kafa Yanzu da Zen Bodyworks a Addison, Texas. (Mai Dangantaka: Fa'idodin Jiki-Jiki na Samun Tausa)

Kuma ciwon kai na lokaci-lokaci a kafada ba shine kawai alamar da za ku iya amfana daga ɗayan ba. Wasu tsokoki na iya jin ɗan gajeren lokaci da matsewa, suna haifar da tauri da wahalar motsa jikinka a wasu wurare, in ji Austin. Amma lokacin da ka ba jikinka ɗan TLC, ba kawai za ka saki endorphins masu kyau kamar serotonin ba, amma kuma za ka sassauta duk wani matsatsi da damuwa a cikin yankin da abin ya shafa, in ji Austin. "Idan kuka tausa yanki na kusan dakika 30 zuwa minti daya, za ku fara jin sakin tashin hankali kuma ku ji kamar fata da nama sun fi sauƙi," in ji ta.

Yayin da zaku iya jin daɗi bayan tausa kai, yayin da yake ƙara yawan zubar jini zuwa wuraren da aka yi aiki, ku sani cewa mai yiwuwa illar ba ta dindindin ba ce. Alex Lippard, likitan tiyata mai lasisi kuma mai ba da horo na sirri a cikin New York ya ce "Tausa kai zai iya rage zafi da tashin hankali… "A matsayin mai ilimin tausa, tausa kai shine makoma ta ƙarshe saboda kawai yana haifar da sauƙi mai sauƙi, tare da yin watsi da tushen yawancin batutuwa."

Gaskiyar tushen maƙarƙashiya a bayanka da wuyanka: Ƙunƙarar tsoka ko rauni, in ji Lippard. Gabaɗaya, mafi yawan mutane sun yi sama sama da tsokoki na baya na wuyan sakamakon tsayawa a gaban tebur kowace rana; wuyansu na gaba, tsokokin wuyan gefen, da pecs gajeru ne kuma matsattsu saboda ɓullowa a kwamfuta; kuma lankwasan su na gajarta kuma sun makale a wurin daga zama duk yini, ya yi bayani. Kuma kowane ɗayan waɗannan batutuwan an fi taimakawa tare da shimfida shimfidu, ƙarfin horo na horo, da ayyuka kamar yoga da Pilates fiye da tausa da kai, in ji Lippard. (Magana da ciwon baya? Gwada waɗannan atisayen da ƙwararru suka yarda da su.)

"Jikin ku kamar piano ne," in ji Lippard. “Wasu igiyoyin suna buga bayanin kula sosai kuma suna buƙatar ƙarfafawa (watau toned). Sauran kirtani an ja su sosai kuma suna buga bayanin su da kaifi. Suna buƙatar a miƙa su don haka ba sa ja sosai. Abu game da tausa kai, ko [wani tausa na yau da kullun da za ku samu a wurin shakatawa], shine kawai kuna ƙoƙarin tausasa komai. Wannan ba ya daidaita 'piano' ɗin ku. ”

Menene ƙari, idan tono cikin waɗannan rauni, tsokoki masu ƙarfi tare da kayan aikin tausa na musamman ko ƙwallon tennis shine kawai abin da kuke yi don sauƙaƙe alamun bayyanar cututtuka kuma ba ku toning tsokoki ma, kuna iya ƙare yin su zauna mikewa yayi da rauni yace. Don haka yayin da tausa kai zai iya taimaka muku jin sanyi AF da rashin jin zafi a cikin ƙananan baya na awa ɗaya ko makamancin haka, kuna da kyau tare da yin shimfiɗa na lunge, tare da baya, na ciki, da kuma motsa jiki na motsa jiki don dawowa A-game ku, ya ce. "Lokacin da jiki ya daidaita, alamomi da yawa za su tafi," in ji Lippard.

Amma idan kuna neman ɗan ƙaramin zen kuma kuna daidai ok tare da ɗan taimako na ɗan lokaci, ga yadda ake yin tausa a gida.

Shirya Sararinku

Kamar yadda ba za ku shiga cikin dakin motsa jiki ba kuma ku ɗaga nauyi mafi nauyi akan gani ba tare da loda jerin waƙoƙin kiɗan motsa jiki ba, kuna buƙatar yin ɗan ƙaramin aiki kafin ku fara tausa. Saita yanayi ta hanyar kunna waƙoƙin natsuwa da kuka fi so (gwada lissafin waƙa na "Sassauta Massage" na Spotify), kunna ƴan kyandir, ko shigar da mahimman diffuser ɗin ku. Austin, wacce ke yin layin kanta na kyandirori da mai.

Da zarar kun kafa ~ yanayi ~, lokaci yayi da za ku shirya kayan aikin ku na tausa. Zaɓi ruwan shafawa mai kwantar da hankali ko man tausa (Sayi shi, $ 10, amazon.com), ko yin kanku ta hanyar haɗa man zaitun ko kwakwa tare da go-zuwa mai mai mahimmanci, kuma shafa a hannayenku, in ji Austin. Idan za ku yi amfani da abin nadi na kumfa (ƙari akan wancan daga baya), Austin yana ba da shawarar wanda ke da hannu, kamar Atlas, wanda ke ba da iko mafi kyau, amma daidaitaccen sigar irin wannan mai siyar da Amazon (Saya It, $14, amazon.com) zai yi dabara. Lokacin da kuke fama da tashin hankali a cikin tarkunanku na sama da baya, Lippard ya ba da shawarar yin amfani da Thera Cane (Saya It, $32, amazon.com), kayan aiki mai siffar alewa wanda ke ba ku damar amfani da matsi mai niyya a cikin wuyar isa. yankunan, ko ƙwallon lacrosse (Saya It, $8, amazon.com) don mirgina kan kullin. A ƙarshe, ɗauki ɗan zurfin numfashi na ƙarshe kuma ku yi shiru na ɗan lokaci kafin ku ba wa jikin ku tausa da take buƙata, in ji Austin.

Rike Wasu Abubuwan A Tunatarwa

Kafin ku nutse kai tsaye ku fara shafa wuyan ku tare da watsi da hankali, 'yan kalmomi shawara. Nufin tausa kowane yanki na tsawon daƙiƙa 30 zuwa minti ɗaya, wanda zai rage ƙima na jin ciwo daga baya, in ji Austin. Lippard a zahiri yana ba da shawarar a rufe shi a daƙiƙa 20 don hana haɓakar nama. Kuma kada ku yi tausa da wuri kamar yadda tsokoki na gaba zasu ba da izini. Lippard ya ce "Duk abin da zan iya cewa yana da wahala bai fi kyau ba." "Za ku iya tono da ƙarfi a cikin wurin jin zafi kuma ku sanya shi ya zama mai zafi, don haka ku taka da sauƙi idan kuna ƙoƙarin mirgina a kan ƙwallon lacrosse, abin nadi, da dai sauransu don samun taimako mai mahimmanci." (Mai Alaƙa: Wannan Siyarwar $ 6 Amazon shine Mafi Kyawun Kayan Aiki Na Maimaita Na mallaka)

Bugu da ƙari, ba duk wuraren da ke da zafi ba ne daidai don tausa. Kiyaye yatsun hannu da kayan aikinku daga wuraren da ake samun kasusuwa da wuraren matsanancin ciwo, musamman a cikin kashin baya, in ji Lippard. "Wani lokaci jijiya na kashin baya yana kamawa ko kuma ya fusata, kuma turawa zai iya yin muni," in ji shi. "Kuna iya zama mafi alh offri a cikin ilimin motsa jiki idan kuna da zafi mai zafi." Kuma idan kun ji bugun zuciyar ku a kowane yanki, wataƙila za ku iya yanke zagayawa kuma yakamata ku saki hannayenku nan da nan daga wurin, in ji Austin.

Kuma idan kuna da shari'ar kumburi ko kuna fama da mummunan tari, adana tausa (ko kowane tausa, da gaske!) Don lokacin da kuka warke gaba ɗaya. Ba wai kawai shafewar ku na iya zama mai zafi ba tun lokacin da jikin ku ya fi damuwa lokacin rashin lafiya, amma matsa lamba, zafi, da motsi da ke cikin tausa na iya hana ikon jikin ku don yaƙar kamuwa da cuta da motsa sharar gida ta cikin hanji da tsarin lymphatic. - tsarin kyallen takarda da gabobin da ke taimakawa samun guba da sauran sharar gida da fitar da su daga jiki, Maya Heinert, likitan likitan yara na gaggawa kuma mai magana da yawun RxSaver, a baya ya fada Siffa. Fassara: Jikinku bazai warke da sauri kamar yadda ya saba ba. Idan kuna tunanin kuna iya* rashin lafiya, za ku so ku daina yin tausa kai ma, domin yana iya yaɗar da duk wasu cututtukan da ke cikin jikin ku a cikin kumburin ku, wanda hakan zai sa ku yi saurin yin rashin lafiya. , Kristy Zadrozny, mai lasisin tausa a birnin New York, kuma a baya ya fada Siffa.

Kuna shirye don Rub

Anan ga yadda ake yin tausa a wurare guda shida na jiki. Duk da cewa akwai dabaru masu daɗi da yawa don kowane ciwon kai da raɗaɗin ku, akwai wasu dabarun gabaɗaya waɗanda zaku iya gwadawa idan kuna son fita-littafi. Gwada danna yatsu da tafin hannunka kamar kuna durƙusa kullu, ko yin haka yayin da kuke matsar da hannayenku baya da baya a cikin doguwar tafiya guda ɗaya (watau tausa ƙafarku daga idon sawu har zuwa kunci), in ji Austin.

Tausa kai don Wuya

Fasaha 1

1. Idan ciwo yana gefen hagu na wuyanka, kawo hannunka na hagu zuwa gindin wuyanka, inda wuyanka ya hadu da kafada.
2. Danna yatsanka da yatsa na tsakiya a cikin wuyanka. Kula da matsin lamba, yalwata yatsunku zuwa gindin fatar kanku kuma ƙasa.
3. Ci gaba don 20 zuwa 30 seconds. Maimaita a sabanin gefen wuyan ku.

Fasaha 2

1. Ku kawo hannayenku biyu zuwa bayan kanku, dabino suna fuskantar gaba.
2. Sanya manyan yatsu biyu a gindin kwanyar ku kuma shafa manyan yatsotsi a cikin madauwari motsi.
3. Ci gaba na daƙiƙa 30 zuwa minti 1.

(BTW, za ku iya jin zafi a wuyansa ta hanyar yin ɓarna ba daidai ba. Anan ga yadda ake gyara fom ɗin ku.)

Tausa kai Don Kafada

1. Idan kuna jin zafi a gefen hagu na wuyan ku ko kafada na hagu, sanya hannun dama akan kafadar ku, ko akasin haka.
2. A hankali ka ɗauki kafadarka da hannunka kuma ka tausa cikin motsi, kamar kana gurasa gurasa.
3. Ci gaba da durkusa saman kafada da baya gefen wuyan ku.
4. Ci gaba na 20 zuwa 30 seconds. Maimaita a kishiyar gefen ku wuya da kafada.

Tausa kai don babba baya

Fasaha 1

Kayan aiki: Kwallon Tennis da sock.

1. Saka kwallon tennis a cikin safa. Sanya sock a ƙasa.
2. Kwanta a ƙasa, ƙirji yana fuskantar sama, tare da safa na ƙwallon tennis a tsakanin ruwan kafada.
3. Yin amfani da motsi na jikin ku, sannu a hankali mirgine kwallon zuwa yankin tashin hankali a saman baya.
4. Rike kwallon a wurin tashin hankali don numfashi mai zurfi uku, ko har sai tashin hankali ya sake, duk wanda ya fara faruwa.
5. Maimaita akan sauran wuraren tashin hankali.

Fasaha 2

Kayan aiki: Thera Cane

1. Fara a tsaye, riƙe Thera Cane tare da ƙugiya tana fuskantar ku.
2. Idan tausa gefen dama na bayanku, madauki Thera Cane akan kafada ta hagu ko akasin haka. Ɗauki hannun sama da hannun hagu kuma sanya hannun dama a kan kasan ɓangaren Thera Cane, a ƙarƙashin hannun kasa.
3. Sanya tip na Thera Cane akan nama mai taushi kusa da kafadar ku, tsakanin kafar kafada da kashin baya. Tura hannun hagunka ƙasa da hannun dama gaba (daga jikinka) don ƙara matsa lamba.
4. Aiwatar da matsin lamba na daƙiƙa 5 ko 10, saki, shakatawa, kuma maimaita kamar yadda ya cancanta.

(Mai alaƙa: Buɗe-Baya da Ƙafafu waɗanda za su ji Mamaki ga kowa da kowa a zahiri)

Tausa kai don ƙananan baya

1. Sanya abin nadi a kasa.
2. Kwanta a kan abin nadi, ku ɗora sama, tare da abin nadi a ƙarƙashin tsakiyar baya.
3. Ɗaga hips ɗin ku daga ƙasa kuma sanya hannayenku a bayan kan ku.
4. Sannu a hankali mirgine zuwa kasan baya, sannan mirgina baya zuwa tsakiyar ku.
5. Ci gaba don 20 zuwa 30 seconds.

Massage kai don Hamstrings

1. Sanya abin nadi a kasa.
2. Ka kwanta a kan abin nadi, ku ɗora sama, tare da abin nadi a ƙarƙashin gindin ku. Sanya hannuwanku a ƙasa a bayan ku.
3. Sannu a hankali mirgine zuwa gwiwowinka, sannan mirgine zuwa wurin farawa a ƙasa da gindin ku.
4. Ci gaba don 20 zuwa 30 seconds.

(ICYMI, tabbas ba kwa son yin waɗannan kurakuran roƙon kumfa.)

Tausa Kai Don Ƙafafu

Fasaha 1

1. Jiƙa ƙafafu a cikin ruwan dumi da Epsom gishiri da/ko mahimman mai na tsawon mintuna 15 zuwa 20.
2. A wurin zama, kawo ƙafarku zuwa kishiyar gwiwa kuma sanya shi a saman ƙafarku.
3. Fara daga yatsun kafa, tausa ƙasan ƙafar ƙafa ta hanyar shafa a cikin madauwari motsi tare da manyan yatsan hannu.
4. Ci gaba da shafa tare da manyan yatsun hannunku a cikin madauwari motsi a fadin ƙafar ƙafarku, har zuwa diddige.
5. Juya alkibla kuma maimaita na 20 zuwa 30 seconds.
6. Maimaita akan kishiyar ƙafar.

Fasaha 2

Kayan aiki: ƙwallon lacrosse, ƙwallon tennis, ƙwallon golf, kwalbar ruwa mai daskarewa.

1. Jiƙa ƙafafu a cikin ruwan dumi da Epsom gishiri da/ko mahimman mai na tsawon mintuna 15 zuwa 20.
2. Sanya kayan aikin zaɓin ku a ƙasa. Idan kuna amfani da kwalban ruwa mai daskarewa, sanya shi daidai da ƙafar ku.
3. Yayin zama, sanya baka ta ƙafa a saman kayan aiki. Mirgine zuwa kasa na diddige kuma baya zuwa saman baka.
4. Ci gaba na 20 zuwa 30 seconds. Maimaita akan kishiyar ƙafar.

(Idan kuna da fasciitis na shuke -shuke, waɗannan kayan aikin murmurewa zasu taimaka rage zafi.)

Abin da za a yi Bayan Tashin Kai

Da zarar kun gama tausa da kanku kuma ku kasance masu sanyi, nutsuwa, da tattarawa, Austin ya ba da shawarar sipping akan gilashin ruwa, wanda zai taimaka jigilar duk wani datti da aka samar zuwa tsarin ƙwayoyin lymphatic, inda za a fitar da shi daga jiki, in ji ta. Kuma bayan kun fito daga hayyacin ku na tausa, yi alƙawari tare da ƙwararru idan za ku iya. Bayan haka, babu wani magani mai kyau na DIY wanda ke buƙatar ƙoƙarin ku da kulawa da zai iya zama mai gamsarwa kamar ainihin yarjejeniyar.

Bita don