Darasi na Kyphosis don Kula da Hawan Sama na Sama

Wadatacce

• Menene kyphosis?
• Dalili da magani
• Me yasa motsa jiki yake da mahimmanci?
• Motsa jiki don gwadawa
• 1. Madubi hoto
• 2. Rage kai
• 3. Superman
• 4. Cigaban rayuwa
• 5. Thoracic kashin baya kumfa mirgina
• Takeaway

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Idan ka sayi wani abu ta hanyar hanyar haɗi akan wannan shafin, ƙila mu sami ƙaramin kwamiti. Ta yaya wannan yake aiki.

Menene kyphosis?

Kyphosis yana faruwa yayin da akwai ƙwanƙwasawar kashin baya, ƙarshe haifar da kamannin ƙwanƙwasawa a cikin babba ta baya.

Tsakanin tsofaffi tsofaffi suna fuskantar kyphosis. Canji mafi girma a cikin ƙuƙwalwar thoracic yana faruwa a cikin mata tsakanin shekaru 50 zuwa 70.

Dalili da magani

Wasu daga cikin dalilan kyphosis sun haɗa da:

• canje-canje degenerative
• karayar karaya
• rauni na jijiyoyin jiki
• injiniyoyi masu canzawa

Dokta Nick Araza, mai koyar da lafiyar lafiyar jiki a Santa Barbara Family Chiropractic, ya ce yana haɗuwa da kyphosis tare da mummunan matsayi da yanayin ƙaura mara kyau. Ya ce kawai minti 20 na mummunan hali na iya haifar da canje-canje mara kyau ga kashin bayanku.

Yayin da kake bata lokaci a lankwashe (lankwasa), kan ka zai fara rike matsayin gaba. Wannan yana haifar da ƙarin damuwa da nauyi a ƙashin bayanku da wuyanku. Kai ya zama kai tsaye a kan jiki, ƙirƙirar madaidaiciya layi daga kafaɗunku zuwa kunnuwanku.

Ta hanyar yin aiki yadda ya dace da kuma motsa jiki don ƙarfafa baya da wuya, zaka iya sauƙaƙa nauyin. Wannan zai ba kashin bayanku hutu.

Me yasa motsa jiki yake da mahimmanci?

Motsa jiki, haɗe tare da kyakkyawan matsayi da kulawar chiropractic, na iya taimakawa inganta ƙwanninku na sama zagaye.

Masu binciken sun duba tasirin motsa jiki na kara kashin baya akan kyphosis. Sun gano cewa tsokoki masu karfi na baya sun fi iya magance ci gaban gaba a kashin baya. Wannan yana nufin motsa jiki wanda ke ƙarfafa tsokoki na haɓaka zai iya rage kusurwar kyphosis.

Hakanan binciken ya gano cewa bayan motsa jiki na shekara guda, ci gaban kyphosis a cikin mata masu shekaru 50 zuwa 59 ya jinkirta idan aka kwatanta da waɗanda ba su kammala aikin faɗaɗa ba.

Motsa jiki don gwadawa

Araza ya ba da shawarar waɗannan darussan guda biyar don taimakawa wajen hana ko inganta madaidaiciyar saman baya. Daidaitawa shine mabuɗin. Ya kamata a maimaita waɗannan darussan aƙalla sau uku zuwa huɗu a kowane mako don ganin sakamako akan lokaci.

Koyaushe tuntuɓi likita kafin fara aikin motsa jiki kuma tabbatar da sauraron jikinku. Idan motsa jiki ko miƙawa yana haifar da ƙarin ciwo, tsaya a nemi taimako.

1. Madubi hoto

Don wannan aikin, kawai yin akasin motsi na halin da kuke ƙoƙarin gyara.

1. Tsaya tsayi, a bango idan an buƙata.
2. Sanya ɗan cinya kaɗan ka dawo da kai kai tsaye a kafaɗunka.
3. Ji kamar kana kawo sandar kafada baya da ƙasa. Riƙe wannan matsayin na dakika 30 zuwa minti 1. Yi hutu idan ka fara jin zafi.

Idan yana da ƙalubale don sa kan ku ya taɓa bango yayin riƙe matsar ƙugu, za ku iya sa matashin kai a bayanku kuma danna kanku cikin matashin kai.

2. Rage kai

Wannan aikin ana yin sa kwance a ƙasa kuma yana da kyau ga tsokoki na wuya waɗanda sau da yawa suke miƙewa da rauni.

1. Chinayar da goshinku a ƙasa, kamar kuna ƙoƙarin yin bugu biyu.
2. Riƙe don 15 seconds. Maimaita sau 5 zuwa 10.

3. Superman

1. Kwance a kan ciki, mika hannayenka a gaban kanka.
2. Tsayawa kanka a cikin tsaka tsaki, kallon ƙasa, ɗaga hannunka, da ƙafafunka sama zuwa rufi.
3. Jin kamar kana kaiwa can nesa da jikinka da hannuwanka da ƙafafunka. Riƙe na sakan 3 kuma maimaita sau 10.

4. Cigaban rayuwa

Manufar wannan aikin shine shimfiɗa tsokoki na kirji da ƙarfafa raunin tsokoki na baya.

1. Fara tsayawa tsayi, gwiwoyi masu laushi, masu aiki sosai, kirji a tsaye, da kafaɗun kafaɗa baya da ƙasa.
2. Da zarar kun tsinci kanku a cikin wani yanayi mai kyau, ku ɗaga hannuwanku sama zuwa matsayin Y tare da manyan yatsun yatsunku suna nuna bayanku.
3. A cikin wannan matsayin, ɗauki numfashi mai zurfin biyu zuwa uku, yana mai da hankali kan kiyaye wannan matsayi a yayin fitar da iska.

5. Thoracic kashin baya kumfa mirgina

1. Kwanciya a ƙasa tare da abin birge kumfa a ƙarƙashinku, a ƙetaren tsakiyar bayanku.
2. A hankali juyi sama da kasa kan abin nadi na kumfar, tausa tsokokin bayanku da kashin baya.

Kuna iya gwada wannan tare da ɗaga hannuwanku sama da kan ku a cikin yanayin haɓaka rayuwa da aka bayyana a sama. Yi haka aƙalla sakan 30 zuwa minti 1.

Takeaway

Ta hanyar yin ƙananan canje-canje don kula da matsayinku a yau kuma hana ƙyamar cuta, zaku iya girbe fa'idodin kiwon lafiya na shekaru masu zuwa. Don haka, huta daga wayarka, gudanar da aiki mai kyau, kuma yi aiki zuwa mafi ingancin rayuwa.