5 rearfafa Ayyukan don Painananan Ciwon baya

Wadatacce

• Menene ke haifar da ciwon baya?
• 1. Gadaji
• 2. Zane-in motsi
• 3. Karyar kafa a gefenta
• 4. Supermans
• 5. curananan curls
• Gargadi
• Takeaway
• Aunar Tunani: Minti na Yoga na 15 na Gudun baya

Fara karfi

Jikinmu yana aiki mafi kyau yayin da tsokoki ke aiki tare da juna.

Musclesananan tsokoki, musamman waɗanda ke cikin zuciyar ku da ƙashin ƙugu, wani lokaci na iya haifar da ciwon baya ko rauni.

Painananan ciwon baya na iya tsoma baki tare da ayyukanka na yau da kullun. Bincike ya nuna cewa ƙarfafa atisaye na iya zama fa'ida wajen magance ƙananan ciwon baya.

Yin rayuwa mai kyau shine mafi kyawun hanya don hana ƙananan ciwon baya. Rage girman nauyi, ƙarfafa ƙarfi, da guje wa ayyukan haɗari zai taimaka rage girman ciwon baya yayin da kuka tsufa.

Menene ke haifar da ciwon baya?

A Amurka, rashin ciwon baya shine dalili na biyar mafi yawan dalilin da yasa mutane suke ziyartar likita.

Fiye da waɗannan ziyarar sune don ƙananan ciwon baya, ko ciwo wanda ba cuta ko rashin lafiyar kashin baya ke haifarwa ba.

Za'a iya haifar da ciwon baya na musamman wanda:

• jijiyoyin tsoka
• damuwa na tsoka
• jijiyoyin rauni
• canje-canje degenerative

Wasu takamaiman kuma mafi mawuyacin dalilai na ciwon baya sun haɗa da:

• karayar karaya
• kashin baya
• rarraba labaru
• ciwon daji
• kamuwa da cuta
• spondylolisthesis
• cututtukan jijiyoyin jiki

Gwada waɗannan sauƙaƙe, motsa jiki marasa kayan aiki don ƙarfafa tsokoki waɗanda ke tallafawa kashin bayanku.

Samun ƙarfi na iya haifar da ƙananan ciwo da rashin aiki. Bincika likitanku ko likitan kwantar da hankali kafin fara waɗannan darussan don tabbatar da cewa sun dace da yanayinku.

1. Gadaji

Gluteus maximus babban tsoka ne na gindi. Yana daya daga cikin tsokoki mafi ƙarfi a cikin jiki. Yana da alhakin motsi a ƙugu, gami da ayyukan haɓaka na hip kamar squats.

Rashin rauni a cikin tsokoki na gluteus na iya taimakawa ga ciwon baya. Wannan saboda suna da mahimmancin tabbatarwa na haɗin gwiwa da ƙananan baya yayin motsi kamar tafiya.

Tsokoki sunyi aiki: mafi yawan maxlus

1. Kwanta a ƙasa tare da ƙafafunku kwance a ƙasa, ƙasan hip-nisa.
2. Tare da hannayenka ta gefen ka, latsa ƙafafunka a cikin ƙasa yayin da kake ɗaga gindi a hankali daga ƙasa har sai jikinka yana cikin layi ɗaya madaidaiciya. Rike kafadunku a ƙasa. Riƙe don 10 zuwa 15 seconds.
3. Downasa ƙasa.
4. Maimaita sau 15.
5. Yi saiti 3. Huta na minti ɗaya tsakanin kowane saiti.

2. Zane-in motsi

Abun wucewa abdominis shine tsokar da ke kewaye da tsakiyar layi. Yana taimakawa tallafawa kashin baya da ciki.

Yana da mahimmanci don daidaita yanayin haɗin kashin baya da hana rauni yayin motsi.

Tsokoki sunyi aiki: mai wucewa abdominis

1. Kwanta a ƙasa tare da ƙafafunku kwance a ƙasa, ƙasan hip-nisa.
2. Rage hannuwanku ta gefenku.
3. Yi numfashi mai zurfi. Yi numfashi ka ja maɓallin ciki zuwa cikin kashin bayanka, shiga cikin tsokoki na ciki ba tare da karkatar da kwatangwalo ba.
4. Riƙe na 5 daƙiƙa.
5. Maimaita sau 5.

3. Karyar kafa a gefenta

Tsokoki masu satar hip suna taimakawa don ɗaga ƙafarka zuwa gefe, nesa da jikinka. Hakanan suna taimakawa tallafawa ƙashin ƙugu lokacin da kake tsaye a ƙafa ɗaya.

Lokacin da waɗannan tsokoki suka yi rauni, zai iya shafar daidaitarku da motsi. Hakanan zai iya haifar da ciwon baya mai rauni saboda rashin kwanciyar hankali.

Tsokoki sunyi aiki: gluteus medius

1. Yi kwance a gefe ɗaya, ka riƙe ƙafarka ta ƙasa kaɗan lanƙwasa a ƙasa.
2. Sanya zuciyar ka ta hanyar zana maballin ciki zuwa ga kashin bayan ka.
3. Iseaga saman ƙafarka ba tare da motsa sauran jikinka ba.
4. Riƙe na dakika 2 a sama. Maimaita sau 10.
5. Maimaita a wani gefen. Yi saiti 3 a kowane gefe.

4. Supermans

Masu binciken ku na baya suna gudu tare da kashin bayan ku. Suna taimaka maka ka riƙe matsayi madaidaiciya, tallafawa kashin bayanka da ƙashin ƙugu, kuma su ba ka damar juya bayan ka.

Idan wannan aikin yana sanya ciwon baya baya muni, dakatar da yin hakan har sai kun sami ƙarin kimantawa. Likitanku na iya buƙatar yin sarauta da ƙananan dalilan da ke haifar da ciwon baya.

Tsokoki sunyi aiki: baya, gindi da kwatangwalo, kafadu

1. Kwanta a kan ciki tare da miƙa hannayenka a gabanka da ƙafafunka dogaye.
2. Iftaga hannuwanku da ƙafafunku daga ƙasa kamar inci 6, ko kuma har sai kun ji kunci a ƙasanku na baya.
3. Shiga cikin tsokoki ta hanyar ɗaga maɓallin ciki daga ƙasa. Miƙa hannu da hannuwanka. Tabbatar da kallon bene yayin wannan aikin don gujewa wahalar wuya.
4. Riƙe don dakika 2.
5. Komawa zuwa wurin farawa. Maimaita sau 10.

5. curananan curls

Tsokokin ciki suna taka muhimmiyar rawa wajen tallafawa kashin baya. Musclesarfin tsokoki na ciki na iya taimakawa wajen daidaita daidaiton ƙugu. Wannan na iya taimakawa ga cikakken ƙarfin ƙarfi da kwanciyar hankali.

Tsokoki sunyi aiki: madaidaicin abdominus, mai juyawa abdominis

1. Kwanciya a ƙasa ƙafafunku kwance a ƙasa, kuna sa gwiwoyinku sun tanƙwara.
2. Haye hannayenka akan kirjinka.
3. Yi dogon numfashi. Yayin da kake fitar da numfashi, sanya takalmin ciki ta hanyar jan maballin ciki zuwa ga kashin bayanka.
4. Sannu a hankali ɗaga kafadunku daga ƙasa inchesan inci kaɗan. Yi ƙoƙari ka riƙe wuyanka a layi tare da kashin baya maimakon zagaye, don kauce wa jan sama da wuyanka.
5. Komawa zuwa wurin farawa.
6. Maimaita sau 10. Yi saiti 3.

Gargadi

Koyaushe tuntuɓi likita kafin fara sabon shirin motsa jiki.

Idan kun sami raunin rauni kamar faɗuwa ko haɗari, koyaushe ku nemi taimakon likita da ƙarin kimantawa don yin sarauta da mummunan yanayi.

Idan waɗannan motsa jiki suna sa ciwon baya ya ƙaru, tsaya kuma nemi taimakon likita. Yi aiki kawai a cikin iyakokin jikinku. Yin sauri da sauri na iya kara yawan ciwon baya da kuma rage aikin warkewa.

Takeaway

Darasi na ƙarfafa ƙarfin baya babbar hanya ce don hana maimaita ciwon baya.

Musclesarfin tsokoki masu ƙarfi suna taimakawa haɓaka kwanciyar hankali, rage damar samun rauni, da haɓaka aiki.

Gyara ayyukan yau da kullun kamar durƙushewa don ɗaukar abubuwa na iya taimakawa hana ƙarancin ciwon baya ko raunin tsoka.

Fara fara haɗawa da waɗannan aikace-aikacen masu sauƙi, marasa kayan aiki a cikin aikinku na yau da kullun kuma ku sami fa'idodin shekaru masu zuwa.

Aunar Tunani: Minti na Yoga na 15 na Gudun baya

Natasha kwararriyar likita ce kuma mai koyar da lafiya kuma tana aiki tare da kwastomomi masu shekaru daban-daban da matakan motsa jiki shekaru 10 da suka gabata. Tana da kwarewa a fannin kinesiology da gyaran jiki. Ta hanyar koyawa da ilimi, kwastomominta na iya rayuwa cikin ƙoshin lafiya kuma suna rage haɗarin kamuwa da cuta, rauni, da nakasa daga baya. Tana da sha'awar yin rubutun ra'ayin kanka a yanar gizo kuma marubuciya mai zaman kanta kuma tana jin daɗin kasancewa a bakin rairayin bakin teku, yin aiki, ɗaukar karenta a kan kari, da wasa da iyalinta.