Dalilai 10 da suke sa wuyan ku da kafadu suna jin zafi yayin Gudu

Wadatacce

• Kuna damke hannuwanku.
• Kuna jujjuya kanku gaba.
• Kuna kallon ƙasa.
• Kuna dafa kafada.
• Kuna tsoma hannayen ku a jikin ku.
• Kuna da ƙarancin motsi a bayanku.
• Jikin ku yana jin tauri ko'ina.
• Ba ka mikewa da kyau.
• An bushe ku.
• Kuna damuwa.
• Bita don

Lokacin da ya zo da gudu, za ku iya tsammanin wasu jin zafi a cikin ƙananan jikinku: maƙarƙashiyar hamstrings da hips, ƙwanƙwasawa, blisters, da ciwon maraƙi. Amma ba koyaushe yake ƙarewa a can ba. Zuba matattarar na iya haifar da rashin jin daɗi a wuyanka da kafadu, in ji Grayson Wickham, D.P.T., C.S.C.S., wanda ya kafa Movement Vault. Wancan shine saboda lokacin da kuke gudu, kowane mataki yana zama wakili, don haka idan an lalata yanayin jikin ku na sama, zafin zai ci gaba da haɓaka tare da kowane mataki, in ji shi. Kuna iya tunanin abin da hakan ke nufi idan kuna rufe gudun mil 7.

Sauti saba? Anan akwai wasu manyan dalilan da zaku iya fuskantar ciwon wuya da kafada yayin gudu da bayan gudu. Ƙari, yadda za a gyara matsalar.

Kuna damke hannuwanku.

Tashin hankali yana tafiya cikin jiki, in ji Yusuf Jeffers, CP, babban kocin a Mile High Run Club a NYC. Don haka idan kuna ɗora hannuwanku ko yin dunkule yayin da kuke gudu, kuna haifar da tashin hankali wanda ke tafiya ta gaban goshin ku da na sama da cikin tsokar trapezius (kai tsaye a haɗe da babba da wuyan ku), wanda a ƙarshe ya sauka a kafada da wuyansa. Jeffers ya ce "Idan wuyan ku da kafadun ku sun yi rauni, yi ƙoƙarin barin hannayen ku su rataye kamar kuna riƙe da kwai; ba kwa son murkushe ƙwai, haka kuma ba ku son sauke kwai," in ji Jeffers. Idan alamar kwai ba ta yi aiki ba, gwada riƙe wayoyi na lasifikan kai, da hango abin hannu cike da guntu, ko sanye da riga mai ramukan babban yatsa, in ji shi, duk waɗannan za su ba da damar samun sarari da ake buƙata sosai a cikin tafin hannunku.

Kuna jujjuya kanku gaba.

Matsayin rauni wanda galibi kuna riƙewa a wurin aiki zai fassara zuwa rauni mai ƙarfi a kan tseren ku, kuma ɗayan mafi yawan matsayi a wurin aiki shine gaba gaba, ƙwanƙwasa ƙasa, da baya baya, in ji Wickham. Don haka idan kun tafi daga ranar 8 zuwa 12 na rana a wurin aiki a cikin wannan matsayin, nan da nan zuwa cikin gudu, ba sabon abu bane ku ci gaba da motsawa tare da wannan yanayin rauni. Maimakon haka, gwada ƙoƙarin gudana tare da abin da Wickham ya bayyana a matsayin "wuyan tsaka tsaki," wanda shine wuyansa tare da lanƙwasa na halitta (an karkatar da ɗan ƙasa ƙasa) kuma an ɗora kafadu a bayan ku. Idan kuna da wahalar danna kafadu zuwa ƙasa lokacin da kuke gudu, Jeffers ya ba da shawarar ƙoƙarin yin gudu tare da madaidaiciyar hannaye ta gefenku, sannan kuyi aiki da baya har zuwa gwiwar hannu lokacin da kuke jin daɗin riƙe wuyan tsaka tsaki.

Kuna kallon ƙasa.

Idanunku bazai yi kama da mahimmanci ba idan yazo da tsari na gudu, amma sauran jikin ku zasu bi kallon ku, don haka yana da mahimmanci ku kula da shi. Jeffers ya ce, "Lokacin da kuke gudu, shigar da goshin ku kuma sanya idanunku sama zuwa sararin sama," in ji Jeffers. Jikinku yana bin layin ganinku, don haka idan kuna kallon ƙasa, zai iya shafar yadda kuke riƙe wuyan ku, wanda ke shafar matsayin kafaɗun ku da baya, wanda hakan yana haifar da ciwo a kwatangwalo da gwiwoyin ku, da sauransu da sauransu, in ji shi. Mahimmanci, kallon ɓarna tare da duk nau'in tserenku, wanda tabbas zai haifar muku da zafi da rashin jin daɗi ba kawai a wuyan ku da kafadu ba amma a ko'ina kuma.

Kuna dafa kafada.

A yanzu kun san cewa rauni mai ƙarfi daga farauta akan allon kwamfuta baya ɓacewa da sihiri lokacin da kuka fita don gudu. Matsalar, ko da yake, ita ce, kuna iya ƙoƙarin ramawa saboda yanayin da kuke ciki yayin gudu ta hanyar jan kafaɗunku kusa da kunnuwanku, in ji Wickham. Yayin gudu tare da ɗan ɗaga kafadun ku na iya jin rashin jin daɗi da farko (wataƙila ba ku ma san kuna yin sa ba), yana iya haifar da tashin hankali da ƙuntatawa a cikin wuyan ku idan kun gudu ta wannan hanyar na dogon lokaci ko lokaci, in ji Jeffers. Wannan yawanci lokacin da zaku fara lura da fom ɗin ku-lokacin da kuka hau nisan mil-saboda a lokacin ne ciwon wuyan da kafada ya fara shiga ciki. Gyara? Kawai sauke ruwan kafadar ku ƙasa da bayanku kaɗan da kowane numfashi kuma ku kula da yin waɗannan gyare-gyare a duk lokacin da kuke gudu.

Kuna tsoma hannayen ku a jikin ku.

Ƙwarewa shine mabuɗin, in ji Jeffers, kuma ba kawai tare da matakan ku ba. "Mutane galibi suna motsa hannayensu sama da ƙasa," in ji shi. "Motsa hannayen ku a jikin ku na iya haifar da gajiya a cikin wuyan ku da kafadun ku, gami da ɓata kuzari mai yawa." Yi ƙoƙarin jawo kafadun ku ƙasa da baya, tanƙwara hannayen ku a kusurwar digiri 90 a gwiwar ku, kuma ci gaba da yin famfo, in ji shi. "Ku tuna, motsi yana faruwa a kafadar ku, ba gwiwar gwiwar ku ba. Kuma ba ƙari ba ne na motsi, yana da santsi, sako-sako, kuma mai sarrafawa." Wickham ya kara da cewa yakamata a yi amfani da hannayen ku don daidaita matakan ku, kada ku ciyar da ku gaba, samar da karfi, ko amfani da kuzari. (Bincika ƙarin hanyoyin da za a inganta dabarun tafiyar ku.)

Kuna da ƙarancin motsi a bayanku.

Ƙarfi a cikin babba da tsakiyar baya zai rikice tare da mafi kyawun yanayin gudu, in ji Wickham. Wani lokaci wannan matsin yana fitowa daga zaune duk yini, amma wasu lokutan wannan matsin yana faruwa ne sakamakon ƙarancin sassauci da motsi, ko ma hanyar da kuka kwana da dare. Amma labari mai dadi shine cewa inganta sassaucin ra'ayi zai iya taimaka maka kula da yanayin gudu mai kyau kuma ka ce ban kwana ba kawai wuyansa da ciwon kafada ba, amma zafi kawai a ko'ina. Ya ba da shawarar jujjuya kumfa, sannan yin wasu shimfidu waɗanda za su ƙara motsi a cikin kashin bayan thoracic (babba na tsakiyar baya).

Gwada Shi: Juyawar kashin baya na Thoracic

Fara a kan duk yatsu huɗu sun shimfiɗa kaɗan. Sanya hannun hagu a bayan kai, amma ka shimfiɗa hannun dama a ƙasa a gabanka. Juya gwiwar hannu ta hagu zuwa sama yayin da kuke fitar da numfashi, shimfiɗa gaban goshin ku, ku riƙe numfashi mai zurfi ɗaya. Canja makamai da maimaitawa.

Wannan aikin yana aiki da baya, ƙirji, da tsokoki na ciki, kuma yana shimfiɗawa kuma yana taimakawa wajen inganta motsi a cikin jikin ku, yayin da rage taurin kai a tsakiyar zuwa ƙananan baya, in ji Wickham. (Duba ƙarin motsin baya guda takwas waɗanda ke kore ciwon baya da mummunan matsayi.)

Jikin ku yana jin tauri ko'ina.

Idan kuna da tsare-tsare na dogon gudu, amma kuna iya jin taurin horon jiya har yanzu yana riƙe tsokoki, ku kashe gudu na ƴan mintuna kaɗan kuma kumfar da kumfa, in ji Wickham. Hakuri yana biya a karshe. Idan ba za ku iya motsawa cikin ruwa ba, tashin hankali zai ratsa jikin ku kuma ya haifar da matsala ba kawai a wuyanku da kafadu ba amma a wani wuri. Ƙasan Ƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin da ya kamata ka ji a lokacin Gudunku da Bayan Gudunku, in ji shi. Ba za a iya mantawa da mahimmancin ɗaukar lokaci don shimfidawa mai ƙarfi da kumfa don bugun hanya ba.

Ba ka mikewa da kyau.

Kafin da kuma bayan kun gudu, ya kamata ku kasance mai shimfiɗa wuyanku, kafadu, da baya, baya ga ƙananan jikin ku, in ji Jeffers. Kafin ku fita, yi ɗumi-ɗumi na ɗumi-ɗumi, kamar haka: Noding your head forward and back on a count of four, then juya your neck left and right for a count of four. Bayan haka, juye hannayenku gaba da baya, da gefe zuwa gefe. Jeffers ya ce "Kafin ku fita kan gudu kuna yin wasu darussan da kuke ganin masu ninkaya na Olympics suna yi a kan tafkin: mirgine wuyan ku da kafadun ku, kunna hannayen ku, kuma kunna duka tsokoki da haɗin gwiwa," in ji Jeffers. Bayan haka, bayan gudu, yi wasu tsayayyun shimfidu waɗanda ke kaiwa ga tsokar da ta fi cutar da su.

An bushe ku.

"Rashin ruwa na iya haifar da kumbura ko'ina, gami da wuyanka da kafadu," in ji Wickham. Duk da yake akwai wasu dalilai na neuromuscular da ya sa za ku iya samun ciwon tsoka, tunawa da yin ruwa a cikin sa'o'i daya zuwa biyar kafin ku fita ya kamata ya taimaka wajen hana shi a kan gudu. Idan kai mai motsa jiki ne da safe, wannan yana da mahimmanci sosai kamar yadda Wickham ya ce a zahiri jikinka zai tashi ba ruwa, don haka yin gudu kafin ka sha abin sha yana nufin matsala.

Kuna damuwa.

Lokacin da kake damuwa, jikinka ba zai iya magance ciwon da ciwon da za a iya amfani da shi don magance shi ba, in ji Wickham. Ɗaya daga cikin binciken daga Jami'ar Tel Aviv, wanda aka buga a cikin jarida Zafi, gano cewa damuwa na tunani a zahiri yana rage ikon ku na jure zafin jiki. Wannan yana nufin cewa damuwa na iya haɓaka raɗaɗin da kuke ji, in ji Wickham.

Bugu da ƙari, idan kuna gudana a cikin ragi, wanda bincike ya ce jikin ku ya gane yana da damuwa, a zahiri za ku haifar da sakin cortisol hormone na damuwa wanda ke nufin maimakon rage matakan damuwar ku yayin da kuke gudu (abin da ke motsawa da yawa masu gudu), za ku iya ƙara su, in ji shi.

Don haka ka tambayi kanka "yaya damuwa nake a ma'auni na 1 zuwa 10, tare da 1 mafi ƙarancin damuwa." Kuma idan kun fi 7 ko 8 cikin damuwa, ku da jikinku za ku amfana daga yin wani aiki wanda ke taimakawa rage damuwa, in ji Wickham. Ga wasu, gujewa shine maganin rage damuwa, don haka idan kai ne, ci gaba da ci gaba da shirin da kake yi da nufin kiyaye kirji da kallo don samun sakamako mai kyau na tunani da na zahiri. Amma idan kuna damuwa da gudu kamar sauti wani aiki a cikin jerin abubuwan da kuke yi, gwada yoga, yin tunani, yin wanka, tafiya, ko kawai mai da hankali kan mintuna biyu na zurfin numfashi.

Bita don