Takaitaccen Gabatarwa zuwa Duniyar Somatics

Wadatacce

• Menene ma'anar hakan?
• Daga ina ra'ayin ya fito?
• Menene aikin motsa jiki?
• Shin yana da alaƙa kwata-kwata da maganin tashin hankali?
• Shin yana aiki da gaske?
• Don karin wayewar kai
• Domin maganin ciwo
• Don sauƙin motsi
• Shirya don gwada shi?
• Layin kasa

Menene ma'anar hakan?

Idan kana da wata masaniya game da wasu hanyoyin kiwon lafiya, mai yiwuwa ka ji kalmar "somatics" ba tare da samun ma'anar ma'anarta ba.

Somatics suna bayanin duk wani aikin da ke amfani da haɗin jiki da tunani don taimaka muku bincika abubuwan da kuke ciki da sauraron sakonnin da jikinku yake aikawa game da wuraren ciwo, rashin jin daɗi, ko rashin daidaituwa.

Waɗannan ayyukan suna ba ka damar samun damar ƙarin bayani game da hanyoyin da ka riƙe kan abubuwan da ka samu a jikinka. Masana harkar Somatic sunyi imani da wannan ilimin, haɗe tare da motsi na ɗabi'a da taɓawa, na iya taimaka muku aiki zuwa warkarwa da lafiya.

Daga ina ra'ayin ya fito?

Thomas Hanna, malami ne a fannin, ya kirkiro kalmar a shekara ta 1970 don bayyana fasahohi da yawa da ke da kamanceceniya da juna: Suna taimaka wa mutane su ƙara wayewar kan jiki ta hanyar haɗuwa da motsi da shakatawa.

Duk da yake ayyukan yau da kullun sun zama sananne a cikin Yammacin duniya a cikin shekaru 50 da suka gabata, da yawa daga cikinsu sun samo asali ne daga falsafar Gabas ta dā da ayyukan warkarwa, gami da tai chi da qi gong.

Menene aikin motsa jiki?

Motsa jiki na Somatic ya ƙunshi yin motsi saboda motsi. Duk cikin motsa jiki, kuna mai da hankali kan kwarewar cikin ku yayin motsawa da faɗaɗa wayar da kanku na ciki.

Yawancin nau'ikan motsa jiki suna wanzuwa. Sun hada da:

• mirginawa
• Tsarin Zuciya
• Alexander fasaha
• Hanyar Feldenkrais
• Binciken motsi na Laban

Sauran motsa jiki, gami da wasu da kuka sani kuma kuke amfani dasu akai-akai, ana iya ɗauka mai haɗari, kamar:

• rawa
• yoga
• Pilates
• aikido

Waɗannan darussan na iya taimaka muku koyon hanyoyin da suka fi dacewa da tasiri don motsawa da maye gurbin tsofaffi, ƙa'idodin motsi marasa amfani.

Ba kamar tare da motsa jiki na al'ada ba, ba kwa ƙoƙarin yin yawancin motsa jiki kamar yadda ya yiwu. Madadin haka, kuna ƙoƙarin yin kowane motsa jiki ta yadda zai koya muku wani abu game da jikinku da motsinku.

Samun ƙarin alaƙar jikinka na iya samun ƙarin fa'idar haɓaka wayar da kan ka. Yawancin mutane waɗanda ke da matsala ta bayyana mawuyacin motsin rai suna da sauƙi don isar da su ta hanyar motsi.

Shin yana da alaƙa kwata-kwata da maganin tashin hankali?

Yep, dukansu sun kasance ne don ra'ayin daya cewa hankali da jiki suna haɗuwa da juna.

Somatic psychotherapy hanya ce ta kula da lafiyar hankali wanda ke magance tasirin jiki na rauni, damuwa, da sauran batutuwa, gami da:

• tashin hankali na tsoka
• matsalolin narkewa
• matsalar bacci
• ciwo na kullum
• matsalolin numfashi

Wani mai ba da ilimin motsa jiki zai yi amfani da ƙarin hanyoyin jiki don magani, gami da dabarun shakatawa da motsa jiki ko motsa jiki, tare da maganin gargajiyar gargajiya.

Makasudin maganin tashin hankali shine ya taimake ka ka lura da martani na zahiri da aka kawo ta hanyar tunanin abubuwan da suka faru.

Shin yana aiki da gaske?

Yawancin masu koyar da ilimin motsa jiki da masu ilmantarwa, gami da Thomas Hanna da Martha Eddy, wani majagaba na bincike a wannan fagen, sun yi rubuce rubuce game da fa'idojin fa'idar zaman lafiya na ayyukan yau da kullun.

Shaidun kimiyya da ke tallafawa takamaiman fasahohin haɗari har yanzu suna iyakance, kodayake. Wannan na iya zama wani ɓangare daga gaskiyar cewa fasahar zamani ta Yammacin duniya har yanzu ta kasance sabuwa ce, amma babu ƙaryatãwa cewa binciken tushen shaidu zai ba da cikakken goyon baya ga waɗannan fasahohin.

Fewan karatun sunyi la'akari da fa'idodin ayyukan haɗari don wasu alamun alamun.

Don karin wayewar kai

Kwararrun likitocin kwantar da hankali suna tallafawa tsarin azaman hanyar aiki ta hanyar danniya ko toshewar halayen da suka shafi abubuwan da suka faru.

Dangane da nazarin motsi na Laban, ƙara wayar da kan ku game da yanayinku da motsinku na iya taimaka muku yin takamaiman canje-canje a cikin harshenku don rage motsin zuciyar da ba a so da haɓaka ƙwarewar motsin rai mai kyau.

Nazarin sarrafawa na farko wanda aka rarraba wanda yake kallon fuskantar tashin hankali, wani nau'in maganin tashin hankali, don cutar tashin hankali bayan tashin hankali an buga shi a shekara ta 2017. Yayinda yake karami sosai, masu bincike sun sami shaidun da zasu nuna cewa fuskantar wannan matsalar na iya taimakawa mutane magance mummunan tasirin da kuma alamun rauni, koda lokacin da waɗannan alamun sun kasance shekaru.

Domin maganin ciwo

Ta hanyar taimaka maka ka mai da hankali sosai ga wuraren rauni ko rashin jin daɗi a cikin jikinka, motsa jiki na motsa jiki na iya koya maka yadda ake yin canje-canje a cikin motsi, hali, da harshen jiki don rage ciwo.

Ofaya daga cikin mahalarta biyar sun samo shaidu don nuna cewa aikin Rosen Hanyar zai iya taimakawa rage zafi da gajiya a cikin mutanen da ke rayuwa tare da ciwon baya na kullum. Wannan fasaha ta yau da kullun tana taimakawa inganta haɓaka jiki da wayewar kai ta hanyar amfani da kalmomi da taɓawa.

Bayan zaman 16 na mako-mako, mahalarta ba kawai sun sami raguwar bayyanar cututtukan jiki ba, sun kuma ga haɓaka cikin yanayinsu da tunaninsu na tunani.

Idan aka kalli tsofaffi 53 sun sami hujjoji da ke nuna cewa hanyar Feldenkrais, wata hanya ce da ke taimaka wa mutane faɗaɗa motsi da haɓaka wayar da kansu, magani ne mai fa'ida don ciwan baya mai tsanani.

Wannan binciken ya kwatanta hanyar Feldenkrais zuwa Makarantar Baya, wani nau'in ilimin haƙuri, kuma ya same su suna da matakan irin wannan tasiri.

Don sauƙin motsi

Ayyukan yau da kullun suma suna da ɗan fa'ida don haɓaka daidaito da daidaituwa yayin haɓaka kewayon motsi, musamman ma tsofaffi.

A cewar wani daga tsofaffi 87, yawancin mahalarta sun ga ingantaccen motsi bayan 12 Feldenkrais motsi darussan. Ari da, bincike daga 2010 ya ba da shawarar cewa amfani da somatics a cikin ayyukan rawa na iya taimakawa haɓaka haɓaka tsakanin ƙwararrun ƙwararru da ɗalibai masu rawa.

Shirya don gwada shi?

Idan kanaso kayiwa somatics gwaji, kana da 'yan zabi.

Zai yiwu a koya motsa jiki na motsa jiki da kanku, kamar ta bidiyon YouTube ko kuma azuzuwan da aka tabbatar, amma galibi ana ba da shawarar yin aiki tare da ƙwararren likita da farko, musamman ma idan kuna da raunin da ya faru ko rashin tabbas game da mafi kyawun motsa jiki don bukatunku.

Neman ƙwararren likita a cikin gida na iya zama ƙalubale, musamman idan kuna zaune a cikin ƙaramin birni ko ƙauye. Abin da ya fi haka, tun da somatics sun ƙunshi hanyoyin da yawa, ƙila za ku bincika takamaiman fasahohi don neman wanda ya dace da bukatunku kafin ƙoƙarin samo mai ba da ƙwarewa a wannan hanyar.

Idan kuna fuskantar wahalar neman ayyuka a yankinku, kuyi tunanin farawa da wasu shahararrun nau'ikan somatics, kamar yoga ko pilates. Mai yiwuwa malamin zai sami wasu shawarwari akan zaɓuɓɓukan cikin gida don ayyukan atisaye masu alaƙa.

Hakanan zaka iya samun nasara tare da kundin adireshi masu zuwa:

• Movementwararrun Malaman Motsa Jiki na Cibiyar Motsa Motsa Jiki
• Somungiyar Ilimin Motsa jiki ta Duniya da andungiyar Kula da Lafiya
• Clinical Somatic Ilmantarwa Certified Practioner Directory
• Mahimman Bayanan martaba na Somatics

Wadannan kundin adireshin da ke sama kawai sunaye ne masu horo na somatics. Suna iya samun matakai daban-daban na kwarewa, ya danganta da takamaiman shirinsu na horo, amma zasu kammala horo a cikin wasu nau'ikan ilimin somatics.

Idan ka sami somatics mai aikatawa a wasu wurare, za ka so ka tabbatar an ba su takardar izinin aiwatar da hanyar da suke koyarwa kuma an yi musu bita sosai.

Somatics na iya haifar da wasu haɗari idan ba a aiwatar da shi yadda ya kamata, don haka ana ba da shawarar sosai don aiki tare da mai sana'a wanda ke da horo na musamman.

Idan kuna da wata damuwa game da ko motsawar motsa jiki daidai ne a gare ku, kuna so kuyi magana da likitan ku kafin yunƙurin kowane irin motsi na tashin hankali. Hakanan suna iya iya tura ka zuwa takamaiman mai ba da sabis.

Layin kasa

Kodayake masana har yanzu basu sami tabbatacciyar hujja ba don tallafawa fa'idodi na somatics, wasu shaidu suna ba da shawarar waɗannan hanyoyin na iya taimakawa jin zafi da tashin hankali da haɓaka motsi mafi sauƙi. Bincike na gaba na iya ba da ƙarin haske kan waɗannan fa'idodin da sauran fa'idodi masu yiwuwa.

Wancan ya ce, ba zai taɓa yin zafi ba don samun daidaituwa tare da jikinku da motsin zuciyarku, kuma sauƙin motsi na dabaru masu tayar da hankali yana sanya su zaɓi maras haɗari mara kyau ga mutanen kowane zamani da matakan motsi.

Crystal Raypole a baya ta yi aiki a matsayin marubuci da edita na GoodTherapy. Fannunta na ban sha'awa sun haɗa da harsunan Asiya da wallafe-wallafen, fassarar Jafananci, girke-girke, kimiyyar halitta, tasirin jima'i, da lafiyar hankali. Musamman, ta himmatu don taimakawa rage ƙyama game da al'amuran lafiyar hankali.