Ta Yaya Matsayi Na Musamman Ya Shafi Lafiya?

Wadatacce

• Matsayi mafi kyau a cikin ayyukan motsa jiki
• Neman kashin baya
• Matsakaicin matsayi da barci
• Barcin barcin mai cutarwa
• Ciki
• Ciwon reflux na Gastroesophageal (GERD)
• Haɗarin matsayi mafi kyau
• Yayin daukar ciki
• Tare da yanayin zuciya
• Tare da reflux acid ko GERD
• Takeaway

Kalmar "matsayi mafi kyau" shine ɗayan da zaku iya cin karo dashi yayin duban sama ko tattaunawa game da motsa jiki da motsa jiki ko matsayin bacci. Duk da yake yana iya zama mai rikitarwa, nutsuwa kawai tana nufin “kwanciya a baya ko kuma fuskar sama,” kamar lokacin da kake kwance akan gado a bayanka kuma ka kalli silin

Matsayi mafi kyau a cikin ayyukan motsa jiki

Yana da yawa kasancewa cikin madaidaicin matsayi yayin yin motsa jiki don yoga da Pilates ko motsa jiki da motsa jiki iri-iri.

Dokta Monisha Bhanote, MD, FASCP, FCAP, likitan likita uku kuma malamin Yoga Medicine, ya ce akwai wasu nau'ikan yoga da za su iya haɗawa da matsayin mai ƙarfi, gami da amma ba'a iyakance shi ba:

• Bridge Pose (Setu Bandha Sarvangasana)
• Linedarƙwarar Rage (Supta Matsyendrasana)
• Kifi Matsayi
• Rubutun Maimaitawa (Supta Baddha Konasana)
• Tattabara Tattabara
• Happy Baby
• Supine Extended Mountain Pose (Supta Utthita Tadasana)
• Savasana

Lokacin aiwatar da waɗannan matsayi, koyaushe zaku iya canzawa ta amfani da tubalan, bosters, ko barguna don ta'aziyya.

Bugu da ƙari, yawancin azuzuwan Pilates suna yin atisaye a cikin babban matsayi. Matsayin farawa a yawancin motsa jiki na Pilates ya haɗa da gano kashin baya. Lokacin da jikinka yake cikin wannan matsayin, zuciyarka da kwatangwalo suna buƙatar ƙarfi da kwari.

Neman kashin baya

1. Don nemo kashin baya tsaka-tsaki, fara da kwanciya a bayanku a cikin yanayin kwanciyar hankali. Tare da durƙusa gwiwoyinku, sa ƙafafunku ƙasa a ƙasa.
2. Yi dogon numfashi a ciki kuma jikinka ya huce ko latsawa cikin bene.
3. Yayin da kake fitar da numfashi, yi amfani da ɓoye don latsa ƙananan kashin ka a cikin bene.
4. Inhale don saki. Lokacin da bayanku ya ɗaga daga ƙasan, za ku ji rata ko ƙirar kwana a cikin ƙananan bayanku. Wannan shine matsakaiciyar kashin baya.

Matsakaicin matsayi da barci

Yadda kuke bacci na iya kara dagula lamurran kiwon lafiya da ke yanzu haka tare da kara wuya da ciwon baya. Idan ba ku da takamaiman batutuwan kiwon lafiya da suka danganci bacci, to bacci a cikin babban wuri bai kamata ya zama matsala ba. Amma akwai wasu matsalolin kiwon lafiya da na likita waɗanda zasu iya zama mafi muni idan kun kwana a bayanku.

Anan akwai wasu batutuwa da suka fi dacewa haɗuwa da barci a cikin yanayin kwanciyar hankali.

Barcin barcin mai cutarwa

A cewar wani, fiye da rabin mutanen da ke da cutar hana bacci (OSA) ana sanya su a matsayin masu dangantaka da OSA. Wancan ne saboda ga mutanen da ke tare da OSA suna cikin matsayi mafi kyau na iya haifar da matsalolin numfashi masu alaƙa da bacci saboda ikon su na ƙara ƙarar huhu da faɗaɗa kirji na iya zama damuwa.

“Wannan yana faruwa ne yayin da diaphragm da gabobin ciki na iya matse huhun da ke kusa yayin da mutum ya sauya daga tsayawa zuwa ga abincin. Saboda wahalar bacci, wannan yana rage ingancin sa, ”in ji Bhanote.

Ciki

Bayan kimanin makonni 24 na ciki, Bhanote ya ce yin bacci a cikin babban matsayi na iya haifar da wasu jiri tare da wahalar numfashi. Kuna iya samun sauƙi daga wannan ta hanyar kwanciya a gefen hagu ko zaune a tsaye.

Ciwon reflux na Gastroesophageal (GERD)

GERD ya shafi har zuwa 20 bisa dari na yawan jama'ar Amurka. Tare da wannan cuta, ruwan ciki yana gudana a cikin maƙarƙashiya.

Ba a ba da shawarar matsayin kwanciyar bacci ga mutanen da ke da matsalar narkewar ciki, kamar yadda yanayin kwanciyar ya ba da damar karin sinadarin acid ya yi tafiya zuwa gabar hanji ya ci gaba da zama na tsawon lokaci. Wannan yana haifar da ciwon zuciya, har ma da tari ko shaƙewa, yayin ƙoƙarin barci.

Tsawon GERD na ƙarshe zai iya haifar da mummunan yanayi wanda ya haɗa da ulce masu zub da jini da maƙogwaron Barrett. Tsayawa kan gadonku a ɗauke yana iya sauƙaƙa wasu matsaloli.

Haɗarin matsayi mafi kyau

Yawancin haɗarin da ke tattare da kasancewa cikin matsakaicin matsayi suma suna da alaƙa da wasu yanayi.

Yayin daukar ciki

Idan kana da ciki kuma ka dau lokaci mai yawa kana kwance a bayanka, akwai hadari cewa mahaifa na iya matse kashin baya, babban jijiyoyin da ke dauke da iska mai dauke da iskar oxygen daga kasan jiki zuwa zuciya. Idan wannan, zai iya haifar da hauhawar jini ga mutumin da ke da ciki da rage gudan jini zuwa ɗan tayi.

Kasancewa cikin matsayi mafi kyau yayin motsa jiki yayin daukar ciki wata damuwa ce. Dangane da Kwalejin likitan mata da na mata ta Amurka, ya kamata ku guji kasancewa a bayanku yadda ya kamata. Lokacin yin Pilates ko yoga motsawa, gyara fasalin don saukar da lessan lokaci a bayanku.

Tare da yanayin zuciya

Bugu da ƙari, Dokta Jessalynn Adam, MD, ƙwararren likita mai ƙwararren likita a fannin kula da wasanni na farko tare da Orthopedics da Haɗin Haɗin Haɗin gwiwa a Rahama, ya ce mutane da ke fama da ciwon zuciya suna iya samun matsala ta numfashi a cikin matsakaicin matsayi, sabili da haka, kada su yi ƙarya lebur

Tare da reflux acid ko GERD

Kamar dai yadda GERD zai iya shafar barcin ka, hakanan zai iya haifar da alamomi bayan ka ci. "Kwance kwance bayan cin abinci mai yawa na iya taimakawa ga reflux acid saboda yana ba da damar abin da ke cikin ciki ya koma cikin esophagus," in ji Adam.

Idan kana da GERD, ta bada shawarar cin ƙananan abinci kuma a zauna a tsaye na aƙalla mintina 30 bayan cin abinci. Idan kuna shirin bacci a cikin yanayin kwanciyar hankali, Adam yana ba da shawarar cin abinci kusa da awanni biyu kafin kwanciya don kauce wa reflux lokacin kwanciya kwanciyar hankali.

Takeaway

Matsayi mafi kyau shine ɗayan hanyoyin da aka saba don hutawa da bacci. Har ila yau, sanannen matsayi ne yayin yin wasu motsa jiki yayin yoga ko Pilates.

Idan kana da yanayin lafiyar da ke taɓarɓarewa a yayin wannan matsayin, zai fi kyau ka guje shi ko rage girman lokacin da kake batawa a bayanka.