Andananan da Yoga da Scoliosis

Wadatacce

• Me yasa yoga ke da amfani ga scoliosis
• Mikewa da karfafa bangarorin jiki
• Rage ciwo da tauri
• Kula ko inganta matsayin kashin baya
• Fa'idodi masu amfani na yoga don scoliosis
• Gabatar da yoga
• San nau'in scoliosis ɗinka
• Fara da numfashi mai hankali
• Yarda da motsawa na iya zama daban don dama da hagu
• Mikewa ko ƙarfafa inda ake buƙata
• Tsallake matsayin, kowane matsayi
• Ba malami kwarin gwiwa
• Yin yoga tare da scoliosis
• Yoga yana ɗaukar scoliosis
• Sauran ayyukan motsa jiki don scoliosis
• Yi amfani da bolsters, rollers, ko wasu kayan haɗi don shimfiɗawa
• Yi aiki da yanayin ku
• Gwada juyawar baya mai laushi da lankwasa gefen
• Arfafa zuciyar ku
• Yi aiki don daidaitawa, ba daidaito ba
• Nasihun gwani kan farawa

Lokacin neman hanyoyin da za a iya sarrafa scoliosis, mutane da yawa suna juyawa zuwa aikin motsa jiki. Wani nau'i na motsi wanda ya sami mabiya da yawa a cikin ƙungiyar scoliosis shine yoga.

Scoliosis, wanda ke haifar da lankwasawar kashin baya, galibi ana haɗuwa da yara da matasa, amma mutane na kowane zamani suna da wannan matsalar. Kuma kashin baya, kamar sauran jikinmu, na iya canzawa akan lokaci.

Motsa jiki, kamar aikin yoga na yau da kullun, hanya ɗaya ce ta jinyar da likitanka zai iya ba da shawarar don taimaka muku magance ƙalubale da ciwo da ke tare da scoliosis.

Wancan ya ce, akwai wasu abubuwan da za ku yi la'akari da su kafin ku shiga cikin jerin yoga. Anan akwai wasu nasihu da motsawa don farawa.

Me yasa yoga ke da amfani ga scoliosis

Yoga na iya taimakawa sosai ga waɗanda ke fama da cutar scoliosis, musamman idan aka ba da haɗin sassauci da mahimmin ƙarfi da ake buƙata don yin yoga daidai, a cewar Sami Ahmed, DPT, mai ilimin kwantar da hankali na jiki a Cibiyoyin Ci gaban pedwararrun pedwararru.

Mikewa da karfafa bangarorin jiki

Lokacin da ake yin yoga, Ahmed ya ce sassan jiki sun miqe, wasu kuma ana tilasta musu yin kwangila ta hanyar aiwatar da dabaru iri-iri da ke buqatar dorewar wani matsayi. Wannan yakan haifar da haɓaka motsi na ƙashin ƙugu.

Rage ciwo da tauri

Ahmed yace: "Idan muka kalli kashin baya, musamman ma wadanda ke dauke da cutar scoliosis, zamuyi tunani game da wasu ra'ayoyi guda biyu dangane da kwanciyar hankali: tsari da karfi," in ji Ahmed.

Ta hanyar ƙarfafa ƙarfin rufewa, wanda ya kunshi tsokoki da kayan haɗin kai wanda ke riƙe da kashin baya cikin daidaito daidai, Ahmed ya ce sau da yawa kuna iya ganin raguwar ciwo da haɓaka cikin aiki gabaɗaya.

Motsa jiki, kamar yoga, na iya taimakawa wajen haɓaka kulawar ƙashin baya ko inganta daidaito gaba ɗaya.

Kula ko inganta matsayin kashin baya

A zahiri, binciken dayayi na marasa lafiya 25 tare da scoliosis ya gano cewa waɗanda sukayi aikin Side Plank suna ganin ci gaba a cikin ƙwanƙolin scoliotic na kashin baya (wanda aka auna azaman Cobb angle).

Don nuna ci gaba, mahalarta wasan motsa jiki na yoga na dakika 90, a kan kusan kwanaki 6 a mako, na ɗan fiye da watanni 6.

Fa'idodi masu amfani na yoga don scoliosis

• shimfiɗa wurare da aka ƙarfafa ta hanyar karkatar da kashin baya
• ƙarfafa wuraren da aka raunana waɗanda yanayin kashin baya ya shafa
• ƙarfafa ainihin gaba ɗaya
• maganin ciwo
• inganta motsi da sassauci
• kula ko inganta matsayin kashin baya

Gabatar da yoga

San nau'in scoliosis ɗinka

Idan kuna sha'awar gwada yoga don rage ciwo da kuma gyara ƙwanƙolinku, Elise Browning Miller, babban malamin Iyengar yoga (CIYT) wanda aka tabbatar tare da MA a cikin shakatawa na warkewa, ya ce da farko kuna buƙatar fahimtar abin da tsarin scoliosis ɗinku yake.

"A wasu kalmomin, suna buƙatar yin hoto ta wace hanyar da suke bi ta baya kuma su fahimci juyawa kuma saboda idan ba su san abin da suke yi ba, ba za su fahimci yadda ake yin abubuwan don gyara ƙwanƙolin ba," in ji ta .

Fara da numfashi mai hankali

Lokacin da Miller ke aiki tare da ɗaliban da ke da cutar scoliosis, da farko ta mai da hankali kan numfashi na yoga tare da sauƙaƙan maganganu don kawo numfashi a cikin wuraren da aka matse, inda numfashi ke da rauni.

"Idan akwai matsi na cizon ta a gefe ko gefen baya inda scoliosis a kaikaice da juyawa, to mikewa wannan yanki na iya taimakawa rashin jin daɗin," in ji ta.

"Hanyar ya kamata duka biyun sun hada da rage ciwo da kuma gyara kwayar cutar," in ji Miller. Wancan ya ce, ta nuna cewa mafi mahimmanci shine a rage zafi ko rashin jin daɗi da kuma hana ƙwanƙwasawa ta zama mummunan, wanda za a iya yi tare da madaidaiciyar hanyar zuwa yoga.

Yarda da motsawa na iya zama daban don dama da hagu

Jenni Tarma, ƙwararren likita na Yoga Medicine®, ya ce yayin amfani da yoga don taimakawa gudanar da scoliosis, ya kamata ku tuna cewa rarraba tashin hankali a cikin kayan da ke kewaye ya zama ba daidai ba saboda karkatarwar kashin baya.

"Mafi mahimmanci, kyallen takarda a gefen lanƙwasa na lankwasa sun fi guntu kuma sun fi ƙarfi, alhali kuwa waɗanda ke gefen layin suna cikin tsayin daka da ci gaba, kuma wataƙila sun fi rauni," in ji ta.

Mikewa ko ƙarfafa inda ake buƙata

Tabbas, Tarma ya ce makasudin shine a sake kafa wani ma'auni kuma a yi kokarin samin abubuwa da kyau tare da:

• niyya miƙa a kan ƙuƙwalwar ko gajartaccen gefe
• ƙarfafawa akan maɗaukaki ko tsayin daka

Tsallake matsayin, kowane matsayi

Ta kuma tunatar da ɗalibai cewa tun da akwai iyakoki masu yawa tare da kewayon motsi, ya kamata ku ji daɗi kuma ku sami ƙarfin tsallake abubuwan da ba za su iya yiwuwa ko masu amfani ba. Yana da mahimmanci koyaushe yin aiki a cikin damar ku.

Ba malami kwarin gwiwa

Abu ne na yau da kullun ga masu koyarwa suyi motsi yayin karatun yoga kuma suyi gyara ga yanayin mutum.

Tarma ta ce: "Canje-canje a cikin ajuju ba lallai bane a kan tebur ba," amma tabbas zan ba da shawara a sanar da malamin abubuwan da ya kamata kafin aji da kuma sanar da su gaba daya idan za ku fi so kada ku daidaita da kowane dalili. ”

Yin yoga tare da scoliosis

Game da hanyar yoga, Miller ya fi son Iyengar saboda yana mai da hankali kan daidaitawa da ƙarfafa wayar da kan jama'a, da sassauƙa.

"Wannan hanya ce ta warkewa, sannan kuma, sanya hankali shine mabuɗin ga wannan tsarin (yin zuzzurfan tunani) inda zaku tsaya cikin tsayi da isa ku daidaita da cutar ku ta scoliosis," in ji ta.

Yoga yana ɗaukar scoliosis

Yoga ya nuna cewa Miller ya bada shawarar scoliosis sun hada da:

• Rabin Gaba Bend (Ardha Uttanasana)
• Karen da ke Fuskantar ƙasa (Adho Mukha Svanasna) tare da bel a kusa da ƙofar don motsawa don faɗaɗa kashin baya
• Farin Fari (Salabhasana)
• Bridge Pose (Setu Bandha)
• Side Plank (Vasisthasana)
• Iftaga Legaƙarin Sideafa Anafa (Anantasana)
• Dutsen Dutse (Tadasana)

Sauran ayyukan motsa jiki don scoliosis

Yi amfani da bolsters, rollers, ko wasu kayan haɗi don shimfiɗawa

Miller ya kara da cewa goyan bayan budewa, kamar kwanciya a kan karfi, da kuma numfashi mai gyara, kamar kwanciya a gefen ka inda tsinkayen kwayar scoliosis yake, na iya zama da amfani. Yana buɗe bugun numfashi kuma yana gyara ƙwanƙwasa.

Yi aiki da yanayin ku

Hakanan sanarwa na gaba shine maɓalli, kuma Miller ta ce tana koyar da shi tsakanin tsayayyun al'amura, kamar a cikin tsaunin dutse.

Gwada juyawar baya mai laushi da lankwasa gefen

Sauƙaƙan motsi kamar juyawar kashin baya da lankwasawar gefe na iya taimakawa sosai wajen magance rashin daidaituwa. Koyaya, Tarma ya ce saboda rashin daidaituwa, waɗannan motsi zasu zama mafi ƙalubalanci a gefe ɗaya fiye da ɗayan.

“Manufar ita ce a horar da mafi kyawun motsi da aiki a bangaren masu rauni. Misali, idan karkatarwa zuwa dama ya fi zama kalubale, wannan bangare ne da za mu mayar da hankali a kai, ”in ji ta. Kuna iya yin karkatarwa da lankwasawar gefe a cikin yanayi mai sauƙi, ko dai a ƙasa ko a kujera.

Arfafa zuciyar ku

Wancan ya ce, Tarma ya nuna cewa aƙalla wasu ayyukan su kasance masu aiki, ma'ana kuna amfani da jijiyoyi da tsokoki na baya don aiwatar da motsi, sabanin amfani da hannayenku ko hannayenku don jan hankalin kanku zuwa matsayin. "Sakamakon lokaci mai tsawo yana buƙatar ƙarin ƙarfin aiki don canzawa kashin baya zuwa matsakaicin matsayi," in ji ta.

Yi aiki don daidaitawa, ba daidaito ba

Kuma yayin da cikakkiyar daidaituwa ba zata iya samuwa ko ma dole ba, Tarma ya ce yin aiki da shi na iya taimakawa rage rashin jin daɗi da haɓaka ingantaccen aiki.

Nasihun gwani kan farawa

• Samun umarni na sirri. Lokacin farawa tare da yoga, Tamra ya ba da shawarar zaman na sirri tare da malamin ilimi kafin shiga cikin azuzuwan jama'a. Tarma ta ce "Wani malamin da ya koyar yadda ya kamata zai iya taimakawa wajen gano lalatattun hanyoyin kwantar da hankulan kashin baya, samar da dabarun kula da lafiya, da kuma samar da hanyoyin gyara a cikin ajujuwan jama'a."
• Yi aiki kowace rana. Miller ya ce aikin yau da kullun yana da mahimmanci, koda kuwa don ɗan gajeren lokaci. "Ta hanyar yin aiki na yau da kullun, zaku iya ilmantarwa da yin tasiri a jiki don samun ƙarin daidaituwa daga jikin asymmetrical," in ji ta.
• Guji juyawa ko kuma abubuwan da zasu cutar. Shawarar Ahmed? Yana da hikima a guji matsayin yoga wanda ke haifar da ciwo sama da matakin 2 akan sikeli na 1 zuwa 10. “Gabaɗaya, Na gano cewa juya baya yana haifar da mafi yawan ciwo saboda matsin lamba akan ƙashin baya,” in ji shi .
• Yi aiki tsakanin sassauƙarku da zangon motsi. Ya kuma ba da shawarar guje wa sanya damuwa kan matakan sassaucin jikinku, musamman don masu farawa. Hakanan yakamata ku sauƙaƙa duk wani tsammanin game da yadda ya kamata hoto ya ji. "Tare da lokaci da aiki, kowa na iya inganta aikin yoga," in ji Ahmed.