Nemi Taimako Daga Raunin Ƙananan Bincike kuma Ya Kashe Rauni
Gwaje-gwaje da kuma gwaje-gwajen wasu daga cikin hanyoyin da za a iya magance yawan ciwon baya . A gaskiya ma, Cibiyar Nazarin Tsaro ta Duniya da Harkokin Jirgin Lafiya a shafin yanar gizon su cewa "motsa jiki na iya zama hanya mafi mahimmanci don sauke farfadowa daga ciwo mai rauni."
10 Nunawa da Ayyuka don Taimako Ƙarfin Kisa
Ta hanyar koyon wasu kariya, tasiri mai kyau da kuma nunawa, yawancin mutane zasu iya samun taimako daga jinƙan ciwo. Tabbatar magana da likitan ku kafin ku fara shirye-shirye ko motsa jiki.
Sanya 1: Tsawo
Ku kwanta a ƙasa tare da ƙafafunku duka duk hanyar da ke bayanku. Ɗaga kai ka kuma dawo da baya yayin taimaka wa jikinka tare da makamai. Kulle ɗakunan ku a mike kuma ajiye hannayenku ta gefenku za su kara hanzari.
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Datsa 2: Gyara Gyara
Talla da tsokoki da juya juyarka ta hanyar zama da kyau kuma juya kafadun zuwa daya shugabanci kuma riƙe a cikin wannan matsayi. Tattaunawa a kan motsa jiki na motsawa zai taimake ka ka yi hakan ta hanyar amincewa.
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Datti na 3: Gudun hanyoyi
Za a iya aiwatar da ƙirar ƙuƙwalwar a matsayin wuri na zama. Kulla hannayenka tare kuma yaɗa gaba. Tsayawa hannunka ya mike, lanƙwasa jikinka a gefe guda, sa'annan ka riƙe maƙallin. Maimaita a cikin kishiyar shugabanci. Kamar yadda yake tafiya, ana iya yin wannan a cikin motsa jiki.
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Sanya 4: Hamstring Stretch
Hanyar Hamstring yana da mahimmanci a kunsa a cikin duk wani baya da aka yi. Matsayi mai kyau ba ya dogara ba ne kawai a kan sassaucin baya ba amma har da tsokoki da ke danganta abubuwan da ke damunku zuwa ga baya.
Hanyar Hamstring yana iya yin hanyoyi masu yawa. Wata hanya mai sauƙi shine kasancewa tare da kafaɗa ɗaya tare da sauran abin da ke ciki. Riƙe zuwa taɓa taɓa yatsun kafafunku.
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Aiki 1: Crunch Abdominal
Ɗaya daga cikin ƙungiyoyin muscle mafi muhimmanci don ƙarfafa a yayin da ake ƙoƙarin sauya ciwon daji shine ƙwayoyin ciki. Samun ƙafafunku a kan motsa jiki na amfani yana amfani a yayin yin motsi saboda yana taimaka wajen mayar da hankali a kan tsokoki ba tare da batawa baya ba.
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Matsalolin 2: Wasan Kwallon Ƙwallon Ƙwallon
Yin amfani da motsa jiki na motsa jiki zai iya ƙarfafa motsa jiki na ciki na crunch. Koma a baya a kan kwallon tare da ƙafafunku a tsaye a ƙasa. Ɗaga kai da kafadu tare da abs. Lokacin da kake da kai da kafadu, ka riƙe jikinka a cikin wannan matsayi, maimakon komawa baya.
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Aiki na 3: Taswira
Za a iya yin kwakwalwa tare da ko ba tare da motsa jiki ba. Ku kwanta a ƙasa, ku kuma karfafa kanku, ku daidaita kawai a kan yatsunku da yatsunku (a kan kuji idan kuna amfani da ball). Sashin muhimmin ɓangaren shirin shine ɗaukakar wutar lantarki, ba tare da kullun kasa zuwa sama ba.
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Aiki 4: Danna
Ɗauren benci mai sauƙi yana taimakawa wajen motsa jiki da baya. Don yin wannan aikin yadda ya dace, kwanta tare da baya da ake goyan baya a benci ko motsa jiki. Kada ka mayar da hankali ga nauyin da kake danna, amma a kan tsari da iko. Latsa nauyin nauyi a yayin da kake yin kwangila da tsokoki na ciki da kuma tallafawa baya.
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Aiki na 5: Gyara Fly / Dumbbell Row
Ƙarfafa ƙuƙwalwar baya za a iya cika tare da jigon zartar da juyawa ko kuma juya ƙwayar ido. Yin amfani da wasan motsa jiki yana da amfani don tallafa wa jiki, amma ba dole ba ne don yin waɗannan darussan. Kamar yadda aikin motsa jiki, mayar da hankali bai kamata ya zama nauyin nauyi ba, amma don amfani da iko tare da ƙungiyoyi.
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Motsa jiki 6: Bicycle
Dole ne a fara motsa jiki / motsa jiki a hankali. Yayinda yake kwance a baya tare da makamai da aka sanya a gefen kai, ka kawo gwiwoyi zuwa kodin gwiwa. Dakata, kuma kawo kishiyar kullun ga sauran gwiwa. Yayin da kake zama mafi sauƙi, hanzarta tsari don kama da motar motsa jiki.
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Ƙarin Baya Baya
Wannan jerin ba shi da wani cikakken nazari akan duk bayanan baya da kuma shimfidawa. Maimakon haka, wannan ya kamata a yi amfani dashi azaman farawa. Yin aiki tare da gwani na horar da likita ko mai ilimin likitancin jiki ya kamata ya zama ɓangare na tasowa shirin don sauke ciwon baya.
Sources:
Cibiyar Nazarin Ciwon Magungunan Tsaro da Harkokin Tsaro da Kuta "NINDS Back Pain Information" Disamba 21, 2009.