Wadanda ke cikinmu waɗanda suka "kai ga wasu shekaru" (watau baby boomers, tsofaffi da tsofaffi) na iya sanin da ciwon ƙwayar cututtuka. Arthritis (osteoarthritis), yanayin da yatsun kafa kusa da kasusuwa da haɗin gwiwa ya ɓace, zai iya zama mai zafi sosai. Har ila yau, yana sa cibiyoyin su kara ƙarfafa, yin ayyukan yau da kullum da wuya a yi. Osteoarthritis yana tsammanin yana faruwa mafi yawa tare da tsufa, ƙarfin maimaitawa ko bin rauni ko cuta zuwa ga haɗin gwiwa.
Kullum, masu samar da kiwon lafiya sunyi amfani da matakai masu yawa don kulawa da ciwo da sauran alamu na wannan yanayin. Alal misali, likitanku ko likitancin jiki na iya ba da shawara akan hanyoyin da za ku iya kare gidajenku, da kuma yin aiki a kan wuyar kuɗin da kuka yi tare da gwaje-gwaje masu sauki. Kuma ta iya yin la'akari da ku don daidaita aikinku tare da hutawa don kauce wa matsa lamba marar muhimmanci a kan kashin baya lokacin da tsokewarku ya yi rauni. Wannan ƙari ne ga kowane magani likita naka zai iya rubuta maka.
Aiki don Gudanar da cututtukan cututtuka na asibiti
Idan kana kawai zuwa "wannan zamani," za ka iya nemo maɓallin gudu wanda zai taimaka maka ka kauce wa wannan yanayin gaba daya. Mafi mahimmancin maɓallin sihiri ba ya wanzu, amma motsa jiki, musamman ma kewayon motsi na motsa jiki, tabbas shine mafi kyawun ka.
Kuma idan kun kasance da kyau a cikin manyan shekarun ku, likitanku (sau da yawa) sunyi shawarar cewa kuyi aiki a kai a kai don magance matsalolin haɗin gwiwa da jin zafi.
Me ya sa?
Hanyoyin motsi ne na farko na tsaro lokacin da ake hana ciwon ƙwayar asibiti da kuma ƙaddamar da ci gabanta a farkon matakan, in ji Debbie Turczan, wani likita a asibitin likitancin asibitin Presbyterian dake birnin New York na Weill Cornell a New York. "Har ila yau, kyakkyawan tsari ne na rage yawan ciwo," in ji ta.
Duk da yake sassauci da kewayon ayyukan motsa jiki sune mahimmanci don gudanar da alamun cututtuka na karɓan wucin gadi, ƙarfafa wuyansa yana taka muhimmiyar rawa.
Ƙarfafa Ƙunƙarar Muscle don Rikicin Arthritis Abun da ke Cikin Ƙunƙara
An tsara tsokoki a kusa da gadon kasusuwan don tallafawa wuyansa da baya. Tare da kewayon motsin motsi (wanda ya kamata ka kasance na farko na tsaron gida), za a iya bunkasa ciwo na arthritis mai wuya idan ka karfafa ƙarfinka. Wannan shi ne saboda lokacin da tsokoki suke nufin tallafawa kashin baya suna da rauni sosai don cika nauyin su, matsa lamba da matsawa. Matsakaicin da kashin baya na iya haifar da zafi kuma kara cigaba da ciwon maganin ka.
Shirin ƙarfafawa don taimakawa wajen kare haɗin gwiwa da kuma taimakawa ciwo da ke haɗuwa da ƙwayar wucin gadi na ƙananan tsofaffin ƙwayoyin tsofaffin ƙwayoyin tsofaffin ƙwayoyin tsofaffin ƙwayoyin tsofaffin ƙwayoyin tsofaffin ƙwayoyin muscle - in ji Hagit Rajter, mai kwantar da hankali a jiki a Cibiyar Harkokin Kasuwanci a New York's Hospital for Special Surgery. Wadannan kungiyoyi masu tsoka suna kiransa (magunguna yana nufin wuyansa), fuka-fuka (furotin yana nufin kusa da spine) da kuma suboccipitals. Yunkurin suboccipital ne kawai a ƙarƙashin kwanyar baya.
Rajter ya ba da shawarar yin amfani da ƙarfin wuyan ƙarfafa na asali:
1. Cervical Retraction
A cewar Rajter, yaduwar motsa jiki na ƙarfafa tsokoki (madaidaici da kuma tsayi) a gaban kuma ya sassauta wadanda suke baya.
Kuna iya zauna ko kwanta don aikin motsa jiki. Idan kana kwance, saka tawul din "2 zuwa 3" a wuyanka don tallafawa da ta'aziyya. Idan ka zauna, ka tabbata yana da kyau .
Fara da kai tsaye. Ba tare da tayar da chin (sama ko ƙasa) ba, danna kanka a baya. Manufar shine a mayar da ita zuwa maƙallin inda ya dace da shafin kashin ka. Kuna iya jin dadi a bayan wuyan ku. Dakata kuma maimaita.
ko mafi cikakken bayani game da:
- Abun kullun don matsayi na gaba zai iya taimakawa wajen shirya ku don yin maƙasudin motsa jiki
- Harkokin ƙwaƙwalwar ƙwayar jiki yana yin umarni
Rajter ya bada shawarar yin fam 5, sau 5 a kowace rana, domin yawanci 20 zuwa 30, amma ta ce yadda kake karya shi ba abu ne mai muhimmanci ba. A wasu kalmomi, za ku iya yin duk 20-30 a yanzu a maimakon guda 5 sau biyar sau ɗaya a kowace rana, idan wannan yana aiki mafi alhẽri a gare ku. Manufar ita ce cewa kana buƙatar kammala 20-30 kowace rana don yin bambanci a wuyanka ƙarfin tsoka.
2. Go Isometric
Baya ga magungunan kwakwalwa na jiki, ƙarfafa ƙarfin wuyansa ya ƙunshi aikin isometric. Karkashin ƙwayar ƙwayar ƙwayar ƙwayar tsohuwar jiki shine wanda yake da mahimmanci. A wasu kalmomi, irin wannan takunkumin ba zai haifar da motsi ba. Misali na haɗin gwiwar isometric shine abin da ke faruwa a kan tsokoki na gaba (a gaban manya babba) lokacin da kake rike da jakar takalma tare da gwiwar kafa ka amma ba tare da motsa hannunka ko ɗaukar jakar ko'ina ba, in ji Rajter.
Dukkan Turczan da Rajter sunce aikin motsa jiki shine magani na kwarai don kula da bayyanar cututtuka na karɓan wucin gadi. Dukkan masu warkarwa biyu sukan fara marasa lafiya tare da juriya mai ƙarfi (wanda ke nufin amfani da ƙasa - kimanin kashi 50 cikin dari - matsa lamba fiye da max).
Turczan yana cigaba da ciwon marasa lafiya tare da aikin da ya fi kalubale idan sun shirya. Rajter ya ba da umarnin musamman don wuyan ƙarfin isometric mai ƙarfi tare da ni:
Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarshen Isometric
Cervical (ma'anar wuyansa) gyare-gyare yana faruwa yayin da kake kunnen kai a gaba, kuma yaduwar tsohuwar jiki yana faruwa a yayin da kake kunyar kanka. Kodayake kuna maida hankalin kan motsi kan ku a lokacin aikin motsa jiki, aikin gyare-gyare da kuma tsawo wanda muke nema a cikin wuyansa. Yatsun da suka shafi wannan aikin ana kiran su juyawa (tsoka a gaban wuyansa) da kuma extensors (tsoka a bayan wuyansa).
Zauna ko tsaya. Sanya dabino ɗaya hannun goshinka kuma a hankali ka danne shi, amma ka tsayayya da motsi tare da kai. A wasu kalmomi, yayin da hannuwanka ya shiga cikin goshinka, za a danne kanka a hannunka. Riƙe a ƙidaya na 5. Kamar yadda sauran darussan, Rajter ya ce yin abubuwa 20-30 daga cikin waɗannan dole ne amma kuna iya karya rukunin kuma ya nuna yadda kuka so.
Maimaita hannunka a baya na kwanyarka, danna hannunka gaba, da kai a cikin hannunka.
Isometric Tsakanin Aboki Muscle Ƙarfafawa
Ƙarƙashin wuyan wuyansa yana nufin mahimmanci don karkatar da kai zuwa gefe ɗaya . Yatsun da suka shafi wannan motsa jiki ana kiranta sassauci na waje.
Sanya dabino a kan haikalin hagu ka kuma danna kunnen hagu zuwa ga kafadar hagu. Yi tsayayya da motsi na kanka tare da hannunka. Riƙe a ƙidaya na 5. Sake komawa zuwa farkon wuri sosai sannu a hankali. Yi da yawa daga cikin wadannan (har zuwa 20-30 da Rajter ya bada shawarar) kuma maimaita a gefe ɗaya.
Tare da wasan kwaikwayo na isometric, Rajter ya ce yana da mahimmanci don motsawa sannu a hankali, musamman ma lokacin da kake kwantar da hanzarin muscle da kuma mayar da kai zuwa matsayin tsaye. "Ƙungiyar wucin gadi ce mai mahimmanci da kuma inda yake da mahimmanci don kauce wa jolting," inji ta. Har ila yau ta yi la'akari da yin motsi. Wannan saboda bouncing ba ya haifar da ƙarfafa, ta gaya mani.
Ga mutanen da suka fi karfi, Turczan ya bada shawarar ɗaukar kanka lokacin da kake ƙarfafawa da kuma shimfidawa. Alal misali, yayin da yake cikin matsayi na plank, tabbatar da cewa kada ku bari ku bar. "Mutane da yawa suna da girma da kuma karfi lokacin da suke yin hakan," in ji ta, "amma sun bar kawunansu. Wannan yana riƙe da tsokoki na wuya. "
Sources:
Cervical Spondylosis (Arthritis of Neck). Cibiyar Nazarin Ƙwararrun Orthopedic American. http://orthoinfo.aaos.org/topic.cfm?topic=a00369 Last Update. Nuwamba 2009.
Tambayar Telephone. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Therapist, Cert. Masanin ilimin likita na McKenzie, Cibiyar Nazarin Gwiwar Nazarin Lafiya, Cibiyar Nazarin Harkokin Kasuwanci, Asibitin Harkokin Kiwon Lafiya, Birnin New York. Satumba 2011.
Interview Email. Turczan, Debbie, MSPT, Magungunan Lafiyar jiki da Yoga. New York City. Satumba 2011.