Yoga An goyi bayan Tsarin Wuta don Sauya Kushin

1 -

Amfanin Takaddun Tsuntsauran Matsayi

Yoga yana goyon bayan gadar gada zai iya taimakawa wajen rage ƙananan ciwo. Ga wasu daga cikin wadatar da ake amfani da su:

• Ta hanyar sa gaba da cinya naka, zai iya canza ma'auni tsakanin ƙarfin da sassaucin ƙwayar jikin ka.
• Samun kwatangwalo a cikin iska na iya gabatar da / kara haɗin gwiwa, hadin gwiwa da kuma kula da kullun.
  • Yana daukan kalubalancin ƙin ƙwallon ƙuƙwalwa cikin sararin samaniya, bada ƙirar sabon canji don warwarewa ta hanyar ƙarfi da kuma shimfiɗa .
  • Gidan da ke tallafi zai iya ƙonewa ko ma ƙarfafa magungunan ciki da ake bukata domin sarrafawa da tasirin pelvic.
  • Yana ƙarfafa matsakaicin matsayi na ƙashin ƙugu, wadda ke karanta ƙwayoyin ƙafa don aikin warkewa.
• Wannan matsayi na iya taimakawa ƙarfafa tsokoki.

2 -

Daftarin Tsuntsauran da aka goyi bayan da kuma Kushin baya

Yayin da aka sake raunata wani rauni, zai fi kyau aiki a matsayin da zai samar da mafi kyawun maganin cututtuka. Da zarar ka kafa kanka a cikin gadawar da ke taimakawa, dauki lokaci ka lura idan wani daga cikin alamun bayyanarka ya kasance. Idan haka ne, dakatar da zaman kuma ka tambayi likita idan mai yiwuwa ya dace don yanayinka na musamman. Idan ba ku lura da bayyanar cututtuka ba, ko kuma idan kun sami lafiya daga mai kiwon lafiya, sake gwadawa.

Daftarin Tsarin Gida da Ƙarancin Saurin Ƙari

Masana sun bayar da shawarar yin gyare-gyaren haɓakawa bayan raunin baya baya. Idan kana da ciwo mai tsanani ko tartsatsi, zaka iya zama mafi alhẽri a jira har sai an kammala aikin, kafin ɗauka gadon da aka tallafi. Wannan ya ce, idan matsayi ya sa kaji ya ji daɗi, zai iya zama hanyar da za a ci gaba ba tare da kullun abubuwa ba. Tattauna wannan tare da likita ko likitan kwakwalwa idan ba ku da tabbas.

3 -

Warke Up tare da Pelvic Tilt

Warm up for the bridge bridge ya kasance tare da pelvic karkatar. Wannan shi ne a hankali ya shimfiɗa tsokoki na ƙananan baya da ƙananan ƙwayar.

Yayin da kake motsawa, girmama iyakar wahalarka don kaucewa magance duk wani matsala na baya ko ciwo da kake da shi. Idan an lalata yankin, yana da kyau mafi kyau don dakatar da zaman motsa jiki kuma kula da shi.

4 -

Ana jin dadin goyon baya - Mutumin da yake da Saurin Biki Kamar Mai Farawa

Game da Yoga Expert, Ann Pizer yana da rubutun da aka kwatanta da misalin yadda za a yi tashar da ake tallafawa. A ciki, ta bada 2 fassarori: Farawa da kuma ci gaba.

Sashin farawa, tare da toshe a ƙarƙashin sacrum, shine mafi dacewa idan kun sami matsalar baya. Wannan shi ne saboda yana bayar da ƙarin goyon baya ga wuraren da ke fama da rauni ko kuma wanda ba ya da wata damuwa, wanda zai iya rage yiwuwar sake raunana.

Matsayi na toshe a ƙarƙashin sautinka ya zama irin wannan lambar sadarwa a fadin baya. Wannan lamari ne na jeri na asali dangane da sacrum , coccyx da baya baya - ba game da kokarin muscular ba. Dole ne a ba da jakar da farko; toshe ya kamata kada ya kasance marar kyau ko kuma girman cewa yawancin goyon baya an miƙa shi ga coccyx ko baya baya kuma kadan kawai ga sacrum.

5 -

Hip, Core, da kuma Kayan baya suna Amfanin Daga Tsarin Tsarin

A cikin gada mai kwakwalwa, ƙananan ciki, baya, hip da hamstring tsokoki suna aiki tare don kawowa da kuma kiyaye jiki a cikin iska. Yana da haɗin gwiwa mai yawa, wanda masana da yawa sunyi imani shine hanya mafi kyau don kunna, amfani da ƙarfafa zuciyarka.

Binciken binciken bincike na 2006 da aka buga a mujallar ta BMC Musculoskeletal Disorders ya nuna cewa yin gyare-gyare na yin amfani da tsokoki na ciki don yin aiki don magance matsakaicin matsakaicin matsakaici.

Ma'aikatan suna taimakawa wajen kafawa da kula da kwaskwarima da ƙananan baya. Wannan yana da mahimmanci idan ka yi la'akari da cewa gada ta kawar da farfajiyar da ke ƙasa daga baya daga ƙashin ƙugu. Gidan da ke tallafawa ya samar da matsakaici lokacin da shingen ya sanya ƙarƙashin sacrum.

_Sources:

_{Cairns, Mindy C. PhD, MMACP, MCSP, MSc (Manip Ther) *; Karin, Nadine E. DPhil, BSc (Hons), MCSP, PGCE +; Wright, Chris BSc, AFIMA, FSS ++. An ƙaddamar da gwajin ƙaddamar da ƙwarewar ƙwararren ƙwaƙwalwar ƙirar ƙwararren ƙwarewa da na al'ada ta jiki don jinkirin ƙananan jinƙan baya. Spine J 2006 Satumba 1.}

_{Kisner, Carolyn, MSPT da Colby, Lynn Allen, MSPT Harkokin Kasuwancin Lafiya da Dabarun. 4th ed. 2002. Kamfanin FA Davis. Philadelphia, PA.}

_{Martuscello, J., et. al. Binciken na yau da kullum game da ƙwayar tsoka a lokacin motsa jiki. J Mai ƙarfi Cond Res. Yuni 2013. Samun shiga: Maris na 2016. http://www.ncbi.nlm.nih.gov/pubmed/23542879}

_{Stevens VK, Bouche KG, Mahieu NN, Coorevits PL, Vanderstraeten GG, Danneels, LA. Ƙunƙarar ƙwayar tsoka a cikin batutuwa masu kyau a yayin da ake yin gyare-gyare na al'ada BMC Musculoskeletal Disor Satumba 20 2006}