Ayyukan yoga zasu iya taimakawa rage rage ciwon motsi na kafar mota carpal (CTS). Wani binciken da aka wallafa a cikin Journal of the American Medical Association a 1998 ya tabbatar da cewa mahalarta da suka yi yoga a tsawon mako takwas sun nuna kyautatawa a yanayin su idan aka kwatanta da waɗanda basu yi yoga ba. Yoga da aka jaddada a cikin wannan binciken ya mayar da hankali kan bude, shimfiɗawa, da kuma karfafa haɗin jikin jiki. Tsarin yoga wanda ya haɗa da wadannan nau'o'in, da kuma guje wa waɗanda ke da matsin lamba a wuyan hannu, na iya ba da taimako ga masu fama da CTS. Ya kamata a lura cewa babu yoga da zai iya warkar da CTS kuma ya kamata a shawarci likitanka kafin a gwada wani sabon farfadowa.
Hanyoyin da za a iya kauce wa nauyin jikin jiki a kan wuyan hannu ya kamata a kauce wa ko gyaggyarawa. Wadannan sun hada da Downward Face Dog, Plank, da kuma mafi yawan Arm Balances.
Sauyawa sun haɗa da sanyawa tare da ƙuƙwalwar ƙuƙwalwar maimakon ƙwararrun dabino, saboda hakan yana rage matsa lamba akan wuyan hannu. Don kaucewa sanya nauyin nauyin a wuyan wuyan hannu, zaka iya gwada Dog Downward tare da ƙananan faɗakarwa a bene, kamar yadda aka nuna a cikin Dolphin.
Inganta Matsayinka
Nasara mafi kyau a cikin matsayi zai taimake ka ka guje wa danniya da ke taimaka wa CTS. Dutsen Gida - Tadasana wuri ne mai kyau don farawa, domin yana haifar da sanarwa game da sassan layi da mai kyau, wanda za'a iya fassara zuwa ayyukan yau da kullum kamar zama a tebur.
Sanya Wrists
Anjali Mudra, ko matsayi na addu'a, mai kyau ne don wuyan wuyan hannu tun lokacin da yawancin matsa lamba ke sarrafawa sosai. Idan zaka iya cika sakon wucin gadi ba tare da ciwo ba, gwada yin matsayi na baya a bayan baya a maimakon. Ana kiran wannan Kashe Gida ko Asiri.
Bude Kwando
Matsayin da aka yi a cikin Cow Face Pose - Gomukhasana da Eagle Pose - Garudasana, wanda za a iya yi a matsayi na matsayi, zai ba da kyau ga matakan da aka yi amfani da shi a cikin kwanakin da ake amfani da su a kan kwamfutar kwamfuta.
Backbend
Backbends zai iya taimakawa wajen magance nauyin haɗin kai wanda ma'aikata ke ci gaba. Aikin da aka goyi baya yana da kyau, mai sauƙi. Mai girma yogis zai iya gwada Bow Pose - Dhanurasana (hoton), cikakken abincin da ba zai sanya lamba a wuyan wuyansa ba kamar Farsar Wuta, wanda ya kamata a kauce masa.
Zane a Gidanku
Kashewa a cikin aikin yau don yin wannan yoga na shimfidawa a kan tebur shine hanya mai kyau don kauce wa mawuyacin haɗari. Wadannan suna iya rage danniya da kuma taimakawa tashin hankali (za su iya sa ka kara inganta).
Source:
> Garfinkel MS, Singhal A, Katz WA, Allan DA, Reshetar R, Schumacher HR Jr. Yoga na taimakawa wajen maganin ƙwayar motsi na carpal: gwajin gwagwarmaya. JAMA. 1998 Nov 11, 280 (18): 1601-3.