Ayyuka a ƙwanƙwasa ƙwayar sciatic

Sashin ƙwayar cututtuka shine mafi tsawo a jiki, kuma tana da alaka da wasu gabobin ciki. Don dalilai daban-daban, an shafe shi (sciatica) kuma magani a wannan yanayin ya shafi aikin jiki. Ayyuka a yaduwa da cututtukan cututtuka na sciatic don taimakawa wajen inganta yanayin jini, cire ciwo da kunna aikin muscle. Bugu da kari, gymnastics na musamman ya kawar da wasu matsaloli tare da tsokoki da kashin baya.

Ƙungiya na gwaje-gwaje a cikin ƙuƙwalwar ƙwayar sciatic

Da farko dai, ya kamata a ce idan an yi amfani da jijiyar cututtuka , to lallai ya kamata a tuntuɓi mai binciken ilimin lissafin jiki don tsara wani maganin dacewa kuma ya yarda da jerin samfurori don maganin jijiyar sciatic. Domin azuzuwan ɗalibai suyi tasiri, bi waɗannan dokoki:

1. Yana da mahimmanci a lura da yadda za a yi wasan kwaikwayo kuma, idan ya yiwu, ya fi kyau a yi a ƙarƙashin kulawar mai koyarwa don aikin gwaji. Abinda ya faru shi ne cewa rashin dacewa na aikace-aikace na iya kara tsananta yanayin.
2. Don samun sakamakon, horon guda bai isa ba, don haka kana buƙatar yin aiki akai-akai. Ya kamata a yi la'akari da sau biyu a kowane rana.
3. Lokacin da ake jin zafi sosai lokacin zaman, to, tsaya nan da nan kuma ka yi hutu.
4. Yi duk ƙungiyoyi sannu a hankali, guje wa duk wani aiki da ya ɓace.
5. Zaka iya aiki a gida, babban abu shi ne cewa shimfidar wuri ya kamata ya kasance mai ɗorewa da kuma m.
6. Yana da muhimmanci muyi la'akari da cewa koda kuwa ciwo ya tsaya, babu buƙatar dakatar da dakatar da karatun, wanda zai taimaka wajen karfafa sakamakon kuma rage haɗarin fitarwa a nan gaba.

Kwayar da ke ƙasa ba ta dace ba idan jin zafi na tsoka da cututtuka na sciatic yana jin zafi, saboda wannan zai kara ƙarfin jin daɗin jin zafi. Yin motsi jiki yana da amfani idan mummunan bayyanar cututtuka suna ci gaba, kuma tare da shi zaka iya sauke tsarin dawowa. Ayyukan da ke ƙasa suna dace da rigakafi.

Ayyuka masu kyau don ƙetare jijiyoyin sciatic

1. Zauna a ƙasa, shimfiɗa kafafunka gaba. Wata kafa ya kamata a durƙusa a gwiwa ta gwiwa kuma ta rufe hannayensa a karkashin gwiwa. Yana da mahimmanci don tabbatar da cewa kashin baya ya zauna. Dole ne a sannu a hankali a kwantar da gwiwa ga kirji kuma a ƙarshen wuri don gyara matsayi na jiki don 10 seconds. A wannan lokacin yana da muhimmanci a numfasa numfashi, ba tare da bata lokaci ba. Bayan haka, sannu a hankali ka dawo da kafar zuwa wurin kuma maimaita motsa jiki a gefe ɗaya.
2. Don yin motsawa na gaba don jijiyar cututtuka, zauna a baya, kuna durƙusa. Saboda damuwa na tsokoki na ciki, ya dauke ƙafafunsa biyu zuwa 15-20 cm daga bene. Yana da muhimmanci a gyara matsayi na na biyu, sa'an nan kuma, dawo da kafafu zuwa matsayi na farko. Yayin da kake yin wannan motsa jiki, ajiye kullun baya zuwa guga. Wajibi ne a yi saiti biyar.
3. Kashewa na gaba zai haɗu da waɗanda suka gabata. Zauna a kan baya, gyaran kafafunku a gaban ku. Tada daya kafa a cikin gwiwa, rike shi da hannunka kuma cire shi zuwa ga kirji. An kafa matsayi na 10 seconds, sa'an nan kuma, sannu a hankali rage ƙafar. Ka tuna cewa ya kamata a ajiye kashin baya a ƙasa kuma kada ka riƙe numfashinka. Maimaita motsa jiki da sauran gefe.
4. Aiki na karshe lokacin da kwarewa a cikin buttock ya san mutane da dama tun lokacin da ake makaranta. Zauna a kasa, a shimfiɗa ƙafafunku a gaban ku. Exhale, danna gaba da shimfiɗa hannunka zuwa ƙafafunka, ƙoƙarin taɓa kirjin ƙafafunka. Yi motsa jiki a hankali, kuma a mafi tsawo, gyara matsayi na 10 seconds, sa'an nan, komawa zuwa wurin farawa.