Ayyuka don osteochondrosis na lumbar kashin baya

Mutane da yawa sukan sha wahala a yankin na lumbar, wanda zai iya haifar da dalilai daban-daban, alal misali, aikin sintiri, ƙaruwa ta jiki, rashin dacewa a lokacin barci, da dai sauransu. A wannan yanayin zai taimaka wajen maganin rashin jinƙai, wanda za'a iya yi a gida. Yana da matukar muhimmanci a san hanyar da za a yi daidai, don kada ya kara yanayinka da kuma samun sakamakon da ake bukata.

Wadanne ayyukan da za a yi tare da osteochondrosis na kashin lumbar?

Na farko, wasu kalmomi game da amfanin wannan horo. Suna taimakawa wajen ƙarfafa tsokoki , fadada raguwa na tsakiya, wanda ya ba ka izinin cire ƙwayoyin da aka yi da ƙuƙwalwa, inganta yanayin jini da kuma taimakawa tashin hankali, don haka sun kasance kayan aiki na duniya a yaki da cututtuka daban-daban na baya.

Akwai dokoki da dama da ya kamata a yi la'akari da lokacin yin wasan kwaikwayo don taimakawa ciwo a cikin ƙananan baya. Dukkanin ƙungiyoyi ya kamata a yi sannu a hankali kuma sannu a hankali. Babban muhimmancin numfashi ne, saboda haka an yi kokari wajen yin kokari, kuma a kan fitarwa - jiki ya kamata ya shakata. Yana da muhimmanci a yi aiki akai-akai kuma don fara horo ya kamata a yi a kowace rana, in ba haka ba akwai wani sakamako. Kowane motsa jiki na farko ya yi maimaita sau 10, sa'an nan, mayar da hankalin kan jiharka, ƙara yawan kuɗi. Idan a lokacin rashin jin daɗi akwai alamun jin dadi , to lallai ya dace ya dakatar da shawarci likita.

Ayyuka na ciwon baya:

1. Twisting . Ɗauki matsayi na kwance, tare da hannunka. Jada kafafun kafa a kusurwar dama a gwiwoyi. Jiki ya kamata ya tsaya, amma kafafu suna ɗauke da hagu, sa'an nan kuma zuwa dama, don haka yana yin karkatarwa. A ƙarshen wuraren, jinkirta na dan lokaci kaɗan. Yana da mahimmanci, a yayin da yake juya jiki, to exhale.
2. Cat . Wannan aikin za a iya yi ko da tare da ciwo mai tsanani a cikin ƙananan baya. Shirya a kowane hudu, ajiye hannunka kai tsaye a ƙarƙashin kafadunku. Kashewa, tanƙwasa baya kamar yadda ya yiwu domin yana da siffar arc. Dakatar da ɗan gajeren lokaci a cikin wannan matsayi, sannan kuma, a hankali ya lanƙwasa. A lokacin motsa jiki, hannayensu da ƙafafunsu ba su da tsayi.
3. Rabin gada . Ɗauki matsayi na kwance, sanya hannayenka a jiki, kuma tanƙwara gwiwoyi. Raɗa ƙwanƙarar sama don haka jikin zai zama madaidaiciya. Tsaya a cikin wannan matsayi kamar yadda ya kamata ba tare da riƙe da numfashinka ba. Bayan wannan, sannu-sannu ka rage ƙwanƙashin ƙasa.
4. Superman . Ɗauki matsayi na sama a cikin ciki, yada hannunka a gabanka. A kan tayarwa, a lokaci guda tada kafafu da jiki na sama, a kunya a baya. Kulle matsayi na dan lokaci, amma kada ka riƙe numfashinka. Sannu a hankali zuwa ƙasa, huta na ɗan lokaci kuma maimaita sau da yawa.
5. Sphinx . An yi amfani da motsa jiki ta jiki tare da ciwo mai rauni a yoga. Matsayin farko, kamar yadda a cikin halin da ya wuce, kawai ya kamata a sanya girmamawa a kan ƙirarrun, kuma a gefen kafaɗun ya zama ƙila. A lokacin motsa jiki, ƙafafu da dabino ya kamata su tsaya. Ya kamata a kwashe kasusuwa zuwa kasan don ƙara yawan ƙwayar jini a cikin ƙananan baya. Tsaya a wannan matsayi na minti 1-3.
6. "Ciyar da apples . " Tsaya tsaye tare da hannunka. Ɗauke da hannun ɗaya, kamar ƙoƙarin girke apple. Jingin gwiwa da ketare kuma yada cinya. Mutuwar ƙwaƙwalwa, gwada ƙoƙarin hana ƙwayar baya. Exhale da shakatawa. Maimaita wannan a cikin wasu shugabanci.
7. Tsaida zuwa gaba . Tsaya tsaye, kafafu kafafu. Jingina gaba, motsa hannunka a ƙasa. Ba lallai ba ne a dogara ga hannayensu, saboda kawai suna inganta girman bayan baya, don haka tabbatar cewa sun kirkiri wata layi tare da kashin baya. Tsarin jiki yana maida hankali a kan sheqa kuma ya kasance a cikin wannan matsayi, ba manta game da numfashi ba.