Mafi kyawun motsa jiki don ƙananan baya da ciwon baya - dabaru masu tasiri

Bincika shawarwari masu taimako kuma gano abin da za ku iya yi don taimakawa rage ciwon baya na baya. Wasu motsa jiki masu sauƙi amma masu tasiri

Ƙarƙashin ciwon baya zai iya bambanta daga ƙananan tingling zuwa ciwo mai raɗaɗi. Ana iya amfani da dabarun jiyya daban-daban dangane da dalilin. Bincika waɗannan shawarwari masu sauƙi kuma gano abin da za ku iya yi a gida don taimakawa rage ciwon baya. Karanta kuma: Ayyukan motsa jiki masu tasiri don kyakkyawan baya da matsayi

Lumbar roll

  1. Kwanta matashin lumbar a kan wani wuri mai wuyar gaske.
  2. Ka kwanta a bayanka don abin nadi ya kasance kusa da ƙananan baya. Kunna gwiwoyinku kuma sanya ƙafafunku a ƙasa. A hankali rage gwiwoyi daga gefe zuwa gefe, haifar da motsi mai juyayi a cikin ƙananan baya.
  3. Yi haka na tsawon daƙiƙa 30-60 don shakata haɗin gwiwa na ƙananan baya.

Wannan babban motsa jiki ne da za ku yi da safe, saboda haɗin gwiwar ku na iya yin tashin hankali dare ɗaya yayin barci.

Mikewa gindi

  1. Zauna kan kujera tare da ƙafafunku a ƙasa.
  2. Haye kafa ɗaya akan ɗayan, gwiwa yana hutawa akan kishiyar cinya.
  3. Riƙe gwiwa da hannuwanku.
  4. Tsayawa baya madaidaiciya, ja gwiwa zuwa kishiyar kafada. Ya kamata ku ji mikewa a gindinku.

Riƙe shimfiɗa don 30 seconds kuma yi sau 3-5 a rana.

Gyaran Glute Stretch

Idan shimfidar gluten da aka kwatanta a sama ba shi da daɗi, akwai madadin. Zauna kan kujera tare da ƙafafunku a ƙasa.

  1. A wannan lokacin, sanya ƙafar ƙafar ƙafar da kuke miƙewa akan kishiyar cinya.
  2. Tsayawa baya madaidaiciya, danna gwiwa zuwa ƙasa da hannunka.
  3. Don shimfiɗa mai ƙarfi, karkata gaba daga hip (amma kar ka bari baka baka).

Riƙe shimfiɗa don 30 seconds kuma maimaita sau 3-5 a rana.

Ƙunƙarar tsoka mai shimfiɗa

  1. quadratus lumborum yana gudana daga kashin baya kusa da hakarkarin zuwa ƙashin ƙashin ƙugu a bayan cinya (kawai sama da gindi).
  2. Don shimfiɗa wannan tsoka, tsaya tare da ƙafafunku tare.
  3. Ɗaga hannu ɗaya sama da kai (miƙe gefe).
  4. Mikewa sama da kan ka zuwa wancan gefen jikinka. Ya kamata ku ji mikewa a cikin ƙananan bayanku, amma kuma kuna iya jin shi a cikin ɗakun ku.
  5. Don samun tsayin daka mai ƙarfi, zaku iya haye ƙafar ku a gefen da kuke shimfiɗawa a bayan ɗayan ƙafar.

Riƙe wannan shimfiɗa na tsawon daƙiƙa 30 kuma maimaita shi sau 3-5 a rana.

Stwanƙwasa Hamstring

  1. Tsaya a gaban mataki ko ƙananan kujera
  2. Sanya ƙafa ɗaya akan mataki tare da ɗan lanƙwasa gwiwa.
  3. Tsayawa baya madaidaiciya, tanƙwara ƙasa daga kwatangwalo kuma kai ƙafar ka da hannunka.
  4. Ya kamata ku ji tashin hankali a bayan kafarku tsakanin gwiwa da gindi.

Riƙe matsayi na 30 seconds kuma maimaita sau 3-5 a rana.

Hip flexor mikewa

  1. Huta a ƙasa tare da gwiwa na gefen da kake son shimfiɗawa.
  2. Matsar da nauyin ku zuwa ƙafar gaba kuma ku ci gaba har sai kun ji mikewa a gaban cinyar ku.
  3. Don samun tsayin daka mai ƙarfi, ɗaga hannun gefen da kake miƙawa sama da kai kuma ja baya kaɗan.

Riƙe wannan shimfiɗa don 30 seconds kuma yi sau 3-5 a rana.

Baya da dumama kugu

Aiwatar da damfara mai dumi zuwa ƙananan bayanku don rage tashin hankali na tsoka. Osteopaths da masu aikin tausa suna ɗaukar cikakken tarihin likita, gudanar da cikakken binciken likita, kuma suna ba da dabarun jiyya na keɓaɓɓen da motsa jiki don taimakawa takamaiman yanayin ku.

Muhimmi: Waɗannan shawarwarin don cikakkun bayanai ne kawai kuma maiyuwa bazai dace da takamaiman dalilinku na ciwon baya ba. Idan ba ku da tabbas idan waɗannan darussan sun dace da ku kuma ciwon ku ya ci gaba, magana da ƙwararrun kiwon lafiyar ku ko yin alƙawari tare da GP ɗin ku. Har ila yau Karanta: Abs Workouts Don Ƙarƙashin Ƙarƙashin Baya da Ciki

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