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Manyan Ayyuka 5 na baya don Sciatica da Ciwon baya na baya

motsa jiki na baya

Kimanin Amurkawa miliyan 31 suna da ciwon baya a kowane lokaci. A matsayin ƙasa, muna kashe kuɗi $ 50 biliyan kowace shekara a kan ciwon baya da sciatica.

Don haka me za mu iya yi game da duk waɗannan raunin baya? Don magance ƙananan ciwon baya, likitoci sun ba da shawarar mafi kyawun matsayi da shimfidawa da ƙarfafa motsa jiki. Mun tambayi Pilates da masanin motsa jiki, Kim MacKenzie, don ba da shawarar 5 na mafi kyawun motsa jiki na baya don hana ƙananan ciwon baya. Kim majagaba ce a fagen lafiya da ƙoshin lafiya - ba wai kawai ita ce Miss Norway 2014 ba, amma ita ma mai ba da shawara ce ta kiwon lafiya ta WEGO wacce ke haɓaka lafiyar jikin 'yan mata da haɓaka wayar da kan jama'a game da matsalar cin abinci.

Miss Norwary na wannan shekarar kuma Shugabar Maharbin Jiki Kujerar Mikewa, wanda shine babban kujerar ƙarfafawa wanda zaku iya amfani dashi azaman kujerar tebur kuma azaman kayan aiki don shimfiɗawa da ƙarfafa ƙananan baya.

Darasi na baya 1: Tsawaita Baya

Ayyukan motsa jiki na baya

Wannan aikin yana da kyau don ƙarfafa tsokoki na baya ba tare da wahala sosai ba.

Mayar da Muscular na Farko: Ƙarfafawa na Ƙwayoyin Ƙwaƙwalwa, Core, Glutes

~ Kwanciya mai saukin kai, fuska ƙasa, numfashi.
~ Exhale ya haɗa zuciyar ku.
~ Yi numfashi, ɗaga kirji da ƙafafuwanku daga ƙasa, ɗaga baya zuwa tsawo.
~ Exhale, ƙananan baya don fara matsayi.
~ Maimaita 5-7x

Ƙarin Zaɓi:
Duk da baya yana cikin tsawo…
~ Yi numfashi kuma buɗe hannayen ku cikin T, wanda aka haɗa da kafadun ku
~ Exhale kuma matsi hannayen ku zuwa bangarorin ku, haɗa latsan ku (tsokar baya)

Darasi na baya 2: Bridging

Gyaran baya baya

Idan kashin baya ya taɓa ji sosai, to wannan aikin naku ne! Bridging yana mai da hankali kan haɗin gwiwa na kashin baya, wanda zai taimaka wajen shimfiɗa waɗancan kasusuwan da ke ba ku taimako daga matsewar ƙasa.

Mayar da Muscular Primary: Hamstrings, Glutes, Core, Paraspinals

~ Ki kwanta fuska a kasa, tare da lankwasa gwiwoyinku da kafa kafa a kasa. Shaƙa don shirya.
~~ Fitar da numfashi da sannu a hankali.
~ Ci gaba da mirgine kashin bayanku daga ƙasa, ɗaga kwatangwalo, yayin da ku ajiye babba da babba a ƙasa.
~ Inhale don riƙe saman gadar.
~ Fitar da numfashi, mirgine kashin bayanku guda ɗaya a lokaci ɗaya a ƙasa don fara matsayi.
~ Maimaita 5-7x

Darasi na baya 3: Plank

Plank baya motsa jiki

Wannan yana ɗaya daga cikin mafi kyawun motsa jiki don ƙarfafa duk jikin ku. Kawai tabbatar cewa kunyi wannan aikin daidai gwargwado ta hanyar murɗa ƙashin ƙugu gabaɗaya, don kiyaye ƙwanƙolin ku daga juyawa, wanda zai yi abin da ba ku so - sanya matsin lamba a cikin ƙananan baya.

Mayar da Muscular Na Farko: Core, Pectorals, Scapular Stabilizers, Latissimus Dorsi

~ Fuskantar ƙasa, tafa hannayenku a gaban fuskarku, sanya hannayen ku a ƙasa a cikin hanyar V.
~ Koma ƙafarku cikin madaidaiciyar matsayi, riƙe kafadu kai tsaye akan hannayenku, tare da ɗora ƙashin ƙugu, babban aiki, da haɗa kai a jiki.
~ Rike da numfashi na aƙalla dogon numfashi 10, yana jan ciki kuma yana ƙara ƙusar gindin ku da kowane fitar da iska.

Darasi na baya na 4: Karen da ke ƙasa

Dogon ƙasa baya motsa jiki

Sau da yawa, ƙananan ciwon baya na iya haifar da ƙusoshin ƙafa. A cikin Kare na ƙasa, ba wai kawai za ku iya shimfiɗa bayanku da ƙarfafa hannayenku ba, har ma kuna iya shimfiɗa hamstrings.

Mayar da Hankali na Farko: Tsintsiyar Gindi, Tsintsiyar Kafa, Hamstrings

~ Tsaye a tsaye, ɗora hannuwanku a ƙasa, kuna fitar da hannayenku a gaban ƙafafunku kusan ƙafa biyu zuwa uku.
~ Laga ɗaga gindinku sama, danna diddige ku ƙasa. (Idan ba za su iya taɓawa ba, hakan yana da kyau, kawai a ji daɗin shimfidawa.)

Motsa Jiki na 5: Cikakken Maɓallin Jiki

Cikakken baya baya

Baya-lanƙwasa yana da tasiri da yawa akan jikin ku, haɓaka wurare dabam dabam da sassauci, ingantaccen matsayi, ingantaccen makamashi, kuma yana ƙarfafa bayanku! Yi annashuwa cikin wannan shimfida cikin yini. Idan ba ku da Archer na Jiki, zaku iya gwada lanƙwasa baya akan ƙwallon motsa jiki ko wani yanki mai zagaye.

Mayar da Muscular na Farko: Sauƙaƙen Spine, Core, Kirji, da Psoas

~ Zauna a gefen raƙuman Jikin Jiki, kusan inci 4-5 daga gefen, tare da kafa ƙafafunku a ƙasa, gwiwoyin ku sun lanƙwasa.
~ Inhale, ɗora ƙashin ƙugu, yayin da sannu a hankali ku mirgine kashin ku akan The Archer Archer, tabbatar da cewa kashin baya yana dacewa da kwaryar Jikin Jiki (ko duk wani lanƙwasa saman da kuke amfani da shi), tare da lanƙwasa gwiwoyi.
~ Latsa ƙafafunku a cikin bene, daidaita ƙafafunku, don girgiza Maharbin Jiki baya don zurfafa shimfida.
~ Achaga hannayenku sama da kanku, kuna cikin kwanciyar hankali.
~ Riƙe shimfiɗa da numfashi don mafi ƙarancin dogon numfashi 10.

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