An yi amfani da motsa jiki don magani, idan babu wata damuwa, musamman ma karuwar su a karkashin kaya. Zai yiwu yiwuwar ƙaddamarwa ta farko za ta ji daɗin jin dadi, amma ƙarshe zasu wuce. Bayan kwana biyu na horarwa, za a yi amfani da tsokoki na baya don gabatarwa, kuma bazai yi rashin lafiya ba. Duk da haka, yana da kyau a rarrabe tsakanin rashin zafi da zafi, wanda yake da wuya a yi haƙuri.
Jiki na jiki don dawo da lafiyar jiki:
- Cervical spine.
Wannan tsarin na samfurori yana iya mayar da ƙarancin tsokoki na wuyan wuyansa, da kuma tabbatar da kyakkyawan motsi daga cikin ɓangaren baya a cikin wannan ɓangaren baya.
Lambar motsa jiki 1. Matsayin da ya fara - zaune a kan kujera, hannayenka tare da akwati. Fara farawa kai ka fara hagu, to, dama sai ya tsaya. Maimaita ayoyi sau goma a duka wurare.
Lambar motsa jiki 2. Matsayin farko shine daidai da aikin farko. Ƙarƙashin ƙwanƙwasa, kuna ƙoƙarin taɓa kirji, to, ku ɗaga kai. Maimaita motsa jiki sau goma.
Lambar motsa jiki 3. Halin wuri na farko, zaune a kan kujera. Ka juya kanka a baya, yayin da kake jawo chin. Maimaita motsa jiki sau goma. Wannan aikin yana da shawarar da za a yi sau da yawa a rana, yana yiwuwa a lokacin fashewar aiki.
- Thoracic kashin baya.
Wannan hadaddun kayan aiki yana da amfani ga cututtuka masu tsanani da cututtuka. Dalilin gabatarwa shi ne samar da damar zurfin wahayi, da cigaba ba tare da motsawa na wannan ɓangare na kashin baya ba. Abu mafi muhimmanci a cikin waɗannan darussa shine lura da jin dadi.
Lambar motsa jiki 1. Matsayin farko - zaune a kan kujera, hannaye - a baya na kai. Kwanan baya a baya don haka babba na gefen kujera ya shafe kashinku. Lokacin da cin zarafi dole ne ya lanƙwara kirji, musamman, a wurin da kashin baya ya taɓa baya na kujera. Lokacin da kuka kunsa baya, kuna buƙatar motsawa, kuma tare da karkata zuwa gaba - exhale. A lokacin motsa jiki, za ku ji jin daɗin numfashi. Dole ne a sake maimaita sauƙi da sauƙi sau hudu.
Lambar motsa jiki 2. Matsayin farko shine a baya, kwance. Dole ne a kwanta a kan ɗakin kwana tare da abin nadi a baya a baya, a yankin thoracic. Gilashin ya kamata a sami diamita kimanin 10 centimeters, zama mai tsabta kuma m. Zaka iya amfani da ninkin juyawa, an nannade da yawa layers tare da tawul. Kuna buƙatar samun hannayenku a kan kawunku, abin nadi a baya a baya, tanƙwara, sa'an nan kuma ya ɗaga babban akwati. Don inganta dukkan sassan sashin kashin baya, kana buƙatar ci gaba da kwatarwa tare da baya. Tare da cin nasara, an yi amfani da inhalation, tare da exhalation - exhalation. An yi maimaita motsawa sau hudu.
Lambar motsa jiki 3. Wannan aikin za a iya yi yayin kwance ko zaune. Dole ne a rufe sashin ƙananan akwati tare da tawul, kuma an ƙaddamar da ƙuƙwalwa. Yi amfani da ƙwaƙwalwa mai zurfi, kuma tare da fitar da karfi tare da karfi, ta haka ne ke tilasta haɓaka mai karfi. A maimaitawa na gaba, cire satar tawul. Maimaita wannan darasi yana darajar yin sau biyar zuwa goma, dangane da yanayin lafiyar jiki.
Aiki 4. Yi wannan aikin a wuri mai tsayi a matsayin tsaye ko matsayi. Dogayen kafa ya kamata a dan kadan, da kuma makamai sama da kai, yayin da hannun hagu shine riƙe da wuyan hannun dama. Jingina, kamar yadda za ka iya, zuwa hagu, da kuma jan hannun dama. Bayan canja wuri da hannayensu kuma jingina zuwa gefe ɗaya tare da tashin hankali na hagu. Maimaita motsa jiki ya kamata a yi sau biyar a kowace jagora.
- Lumbar kashin baya.
Irin wannan motsa jiki don magani na baya ya dace da cututtuka na lumbar da sacral kashin baya. Wadannan darussa zasu taimaka wajen karfafa kashin baya kuma yin horo na tsoka.
Lambar motsa jiki 1. Matsayin farko shine a baya, kwance, hannayensu tare da gangar jikin, kafafun kafa sunyi dan kadan. Yatsan ciki kamar yadda zai yiwu, kuma, bayan dan lokaci kaɗan, shakatawa ba tare da yin numfashi ba. An yi maimaita motsawa sau 15.
Lambar motsa jiki 2. Matsayin da ya fara shine a baya, kwance, kafafu suna mika gaba, kuma makamai suna tare da akwati. Ɗaga saman ɓangaren, yayin da kake ajiye ƙafafu a ƙasa. Gyara matsayi na matsayi na 10 seconds. Sa'an nan kuma sannu a hankali ɗauka wuri na farawa, huta don hutu biyar, kuma sake, sake gwadawa. An sake maimaita motsawa sau 10.
Lambar motsa jiki 3. Matsayin da ya fara - kwance a kasa, ƙafafu dan kadan. Hannun hannun dama yana ci gaba da gaba domin ƙurar tana kwance a gefen hagu. Raga gefen hagu, jingina da shi da hannun dama, fiye da ka hana kusanci zuwa fuska. Tsaya wannan matsayi na 10 seconds, sa'an nan kuma canza hannunka da kafa kuma yi haka. Maimaita motsa jiki - sau biyar a kowanne kafa. Tsakanin aikace-aikacen hutawa har zuwa 10 seconds.
Ƙarshen ƙarshe.
- Chin ke riƙe a sama, kuma ya juya kai zuwa dama, bayan - hagu. A matsakaicin iyaka, riƙe matsayi na biyar seconds.
- Rage ƙira zuwa wuyansa, juya kai zuwa hagu, sannan zuwa dama. A matsakaicin jagorancin ragewa, riƙe matsayi na 10 seconds.
- Kashe kanka baya, kokarin taɓa kunnen kunnen dama na kafadar dama, sa'annan ka canza bangarorin. Matsayin jinkirin shine 10 seconds.
Ilimin lafiyar lafiya don kawar da matsaloli na baya ya kamata ya zama al'ada. Ana fama da cututtuka na yau da kullum, kuma tare da mummunan siffofin cutar, wahalar ya wuce sosai, amma kawai tare da horarwa kullum.