Kuna rayuwa da Ankylosing Spondylitis? Ku sami sauƙi sosai daga motsa jiki!

Shin kana fama da Ankylosing Spondylitis, ko "AS" kamar yadda likitoci ke kira shi? Idan haka ne, wataƙila ka saba da ciwon baya, taurin kai da safe, da kuma raguwar sassauci. Mun san yadda zai iya zama da wahala a jure wa waɗannan rashin jin daɗi. Amma shin ka san cewa akwai ɗaya daga cikin mafi kyawun abubuwa kuma mafi mahimmanci da za ka iya yi don magance waɗannan alamun? Kuma wannan shine motsa jiki .

Me yasa motsa jiki yake da matukar muhimmanci ga wanda ke da AS?

A taƙaice dai, motsa jiki yana ɗaya daga cikin mafi kyawun abubuwan da za ku iya yi don magance alamun da ke tattare da AS. Ba wai kawai yana rage radadin ku ba, har ma yana taimakawa wajen sa jikin ku ya motsa cikin sauƙi da sassauƙa .

Ka yi tunanin wani abin ɗaurewa mai ɗan tsatsa. Idan muka bar shi gefe ba tare da amfani da shi ba, zai yi tauri. Amma idan muka shafa mai a kai muka motsa shi, zai sassauta ya fara aiki cikin sauƙi. Gaɓoɓinmu iri ɗaya ne. Idan muka motsa jiki, gaɓoɓinmu suna samun motsi da ake buƙata, kuma tsokoki da ke kewaye da su suna ƙaruwa. Saboda haka, AS yana haifar da:

• Taurin baya da haɗin gwiwa
• Matsalolin da rashin kyawun yanayi ke haifarwa
• Gajiya
• Wahalar numfashi

Yana bayar da sauƙi daga abubuwa da yawa, kamar:

Waɗanne irin motsa jiki ya kamata mu yi?

Gabaɗaya, muna ba da shawarar manyan nau'ikan motsa jiki guda huɗu ga mutanen da ke fama da AS. Kowanne nau'in yana taimaka wa jikinka ta hanyoyi daban-daban.

Haɗa waɗannan nau'ikan motsa jiki da kuma yin su na akalla mintuna 20 a rana zai kawo babban canji a cikin ciwonka, taurin kanka, ƙarfinka, matakin tunaninka, da kuma lafiyarka gaba ɗaya.

Akwai wasu darussan da ke ba da fa'idodin da yawa daga cikin waɗannan nau'ikan a lokaci guda. Misali:

• Pilates
• Yoga
• Tai chi
• iyo
• Wasannin motsa jiki na ruwa

Idan kana halartar darasin rukuni, ka tabbata ka gaya wa malamin game da yanayin lafiyarka kafin a fara darasin.

Bari mu duba waɗannan nau'ikan darussan dalla-dalla.

1. Motsa jiki na miƙewa

Waɗannan motsa jiki suna shimfiɗa tsokoki, jijiyoyi, da jijiyoyinmu. Suna kuma tunatar da gidajenmu cikakken motsinsu. Wannan kamar ɗumi-ɗumi ne kafin yin wasu motsa jiki. Waɗannan za su rage taurin jikinka kuma su rage haɗarin rauni.

Wannan yana da matuƙar muhimmanci ga mutanen da ke fama da AS, domin wasu motsa jiki na shimfiɗawa na iya taimakawa wajen hana ƙashin baya a cikin kashin baya haɗuwa, wanda hakan matsala ce da aka saba fuskanta a AS.

Sau da yawa muna jin sha'awar guje wa amfani da wannan haɗin gwiwa saboda yana ciwo, amma akasin haka gaskiya ne.Idan ba ka yi amfani da shi ba, yana ƙara matsewa da ciwo. Don samun sakamako mafi kyau, ka saba da yin wasu motsa jiki na shimfiɗa jiki kowace rana.

2. Darussan ƙarfafawa

Abin da muke yi a nan shi ne amfani da tsokokinmu a kan wani juriya. Wannan yana nufin ɗaga nauyi, amfani da madaurin juriya, ko amfani da nauyin jikinmu (kamar turawa). Waɗannan suna ƙarfafa tsokoki.

Ga wanda ke da AS, yana da matuƙar muhimmanci a ƙarfafa tsokoki na ciki da baya, ko kuma 'ƙwayoyin tsakiya'. Domin waɗannan tsokoki suna aiki a matsayin tallafi ga kashin bayanmu. Idan aka ƙarfafa su, matsin lamba a baya yana raguwa, kuma ciwon baya ma yana iya raguwa. Wannan kuma yana taimakawa wajen gyara yanayin jikinka akan lokaci.

Yi wannan motsa jiki sau biyu zuwa huɗu a mako domin samun sakamako mafi kyau.

3. Ciwon Zuciya

Likitoci suna kiran wannan motsa jiki na motsa jiki. Yin waɗannan yana ƙara bugun zuciyarka da kuma numfashi. Wannan yana nufin zuciyarka da huhunka suna samun motsa jiki mai kyau. Misali:

• iyo
• Keke
• Yin tsere a guje
• Tafiya da sauri

A wannan lokacin, zuciyarka tana fitar da jini da sauri don samar da iskar oxygen da tsokoki da kake buƙata. Huhu kuma yana ƙara yawan iskar oxygen a jininka. Wannan yana inganta yanayinka kuma yana ƙara kuzarinka. Bayan lokaci, za ka iya yin tafiya mai nisa ba tare da jin gajiya kamar da ba.

Kafa burin yin motsa jiki na motsa jiki na minti 30, kwana 5 a mako (jimillar minti 150 a kowane mako).

4. Motsa jiki don daidaita jiki (Ma'auni)

Waɗannan darussan za su taimaka maka ka kasance cikin kwanciyar hankali, musamman yayin da ƙasusuwanka ke ƙara yin rauni yayin da kake tsufa, don haka suna da mahimmanci don hana faɗuwa. Abubuwa kamar yoga da tai chi suma suna iya taimakawa wajen inganta daidaito. Kuna iya tambayar likitanku ko mai ilimin motsa jiki don takamaiman darussan don taimaka muku. Gwada yin waɗannan darussan sau uku zuwa biyar a mako.

Kar ku manta: motsa jiki na numfashi

Ƙara motsa jiki mai sauƙi na numfashi a cikin ayyukan yau da kullun. Wannan zai taimaka wajen faɗaɗa ƙirjinka da kuma ƙara sassaucin jikinka. Bi waɗannan matakan:

1. Yi numfashi mai zurfi. Yi numfashi har sai ƙirjinka ya cika.

2. Yanzu ka riƙe numfashinka ka ƙidaya zuwa uku a tunaninka.

3. Sannan, fitar da numfashi a hankali, kamar dai ana hura kyandir.

4. Jira na ɗan lokaci har sai ka sake ƙidaya zuwa uku, sannan ka maimaita waɗannan matakan.