Tsare Wuyan Gefe

• Sakonnin ƙafa: Tsinkafa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Sternocleidomastoid
• Musulunci Masu ɗauke da masu gudummawa: Levator Scapulae, Trapezius Upper Fibers

Sakonni ga Tsare Wuyan Gefe

A gefen wuya kwance yana da sauki tukuna, m motsa jiki wanda ke bunkasa tsokoki a cikin wuyanku, inganta sassauci da rage tashin hankali. Yana da kyau ga kowa, musamman waɗanda ke fama da taurin wuya sau da yawa saboda tsawan zama ko rashin kyau. Ta hanyar haɗa wannan shimfiɗa a cikin aikinku na yau da kullun, zaku iya rage rashin jin daɗin wuyan ku, inganta yanayin ku, da haɓaka daidaitawar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Tsare Wuyan Gefe

• Sannu a hankali karkatar da kan ka zuwa dama, da nufin kawo kunnenka kusa da kafadarka kamar yadda zai yiwu, amma ka tabbata kada ka ɗaga kafadarka zuwa kunnenka.
• Riƙe wannan matsayi na kimanin daƙiƙa 15 zuwa 30, ji daɗin shimfiɗa a gefen hagu na wuyanka.
• A hankali ɗaga kan ku baya zuwa madaidaiciya, sannan maimaita aikin, wannan lokacin karkatar da kan ku zuwa hagu kuma ku riƙe na wani daƙiƙa 15 zuwa 30.
• Maimaita wannan darasi na zagaye da yawa, koyaushe yana motsawa a hankali kuma a hankali don guje wa rauni.

Lajin Don yi Tsare Wuyan Gefe

• Slow and Steady Movement: Kuskure ɗaya na gama gari shine a gaggauce miƙewa ko yin amfani da motsin motsi. Koyaushe motsawa sannu a hankali kuma a hankali lokacin shimfiɗa wuyansa don guje wa rauni.
• Kar ku wuce gona da iri: Kada ku tilasta wuyan ku fiye da yanayin motsin sa. Miƙewa mai laushi ya isa don inganta sassauci da sauke tashin hankali. Turawa da ƙarfi na iya haifar da raunin tsoka ko sprain.
• Yi amfani da Taimako Idan Ana Bukata: Idan kuna gwagwarmaya don kula da shimfiɗa, za ku iya amfani da hannun ku don jawo kan ku a hankali zuwa kafada. Koyaya, guje wa ja da ƙarfi ko amfani da ƙarfi kwatsam.
• Daidaitawa shine Maɓalli: Don samun mafi kyawun wannan motsa jiki, sanya shi wani ɓangare na ayyukan yau da kullun. Mikewa na yau da kullun

Tsare Wuyan Gefe Tambayoyin Masu Nuna

Shi beginners za su iya Tsare Wuyan Gefe?

Ee, masu farawa zasu iya yin motsa jiki na Side Neck Stretch. Yana da motsa jiki mai sauƙi da tasiri wanda zai iya taimakawa wajen kawar da tashin hankali da taurin wuya a wuyansa. Ga yadda za a yi: 1. Fara da tsaye ko zaune tsaye. 2. A hankali karkatar da kan ka zuwa kafadarka ta dama har sai ka ji mikewa a gefen hagu na wuyanka. 3. Riƙe wannan matsayi na kimanin 15-30 seconds. 4. Koma kan ku baya zuwa tsakiya kuma maimaita motsi a gefen hagu. Ka tuna ka ajiye kafadunka kasa da annashuwa yayin motsa jiki, kuma ka guje wa duk wani motsi mai ban tsoro ko wuce gona da iri. Idan kun ji wani ciwo, dakatar da motsa jiki nan da nan.

Me ya sa ya wuce ga Tsare Wuyan Gefe?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya: Ana yin wannan bambancin yayin da yake kwance a gefenka, tare da hannunka na kasa ya mika sama da kai kuma hannunka na sama yana jan kai a hankali zuwa kafada.
• Tsaye Tsaye-Taimakawa Wuyan Wuya: A cikin wannan sigar, kuna tsayawa da gefe ɗaya na jikin ku kusa da bango, ɗaga hannun ku sama da sama don taɓa bangon, sannan a hankali karkatar da kan ku daga bango.
• Supine wuya ta shimfiɗa: Wannan bambance-bambancen ana yi yayin da yake kwance a bayanku tare da hannuwanku a cikin ɓangarorinku, a hankali ku juya kai daga gefe, yana jin mai laushi a cikin wuyanka.
• Kneeling Neck Stretch: A cikin wannan sigar, kun durƙusa a ƙasa kuma

Me suna da abin da ya sanya ɗaukehawa ga Tsare Wuyan Gefe?

• Ƙirjin Ƙirji: Ƙirjin Ƙirji yana cika Ƙirjin Ƙirar Ƙirar Ƙirji ta hanyar buɗe ƙirji da tsokoki na kafada, wanda sau da yawa zai iya zama maƙarƙashiya kuma yana ba da gudummawa ga wuyan wuyansa, don haka yana inganta fa'idar mikewar wuyan.
• Koma baya kai Kaya: Wannan aikin ya cika wuyan wuyan wuyan wuyan wuyansu, yana ba da cikakkiyar motsa jiki da rage zafin wuya.