Tsiku la Arthritis Padziko Lonse 2019: Yoga Yabwino Yonse Yokhudza Matenda a Nyamakazi

Mayina Abwino Kwa Ana

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Tsiku Lobadwa:

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Tsiku la World Arthritis ndi tsiku lokulitsa chidwi padziko lonse lapansi lomwe limakondwerera chaka chilichonse pa 12 Okutobala kuyambira 1996. Tsikuli likuwunikira mavuto omwe anthu omwe ali ndi mitundu yosiyanasiyana ya nyamakazi amakumana nawo monga nyamakazi, psoriatic nyamakazi, gout ndi nyamakazi ndikupempha madokotala ndi akatswiri azaumoyo kuti alumikizane ndi anthu amenewo kuti awapatse chithandizo chofulumira komanso chithandizo chamankhwala.

Matenda a nyamakazi ndimatenda omwe amangokhalira kukhudza anthu opitilira 180 miliyoni ku India. Matenda a nyamakazi amapezeka kwambiri mwa akazi kuposa amuna ^[1] . Munkhaniyi, tikambirana momwe yoga imathandizira kusintha kwa matenda a nyamakazi.

Yoga Ndi Nyamakazi

Mukamakalamba, mwayi wamankhwala olumikizana umawonjezeka ndipo mumayamba kudwala mafupa ofooka. Kulephera kuchita masewera olimbitsa thupi komanso michere yofunikira kumatha kukulitsa nyamakazi. Yoga ndi njira yabwino yochitira masewera olimbitsa thupi kwa omwe ali ndi matenda a nyamakazi chifukwa ndi masewera olimbitsa thupi omwe amachepetsa kupweteka kwa nyamakazi polimbitsa minofu yanu pamagulu, motero kukulitsa kusinthasintha ndikukhalitsa mphamvu ya mafupa.

Kafukufuku wasonyeza kuti yoga itha kupindulitsa mitundu yambiri ya nyamakazi ndipo itha kuthandizira kuchepetsa kupweteka kwamalumikizidwe, kuchepetsa kupsinjika ndi kupsinjika, komanso kukonza kusinthasintha kwamalumikizidwe ^[ziwiri] .

Kafukufuku wina wofalitsidwa mu Restorative Neurology ndi Neuroscience adapeza kuti kuchita masewera olimbitsa thupi a yoga kwa milungu isanu ndi itatu kumatha kuchepetsa kwambiri kuopsa kwa zizindikiritso zakuthupi ndi zamaganizidwe a odwala nyamakazi ^[3] .

Yoga Amayambitsa Matenda a Nyamakazi

1.Wankhondo wankhondo (Virabhadrasana)

Yoga asana iyi cholinga chake ndi kulimbitsa malo, kukulitsa magazi kufalikira m'chiuno, mapewa, dera lachiberekero, ndi akakolo. Choyimira pankhondo chimathandizanso kwambiri pakulimbitsa mikono, miyendo, ndi kutsikira kumbuyo ^[4] .

Momwe mungachitire:

• Imani molunjika ndi miyendo ndikutambasula phazi lanu lakumanja ndi madigiri 90 ndikumanzere ndi 15 degrees.
• Kwezani manja anu onse mbali ndi kutalika kwa phewa ndi dzanja lanu likuyang'ana mmwamba.
• Bindikani bondo lanu lakumanja ndikupuma.

Zindikirani: Odwala kuthamanga kwa magazi ayenera kupewa izi.

2. Bridge pose (Setu Bandhasana)

Kuika kwa yoga kumathandizira kulimbitsa minofu ya bondo komanso kumathandizanso kwa omwe akudwala matenda a kufooka kwa mafupa, mphumu, sinusitis, ndi kuthamanga kwa magazi. Mlatho umatonthoza ubongo ndikuchepetsa nkhawa komanso kupsinjika mthupi ^[5] .

Momwe mungachitire:

• Ugone kumbuyo kwako, ndipo pinda mawondo ako ndikusunga chiuno chako patali.
• Ikani mikono yanu pambali pa thupi ndipo pang'onopang'ono kwezani msana wanu wamkati, wapakati, ndikumtunda pansi mukamakoka mpweya
• Gwirani malowo kwa mphindi imodzi kapena ziwiri ndikumasula mawonekedwe mukatuluka

3. Chithunzi cha Triangle (Trikonasana)

Triangle pose imalimbitsa mawondo, miyendo, ndi akakolo. Imathandizanso kutambasula ndi kutsegula hamstrings, chiuno, ndi kubuula, mapewa, msana, ndi chifuwa. Katunduyu amathandizanso kupeza mpumulo ku ululu wammbuyo ndi sciatica ^[6] .

Momwe mungachitire:

• Imani molunjika ndikulekanitsa mapazi anu motalikirana.
• Tembenuzani phazi lanu lakumanja madigiri 90 ndikumanzere ndi 15 degrees.
• Lembani ndi kutulutsa mpweya kwambiri ndikulola dzanja lamanzere kuti libwere mlengalenga ndipo dzanja lamanja likutsikira pansi.

Zindikirani:

1. Kuchita masewera olimbitsa thupi ndikofunikira musanayambe yoga asana.

2. Pepani ndi modekha kuti musataye bwino.

4. Mtengo wamitengo (Vrikshasana)

Mtengo wamtengo umapangitsa kuti miyendo ikhale yolimba, imathandizira bwino ndikulimbitsa mchiuno. Zimabweretsanso kulinganiza ndi kufanana m'maganizo mwanu ndikuthandizira kukonza chidwi ^[7] .

Momwe mungachitire:

• Imani molunjika ndi manja pambali pa thupi.
• Bindikani bondo lanu lamanja ndikuyiyika pa ntchafu yanu yamanzere. Phazi lokha liyenera kukhazikika.
• Tengani mpweya wambiri ndikukweza manja anu pamutu panu ndikubweretsa manja anu palimodzi.
• Tulutsani ndi kumasula manja ndi miyendo yanu.

5. Kutambasula mphaka (Marjariasana)

Mphaka amatambasula yoga pose amalimbitsa manja ndi mapewa, kumabweretsa kusinthasintha kwa msana, kumathandizira kugaya chakudya, kumatsitsimutsa malingaliro, komanso kumapangitsa kuti magazi aziyenda bwino ^[8] .

Momwe mungachitire:

• Gwadani pansi mwa mawonekedwe a tebulo kuti manja ndi mapazi apange miyendo ya tebulo.
• Sungani manja anu molunjika ndi mitengo yakanjedza pansi.
• Yang'anani kutsogolo ndikupuma kwinaku mukukweza chibwano chanu ndikupendeketsa mutu wanu.
• Tulutsani ndi kumasula malo anu.

6. Cobra pose (Bhujangasana)

Kupweteka kwa Cobra kumachepetsa kupweteka kwakumbuyo, kumatambasula msana, kumachepetsa kupsinjika ndi kutopa, kumalimbikitsa ziwalo zam'mimba, ndikutonthoza sciatica ^[9] .

Momwe mungachitire:

• Gona m'mimba mwako ndikuyika mphumi yako pansi ndi mapazi ako pansi.
• Tsopano tulutsani mpweya ndikukweza thupi lanu lakumtunda - mutu wanu, chifuwa, msana ndi chiuno.
• Sungani manja anu molunjika pansi ndipo pang'onopang'ono mupume ndikutuluka.

Zindikirani: Osachita izi ngati mwadwala dzanja kapena kuvulala msana.

7. Mtembo (Savasana)

Kuika kwa yoga kumachepetsa zizindikilo za nyamakazi, nkhawa, kusowa tulo, komanso kuthamanga kwa magazi. Imakonzanso zotupa ndi ma cell, imatulutsa kupsinjika ndipo imakupatsanso mphamvu ^[10] .

Momwe mungachitire:

• Ugonere kumbuyo kwako ndikutseka maso ako.
• Sungani miyendo yanu ndikuyika mikono yanu pambali, kufalikira pang'ono kupatula thupi.
• Pepani thupi lanu ndikupuma pang'onopang'ono komanso pang'ono pang'ono kwa mphindi 10 mpaka 20.

1. [1]Akhter, E., Bilal, S., & Haque, U. (2011). Kukula kwa nyamakazi ku India ndi Pakistan: kuwunika. Rheumatology yapadziko lonse, 31 (7), 849-855.
2. [ziwiri]Haaz, S., & Bartlett, S. J. (2011). Yoga wa nyamakazi: kuwunika kofufuza Matenda opatsirana opatsirana a North America, 37 (1), 33-46.
3. [3]Surabhi Gautam, Madhuri Tolahunase, Uma Kumar, Rima Dada. Zovuta zaku yoga zolowerera m'maganizo paziwonetsero zodetsa nkhawa komanso kukhumudwa koopsa kwa odwala nyamakazi ya Rheumatoid: Kuyesedwa kosasunthika.
4. [4][Nkhani yaulere ya PMC] [Adasankhidwa] [Cross Ref] Cheung C., Wyman J.F, Bronas U., McCarthy T., Rudser K., Mathiason M. A. (2017). Kusamalira maondo a mitsempha ya mawondo ndi yoga kapena masewera olimbitsa thupi / kulimbikitsa zolimbitsa thupi mwa okalamba: woyeserera woyeserera mosasinthika. Rheumatology yapadziko lonse, 37 (3), 389-398. onetsani: 10.1007 / s00296-016-3620-2
5. [5]Kelley, K. K., Aaron, D., Hynds, K., Machado, E., & Wolff, M. (2014). Zotsatira zakuchiritsa kwa yoga pulogalamu yapa postural control, kuyenda, komanso kuthamanga kwa achikulire omwe amakhala mdera. Zolemba zamankhwala osinthira komanso othandizira (New York, NY), 20 (12), 949-954. onetsani: 10.1089 / acm.2014.0156
6. [6]Khwangwala, E. M., Jeannot, E., & Trewhela, A. (2015). Kuchita bwino kwa yoga ya Iyengar pochiza kupweteka kwa msana (kumbuyo ndi khosi): Kuwunika mwatsatanetsatane. Magazini yapadziko lonse ya yoga, 8 (1), 3–14. onetsani: 10.4103 / 0973-6131.146046
7. [7]Yu, S. S., Wang, M. Y., Samarawickrame, S., Hashish, R., Kazadi, L., Greendale, G. A., & Salem, G. J. (2012). Zomwe thupi limafuna (vriksasana) ndi mwendo umodzi (utthita hasta padangusthasana) zimayesedwa ndi okalamba: kuyesa biomechanical. Mankhwala owonjezera komanso othandizira ena: eCAM, 2012, 971896. doi: 10.1155 / 2012/971896
8. [8]Badsha, Humeira & Chhabra, Vishwas & Leibman, Cathy & Mofti, Ayman & Kong, Kelly. (2009). Ubwino wa yoga wa nyamakazi: Zotsatira zoyambirira, zadongosolo lamasabata asanu ndi atatu. Rheumatology yapadziko lonse. 29. 1417-21. Onetsani: 10.1007 / s00296-009-0871-1.
9. [9]Bhandari, R & Singh, Vijay. (2008). Pepala Lofufuzira lonena za 'Zotsatira za Yogic Package pa Rheumatoid Arthritis'. Amwenye J Biomechanics. Nkhani Yapadera (NCBM 7-8 Marichi 2009).
10. [10]Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., Emery, C. F., & Glaser, R. (2010). Kupsinjika, kutupa, ndi kuchita yoga. Mankhwala a Psychosomatic, 72 (2), 113-121. onetsani: 10.1097 / PSY.0b013e3181cb9377

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