A halin yanzu yawancin ma'aikatan ofis suna cikin tashin hankali da taurin kai saboda aikin tebur na dogon lokaci, "wuyansa, kafada da ciwon baya" ya kusan zama matsala gama gari a cikin taron ofis.A yau, za mu nuna maka yadda ake amfani da wanikujerar ofisyin yoga, wanda tabbas zai iya ƙone mai kuma ya rage wuyansa, kafada da ciwon baya.
1.Daga hannu
Amfani: Yana rage tashin hankali a baya da kafadu.
1) Zauna a gefen kujera, ajiye ƙashin ƙugu a tsakiya, hannayensu a gaban juna tare da juna;
2) Exhale, shimfiɗa hannunka gaba, lokacin da za ka shaƙa, shimfiɗa hannunka sama, kuma danna hips ɗinka da kyau;
3) A lokaci guda, mika hannu sama tare da kowane inhalation.
2. Hannun fuskar saniya
Fa'idodi: Sauke tashin hankali na kafada da ƙarfafa ainihin ƙarfi
1) Zauna kan kujera, shaka, miƙe hannun dama sama, fitar da numfashin gwiwar gwiwar hannu, sannan ka danna hannun dama ƙasa tsakanin ruwan kafada;
2) Hannun hagu don kama hannun dama, hannayen biyu a bayan juna, ci gaba da numfashi sau 8-10;
3) Canja gefe don yin ɗayan gefen.
3.Zaune a Bird King Pose
Fa'idodi: Shakata da haɗin gwiwar wuyan hannu kuma rage tashin hankali.
1) Ana daga kafa ta hagu a jeri akan cinyar dama, sannan a zagaye kafar hagu da maraƙi na dama;
2) Haka nan gwiwar hannu ta hagu a dunkule a gwiwar hannun dama, sannan sai a yi igiya ta wuyan hannu, babban yatsan yatsan yatsa yana nuni zuwa ga bakin hanci, a kiyaye kashin kafa da kafadu iri daya;
3) Rike numfashin sau 8-10, canza bangarorin kuma yi daya bangaren.
Dumi-dumu-dumu: Ga mutanen da ke fama da ciwon kafada da wuya ko rashin sassaucin kafada, ana iya ninka hannayensu, ba sa bukatar a haye kafafunsu, kuma ana iya nuna kafar sama zuwa kasa.
4.Baya mika hannu
Amfani: Sauke kafada da ciwon baya, inganta sassauci.
1) Hannu a baya na juna suna shimfiɗa shimfiɗa, gwada matsar da kafada biyu zuwa tsakiya;
2) Idan kun ji cewa hannayenku ba tsayi ɗaya ba ne, ya kamata ku yi ƙoƙari ku tsawaita ɗan gajeren gefen rayayye, wanda yawanci ya haifar da nau'i daban-daban na bude kafadu;
3) Ci gaba da numfashi har sau 8-10.
Tushen dumi: idan gefen gaba na kafada yana da ƙarfi, zaku iya sanya hannun ku a kan hannun kujera don ƙarawa.
5.Bayan kafa daya
Amfanin: Miƙe ƙafafu da inganta sassaucin ƙafafu.
1) Lanƙwasa gwiwa na dama, haɗa yatsun hannayen biyu da maɓallin tsakiyar ƙafar dama;
2) Tare da numfashi na gaba, yi ƙoƙarin daidaita ƙafar dama, ajiye ƙirjin, gyara baya, da duba gaba;
3) Ci gaba da numfashi sau 5-8, canza gefe don yin wancan gefe.
Tukwici: Idan ƙafar ba ta miƙe ba, lanƙwasa gwiwa, ko kama ƙafar ƙafa ko ɗan maraƙi da hannaye biyu, tare da taimakon madauri.
6.Zauna gaba da shimfiɗa bayanka
Amfani: Yana shimfiɗa baya da ƙafafu, yana inganta sassauci.
1) kafafu madaidaiciya, za a iya raba dan kadan;
2) Numfashi, daidaita hannayen biyu, fitar da numfashi, daga hip hadin gwiwa na gaba flexor tsawo, na iya danna kasa da hannaye biyu, cikakken shimfiɗa baya, fadada kirjin gaba.
Dumi shawarwari: baya na cinya ko kugu baya tashin hankali na abokai, iya tanƙwara kadan gwiwa, kokarin ci gaba da baya madaidaiciya.
A ƙarshe, ina so in tunatar da ku cewa duk motsa jiki dole ne su kasance cikin numfashi mai santsi.Bayan motsa jiki, yana da kyau a zauna a tsaye, rufe idanunku kuma ku ci gaba da yin numfashi a hankali na akalla minti 5 don ba da damar jikin ku ya murmure a hankali.
Lokacin aikawa: Oktoba-09-2022