Zochita za Yoga zingathandize kuchepetsa ululu wa carpal tunnel syndrome (CTS). Kafukufuku wofalitsidwa mu Journal of the American Medical Association mu 1998 adanena kuti ophunzira omwe ankachita yoga pa masabata asanu ndi atatu adasintha mkhalidwe wawo poyerekeza ndi omwe sanachite yoga. Yoga imayimilira mu phunziro ili poyang'ana kutsegula, kutambasula, ndi kulimbikitsa ziwalo za thupi lapamwamba. Yoga regimen kuphatikizapo mitunduyi ya zovuta, ndi kupeŵa zomwe zimapanikizika kwambiri pamtunda, zingapereke chithandizo kwa odwala CTS. Tiyenera kukumbukira kuti palibe yoga yomwe imayambitsa matenda a CTS komanso kuti dokotala wanu azifunsidwa asanayese mankhwala atsopano.
Kuyeza kuti kulemera kwake kwa thupi kumapuma pamapulaneti kuyenera kupewedwa kapena kusinthidwa. Izi zikuphatikizapo Downward Facing Dog, Plank, ndi Arm Balances ambiri.
Kusinthidwa kumaphatikizapo kupanga phokoso ndi ziboda zotsekedwa mmalo mwa mitengo yamitengo yanyonga, chifukwa izi zimachepetsa kupsinjika kwa mikanda. Pofuna kupewa kuika zilembo pamtunda, mukhoza kuyesa Galu Lopita pansi ndi zowonongeka pansi, monga momwe taonera pano mu Dolphin.
Pitirizani Kuchita Zambiri
Kukonzekera kwakukulu kwa kuika patsogolo kudzakuthandizani kupeŵa nkhawa zomwe zimapangitsa CTS. Kutaya kwa Mapiri - Tadasana ndi malo abwino kuyamba, chifukwa zimapangitsa kuzindikira za msana ndi msinkhu wabwino, zomwe zingamasuliridwenso kuntchito za tsiku ndi tsiku monga kukhala pa desiki.
Tambasulani Zilonda
Anjali Mudra, kapena malo opempherera, ndizowonjezera bwino chifukwa cha kuchuluka kwa mphamvuyi. Ngati mutha kusintha mazenerawo popanda kupweteka, yesani kutenga malo opempherera kumbuyo kwanu. Izi zimatchedwa Reverse Namaste kapena Pemphero lachinsinsi.
Tsegulani Mayendedwe
Malo okhala mu Cow Face Pose - Gomukhasana ndi Eagle Pose - Garudasana, yomwe ingakhoze kuchitidwa pa malo okhala, idzaperekera bwino kwa mapewa olimba omwe amabwera ndi maola omwe amawatsata pa makina a makompyuta.
Bwererani
Zotsatizana zingathandize kuthana ndi chizoloŵezi chofuna kuti antchito akonze. Bwalo lothandizira ndilo labwino, labwino. Ma yogisi apamwamba akhoza kuyesa Pose Pose - Dhanurasana (chithunzi), zonse zomwe zimapangitsa kuti asagwiritsidwe ntchito ngati Wheel Full, zomwe ziyenera kupeŵedwa.
Tambani Pa Dekiti Lanu
Kutenga zopuma tsiku lonse la ntchito kuti muchite zogaŵeka za yoga zikukwera pa desiki lanu ndi njira yabwino yopewa kubwereza kupsinjika maganizo. Zingwezi zimachepetsa nkhawa komanso zimachepetsa mkangano wokhazikika (iwo angakupangitseni kukhala opindulitsa kwambiri).
Chitsime:
> Garfinkel MS, Singhal A, Katz WA, Allan DA, Reshetar R, Schumacher HR Jr. Kupatsirana kwa Yoga kwa matenda a carpal syndrome: mayesero amodzi. JAMA. 1998 Nov 11; 280 (18): 1601-3.