Koj puas muaj kab laum nyob hauv caj dab? Koj puas mob caj dab? Qee tus neeg pom zoo zaws raws li kev kho mob rau qhov tsis xis nyob, txawm tias nws tus kheej zaws, kho tshuaj zaws, lossis zaws ib txwm. Thaum kev tshawb fawb tseem tsis tau tawm, kev zaws yuav pab daws thaum ua ke nrog koj tus kws kho mob lwm yam tshuaj kho mob.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Muab Koj Tus Kheej Zaws
Kauj Ruam 1. Pib hauv qab koj pob ntseg
Nrhiav pob txha pob txha me me tom qab koj pob ntseg thiab pib zaws koj. Muab koj lub pob muag sab xis tso rau hauv koj lub pob ntseg sab xis thiab sab tes laug hauv qab pob ntseg sab laug, thiab tom qab ntawd maj mam muab ob txhais tes ntsaws rau sab nraub qaum ntawm koj lub caj dab.
- Tam sim no tso koj tus ntiv tes ntsuas sab xis hauv qab lub pob ntseg sab xis thiab ib yam nkaus nrog rau sab laug. Siv koj cov ntiv tes, ua kom txav mus rau sab nraum koj lub caj dab.
- Thaum kawg, tso koj tus ntiv tes rau sab xis thiab sab laug rau sab nraum koj lub caj dab ntawm lub hauv paus ntawm pob txha taub hau. Tsiv cov ntiv tes maj mam - thiab maj mam - mus rau koj lub pob ntseg. Mus txuas ntxiv qhov no rov qab thiab tawm hauv lub caj dab, kom txog thaum koj mus txog lub hauv paus.
- Rov ua cov haujlwm no ntau zaus hauv ib hnub, yog tias koj xav tau.
Kauj Ruam 2. Tsom ntsoov rau lub caj dab thiab lub xub pwg
Ua ntej tshaj, "taug kev" koj cov ntiv tes los ntawm lub hauv paus ntawm koj lub taub hau mus rau hauv qab ntawm koj lub caj dab, xav tias pob txha thiab pob tw. Maj mam txhuam txhua yam uas koj pom, ntev, kom txog thaum lawv hnov zoo.
- Tom ntej no, khob koj txhais tes xis thiab tso nws hla lub xub pwg sab laug uas sab hauv ntawm koj lub xub pwg hniav. Rub ntawm no thaum maj mam tig sab laug lub xub pwg sib koom, tsom mus rau txhua qhov kev sib tw. Rov ua dua nrog caj npab rov qab.
- Txheeb xyuas sab nraub qaum ntawm koj lub caj dab raws tus nqaj qaum. Hnov qis qis. Ib zaug ntxiv, koj tuaj yeem rub lossis ua lub voj voos me me thaum koj mus thiab siv qhov sib txawv rau qhov chaw sib tw. Koj tseem tuaj yeem ua qhov no los ntawm kev tso pob roj hmab ntawm koj lub caj dab thiab phab ntsa.
- Zaws yuav hnov me ntsis tsis xis nyob tab sis, tib lub sijhawm, zoo siab. Tsis txhob overdo nws. Nws yuav tsum tsis txhob raug mob.
Kauj Ruam 3. Zaws siab cov ntsiab lus
Qee tus neeg xav tias nias qee qhov "ntsuas siab" ntawm lub cev tuaj yeem daws qhov mob hauv caj dab thiab lwm qhov lossis txo qis kev mob taub hau thiab kev nyuaj siab. Muaj ob peb yam ntsiab lus ntawm lub caj dab. Ib qho yog nyob ntawm lub hauv paus ntawm pob txha taub hau. Nrhiav ob lub hollows nyob ntawd thiab khawm koj tus ntiv tes xoo rau hauv lawv, nias siab rau. Tuav ib feeb thaum ua qeeb, ua pa tob.
- Lwm qhov taw tes siab yog nyob tom qab pob ntseg - qhov no hu ua Dokko hauv acupressure. Xav rau qhov chaw no thiab nias nws heev maj mam. Tib lub sijhawm, sim tseem nyem qhov chaw uas koj lub qhov ntswg ntsib koj lub hauv pliaj, sab xis ntawm pob muag.
- Koj kuj tseem tuaj yeem sim zaws cov ntsiab lus uas tsis nyob ntawm caj dab, tab sis xav tias cuam tshuam rau caj dab, xub pwg, thiab mob nraub qaum. Piv txwv li, koj tuaj yeem nyem qhov "Loj Hlob Hauv plab 6" lossis "Nws Gu". Qhov no yog ntawm koj txhais tes, ntawm cov leeg nqaij webbed ntawm koj tus ntiv tes taw thiab tus ntiv tes xoo. Siv kev sib sib zog nqus thiab ruaj khov ntawm qhov taw tes rau ob peb feeb.
- Sim ua qhov "Triple Energizer" lossis "Zhong Zhu". Qhov no yog nyob ntawm koj txhais tes ntawm cov pinky thiab ntiv tes ntiv tes, hauv qhov zawj ntawm tus ntiv tes thib peb. Nias thiab tuav qhov chaw li ob peb feeb.
Kauj Ruam 4. Zaws txhais cov ntsiab lus
Muaj lwm cov ntsiab lus uas cuam tshuam nrog qhov hu ua "cov ntsiab lus ua rau." Cov ntsiab lus no zoo ib yam li cov ntsiab lus acupressure. Qhov tseeb, ob hom ntsiab lus qhia qhov chaw zoo sib xws hauv 71% ntawm cov xwm txheej.
- Coj koj sab tes xis thiab ncav tes rau koj lub xub pwg sab laug. Pinch lub xub pwg nqaij ntawm koj tus ntiv tes xoo thiab ntsuas lossis ntiv tes nruab nrab. Yog tias koj hnov mob mus rau hauv koj lub caj dab lossis taub hau, koj nyuam qhuav pom qhov ua rau pom. Koj tuaj yeem tuav lub siab rau 30 vib nas this rau ib feeb, thiab tom qab ntawd txav mus rau qhov chaw tshiab hauv thaj chaw ntawd. Koj tuaj yeem pom ntau lub ntsiab lus hauv cheeb tsam no.
- Tig koj lub taub hau rau sab xis. Siv koj txhais tes xis kom hnov zoo li cov leeg zoo li nyob rau sab xub ntiag ntawm lub caj dab. Cov leeg no yuav tsum "tawm" thaum koj tig koj lub taub hau rau sab xis. Maj mam rub cov leeg no nrog koj tus ntiv tes xoo thiab ntsuas lossis ntiv tes nruab nrab. Ib zaug ntxiv, saib yog qhov no rov ua rau koj lub caj dab mob. Yog tias ua tau, koj tau pom lub ntsiab lus txhais. Tuav lub siab rau 30 vib nas this rau ib feeb. Koj tuaj yeem nce thiab nqis qhov ntev ntawm cov leeg kom pom cov ntsiab lus ntau ntxiv.
Txoj Kev 2 ntawm 3: Tau Txais Kev Kho Mob Zaws
Kauj Ruam 1. Sim kom tau txais kev xa mus kho mob
Koj tuaj yeem tuaj yeem tau txais kev kho zaws los ntawm kev xa mus kho mob. Qhov no zoo ib yam li koj tus kws kho mob "sau ntawv" zaws raws li kev kho mob thiab xa koj mus ntsib kws tshaj lij. Nws tseem yuav ua rau nws zoo dua uas koj daim ntawv pov hwm yuav npog qhov zaws. Nrog koj tus kws kho mob tham txog qhov tuaj yeem xa mus.
- Sib tham txog koj lub caj dab mob thiab nug seb tus kws kho mob puas yuav qhia zaws. Yog tias nws pom zoo, thov kom xa mus. Hauv ib txoj kev tshawb fawb hauv tebchaws Australia, kwv yees li ¾ ntawm cov kws kho mob tau tshaj qhia cov neeg mob mus rau kws kho mob zaws tsawg kawg ib xyoos ib zaug.
- Nco ntsoov tias, txawm tias muaj kev xa mus, koj li kev pov hwm yuav tsis tuaj yeem them rau kev kho mob. Thaum kev kho lub cev feem ntau thiab kev kho mob chiropractic raug them, kwv yees li 90% ntawm cov neeg mob them nyiaj tawm ntawm hnab tshos rau kev kho zaws.
TSWV YIM TSHUAJ
Jason Myerson, DPT, DMT, OCS, FAAOMPT
Physical Therapist & Certified Orthopedic Specialist Jason Myerson is a Physical Therapist and a Certified Orthopedic Specialist. He is affiliated with Performance Physical Therapy & Wellness with clinics located in Connecticut. He serves as adjunct faculty in the Physical Therapy Department at Quinnipiac University. Jason specializes in helping active people get back to hobbies, activities, and sports they love while utilizing an integrated approach to wellness. He holds an MA in Physical Therapy from Quinnipiac University and a Doctorate in Physical Therapy (DPT) from Arcadia University. He is Residency and Fellowship trained in Orthopedic Manual Therapy, achieved a Doctorate in Manual Therapy (DMT) and became a Fellow of the American Academy of Orthopedic Manual Physical Therapists (FAAOMPT).
Jason Myerson, DPT, DMT, OCS, FAAOMPT
Physical Therapist & Certified Orthopedic Specialist
Expert Warning:
If you have neck pain, see your doctor if it doesn't go away after 7-10 days. However, if you have a significant head trauma, like a high-velocity car accident or you fall and hit your head, or if you have neck pain combined with any numbness in your extremities, see your doctor immediately.
Kauj Ruam 2. Teem caij sib ntsib
Kev kho zaws yog ua los ntawm cov kws tshaj lij tau kawm tiav thiab muaj ntawv pov thawj kws kho mob thiab txawv ntawm qhov ib txwm ua, so zaws. Ntawd yog, nws yuav mob hnyav dua. Kev sib kho feem ntau siv sijhawm 50-60 feeb thiab tuaj yeem txo qis qhov mob thiab kev nyuaj siab ib ntus, nce ntau yam ntawm cov lus tsa suab, thiab txo qis cov leeg nqaij.
- Hu mus rau lub sijhawm teem nrog tus kws kho mob pom zoo. Txhawm rau nrhiav ib qho hauv koj cheeb tsam, nug koj tus kws kho mob lossis sim American Massage Therapy Association's (AMTA) lub vev xaib.
- Qee lub chaw kho mob chiropractor thiab kho lub cev kuj tseem muaj kev kho zaws. Nug nyob ntawd, ib yam nkaus.
Kauj Ruam 3. Sib tham txog phiaj xwm ua ntej koj pib
Muaj ntau dua 80 yam sib txawv ntawm kev kho zaws muaj, ntau yam uas yuav ua haujlwm rau koj. Tham nrog tus kws kho mob kom txiav txim siab txog txoj kev npaj ua. Thaum koj sau koj daim ntawv teem sijhawm, piav qhia qhov mob thiab qhia tias koj xav kom koj lub caj dab ua haujlwm. Nws tuaj yeem txiav cov zaws rau koj xav tau.
- Qhia meej txog qhov teeb meem hauv qab yog dab tsi. Puas yog koj lub caj dab mob vim mob caj dab, piv txwv li? Tej zaum nws yog whiplash los ntawm kev sib tsoo tsheb lossis rov ua kom raug mob los ntawm kev ua haujlwm? Cov no yuav muaj kev cuam tshuam rau lub tswv yim siv.
- Nug tus kws kho mob cov tswv yim thiab kev kho mob nws yuav siv li cas thiab lawv yuav tsum zoo li cas. Koj yuav xav paub dab tsi tshwm sim.
- Sib tham txog lwm yam teeb meem kev noj qab haus huv uas koj muaj. Kev kho zaws tsis pom zoo rau cov neeg muaj mob xws li ntshav txhaws, txha txha, lossis hemophilia.
Txoj Kev 3 ntawm 3: Tshawb Nrhiav Classic, Thai, Tui Na, thiab Trigger Point Massage
Kauj Ruam 1. Phau ntawv zaws ib txwm
Classic (lossis Swedish) zaws yog daim ntawv maj mam zaws uas vam khom, rub tawm, thiab dov cov leeg raws li cov ntshav ntws mus rau hauv plawv kom pab so koj. Nws feem ntau ua tiav nrog roj txhawm rau txo kev sib txhuam. Sim ua txoj hauv kev no rau koj lub caj dab mob.
- Koj tuaj yeem yooj yim phau ntawv zaws classic. Sim ntawm cov chaw nyob ze, pab pawg noj qab haus huv, lossis chaw dhia ua si. Ceev faj ntawm qhov hu ua "chav zaws," txawm li cas los xij, ntau yam yog qhov ntsej muag rau kev ua niam ntiav. Yog tias koj nyob hauv Tebchaws Meskas, nrhiav ib tus neeg uas tau ntawv pov thawj los ntawm koj lub xeev txoj cai tswj hwm.
- Qhia tus kws tshaj lij lossis kws tshaj lij uas koj xav kom lawv tsom mus rau koj lub caj dab thiab/lossis sab nraub qaum.
Kauj Ruam 2. Sim Thaib zaws
Lwm txoj hauv kev rau zaws classic yog Thaib txoj hauv kev. Thaib zaws yuav pab tau mob nraub qaum lossis caj dab. Nws txawv ntawm kev zaws ib txwm nyob hauv qhov uas nws tsis siv roj thiab rub, ncab, thiab zaws cov leeg ntau dua li zaws lawv. Hom kev zaws no tuaj yeem nruj dua li lwm tus - qee tus neeg piv rau yoga.
- Nug ntawm cov chaw hauv zos thiab cov koom haum noj qab haus huv yog tias lawv muab Thaib zaws. Koj tseem tuaj yeem tshawb hauv AMTA lub vev xaib.
- Nco ntsoov tias tus kws tshaj lij tsim nyog muab Thai zaws. Cov txheej txheem no siv zog tuaj yeem ua rau raug mob yog ua tsis raug.
- Tsis tas li nco ntsoov tias tus kws tshaj lij paub txog txhua yam mob uas koj muaj, xws li ntshav siab, mob plawv, teeb meem tawv nqaij, lossis ntshav qab zib.
Kauj Ruam 3. Saib mus rau Tui Na zaws
Tui Na yog Suav daim ntawv zaws uas siv lub tswv yim ntawm acupressure thiab kev tswj hwm cov ntsiab lus siab kom daws qhov mob nyob ib ncig ntawm lub cev. Qee tus neeg xav tias nws tuaj yeem pab nrog mob caj dab thiab qhov kev sib zog ntawm cov ntsiab lus no coj kev sib npaug hauv lub cev Qi.
- Cia siab tias yuav muaj kev sib tham txog 30 txog 60 feeb. Cov txheej txheem yuav zoo ib yam li zaws hauv qee txoj hauv kev - dov, kneading, gliding, thiab nias cov leeg hauv koj lub caj dab.
- Txawm li cas los xij, hauv Tui Na tus kws tshaj lij yuav siv qhov siab rau qee cov ntsiab lus nrog rau zaws, lub tswv yim yog rov tsim kom muaj lub zog txaus.
- Qee tus neeg xav tias cov txheej txheem no tuaj yeem txhim kho mob caj dab, tab sis kuj mob ntawm lub xub pwg, nraub qaum, ob txhais ceg, caj npab, thiab lwm qhov. Koj tus kws tshaj lij yuav hais kom koj sim tshuaj ntsuab kho mob Suav, thiab.
Kauj Ruam 4. Nrhiav ib tus neeg uas tau kawm paub txog kev zaws taw
Yog tias koj pom tias kho koj cov ntsiab lus cuam tshuam rau qee qhov kev pab, koj yuav xav txiav txim siab pom tus kws kho mob taw qhia rau kev ua haujlwm puv ntoob. Ntau tus kws paub txog kev noj qab haus huv tuaj yeem raug cob qhia txog kev kho tus mob, los ntawm kws kho mob zaws, mus rau kws kho mob, kws kho mob lub cev thiab txawm tias yog kws kho mob.
