Commer dard se najat ki aasan mashqin jo aap ghar par aazma sakte hen.

commer dard ek esi chies hay jo zandgi ke mukhtalf marahal min bahat se logon ko matasar karti hay. ya kharab karnsi, tavel arse tak bethe rahne, tanao, yaa chezon ko ghalat tariqe se athane se bhi ho sakta hay. achi khabar ya hay kah aap is dard ko chand aasan mashqon se kam kar sakte hen - ya sab aap ke ghar ke aaram se.

zeel min kach narm striches or harktin di gayi hen jo commer ke dard ko kam karne, lachak ko behtar banane or aap ki redh ki hadi ko sahara dine wale azlat ko mazboot banane min madad kar sakti hen.

1. bali or gaye khinchana

ya kiyon madad karta hay:

ya strich aap ki redh ki hadi min lachak ko badhata hay or saqti ko kam karne min madad karta hay.

ya kise karin:

apane hathon or ghatanon par tibl tap pozition min sharo karin.

• jise hi aap sans lite hen, apane sar or dam ki hadi (gaye ka poz) athate huvay apani peth ko aahastah se aark karin
• jise hi aap sans bahar nakalte hen, apani thodi or sharoni (cate poz) min takte huvay apani redh ki hadi ko gol karin.
• ya taqriban 10 se 15 bar aahastah aahastah karin.

2. bache ka poz

ya kiyon madad karta hay:

ek parsakon strich jo aap ki commer or kolhon ko aaram dita hay.

ya kise karin:

• ghatane tekin, phar apani ediyon par beth jain.
• apane bazun ko aage badhain or apane sine or peshani ko zamin par niche rakhen.
• gehra sans lin or 30 se 60 sicand tak yahan rahin.

3. ghatanon tak sine tak khinchana:

ya kiyon madad karta hay:

ya strich commer ke nchale hissay min dabao ko kam karta hay or dard ko kam kar sakta hay.

ya kise karin:

• apane ghatanon ko jhaka kar apani peth par let jain.
• donon ghatanon ko aahastah se apane sine ki taraf khinchin or anhen gule lagain.
• agar ya acha lagta hay to sath sath raak karin. taqriba 20 se 30 sicand tak pakdo.

4. fagar for strich

ya kiyon madad karta hay:

kolhon or gulates min jakadn jari karta hay, jo aksar commer min dard ka baas banta hay.

ya kise karin:

• apani peth par leten or ek takhane ko mukhalf ghatane ke oper karas karin.
• nchali tang ko aahastah se apane sine ki taraf khinchin.
• 20 se 30 sicand tak pakde rahin, phar atraf ko soch karin.

5. gulot barj

ya kiyon madad karta hay:

aap ki redh ki hadi ko sahara dite huvay aap ki commer or kolhon ko mazboot karta hay.

ya kise karin:

• apani peth par ghatanon ke bal leten or paon farsh par chaptay rakhen.
• apane kolhon ko oper ki taraf athain, apane gulots ko nchodin.
• ek lmahe ke liye rakin, phar patchhe ki taraf niche karin.
• ise 10 se 15 bar dahrin.

6. bard dag warzish

ya kiyon madad karta hay:

tawazin ko behtar banata hay or baniyadi tqt banata hay, jo aap ki commer ki hafazat karta hay.

ya kise karin:

• apane hathon or ghatanon par atho.
• apane dain bazo ko ek hi waqat min aage or bin tang ko patchhe ki taraf khinchin.
• 5 sicand ke laye pakdo, phar atraf soch karin.
• har taraf 10 takarar karin.

7. sharoni jhakao

ya kiyon madad karta hay:

aahastah se aap ke nchale abis ko mazboot karta hay or commer ke tanao ko kam karta hay.

ya kise karin:

• ghatano ko jhaka kar apani peth ke bal let jain.
• apane pet ko saqt karin or apani commer ko farsh min dabin.
• kach sicand ke laye pakdo, phar chhod din.
• ise 10 se 15 bar dahrin.