Haddiyon ya joron se mutalliq masail mein ghutnon mein dard ka maslah buhat aam hai. Agar cheh in joron mein dard ke buhat sare asbaab ho skte hain jin se nijat ke liye dard door karne wali dawayein aam istemaal ki jati hain lekin baaz makhsoos Exercises se is tkleef se bacha ja skta hai is ki shiddat kam ki ja skti hai. Agar aap bhi ghutnon ki tkleef mein mubtila hain to mahereen ki sifarish kardah hasab zel warzishon se istefadah kar skte hain.
1. Aap aik humwar satah ki bari mez(table) par peeth (back) ke bal let jayein. Aap ke donon paon ke sath takhnon ke qareeb aik aik pound (tqreeban ½ kg) wazni koi cheez bandhi honi chahiye. Isi tarah letne ki halat mein ghutne ko sidha rakhte huye pehle apni aik tang ko aahistah aahistah 24 inch ya do feet tak upper uthayein phir ise niche le aayein. Yeh amal rozana 50 martabah doh’rayein. Is ke baad doosri tang ko bhi isi tarah 50 martabah upper niche karein.
2. yeh warzish aik unchi mez(table) par bath kar ki jati hai. Aap mez par is tarah baithein keh aap ke ghutne ka pichla hissah mez ke kinare se lag raha ho. Ho skta hai aap ko ghutne ke piche towels rakhne ki zaroorat pesh aaye. Donon hathon ke sahare balayi dhar ko sidha rakhte huye ab aap apni latki huyi aik tang ko aahistah aahistah upper karein aur jab tang aur khutna bilkul aik sidh mein aajayein to teen second tak inhein isi posission mein rakhein phir niche kar lein. Ye amal 15 se 20 martabah duhrayein. Aik tang ki warzish mokammal hone ke baad doosri tang ko bhi isi warzish se guzarein . Kuch arse baad jab aap ke paththe mazboot ho jayein to warsith ko ba mqsad banana ke liye takhnon ke sath aik pound wazni koi cheez badh lein. Is mqsad ke liye wazni boot, jim bag ya pars istemaal kiye ja skte hain.
3. Is warzish mein bhi 2 number ki warzish ki tarah tangon ko upper niche kia jata hai. Farq sirf yeh hota hai keh unchi mez(table) se paon(legs) niche latkane ke bajaye samne rakhi huyi chair par tqreeban 200 angle se niche rakha jata hai.
4. Unchi mez(table) par bath kar hathon par zor dete huye zara sa piche ki taraf jhuk jayein is tarh keh tangon ke sath wazan bandha hua ho aur voh jhool rahi hon. Is ke baad dayein raan ko upper ki taraf uthayein phir niche le aayein.( daily 50 times) yahi amal bayein raan ke sath dohrayein.
5. Unchi mez(table) par tangein latka kar bilkul sidhi halat mein bath jayein, is ke baad ghutnon ko harkat diye be ghair donon paon ko right se left aur left se right janib harkat dene ki koshish karein. Yeh warzish din bhar mein 50 times ki jaye.
6. Humwar lambi mez(table) par aik taraf karwat le kar is tarah letein keh donon takhnon ke sath aik aik pound wazan badha ho. Is ke baad isi karwat wali halat mein tang ko do feet tak buland karein phir niche kar lein. (Daily 50 times) is ke baad doosri taraf karwat le kar doosri tang isi tarah 50 times upper niche karein.
7. Sidhe khare ho kar donon hath piche bandh lein aur aik tang ko doosri se 6 inch aagay rakhein. Is ke baad pichli tang par tawazan bar qaar rakhte huye aur raan ke pathon ko sakht karte huye ghutno ko aage aur piche ki taraf karein. (Daily 50 times) is doran paon sakit hone chahiye. Aik tang ke baad doosri tang ko aage kar ke yahi exercise dohrayein.
8. Kisi furniture ya diwar ke sahare sidhe khare ho jayein pehle jis tang ki warzish mqsood ho is ke takhne ke sath wazan bandha hona chahiye. Ab is ghutne ko piche ki taraf mor kar upper karein is doran upper ki raan mein koi harkat nahi honi chahiye. Yeh amal 15-20 martabah dohrayein aur phir doosri tang se bhi isi tarah warzish karein.
9. Yeh warzish isometric kehlati hai. Is mein aap donon hathon par angle dete huye balayi dhar ko piche ki taraf thora sa jhukate hain, donon tangein thore fasle par aagay ki taraf phaili hoti hain. Aik ghutne ke niche towel ya isis tarah ki koi aur cheez tah kar ke rakh di jati hai. Ab donon ariyon (ankle) ko farsh par latkate huye ghutne ke niche rakhe huye towel ko dabane ki koshish karein aur jahan tak mumkin ho ise is second tak mazbooti se dabaye rakhein. (Daily 20 time) is ke baad doosre ghutno ke niche takyeh(pillow) rakh kar yahi amal dohrayein.
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