سه حرکت ورزشی مفید برای بیماران سرطانی

سه حرکت ورزشی مفید برای بیماران سرطانی

ورزش نقش مهمی در درمان و ریکاوری بیماران دارد‎

 

ورزش نقش مهمی در درمان و ریکاوری بیماران دارد. طبق گزارش‌های کالج آمریکایی پزشکی ـ ورزشی، ورزش کردن بیش از ۵۰ درصد در ریکاوری بیماران، به خصوص بیماران سرطانی تاثیرگذار است.

 

به نقل از سایت Economic times، بیماران سرطانی می‌توانند با انجام برنامه‌های ورزشی با شدت کم به تدریج کیفیت زندگی خود را افزایش دهند. ممکن است در ابتدا بیماران سرطانی احساس ضعف داشته باشند، اما به تدریج بدن آنها به برنامه ورزشی عادت خواهد کرد.

 

سه ورزش اساسی که می‌تواند به بیماران سرطانی کمک کند عبارتند از:

 

۱. اسکات: 

برای یاد گرفتن این حرکت می توانید از صندلی استفاده کنید. باید  در حالی که پاها را به اندازه عرض شانه باز کرده‌اید، طوری زانوها را خم کنید که انگار می خواهید روی صندلی بنشینید. زانوها نباید جلوتر از انگشتان پا برود. هنگامی که پایین رفتید، چند  ثانیه در همان حالت بمانید و سپس بالا بیایید. در هر دوره ۱۵ بار این حرکت را تکرار کنید. این حرکت می‌تواند قدرت عضلات پایین تنه و پاها را افزایش دهد.

 

۲. حرکت کبری در یوگا: 

بر روی سینه‌ روی زمین دراز بکشید، کف دست‌ها را رو روی زمین قرار دهید و بالاتنه را از زمین جدا کنید. این حرکت را هر بار پانزده دفعه تکرار کنید. حرکت کبری برای عضلات پایینی کمر بسیار مفید است.

 

۳. پلانک از بغل: 

بر روی پهلو دراز بکشید و ساق دست را بر روی زمین قرار دهید. از عضلات کناری بدن و بازو برای نگه داشتن بالاتنه استفاده کنید. در این حالت ۳۰ ثانیه بمانید و سپس بر روی پهلوی دیگر این حرکت را تکرار کنید. در زمان انجام حرکات پلانک به تنفس خود دقت کنید و هیچ وقت نفس خود را نگه ندارید.

 

منبع: ایسنا

 

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