चलने - बैठने का गलत तरीका रोज बुढ़ापा ला रहा है | जानिए जवान रहने का तरीका ..?

    

 Aaj  kal garden(Neck), pith(Back), and kamar-dard, yah common samasya ho gayi hai. Kam age wale logon ko bhi budhapa ka swad chakhana pad raha hai. And humlog ise khatm karane ke wajaye instent aaram khoj rahe hai.

            Malaham se thodi der ke liye aaram to mil jati hai lekin kuchh der baad phir wahi swad aane lagata hai. Tab hamare bagal ki anty/Bhabhi malish ki salah deti hai aur hum dour kar waha pahunch jate hai.

            Isi tarah hum yaha se waha dourat bhagate rahate hai. Bimari ki jad tak pahunch hi nahi pate hai and temporary relief se apane bimari ko badhate rahate hai.

            Humsab ko yah janana chahiye ki aisi kon se wajah hai jisake karan kam umr me hi aisi dard ki saja mil rahi hai. Aaj hum isi sab ki detail me janenege ki isaki jad kaha tak hai, aur hume kaha se kam shuru karana hoga, taki hum isaki jad ko hi khtm kar de.

Q . Posture yani mudra ka sahi hona kyon jaruri hai. ?

            Sabhi chhote se lekar bade tak sabhi kam ko karane ka ek sahi tarika hai, jisme chalane, sone, uthane-baithane, bolana shamil hai. Agar hum sahi tarika nahi apanayenge to galat tarika apane aap ho raha hoga. Agar sharir ki baat kare to galat tarika se sharir par gahara effect padega, jisse hamari bone & muscles par pressure padega aur wo kamjor hoga.

            Sahi posture hone se – aapka confidence badhega, Energy sahi tarike se milegi and concentration sudharega, aapake brain tak oxygen asani se pahunchega.

Q . Galat posture kise kahate hai?

            Aayiye kuchh example se samajhate hai, Galat posture ko-

• Back support wali chair par bhi aage kior jhuk kar baithana.
• Koi kam karate samay apane garden aur pith ko aage kior jhuka dena.
• Laptop ki height aur aankhon ka level barabar nahi hona.
• Chair par baith kam karate samay apane haatho ko latkakar rakhana.
• Computer key-board par type karate samay apane kohani ko 90 degree nahi rakhana.
• Ghar me bed ya cauch par letkar kam karana.

Yah sab galat posture ki nishani hai, isse bachane ki koshis karani chahiye.

Q . Galat posture ka side effect ?

      Galat posture ka bahut sa side effect hai, one by one samajhate hai—

Garden & kamar dard – sahi posture me nahi baithane se ridh ki haddi ke jodon par effect padta hai, isse spine related problem hone lagati hai. Jisme sytica, slip-disk, servical, stif-neck jaisi bimariyan aapko pasand karane lagati hai.

Buljing disk – yah ek bimari hai jisme dard ki shuruat ridh ki haddi se hoti hai aur dhire-dhire aapke pure sharir me failati hai. Isake alawa yah aapke nervous system ko bhi effect karati hai.  Yah baith kar kam karane walon ko hoti hai, jyadatar.

Muscles ki jakadan(Hardness) – Isme aapke body ki muscles jakad jati hai ya Ainth jati hai. Lambe samay take k hi position me bait kar kam karane se aur exercise bilkul bhi nahi karane se yah pareshani aati hai. Isme blood circulation pure body me sahi se nahi ho pata hai, sath hi dhamani(artery) srink ho jati hai.

Flexibility --  jaise jaise hamare body me akadan badhati hai “flexibility” yani ki “Lachilapan” kam hone lagata hai. Jisse koi bhi kam niche jhuk kar nahi kar pate hai. Kyonki aise situation me muscles me tej stretch feel hota hai.

Body balance – Is sthiti me aapka body par pura control nahi rahata hai. Isme apako chalane-phirane me kisi ki sahare ki jarurat padati hai. Baithane ke baad uthane ke liye aapko sochana padega.

Kyphosis—Kyphosis matalab hota hai “Kubdapan”. Yah kisis age ki mohtaz nahi hai . Yah har age me ho sakata hai. Ise hone ke kai karan/wajah hai and kai bar yah “Hareditery” bhi hoti hai but, galat posture me uthane-baithane se yah samasya ho sakati hai.

Q . Kya koi aisa test hai, jisse pata lagaya jaye ki mera posture kaisa hai ?

      Haa, bilkul ise pata lagan eke liye aap apane ghar par ya kahi bhi “wall-test” karke assani se pata pata kar sakate hai, aapaka posture sahi hai ya galat. Aayiye sikhate hai –

• Sabse pahale ek diwar kior apani pith karke khade ho jaye.
• Apani edi(ankle-joint) ko, diwar se 6 inch ko duri par rakhe.
• Agar aaapka posture sahi raha to aapka gardan and pith diwar se 2 inch dur ho jayegi.
• Sahi posture me Head, Hips and Shoulder diwar se sate rahenge.

Note – Agar aisa nahi ho pa raha hai to aapke posture galat hai and use sahi karane ki jarurat hai.

Q . Work desk par baith par kam karane ka sahi tarika ?

• Sabse pahale apane pelvic position ko neutral rakh kar chair par baithe.
• Apane shoulder ko relax rakhe, upper ya niche kior na rakhe.
• Apani garden(Neck) and head dono ko siddha ralhe.
• Apane hips and knee joint ko 90⁰ raken.
• Kisi ek taraf nahi jhuke, balki apane weight ko dono hips par barabar rakhe.
• Apane dono pair ko jamin par brabar rakhen.
• Apane haathon ko jamin par brabar rakhen, desk parrelal raakhe.
• Apane laptop ya computer ko apane chehare se 18-24 inch ki duri par rakhen.

Q . Chair par pair cross karke baithana chahiye ya nahi. ?

            Yah international jernal of environmental research & public health ki ek study ke mutabik cross-leg baithane se Hip misligament kharab ho sakata hai. Is situation me aapaka ek Hip dusare se bada ho jata hai. Sath hi is situation me male sperm ki quality kharab ho jati hai.

            Kai research me to yah bhi kaha gaya hai ki “Knee-cross”, “Ancle -cross” baithane se bhi jyada bura result deta hai.

            Isake alawa bhi kai tarah ki problem samane aa sakati hai—

• Isse body ke nichale bhag me blood clott hone ka risk badhata hai.
• High blood pressure ki samasya ho sakti hai, kyonki isse nason me blood jama hone lagata hai. Isse heart par pressure padta hai.
• Is tarah se baithane se testicle par pressure padta hai aur wah 2⁰ garm ho jata hai. Isse testicle ki temperature 3.5⁰ tak badh jati hai.

Q . Sahi posture me khada hone ka tarika ?

            Jab bhi khade ho to is baat ka dhyan rakhe ki apake body ka weight eke adi(ancle) par padane ke bajaye dono panje par pade. Sath hi is samay neck & back dono sidhi ho.

            Agar aap tedhe ya head aage koir jhuka kar khada hote hai to aage chalkar yah aapka back-pain ka karan banega.

Q . Kaise pata kare, Hum sahi chal rahe hai ya galat.?

            Body posture sudharane ka sahi aur aasan tarika hai siddha khada hona. Lekin yah hume khud pata nahi chalta hai. Isake liye aap apane dost se help lijiye. Aap ek wall se sat kar khada ho jaiye, yaad rahe aapka body normal hi rahe, jhukkar ya tankar na ho. An unhe 3 alag-alag photo click karane ko kahe. Usake baad us photo ko upper bataye gaye baton se match karwaye, and dekhe aapaka posture kaisa hai.

Q . Galat posture me khade hone ke side effect ?

            Human body ki spine me 2 curves hote hai. Jab hum galat posture me khade hote hai to un curves par pressure padata hai. Sath hi spine par bhi pressure padata hai. Jisse lower back pain hota hai. Isi se cytica ki samasya hoti hai.

            Isake sath galat posture se carple tunnel syndrome, stress, apach, body-pain & sujan bhi ho sakati hai.

Q . Janiye khade hone ka sahi tarika ? Improve body posture—

• Sabse pahale apane shoulder ko pichhe karke siddha tankar khada hoe.
• Apane head ki level apane sharir ke hisab se siddha rakhe,
• Apane pet ko under kior khinche.
• Apane pairon ko apane shoulder ki width ke anusar rakhe.
• Apane knee joint ko alag-alag rakhen.
• Koshis kare ki aapka weight aapake dono panje par pade, naki ancle joint par.
• Apane dono haathon ko normal side me latakane den.

Q . Janiye chalane ka sahi tarika. ?

• Chalate samay ya walk karate samay jhukane ya tedhe hone se bache. Siddha normal tankar chale.
• Chalate samay dhyan apane sir par de, sir hamesha siddha hona chahiye.
• Apani thuddi(Dadhi area) ko uncha hi rakhe isse spine siddha rahega. Aapke diaphragm par pressure nahi padega and sans lene me help karega.
• Agar aap apane dono haathon ke mutthi bandh kar chalate hai to isse aapke shoulder,  arm, neck par pressure banega jisse haath & finger me sujan feel hoga.
• Jab bhi chale apani chest ko siddha rakhe, shoulder ko niche & pichhe kior rakh kar chale. Sath hi apane kohani ko 90⁰ par latkakar rakhen.
• Jab bhi chale apane pairon ko jamin par pura rakh kar chale, kabhi bhi adi(ancle) par na chale.

Q . Galat posture me khada hone, chalane ka side effect. ?

            Galat posture me aapka head ka aage kior jhukaw tay karat hai ki aapke ridh ki haddi par kitana weight pad raha hai.

            Normally siddha khada rahane par ridh ki haddi par 4.5-5.5 kg weight padta hai. Jab aapka head 15⁰ aage kior jhuk jata hai to yah weight 12.5 kg ho jata hai.

            Jab head 60⁰ aage kior jhukata hai to yah bhar ab 27 kg ho jata hai. Isi se aap samajh lijiye kya haal hoga aapke ridh ki haddi ko aage chalkar jab aap 35 se par honge.

Q . Mobile phone use karane ka sahi tarika ?

            Agar aap har samay galat tarike se hi apane mobile phone ya laptop use karate hai to yah aapko neck ki problem se milayega. Isse milane ke baad aapko bahut bura lagega. Isse neck ki bone structure me badlaw hota hai, jisse neck, head, back & shoulder me every time pain rahega, muscles hardness feel hoga.

            Mobile use karate samay apane neck ko aage kior jyada na jhukayen, isse aapke spine par pressure create hota hai. Neck pain shuru ho jayega jisse servical spodilytis ki bhi samasya hone lagati hai. Mobile chalate samay apane aankhon ko niche rakh sakate hai, neck niche nahi karana chahiye.

Q . Psychology of Galat posture.?

            Psychology ke anusar koi bhi person anxity me comfortable nahi rahata hai. Use hark am ki jaldi bani rahati hai. Hamesha bechain rahate hai and apane body posture ko change karate rahate hai. Kabhi cross leg to kabhi cross ancle.

            Jab we khade hote hai to bhi unks posture gadbad hi hota hai. Jin logon ko bachpan se hi galat tarike se uthane baithane ki aadat rahti hai, dimag use yaad rakhata hai. Wo jab bhi baithega dimag use usi posture me baitha deta hai, galat posture me.

Sudharane ke liye aapko yah yaad rakhana padega, isaki practice karani padegi. Jab bhi baithe posture ko thik kare.

Q . Sahi posture ke liye mind set-up kaise kare ?

            Psychology ke anusar normal inssan jab apana body posture sudharane ki sochata hai to usake dimag me yah bhi chalate rahata hai ki jab wo ise sudharane ke liye sidh/sahi posture me baithega-uthega to log kya kahenge,  kya sochenge, log mujhe kaise dekhenge.

            Yaani ki us person ko sudharane ka to mann hai lekin use fear of security ya majak udane ka bhi dar hai.

            Us person ko yah samajhana chahiye ki kisi bhi samane wale ke pas itana nahi hai aapke posture ko notice karane ka. Jo bhi kuchh log samajhdar honge wo sirf dekhenge aur samajh jayenge, aapko kuchh nahi bolenge, samajhdar vyakti ki yah pahchan hai.

            Aapko kuchh bhi sochane ke bajaye apani body posture par dhyan de aur har wakt sudharane ki koshis kare yahi aapko aapke budhape me kam aayega. (Budhapa se bachane ka tarika janiye..)

Q . Body posture ko kaise sudhare ?

            Neck – neck ka posture smarphone ka badhate uses ke karan gadbada gaya hai. Log jab bhi mobile chalate hai apni garden ko niche jhunka kar hi chalate hai. Yah posture ko bigadta hai. Kosis kare ki mobile chalate samay aapka garden siddha rahe and jarurat se hi mobile chalaye.

            Agar aapa laptop/computer chalate hai to uski screen ko apane face ke barabar rakhe taki use dekhane ke liye aapko apani garden ko upper-niche, left-right na karana pade. Apani gadan ko lachila banana ke liye gol-gol ghuma kar daily exercise kare.

            Long sit – naturally baat kare to hamara body baithane ke lihaz se nahi bana hai. Jitana jyada baithe rahenge utana hi body ke liye dikkat hai. Agar aap ek jagah baithe rahane wale kam karate hai to thodi-thodi der me uth kar ghum-phir lena chahiye.

            Isaka bhi dhyan rakhe ki aapki chair & desk ki height aapki haathon ke barabar hi ho. Agar typing kar rahe hai to aapka haath desk ko achchhi tarah se touch kar raha ho. And apane pairon ko barabar jamin par rakhe.

            Rest – agar aap lambi duri tay kar rahe hai to gadi chalate samay thodi der kea age kior jhuk jana aapko aaram to de sakata hai. Lekin aapke body postur ke liye sahi nahi hai.

            Gadi ki sit ko aage kar ke strearing ke paas rakhe. Taki aapko siddha baithane me koi dikkat na ho. Apane pith ke pichhe ek takiya ya towel ko fold kar ke rakh sakate hai, yah aapko sahi posture me baithane me help karega.

Body posture sudharane ka Yog—

            Bal mudra –

                        Is mudra ke practice se ridh ki haddi me khinchaw badhta hai. Jiske karan – Gluts, Hamstring, Neck & Shoulder sahi posture me aate hai. Iska daily practice karana chahiye.

            Pashchim Namskarasan –

                        Is mudra ko practice karane se shoulder ko rest milata hai. Jisake karan body ke upper part strong banata hai. Shoulder ka posture sahi to hota hi hai, pet bhi kam hota hai.

            Bhujangasan –

                        Yah aasan aapke pith, kamar & shoulder ke posture ko sahi rakhata hai. Blood circulation sahi hota hai.

           To doston aaj humne apane body posture ke bare me detail jankari liye. Kaise nuksan hoga and kaise fayade honge. Ummid karate hai, aage se aap is baat ka dhyan rakhenge, apane body posture ko sudharenge and hamesha Jawan rahenge.

Jawan rahane ke liye kuchh free ka khana bhi hai jo aapke kitchen me mil jayenge and kuchh yog bhi hai jo aapko hamesha nirog rakhenge.  Aayiye wah bhi jaan lete hai, jo aapko budha hone se rokega…continue kare.......

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