Here are some Palm exercise and their benefits.- यहां हैं हथेलियों के व्यायाम और उनके फायदे।

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ऐसा माना जाता है कि हमारे हाथों में हमारे पूरे शरीर से जुड़ी हुई नसें होती हैं। इसलिए, इन्हें मसाज करने से आपके शरीर का पूरा तंत्र संतुलित हो सकता है। जी हां… आपने भी अपने घर में अपने ग्रैंड पेरेंट्स को कई बार धूप में बैठे अपने हाथ पैरों की ऊंगालियों को दबाते हुये देखा होगा। जिस तरह से एक्सरसाइज़ हमारे समग्र शरीर के लिए ज़रूरी है, ठीक उसी तरह हाथों की एक्सरसाइज़ भी समग्र शरीर के विकास के लिए महत्वपूर्ण है।

अपनी उंगलियों, हाथों और कलाई पर प्रेशर डालने से आप सिरदर्द और पीठ दर्द से लेकर घबराहट और एंग्जाइटी तक कई तरह के लक्षणों को कम कर सकती हैं। इसलिए आज हम आपको कुछ ऐसी हैंड एक्सरसाइज़ के बारे में बताने जा रहे हैं, जिन्हें करने से आपके पूरे शरीर का मोशन सही हो सकता है। साथ ही, इससे आपके हाथों को भी आराम मिलेगा और समग्र तंत्रिका तंत्र भी सुचारु रूप से काम करेगा।

यहां हैं हथेलियों की कुछ खास एक्सरसाइज जो आपको रोज करनी चाहिए

हाथों की मुट्ठी बनाएं (Make a fist)

यह एक्सरसाइज़ हाथों और उंगलियों को मजबूत बनाने, मोशन बढ़ाने और आपको दर्द से राहत देने में मदद कर सकते हैं। इसलिए अपनी हथेलियों को केवल तब तक स्ट्रेच करें जब तक आप स्ट्रेच महसूस न करें। इसमें आपको दर्द महसूस नहीं होना चाहिए।

इस एक्सरसाइज़ को करने के लिए अपने अंगूठे को अपनी उंगलियों पर लपेटते हुए, मुट्ठी बनाएं।
आधे से एक मिनट के लिए इसे होल्ड करें। छोड़ें और अपनी अंगुलियों को चौड़ा करके फैलाएं।
इसे दोनों हाथों से कम से कम चार बार दोहराएं।

फिंगर लिफ्ट (Finger Lift)

अपनी उंगलियों में गति और लचीलापन लाने के लिए इस एक्सरसाइज़ को करें।

अपने हाथ को फैलाकर एक टेबल पर रखें।

धीरे से टेबल से एक-एक करके एक उंगली उठाएं और फिर उसे नीचे करें।

आप अपनी सभी अंगुलियों और अंगूठे को एक – एक बार उठाएं, और फिर नीचे करें।
इसे आठ से 12 बार दोहराएं।

finger lift
यहां है फिंगर लिफ्ट करने का तरीका: चित्र : शटरस्टॉक

अंगूठे को स्पर्श करना (Thumb Touch)

यह एक्सरसाइज़ आपके अंगूठे की फ्लेक्सिबिलिटी को बढ़ाने में मदद करता है। साथ ही, यह आपको अपने टूथब्रश, फोक और चम्मच, और पेन से लिखते समय हाथों के मूवमेंट में मदद कर सकता है।

अपनी कलाई को सीधा रखते हुए अपना हाथ अपने सामने रखें।

धीरे-धीरे अपने अंगूठे को अपनी चार उंगलियों में से हर एक को एक – एक बार स्पर्श करें, जिससे “O” का आकार बन जाए।

प्रत्येक स्ट्रेच को 30 से 60 सेकंड के लिए होल्ड करें। इसे कम से कम चार बार दोहराएं।

फिंगर स्ट्रेच (Finger Stretch)

हाथों में दर्द से राहत पाने और अपने हाथों के मोशन में सुधार करने के लिए इस स्ट्रेच को आजमाएं:

अपने हाथ की हथेली को टेबल या अन्य किसी सतह पर रखें।
अपनी उंगलियों को सतह के खिलाफ जितना हो सके उतना स्ट्रेच करें।
30 से 60 सेकंड के लिए रुकें और फिर छोड़ दें।
इसे हर हाथ से कम से कम चार बार दोहराएं।

थंब फ्लेक्स (Thumb Flex)

यह व्यायाम आपके अंगूठे की अकड़न में सुधार कर सकता है।

अपने हाथ हो हवा में सीधा रखें।
जहां तक हो सके अपने अंगूठे को अपनी दूसरी उंगलियों से दूर फैलाएं। फिर अपने अंगूठे को अपनी हथेली पर मोड़ें ताकि यह आपकी छोटी उंगली के पहले पोरे को छू सके।
आधे से एक मिनट के लिए इसे होल्ड करें।
दोनों अंगूठों से इसे कम से कम चार बार दोहराएं।

यह भी पढ़ें : वर्कआउट के बाद भूल कर भी न दोहराएं ये 5 गलतियां, नहीं तो वज़न घटने की बजाए बढ़ने लगेगा

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