Skip to main content

10-Minute Morning Posture Routine to Improve Your Posture Naturally

Post a Comment

Tennis Elbow (Kohni Ka Dard) Kya Hai? Ghar Par Hath Aur Kohni Ke Dard Se Rahat Ki 5 Exercises

​Kya aapke hath ki kohni (elbow) ke bahar wale hisse mein lagatar dard rehta hai? Jab aap subah uthkar chaay ka cup uthate hain, pani ki balti uthate hain, ya laptop par lagatar typing karte hain, toh kya kohni se lekar kalai (wrist) tak ek tez khinchao aur dard mehsoos hota hai?

​Agar haan, toh ise medical ki bhaasha mein Tennis Elbow ya Lateral Epicondylitis kehte hain. Bohot se log sochte hain ki yeh dikkat sirf tennis khelne walon ko hoti hai, lekin aisa bilkul nahi hai. Ek physiotherapy student hone ke naate, main aapko bata doon ki mere paas aane wale 90% mareez aam log hote hain jo lagatar ek hi jaisa hath ka kaam karte hain.

​Is article mein hum bohot hi aasan shabdon mein samjhenge ki Tennis Elbow kyun hota hai aur ghar par hi 5 simple exercises se isse kaise rahat paayein.

​Tennis Elbow Kya Hai Aur Yeh Kyun Hota Hai?

​Hamari kohni ke bahar ki taraf ek haddi hoti hai, jisse hamare hath aur kalai ko chalane wali manspeshiyan (forearm muscles aur tendons) judi hoti hain.

​Dard Hone Ka Asli Kaaran:

Jab hum lagatar ek hi movement ko baar-baar dohrate hain—jaise jhadu-pocha karna, kapde nichodna, ghanto computer par mouse chalana, ya heavy weight uthana—toh kohni ke paas ke tendons par bohot zyada pressure padta hai. Is lagatar dabaav se wahan ke tissues mein chhote-chhote tears (micro-tears) aa jaate hain aur soojan (inflammation) ho jati hai.

​Isi wajah se jab aap hath se koi cheez pakadte (grip karte) hain, toh kohni mein tez dard hota hai.

​Tennis Elbow Se Rahat Ke 5 Sabse Asaradar Gharelu Upay Aur Exercises

Agar aap is dard ko jad se khatam karna chahte hain, toh ghar par in 5 aasan exercises ko roz follow karein:

​1. Fist Clench Exercise (Hath Ki Grip Majboot Karna)

​Tightness ki wajah se hath ki grip kamzor ho jati hai. Is exercise se forearm ki muscles ki taakat wapas aati hai.

  • ​Kaise Karein: Ek chair par baithein aur apne hath ko kisi table par tikayein. Apne hath mein ek soft tennis ball ya tawaif (towel) ka roll pakdein. Ab use apni unglion se dheere-dheere dabayein (squeeze karein). 5-10 seconds tak daba kar rakhein, phir chhod dein. Ise 10-15 baar dohrayein.

​2. Wrist Extension Stretch (Kalai Ka Khinchao)

​Forearm ki tight muscles ko relax karne ke liye yeh stretch sabse best hai.

  • ​Kaise Karein: Apne dard wale hath ko bilkul seedha samne ki taraf fhelayein (hath ki hatheli zameen ki taraf ho). Ab dusre hath se dard wale hath ki unglion ko pakadkar niche aur apni taraf khinchein, jab tak kohni ke upar halka khinchao na mehsoos ho. 20 seconds tak hold karein aur 3 baar karein.

​3. Wrist Flexion Stretch

​Yeh extension stretch ka bilkul ulta hai aur piche ki muscles ko lamba karne mein madad karta hai.

  • ​Kaise Karein: Apne hath ko seedha samne fhelayein, lekin is baar hatheli aasmaan ki taraf upar ho. Dusre hath se unglion ko niche ki taraf pull karein. Is position ko bhi 20 seconds tak hold karein aur 3 baar karein.

​4. Ice Massage (Baraf Se Deep Tissue Sek)

​Kohni ki soojan ko kam karne ke liye din mein 2-3 baar baraf se sek karna bohot zaroori hai.

  • ​Kaise Karein: Baraf ka ek tukda (ice cube) lijiye aur use kohni ke bahar wale dard wale hisse par gol-gol ghumate hue 5-7 minute tak direct massage kijiye. Yeh kisi bhi painkiller se tez kaam karta hai.

​5. Supination with Dumbbell (Hath Ghumane Wali Exercise)

​Yeh exercise kohni ke tendon ko dubara majboot banati hai taaki dard dubara na aaye.

  • ​Kaise Karein: Chair par baith kar apni kohni ko 90 degree par modein aur use apne pair (thigh) par tikayein. Hath mein ek halki pani ki bottle ya 1kg ka dumbbell pakdein. Ab apni hatheli ko dheere-dheere upar ki taraf ghumayein aur phir dheere-dheere niche ki taraf ghumayein. Ise bina jhatke ke 10 baar karein.

​People Also Ask: Log Aksar Yeh Sawaal Puchte Hain (FAQs)

​Q1. टेनिस एल्बो का सबसे अच्छा इलाज क्या है? (Tennis Elbow ka sabse accha ilaj kya hai?)

​Jawab: Tennis elbow ka sabse accha ilaj hai Rest (aaram) aur Physiotherapy exercises. Dard wale hath se bhari saman uthana band karein, rozana wrist stretching exercises karein, aur kohni par dabaav kam karne ke liye ek Tennis Elbow Brace (Band) ka istemaal karein.

​Q2. क्या टेनिस एल्बो अपने आप दूर हो जाएगा? (Kya tennis elbow apne aap door ho jayega?)

​Jawab: Agar dikkat shuruat ki hai aur aap dard dene wale kaamo ko rok dete hain (jaise typing ya heavy lifting), toh yeh halka aaram karne se apne aap thik ho sakta hai. Lekin agar dard puraana hai (chronic), toh yeh bina sahi stretching aur exercises ke apne aap thik nahi hota aur badhta jata hai.

​Q3. टेनिस एल्बो को ठीक होने में कितना समय लगता है? (Tennis Elbow ko thik hone mein kitna samay lagta hai?)

​Jawab: Agar aap shuruat se hi parhez aur exercises karte hain, toh halka-fulka dard 2 se 6 hafte mein thik ho jata hai. Lekin agar tendon mein soojan purani hai, toh isko poori tarah thik hone mein 3 se 6 mahine ka samay lag sakta hai. Isme sabr (patience) rakhna bohot zaroori hai.

​Q4. टेनिस एल्बो का दर्द कैसे होता है? (Tennis Elbow ka dard kaise hota hai?)

​Jawab: Tennis elbow ka dard kohni ke bahaari hisse (outer elbow) mein ek tez chubhan ya jalan ki tarah shuru hota hai. Yeh dard tab zyada badhta hai jab aap hath se koi cheez pakadte hain, door ka handle ghumate hain, kapde nichodte hain, ya hath milate (handshake) hain.

​Kab Jayein Doctor Ke Paas? (Health Advice)

​Agar aapko lagatar 3 hafton tak exercises aur aaram karne ke baad bhi kohni ke dard mein koi sudhar nahi dikh raha hai, ya aapka hath itna kamzor ho gaya hai ki aap chaay ka cup bhi nahi utha pa rahe hain, toh aapko turant ek orthopedic specialist ya physiotherapist ko dikhana chahiye. Woh aapke liye custom physical therapy plan, ultrasound therapy, ya brace prescribe kar sakte hain.

​Apne hathon ko aaram dein aur lagatar laptop chalane ke beech mein 5 minute ka break zaroor lein!

Comments

Post a Comment

Popular posts from this blog

Sciatica Nerve Pain Relief: 3 Deep Stretches to Relieve Leg Pain Instantly

​Have you ever felt a sharp, shooting pain that starts in your lower back, travels through your buttocks, and shoots straight down one of your legs? Does it feel like a burning sensation, an electric shock, or a constant dull ache that makes walking or even sitting unbearable? ​If yes, you are dealing with Sciatica Nerve Pain . ​As a medical and physiotherapy student, I see people rushing to take painkillers or worrying about spine surgery the moment they hear the word "Sciatica." However, the truth is that over 90% of sciatica cases can be successfully treated at home using targeted physical therapy stretches that decompress the nerve. ​In this guide, you will learn exactly what causes sciatica and the 3 best physiotherapy stretches to get instant relief from that shooting leg pain. ​What is Sciatica? (The Root Cause of Your Pain) ​Sciatica is not actually a medical condition or a disease; it is a symptom . The sciatic nerve is the longest and thickest nerve in your h...
Post a Comment
Read more

How to Correct Rounded Shoulders Permanently

Rounded shoulders are one of the most common posture problems today. Long hours at a computer, scrolling on a smartphone, driving, or studying can gradually pull your shoulders forward. Many people notice neck pain, shoulder stiffness, headaches, or poor posture in photos before they realize what's happening. The good news is that rounded shoulders can often improve with the right combination of stretching, strengthening, and daily posture habits. There is no miracle exercise. Lasting results come from correcting the muscle imbalance that caused the problem in the first place. What Are Rounded Shoulders? Rounded shoulders happen when your shoulders sit farther forward than their natural position. This usually goes hand in hand with a forward head posture and a slightly rounded upper back. From the side, your ears should line up roughly over your shoulders. When your shoulders roll forward, the head often moves forward too. This increases stress on the neck, shoulder joints, an...
Post a Comment
Read more

Ghutne Me Aawaz Aati Hai? Ise Ignore Mat Karo | 7 Easy Tips Aur Reasons

Seedhiyan chadhte waqt ghutne se kat-kat ki sound aati hai? 😟 Baithkar uthte waqt ghutna atakta feel hota hai? Bahut log ise normal samajhkar ignore kar dete hain। Lekin har baar ghutne me aawaz aana normal nahi hota। Kai baar ye joints ki weakness ka signal hota hai। ⚠️ Aajkal young age me bhi ye problem fast badh rahi hai। Office me lambe time baithna ek bada reason hai। 💻 Achhi baat ye hai ki time par dhyan dene se relief mil sakta hai। Is article me aap jaanenge reasons, symptoms aur easy solutions। 🦵 🤔 Yeh Kya Hota Hai? Ghutne me aawaz aana matlab chalne, baithne ya uthne par click ya crack sound aana। Medical language me ise Crepitus bola jata hai। Kuch logon ko sirf sound aati hai। Kuch logon ko pain bhi hota hai। 😣 Delhi aur Mumbai jaise shahron me office workers me ye problem common hai। Lambe time chair par baithna joints ko weak karta hai। Agar sound ke saath swelling ya pain ho to dhyan dena zaruri hai। [RELATED ARTICLE LINK 1] 🚨 Main Reasons 🪑 Lambe Time Ta...
Post a Comment
Read more