dr SKG / AAY / JRA /08 1

,Dljlkbt ¼O;k;ke½

O;k;ke fuEu izdkj ls fd;s tkrs gS %lkekU; O;k;ke %

Hkze.k ¼rst xfr ls pyuk½] lkbZfdy pykuk vFkok lh/ks ysV dj pyuk lkbZfdy dh Hkkfra iSjks dks pykuk] rSjukAfo'ks"k O;k;ke ¼fuf'pr O;k;ke½

fdlh fo'ks"k vax ij ncko ,oa [khpkoa ;qDr ,DljlkbZt] 'kfDrnk;d] LQwfrZnk;d o cynk;d

Stretching&Strengthening

dr SKG / AAY / JRA /08 2

,Dljlkbt ¼O;k;ke½

ncko ,oa [khpkao;qDr ,Dljlkbt % ,DljlkbZt ua- 1&5

'kfDr nk;d o LQwfrZnk;d ,DljlkbZt %

,DljlkbZt ua- 6&10le; % 20 ls 30 feuVotu % c<+us dks jksdukA

Stretching&Strengthening

dr SKG / AAY / JRA /08 3

O;k;ke % O;k;ke dSls djs\ izR;sd ,DljlkbZt 'kq: esa ik¡p&ik¡p ckj djsA vkaf'kd ykHk ¼FkksM+k Qk;nk½ gksus ij

f?kjs&f?kjs izR;sd,DljlkbZt dks 10&10 ckj djsA

dej nnZ esa ftl ,DljlkbZt ls vkjke feys tks ,Dljlkbtdjs ;fn dej nnZ esa Qk;nk u gksus ij u djsA

izR;sd ,DljlkbZt dej nnZ vkSj nnZ esa Qk;nk igq¡pkrh gSA lh/ks ysV dj ,d vkSj nksuks iSj eksM+ dj djus okyh ,DljlkbZt Qk;nk djrh gSA vius LokLF;dehZ ls lykg ysdj djsA

Stretching&Strengthening

dr SKG / AAY / JRA /08 4

O;k;ke % isMw dk Hkkx vFkok ofLr Hkkx

Stretching&Strengthening

ihB ds cy lh/ks ysV tk;s] vius nksuks ?kqVuksa dks eksM+ dj iSj lh/kk j[ks nksuks gkFkksa dks lh/kk cxy esa j[ks 'okla lkekU; j[ksA furEc vkSj isV isMw dh ekal isf'k;ksa dks dM+k djs rkfd ihB dk Hkkx likV gks tk;s furEcj mij dks eqM+ tk;sA ihB ds fupys Hkkx dks Q'kZ ls Åij mBkdj furEc dks uhps dh vkSj eksMs 10 lSd.M jksdus ds ckn foJke djsA

dr SKG / AAY / JRA /08 5

O;k;ke% ?kqVus dks Nkrh ls yxkuk

Stretching&Strengthening

ihB ds cy lh/ks ysV tk;s nk;sa iSj dks ?kqVus ls eksM+dj nksuks gkFkksa dh fxzi cukdj ?kqVus dks idM+dj Nkrh ls yxkdj 5 lSd.M rd jksds /khjs&/khjs iSj dks lh/kk tehu ij j[ksA /;ku j[ks nqljk lh/kk jgsA cny dj nqljs iSj ls blh rjg djsA ,d ,d iSj ls 5&5 okj djsA blds ckn nksusk iSjks dks ,d lkFk eksM+ dj ?kqVuksa dks Nkrh rd ys tkdj jksds 5 lSd.M 5 ckj djsA

dr SKG / AAY / JRA /08 6

O;k;ke % dej dks ?kqekuk

Stretching&Strengthening

lh/ks ysV dj nksusk gkFkksa dks cxy esa lh/kk da/kksa dh lh/k esa j[ks vc dej vkSj nksuksa ?kqVuksa dks nkbZ rjQ ?kqek,sa djs jksds 5 lSd.M] cny dj nqljh rjQ ?kqek dj 5 lSd.M jksds 5&5 ckj djsA

dr SKG / AAY / JRA /08 7

O;k;ke % ihB dk iwy cukuk

Stretching&Strengthening

isV ds cy ysV tk;s vc nksuks gkFkksa dks da/kks ds uhps j[kdj Nkrh dks Åij mBk;sa vkSj nksuks iSj eksM dj ?kqVuksa ij dej Åij mBk;sa] vc nksuks gkFk vkSj ?kqVuksa ij 'kjhj Åij mBk;sa iwy dh rjg cuk;sa vkSj xnZu uhps >qdkdj iwjh ihB Åij dh vkSj mBk;sa 5 lSd.M jksds mlds ckn iqjh jh< uhps dh rjQ >qdk dj jksds ] 5 lSd.M rd 5&5 ckj djsA

dr SKG / AAY / JRA /08 8

O;k;ke % cxy esa >qdkuk ¼eksM+dj½

Stretching&Strengthening

lh/ks [kM+s gks tk;s iSjks 1-5 QhV dk Qklyk j[ks nksuks gkFk tka?kksa ds lkFk cxy esa j[ks xnZu] da/kks dej ls cxy esa >qdk dj 5 lSd.M jksds cny dj nqljh rjQ djs o 5&5 ckj djsA

dr SKG / AAY / JRA /08 9

O;k;ke % czht ¼iqy½

Stretching&Strengthening

• lh/ks ysV tk;s iSjks dks ?kqVus ls eksM+ dj lh/kk j[ks] isV] dej dks Åij dh vkSj mBkdj 5 lSd.M jksdsA 5 & 5 ckj djsA

dr SKG / AAY / JRA /08 10

O;k;ke % iSj Åij

Stretching&Strengthening

lh/ks [kMs+ gks tk;s psgjk LVsi LVwy dh rjQ LVwy ls 15&20 ls-eh- nwj [kMs+ gks tk;sA vc ck;sa iSj dks mBk dj LVwy ij j[ksA blds ckn nk;sa dks Åij j[ksA /khjs&/khjs okil nk;sa iSj ls uhps vk;saA

uksV % furEc ,oa ?kqVus esa nnZ gksus ij lykg ysus ds ckn djsA

dr SKG / AAY / JRA /08 11

O;k;ke % vk/ks fgLls dks Åij mBkuk

Stretching&Strengthening

lh/ks ysV tk;s nksuksa ?kqVuksa dks eksM+ dj lh/kk j[ks nksuksa gkFkks dks ta?kkvksa ij j[ksA xnZu eksM dj BwM~Mh dks Nkrh ls yxkdj flj da/ks Åij mBk;sA 'kq:esa 2 lSd.M jksds o 5 ckj djsA

dr SKG / AAY / JRA /08 12

O;k;ke % ?kqekrs gq,s mBuk

Stretching&Strengthening

lh/ks ysV iSj ?kqVuk ls eksM+ dj lh/kk j[ks nksuks gkFkksa dks ta?kkvksa ij j[ks BwM~Mh dks Nkrh ls yxk dj dej ls Åij okys fgLls dks ?kwekdj Åij ÅBk;s cny dj 5 ckj djsA

dr SKG / AAY / JRA /08 13

,DljlkbZt ds ckn Stretching&Strengthening

Hkki Luku;k

lksuk Luku ;k

xeZ LukuA