Roll Ball Piriformis

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Rollball.

Sakonni ga Roll Ball Piriformis

Motsa jiki na Roll Ball Piriformis wani motsa jiki ne da aka yi niyya wanda ke taimakawa wajen kawar da sciatica da ƙananan ciwon baya ta hanyar sassauta tsokar piriformis, wanda sau da yawa yana ƙarfafawa kuma yana haifar da rashin jin daɗi. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke zaune na tsawon lokaci ko kuma suna fuskantar ƙananan ciwon baya. Mutane za su so yin wannan motsa jiki don inganta motsin su, rage rashin jin daɗi, da haɓaka lafiyar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Roll Ball Piriformis

• Lanƙwasa gwiwa a gefen da kuke aiki a kai kuma sanya ƙafarku a ƙasa, kiyaye ɗayan ƙafar madaidaiciya.
• Danganta baya kadan kuma goyi bayan nauyin ku akan hannayenku da aka sanya a baya, yatsunsu suna nuni zuwa kafafunku.
• A hankali mirgina ko motsa jikin ku don ƙwallon ko abin nadi yana tausa yankin gindinku, yana niyya ga tsokar piriformis.
• Maimaita wannan tsari na 'yan mintoci kaɗan kafin canzawa zuwa wancan gefe.

Lajin Don yi Roll Ball Piriformis

• Matsi da Ya dace: Lokacin yin Roll Ball Piriformis, yana da mahimmanci a yi amfani da matsi mai dacewa. Matsi mai yawa na iya haifar da ciwo da rauni mai yuwuwa, yayin da ƙananan matsa lamba ba zai yi tasiri ga tsoka ba. Fara da matsi mai laushi kuma a hankali ƙara kamar yadda ta'aziyya ta ba da izini.
• Motsi Mai Sarrafa: Guji motsin gaggawa, da ban tsoro. Madadin haka, mirgine ƙwallon a hankali kuma tare da sarrafawa don tausa tsokar piriformis yadda ya kamata. Motsi mai sauri ko rashin sarrafawa na iya haifar da rauni kuma ba su da tasiri wajen kawar da tashin hankali na tsoka.
• Ƙa'idar Daidaitawa: Kamar kowane motsa jiki, daidaito shine maɓalli. Yin aiki akai-akai zai haifar da sakamako mai kyau wajen sauƙaƙawa

Roll Ball Piriformis Tambayoyin Masu Nuna

Shi beginners za su iya Roll Ball Piriformis?

Ee, masu farawa zasu iya yin motsa jiki na Roll Ball Piriformis. Koyaya, yakamata su fara sannu a hankali don guje wa kowane rauni. Hakanan yana da mahimmanci a yi amfani da ƙwallon ƙwallon da ya dace da girmansa da tsayin daka don matakin dacewarsu. Idan sun ji wani mummunan rashin jin daɗi ko ciwo, ya kamata su dakatar da motsa jiki kuma su tuntuɓi ƙwararrun ƙwararrun motsa jiki.

Me ya sa ya wuce ga Roll Ball Piriformis?

• Kwallon Tennis Piriformis Stretch: Wannan sigar tana amfani da ƙwallon wasan tennis, wanda gabaɗaya ya fi laushi kuma ya fi girma fiye da lacrosse ko ƙwallon tausa, yana ba da shimfiɗa mai laushi.
• Biyu Ball Piriformis Stretch: A cikin wannan bambancin, ana amfani da kwallaye biyu a lokaci guda don ƙaddamar da sassa daban-daban na tsokar piriformis, yana ƙarfafa shimfiɗa.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa : Ana yin wannan sigar yayin da yake zaune a kan kujera, yana sanya kwallon a ƙarƙashin buttock, da kuma jingina cikin shi don yin matsa lamba akan tsokar piriformis.
• Tsayayyen Piriformis Stretch tare da Ball: Ana yin wannan bambancin yayin tsaye da jingina a bango, tare da ƙwallon da aka sanya tsakanin bango da tsokar piriformis, yana ba ku damar sarrafa matsa lamba cikin sauƙi.

Me suna da abin da ya sanya ɗaukehawa ga Roll Ball Piriformis?

• Zaunar da karkatar da murza ido: Wannan motsa jiki ya cika ball piriformis ta hanyar samar da ƙarin mawuyacin tsoka da ƙananan baya, wanda zai iya taimakawa ƙara sassauƙa da kewayon motsi.
• Glute Bridges: Glute Bridges sun haɗu da Roll Ball Piriformis yayin da suke ƙarfafa gluteus maximus, tsoka da ke aiki tare da piriformis, don haka yana haɓaka kwanciyar hankali da aiki gaba ɗaya.