Taimakawa Ƙarya Gluteus Da Piriformis Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Kaafi suka wayar maye gyaranmu.

Sakonni ga Taimakawa Ƙarya Gluteus Da Piriformis Stretch

The taimaka karya Gluteus da piriform mai amfani ne da aka tsara don inganta sassauci da kuma rage tashin hankali a cikin tsokoki a cikin tsokoki a cikin tsokoki a cikin glutiformis. Yana da manufa ga daidaikun mutane waɗanda ke tafiyar da salon rayuwa, suna shiga cikin wasanni, ko fuskantar ƙanƙan baya da rashin jin daɗi. Ta hanyar haɗa wannan shimfiɗa a cikin aikin ku na yau da kullum, za ku iya haɓaka motsinku gaba ɗaya, rage ƙin ƙwayar tsoka, da yiwuwar rage jin zafi da ke hade da yanayi kamar sciatica.

Yanayinta: tsammanin nuni a nuni Taimakawa Ƙarya Gluteus Da Piriformis Stretch

• Lanƙwasa gwiwoyinku biyu kuma sanya ƙafafunku shimfiɗa a ƙasa, nisa-kwatanci dabam.
• Ɗaga ƙafar dama kuma ku haye ƙafar dama a kan gwiwa na hagu, ƙirƙirar siffar 4 tare da kafafunku.
• A hankali ka kama cinyarka ta hagu da hannaye biyu kuma a hankali ja shi zuwa kirjinka, jin shimfiɗa a cikin gluteus na dama da tsokoki na piriformis.
• Riƙe wannan matsayi na kimanin daƙiƙa 30 zuwa minti ɗaya, sannan canza ƙafafu kuma maimaita shimfiɗa a ɗayan gefen.

Lajin Don yi Taimakawa Ƙarya Gluteus Da Piriformis Stretch

• **A guji wuce gona da iri**: Lokacin yin miqewa, guje wa kuskuren da aka saba yi na tilasta ƙafar ka da nisa zuwa ƙirjinka. Wannan na iya haifar da damuwa da rauni. Maimakon haka, a hankali ka ja gwiwa zuwa kirjinka har sai kun ji dadi shimfidawa a cikin glute da piriformis tsokoki.
• ** Kiyaye tsaka-tsakin Spine ɗinku ***: Wani kuskuren gama gari shine tada baya yayin shimfiɗa. Don kauce wa wannan, kiyaye kashin baya a cikin tsaka tsaki a duk lokacin motsa jiki. Wannan kuma zai taimaka wajen keɓe shimfiɗa zuwa tsokoki da aka yi niyya.
• **Yi amfani da Kayan Aikin Taimakawa Idan Ana Bukata**: Idan yana da wahala ka riƙe ƙafarka a daidai matsayi, yi la'akari da amfani da madauri ko tawul. Sanya shi kusa da cinyarka kuma a hankali ja zuwa naka

Taimakawa Ƙarya Gluteus Da Piriformis Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Taimakawa Ƙarya Gluteus Da Piriformis Stretch?

Ee, masu farawa zasu iya yin Taimakon Ƙarya Gluteus da Piriformis Stretch motsa jiki. Wannan shimfidawa yana da sauƙin sauƙi kuma ana iya daidaita shi cikin sauƙi don ɗaukar matakan dacewa daban-daban. Koyaya, yana da mahimmanci a tuna don sauraron jikin ku kuma kada ku matsawa kanku da nisa. Idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki. Hakanan yana da kyau a sami wani ya jagorance ku ta hanyar motsa jiki kaɗan na farko don tabbatar da cewa kuna yin shi daidai kuma cikin aminci.

Me ya sa ya wuce ga Taimakawa Ƙarya Gluteus Da Piriformis Stretch?

• Supine piriformis ya shimfiɗa: Wannan ya shafi kwance a baya tare da kafafunku. Ɗaga ƙafar da abin ya shafa kuma lanƙwasa ta a gwiwa, sannan a hankali ja gwiwa zuwa ga kafadar kishiyar ku har sai kun ji mikewa.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren 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 : A cikin wannan bambance-bambancen, kuna tsaye kuma ku sanya ƙafar da za a shimfiɗa a kan tebur ko tebur, ku ajiye kashin baya a tsaye, kuma a hankali ku jingina gaba har sai kun ji shimfiɗa a cikin gluteus da tsokoki na piriformis.
• Dogon Adductor Stretch: Zauna a ƙasa kuma shimfiɗa ƙafafunku zuwa gefe gwargwadon iyawa. Mayar da gaba daga kwatangwalo yayin da kuke riƙe baya madaidaiciya har sai kun ji shimfiɗa a cikin glutes ɗin ku. 5

Me suna da abin da ya sanya ɗaukehawa ga Taimakawa Ƙarya Gluteus Da Piriformis Stretch?

• Zaunar da karkatar da murguda: Wannan aikin ba kawai ya shimfiɗa tsoka na piriforfis ba amma kuma yana inganta motsi na ƙasa. Ya dace da Taimakon Ƙarya Gluteus Da Piriformis Stretch ta hanyar ƙaddamar da ƙungiyar tsoka guda ɗaya yayin da yake inganta daidaitawar jiki da matsayi.
• Foam Rolling for Glutes: Wannan motsa jiki yana amfani da abin nadi na kumfa don tausa da shimfiɗa gluteus da tsokoki na piriformis. Ya dace da Taimakon Ƙarya Gluteus da Piriformis Stretch ta hanyar samar da fasahar saki ta myofascial don kawar da ƙwayar tsoka, wanda zai iya inganta tasiri na shimfidawa.