Tsarewar Tibialis na baya

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Tsaunawa
• Musulunci Masu gudummawa: Gastrocnemius, Soleus

Sakonni ga Tsarewar Tibialis na baya

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafawa da Ƙarfafawa a Ƙarfin Tibialis na baya, wanda ke goyan bayan baka na ƙafa. Wannan shimfidawa yana da amfani musamman ga 'yan wasa, masu gudu, da kuma daidaikun mutanen da ke kan ƙafafunsu na tsawon lokaci, saboda zai iya taimakawa wajen hana yanayi irin su lebur ƙafa da ƙafar ƙafa. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya haifar da ingantacciyar kwanciyar hankali na ƙafa, rage haɗarin rauni, da haɓaka aikin ƙasa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Tsarewar Tibialis na baya

• Ketare ƙafar da abin ya shafa a bayan ƙafar ƙafar da ba ta shafa ba, kiyaye yatsun kafa suna nunawa gaba.
• A hankali lanƙwasa gwiwa ba ta shafa ba, karkata jikinka gaba kadan, yayin da kake ajiye diddigin ƙafar ƙafar ka a ƙasa.
• Ya kamata ka fara jin mikewa a cikin baka na kafarka da tsokar maraƙi.
• Riƙe wannan shimfiɗar na tsawon kusan daƙiƙa 30, sannan a hankali komawa zuwa matsayi madaidaiciya kuma maimaita motsa jiki sau 3-5.

Lajin Don yi Tsarewar Tibialis na baya

• Daidaitaccen Wurin Ƙafa: Wani kuskuren da aka saba shine sanya ƙafar da bai dace ba. Tabbatar cewa an sanya ƙafar ƙafar ƙafar ku a waje na gwiwa na madaidaiciyar kafa. Wannan yana taimakawa wajen yin amfani da madaidaicin adadin matsa lamba akan tsokar tibialis na baya a lokacin shimfiɗa.
• Miƙewa A hankali: Maɓalli na dabara don samun mafi kyawun wannan motsa jiki shine a mike a hankali. Ka guji saurin mikewa ko tilasta kafarka zuwa wani wuri da ke jin dadi. Maimakon haka, a hankali ja ƙafar ka zuwa gwiwa har sai kun ji shimfiɗa a cikin ƙananan ƙafarku. Riƙe shimfiɗar don 20-30 seconds sannan a saki.

Tsarewar Tibialis na baya Tambayoyin Masu Nuna

Shi beginners za su iya Tsarewar Tibialis na baya?

Ee, masu farawa zasu iya yin motsa jiki na Tibialis Stretch na baya. Duk da haka, yana da mahimmanci a fara tare da shimfiɗa a hankali don guje wa rauni. Kamar yadda yake tare da kowane motsa jiki, masu farawa yakamata su fara sannu a hankali, kula da jikinsu, kuma su ƙara ƙarfi a hankali. Hakanan yana iya zama taimako a sami mai horarwa ko likitan motsa jiki ya jagoranci motsa jiki da farko don tabbatar da ana yin shi daidai.

Me ya sa ya wuce ga Tsarewar Tibialis na baya?

• Tsaye Tsaye na Tibialis Stretch: A cikin wannan sigar, zaku tsaya ku haye ƙafa ɗaya bayan ɗayan, sannan ku lanƙwasa gwiwa ta baya yayin da kuke ajiye diddige a ƙasa, kuna jin shimfiɗa a cikin baka na ƙafa.
• Wall Posterior Tibialis Stretch: Wannan ya haɗa da tsayawa kusa da bango tare da hannayenku akan bango a matakin ƙirji, sannan sanya ƙafa ɗaya a bayan ɗayan kuma danna diddige baya zuwa ƙasa don shimfiɗa tsoka.
• Mataki na baya na Tibialis Stretch: Wannan bambancin yana buƙatar ka tsaya a kan mataki tare da diddige da ke rataye a gefen sa'an nan kuma a hankali runtse dugaduganka zuwa ƙasa, shimfiɗa tsokar tibialis na baya.
• Kumfa Roller Posterior Tibialis Stretch: Wannan ya haɗa da yin amfani da abin nadi na kumfa ko ƙwallon tausa don matsa lamba da mirgine.

Me suna da abin da ya sanya ɗaukehawa ga Tsarewar Tibialis na baya?

• Motsa Jiki na Ankle Eversion: Wannan motsa jiki yana kai hari ga tsokoki na peroneal, waɗanda sune tsokoki masu adawa da tibialis na baya. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya taimakawa wajen hana yawan amfani ko damuwa a kan tibialis na baya.
• Heel-Toe Walks: Wannan motsa jiki motsi ne mai ƙarfi wanda ke haɗa duka biyun tibialis na baya da tsokoki a gaban shin, inganta daidaituwa da kwanciyar hankali a cikin ƙananan ƙafa da idon kafa, wanda a kaikaice yana taimakawa a cikin ayyukan tibialis na baya.