Tsawa Da Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa

• Sakonnin ƙafa: Tsinkafa
• Kayan aiki: Araban jiki

Sakonni ga Tsawa Da Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa

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 na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) da aka tsara don inganta sassauci da kuma rage tashin hankali a yankin wuyansa. Wannan motsa jiki yana da kyau ga mutanen da ke shafe tsawon sa'o'i a gaban kwamfutoci ko waɗanda ke fama da rashin jin daɗi a wuyansa saboda rashin matsayi. Ta hanyar haɗa wannan shimfiɗa a cikin aikin ku na yau da kullum, za ku iya taimakawa wajen rage ciwon wuyan wuyansa, inganta yanayin ku, da haɓaka motsin wuyan gaba ɗaya da lafiya.

Yanayinta: tsammanin nuni a nuni Tsawa Da Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa

• A hankali karkatar da kan ka baya, kallon sama zuwa rufin, don ƙirƙirar tsawo a wuyanka. Riƙe wannan matsayi na 5 zuwa 10 seconds.
• Koma kan ku zuwa tsaka tsaki, kallon gaba gaba.
• Yanzu, a hankali karkatar da kan ku gaba, kawo haƙar ku zuwa ga ƙirjin ku, don ƙirƙirar karkarwa a wuyan ku. Riƙe wannan matsayi na 5 zuwa 10 seconds.
• Maimaita waɗannan motsin don adadin da ake so na maimaitawa, tabbatar da yin motsi a hankali kuma a hankali don hana kowane iri ko rauni.

Lajin Don yi Tsawa Da Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa

• Sannu a hankali da Tsaya: Lokacin yin tsawo da karkata wuyan wuyansa, motsawa a hankali da hankali. Motsa jiki da sauri, masu tsauri na iya haifar da raunin tsoka ko rauni. Maida wuyan ku a baya a hankali har sai kun ji shimfiɗar laushi, sannan karkatar da kan ku daga wannan gefe zuwa wancan.
• Kar Kuyi Matsala: Kuskuren da mutane ke yi shi ne su wuce gona da iri, wanda zai iya haifar da ciwon tsoka ko rauni. Ya kamata ku ji jan hankali, ba zafi ba. Idan kun ji wani rashin jin daɗi, sauƙaƙa dawowa har sai shimfiɗar ya yi daɗi.
• Numfashi: Kada ka rike numfashi yayin da kake mikewa. Numfashi sosai kuma a ko'ina cikin motsa jiki. Rike numfashinka zai iya haifar da tashin hankali a wuyanka da kafadu, wanda zai iya sa shimfiɗa

Tsawa Da Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa Tambayoyin Masu Nuna

Shi beginners za su iya Tsawa Da Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa?

Ee, masu farawa za su iya yin motsa jiki na Tsawo da Ƙaƙwalwar Neck Stretch. Koyaya, yana da mahimmanci a kusanci wannan darasi tare da taka tsantsan. Ana ba da shawarar farawa da motsi mai laushi kuma ku guje wa kowane matsayi da ke haifar da ciwo. Idan kuna da kowane yanayin wuyan wuyansa, zai zama hikima don tuntuɓar ƙwararren kiwon lafiya kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Tsawa Da Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa?

• Lateral Neck Stretch: A cikin wannan bambancin, kuna tsaye ko zauna a tsaye, sannan a hankali karkatar da kan ku zuwa gefe ɗaya, kuna miƙe gefen wuyan ku, sannan ku maimaita a daya gefen.
• Juyawa Juya Wuya: Wannan ya haɗa da juya kan ku sannu a hankali zuwa gefe ɗaya har sai an ji shimfiɗa a gefen wuyan ku, sa'an nan kuma maimaita aikin a daya gefen.
• Ƙwayar Wuya tare da Ƙarƙashin Ƙarfafawa: Don wannan bambancin, kuna amfani da band ɗin juriya, kuna maɗa shi a bayan kan ku kuma a hankali ja gaba don ƙirƙirar shimfiɗa a bayan wuyan ku.
• Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) ya ƙunshi kwanciya da baya a kan ƙwallon yoga da ƙafafu a ƙasa,

Me suna da abin da ya sanya ɗaukehawa ga Tsawa Da Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙwayar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa?

• Buɗe Ƙirji: Ta hanyar buɗe ƙirji da tsokoki na kafada, wannan shimfiɗar yana cike da Ƙarfafawa da Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirji ta hanyar inganta matsayi da rage damuwa a wuyansa, wanda zai haifar da mafi tasiri na wuyansa.
• Babban baya na baya: Wannan motsa jiki ya miƙa saman baya da kafada wucin gadi, dacewar tsawaitawa da karkatar da wuya, wanda zai iya ba da gudummawa ga rage wuya da rashin jin daɗi.