Zazzagewar Piriformis Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Zazzagewar Piriformis Stretch

Piriformis na Piriformis yana da fa'ida mai amfani da aka yi da farko da aka yi niyya ne da daurin sauƙin sciatica zafin da kuma ƙara kwatangwalo ta hanyar yin tsoka na piriformis. Yana da kyau ga ma'aikatan ofis, 'yan wasa, ko daidaikun mutane waɗanda suke ɗaukar dogon lokaci suna zaune ko kuma suna da iyakataccen motsi. Wannan motsa jiki yana da kyawawa kamar yadda zai iya inganta sassaucin ra'ayi, rage ƙananan ciwon baya da rashin jin daɗi na hip, da haɓaka gaba ɗaya motsi da matsayi.

Yanayinta: tsammanin nuni a nuni Zazzagewar Piriformis Stretch

• Ɗaga ƙafar ƙafar dama kuma sanya shi a kan gwiwa na hagu, ƙirƙirar siffa-hudu tare da kafafunku.
• A hankali danna ƙasa akan gwiwa na dama tare da hannun dama don zurfafa shimfiɗa, tabbatar da cewa kuna riƙe madaidaiciyar baya.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, jin shimfiɗa a gindin ku da kugu.
• Saki kuma maimaita wannan tsari tare da ƙafar ƙafar hagu akan gwiwa na dama.

Lajin Don yi Zazzagewar Piriformis Stretch

• Matsayin Ƙafar Da Ya dace: Sanya ƙafafu a ƙasa, nisan kafada. Ka guji ketare ƙafafunka ko sanya ƙafafunka kusa da juna. Wannan yana taimakawa wajen daidaita ma'auni kuma yana tabbatar da cewa shimfidawa yana mayar da hankali kan tsokar piriformis.
• Miƙewa A hankali: Lokacin da kuka ɗaga ƙafa ɗaya don hutawa akan gwiwa na ɗayan ƙafar, karkata gaba a hankali har sai kun ji shimfiɗa a gindinku. Ka guji tilasta mikewa ko birgima, saboda yana iya haifar da rauni.
• Rike da Numfashi: Rike shimfiɗar na tsawon kusan daƙiƙa 30, yayin da kuke riƙe da ƙarfi, numfashi mai zurfi. Wannan yana taimakawa wajen shakatawa da tsoka da zurfafa shimfiɗa. Ka guji riƙe numfashinka, saboda yana iya ƙara tashin hankali a cikin jiki

Zazzagewar Piriformis Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Zazzagewar Piriformis Stretch?

Ee, masu farawa za su iya yin motsa jiki na Seated Piriformis Stretch. Yana da sauƙi mai sauƙi wanda za'a iya yi a ko'ina, ko da yayin da yake zaune a tebur. Ga matakai: 1. Zauna akan kujera kuma sanya ƙafar ƙafar dama akan gwiwa na hagu. 2. Jingina gaba a hankali yayin da kake miƙewa. Yayin da kake jingina gaba, ya kamata ka ji mikewa a cikin kwatangwalo da gindi na dama. 3. Riƙe wannan shimfiɗar na tsawon kusan daƙiƙa 30, sannan ku canza gefe kuma ku maimaita tare da idon hagu akan gwiwa ta dama. Ka tuna kada ka taba tilasta mikewa. Idan kun ji wani ciwo, sauƙaƙe baya har sai kun ji jan hankali.

Me ya sa ya wuce ga Zazzagewar Piriformis Stretch?

• Supine Piriformis Stretch: A cikin wannan bambancin, kuna kwance a bayanku, ku durƙusa gwiwoyi biyu, ku haye ƙafa ɗaya a kan ɗayan, kuma a hankali ku ja gwiwa zuwa kirjinku.
• Seated Twist Piriformis Stretch: Anan, kuna zaune a ƙasa tare da miƙe kafafunku, sannan ku haye ƙafa ɗaya akan ɗayan, kuma kuyi amfani da hannun kishiyar ku don karkatar da jikin ku a hankali zuwa gwiwa.
• Tsaye Piriformis Stretch: Wannan ya haɗa da tsayawa, ɗaga ƙafa ɗaya a kan ƙasa maras kyau kamar tebur ko kujera, da kuma jingina a hankali har sai an ji shimfiɗa a cikin gindin gindi.
• Pigeon Pose Piriformis Stretch: Wannan yoga tsayawa ya ƙunshi durƙusa gwiwa ɗaya a gabanka yayin da yake ƙara dayan ƙafar a baya, kuma

Me suna da abin da ya sanya ɗaukehawa ga Zazzagewar Piriformis Stretch?

• Foam Rolling the Glutes kuma ya cika Seated Piriformis Stretch yayin da yake taimakawa wajen sassauta tsokoki a cikin gindi, musamman ma piriformis, kafin mikewa. Wannan zai iya inganta tasiri na shimfidawa da kuma rage haɗarin rauni.
• Siffar Hoto na 4 na 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 Ƙarƙwara wani motsa jiki ne wanda ya dace da Seated Piriformis Stretch. Dukansu suna shimfidawa da tsokar piriformis da kuma masu juyawa na hip, suna taimakawa wajen rage ƙananan ciwon baya da kuma alamun sciatica da ke haifar da ƙuntatawa a cikin waɗannan wurare.