Sawv Heel Back Achilles Stretch

• Nqeeb Ib hli: Kev siv muag: Calves
• Cov khoom siv: cua licas de kev txhij

Introduction rau tso Sawv Heel Back Achilles Stretch

Standing Heel Back Achilles Stretch yog ib qho kev tawm dag zog zoo uas lub hom phiaj ntawm Achilles leeg, pab txhim kho kev yoog raws thiab txo qhov kev pheej hmoo ntawm kev raug mob. Nws muaj txiaj ntsig tshwj xeeb rau cov neeg ncaws pob, cov neeg khiav dej num, thiab cov neeg uas muaj kev ua neej nyob uas vam khom rau lawv lub cev qis zog. Cov tib neeg xav ua qhov kev ncab no kom tswj tau cov ceg zoo, txhim kho kev ua kis las, thiab tiv thaiv cov mob xws li Achilles tendinitis.

Qhia txog: Lub thibkis Step-by-Step Sawv Heel Back Achilles Stretch

• Nthuav ib ko taw rau pem hauv ntej, tuav lub pob taws rau hauv av thiab khoov lub hauv caug me ntsis, thaum lwm tus ko taw tseem nyob tom qab, straightened thiab ua raws li koj lub cev.
• Muab koj txhais tes tso rau ntawm phab ntsa kom sib npaug thiab tig mus rau pem hauv ntej ntawm phab ntsa, ua kom lub pob taws rov qab ruaj khov rau hauv av.
• Tuav txoj hauj lwm no rau 20 mus rau 30 vib nas this, hnov ​​​​qhov ncab hauv plab thiab Achilles leeg ntawm sab nraub qaum.
• Hloov ob txhais ceg thiab rov ua cov txheej txheem kom ncab rau sab nraud.

Nruab ntxaug ntawv Sawv Heel Back Achilles Stretch

• Gradual Stretch: Lean rau hauv phab ntsa, khoov lub hauv caug ntawm ko taw pem hauv ntej kom txog thaum koj hnov ​​​​txog lub nraub qaum. Qhov tseem ceeb ntawm no yog mus qeeb thiab maj mam. Tsis txhob dhia lossis thawb hnyav dhau, vim qhov no tuaj yeem ua rau raug mob. Lub stretch yuav tsum xis, tsis mob.
• Khaws Heel rau hauv av: Nco ntsoov khaws koj lub pob taws rov qab rau hauv av thoob plaws qhov ncab. Kev nqa lub pob taws tawm hauv av tuaj yeem txo qhov ua tau zoo ntawm kev ncab thiab ua rau tsis tsim nyog rau ntawm Achilles leeg.
• Ua kom Ncaj Rov Qab: Nws yog ib qho tseem ceeb kom koj lub nraub qaum ncaj thiab koj

Sawv Heel Back Achilles Stretch FAQs

Tuaj nov cuag Sawv Heel Back Achilles Stretch?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Standing Heel Back Achilles Stretch exercise. Nws yog ib qho kev tawm dag zog yooj yim thiab ua tau zoo los ncab Achilles tendon thiab calf cov leeg. Txawm li cas los xij, zoo li txhua qhov kev tawm dag zog tshiab, cov neeg pib tshiab yuav tsum pib qeeb thiab maj mam kom tsis txhob raug mob. Yog tias lawv hnov ​​​​mob thaum lub sijhawm ncab, lawv yuav tsum nres tam sim ntawd thiab sab laj nrog tus kws kho mob lossis tus kws kho lub cev. Nws tseem yog ib qho tseem ceeb uas yuav tsum tau ua kom sov ua ntej ncab kom yooj yim dua thiab tiv thaiv kev raug mob.

Yuav ua li cas kev sau ntawv tso? Sawv Heel Back Achilles Stretch?

• Phab ntsa Heel Back Achilles Stretch: Nyob rau hauv no version, koj sawv ntsug ntawm phab ntsa nrog ib tug ko taw rau pem hauv ntej thiab lwm yam stretched rov qab, thawb lub pob taws mus rau hauv pem teb kom ncav lub Achilles.
• Kauj Ruam Rov Qab Achilles Stretch: Qhov no suav nrog lub pob ntawm koj ko taw ntawm ib kauj ruam thiab maj mam txo koj pob taws kom txog thaum koj hnov ​​​​txog koj lub Achilles.
• Towel Heel Back Achilles Stretch: Thaum zaum, qhwv ib daim phuam ncig koj ko taw thiab maj mam rub cov phuam ntawm koj, ncab lub Achilles.
• Incline Board Heel Back Achilles Stretch: Qhov kev hloov pauv no suav nrog kev sawv ntawm lub rooj tsav xwm incline nrog koj lub luj taws dai ntawm ntug, tom qab ntawd leaning rau pem hauv ntej kom ncav lub Achilles.

Yuav ntawm li cas kev caij kab mob los tso tso Sawv Heel Back Achilles Stretch?

• Seated Calf Stretch: Qhov kev tawm dag zog no yog tsom rau tib cov leeg nqaij xws li Standing Heel Back Achilles Stretch tab sis los ntawm lwm lub kaum sab xis, muab kev nthuav dav rau Achilles tendon thiab calf nqaij, thiab txhim kho yooj.
• Downward Dog: Qhov no yoga pose tsis tsuas yog stretches lub Achilles leeg tab sis kuj rau tag nrho cov posterior saw ntawm cov nqaij ntshiv, uas yuav txhim khu cov txiaj ntsig ntawm Standing Heel Back Achilles Stretch los ntawm kev txhawb zuag qhia tag nrho yooj thiab sib npaug.