Sawv ntsug Iliotibial Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Sawv ntsug Iliotibial Stretch
Standing Iliotibial Stretch yog ib qho kev tawm dag zog uas tsim los ua kom yooj yim thiab txo qhov nro hauv iliotibial band, ligament uas khiav tawm sab nraud ntawm tus ncej puab. Nws yog qhov tshwj xeeb tshaj yog rau cov neeg khiav dej num, cov neeg caij tsheb kauj vab, thiab cov neeg uas koom nrog cov kev ua ub no, vim tias cov pab pawg no muaj feem cuam tshuam rau kev txhim kho iliotibial band syndrome. Kev koom ua ke qhov kev ncab no rau hauv koj qhov niaj hnub tuaj yeem pab tiv thaiv kev raug mob, txhim kho kev txav mus los, thiab txhim kho kev ua tau zoo tag nrho hauv kev ua si lub cev.
Qhia txog: Lub thibkis Step-by-Step Sawv ntsug Iliotibial Stretch
- Khaws koj sab tes laug ntawm phab ntsa rau kev txhawb nqa, maj mam khoov koj lub hauv caug sab laug me ntsis.
- Thaum tuav txoj hauj lwm no, ntswj koj lub cev sab sauv mus rau sab laug thiab thawb koj lub duav sab xis mus rau sab nraud kom txog thaum koj hnov txog rau sab nraud ntawm koj lub duav sab xis thiab ncej puab.
- Tuav qhov ncab no li 20 mus rau 30 vib nas this, ces maj mam rov qab mus rau qhov chaw pib.
- Rov ua cov kauj ruam no rau sab nraud los ntawm hla koj sab laug ceg qab koj sab xis thiab tig mus rau sab xis.
Nruab ntxaug ntawv Sawv ntsug Iliotibial Stretch
- Leaning Technique: Lean rau koj sab laug maj mam thiab maj mam kom txog thaum koj hnov txog ib sab ntawm koj sab xis sab xis. Tsis txhob txav deb dhau lossis nrawm dhau, vim qhov no tuaj yeem ua rau koj cov leeg.
- Caj npab txoj hauj lwm: tsa koj sab caj npab sab xis saum taub hau thiab khoov rau sab laug. Qhov no yuav intensify lub stretch. Txawm li cas los xij, tsis txhob overstretching los yog yuam koj txhais caj npab kom ncav cuag tshaj li xis nyob.
- Tuav thiab Rov Ua Dua: Tuav qhov ncab li 15-30 vib nas this, ces hloov sab thiab rov ua dua. Tsis txhob thaws los yog siv jerky taw, vim qhov no tuaj yeem ua rau cov leeg pob txha los yog mob.
- Regularity: Kev sib raug zoo yog qhov tseem ceeb. Xyaum qhov ncab no tsis tu ncua, zoo tagnrho txhua hnub, kom tswj tau yooj yim thiab tiv thaiv kom nruj hauv qhov
Sawv ntsug Iliotibial Stretch FAQs
Tuaj nov cuag Sawv ntsug Iliotibial Stretch?
Yog lawm, cov neeg pib tuaj yeem ua qhov Standing Iliotibial Stretch ce. Txawm li cas los xij, nws yog ib qho tseem ceeb los xyuas kom meej daim ntawv kom tsis txhob raug mob. Tej zaum nws yuav muaj txiaj ntsig kom muaj tus kws qhia lossis tus neeg paub txog kev saib xyuas thawj zaug kom paub meej cov txheej txheem raug. Nco ntsoov ua kom sov ua ntej ncab thiab tsis txhob ncab mus rau qhov mob. Yog tias koj xav tias tsis xis nyob, nres qhov kev tawm dag zog tam sim ntawd.
Yuav ua li cas kev sau ntawv tso? Sawv ntsug Iliotibial Stretch?
- Supine Iliotibial Band Stretch: Thaum pw ncaj nraim ntawm koj sab nraub qaum, nqa ib lub hauv caug ntawm koj lub hauv siab, ces maj mam rub nws hla koj lub cev ntawm lub xub pwg nyom.
- Side-Lying Iliotibial Band Stretch: Puag ntawm koj sab nrog ob txhais ceg txuas ntxiv, tom qab ntawd khoov koj sab ceg sab saum toj ntawm koj txhais ceg hauv qab, rub tus taw ntawm sab saum toj thiab maj mam rub nws ntawm koj lub pob tw.
- Phab ntsa Iliotibial Band Stretch: Sawv ntawm ib sab ntawm phab ntsa nrog txhais ceg ze rau ntawm phab ntsa hla tom qab ntawm lwm qhov, tom qab ntawd tig mus rau ntawm phab ntsa kom ncab tus ncej puab sab nraub qaum.
- Ua Npuas Ncauj Cov Menyuam Iliotibial Band Stretch: Cov ntawv no suav nrog kev siv lub tshuab ua npuas ncauj. Thaum pw ntawm koj sab
Yuav ntawm li cas kev caij kab mob los tso tso Sawv ntsug Iliotibial Stretch?
- Hip Abduction: Qhov kev tawm dag zog no tsom rau cov leeg ntawm tus ncej puab sab nraud, suav nrog iliotibial band, uas tuaj yeem pab txhim kho kev ua tau zoo ntawm Standing Iliotibial Stretch los ntawm kev ua kom cov leeg muaj zog thiab kev ua siab ntev.
- Ua npuas ncauj Dov: Txawm hais tias tsis yog ib txwm tawm dag zog tuaj yeem ua kom lub pob khaus tawg los ntawm kev pab kom nruj thiab ua kom muaj kev nruj me ntsis hauv kev txhim kho thiab kev txav chaw.
Cov ntawv cov tuam tsev muaj kev khiav Sawv ntsug Iliotibial Stretch
- Iliotibial Band Stretch
- Bodyweight Hip Exercise
- Sawv ntsug ITB Stretch
- Hip Flexibility Exercise
- Lub cev hnyav IT Band Stretch
- Hip Stretching Routine
- Standing Hip Stretch
- Bodyweight Exercise rau Hips
- IT Band Flexibility Exercise
- Standing Exercise rau Hip Flexibility