Bak Rilaks

• Parti ya muntu: Igwa u di to ankut suh-suah body parts.
• Empandika: ɛsyifuandu klihamad /losuɛt Sataj.
• amagezi agakubya: Erector Spinae

Okuwandikira ku Bak Rilaks

Bak Rilaks na fayn fayn ɛgzampul we de pe atɛnshɔn fɔ pul tɛnsiɔn ɛn strɛs frɔm di bak mɔsul dɛm, fɔ mek yu ebul fɔ chenj ɛn fɔ tinap fayn. I fayn fɔ pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, mɔ di wan dɛn we kin gɛt bak diskɔmfɔt ɔ we kin spɛn lɔng awa fɔ sidɔm. We dɛn put dis ɛksesaiz insay dɛn rutin, wan wan pipul dɛn kin ebul fɔ mek dɛn fil fayn, dɛn kin ridyus di risk fɔ mek dɛn gɛt bak injury, ɛn dɛn kin mek dɛn bɔdi alaynɛd ​​fayn fayn wan.

Okukubidde ku: Nkugiyigisa Bak Rilaks

• Le flat pan yu bak wit yu leg dɛn we yu es ɛn yu an dɛn na yu sayd dɛn, yu an dɛn de fes ɔp.
• Klos yu yay ɛn pe atɛnshɔn pan di we aw yu de blo, tek dip briz insay tru yu nos ɛn pul di briz tru yu mɔt.
• Smɔl smɔl, woke yu we fɔ go ɔp yu bɔdi, bigin wit yu fut finga dɛn ɛn dɔn na yu ed, ɛn kɔnshɛns fɔ rilaks ɛni mɔsul grup as yu de go.
• Kɔntinyu fɔ du dis ɛgzampul fɔ 5 to 10 minit, ɔ te yu fil rili rilaks.

Amakulu mu kubiteekamu Bak Rilaks

• **Tɛknik fɔ Briz:** Fɔ brith de ple impɔtant pat pan ɛni rilaks ɛksɛsayz. Inhal dip dip wan tru yu nos, ol am fɔ sɔm sɛkɔn, dɔn pul di briz sloslo tru yu mɔt. Dis teknik de ɛp fɔ mek yu nɔ gɛt tɛnsiɔn ɛn i de mek yu rilaks. Wan mistek we dɛn kin mek na fɔ ol di briz ɔ fɔ blo kwik, we kin mek yu gɛt mɔ tɛnsiɔn pas fɔ ridyus am.
• **Mindful Relaxation:** Fכkus pan εvri pat na yu bak, stat frכm di lכw bכk εn muv כp to di sכlda dεm. Tray wit kɔnshɛns fɔ rilaks di mɔsul dɛn we yu de blo. Dis mayndfulness de ɛp fɔ rilis di tɛnsiɔn fayn fayn wan. Wan mistek we pipul dɛn kin mek na fɔ rɔsh

Bak Rilaks Ebitala by'omuyigiriza

Mwebale kuteekamu Bak Rilaks?

Yɛs, di wan dɛn we de bigin fɔ du di wok kin rili du di Bak Rilaks ɛgzampul. Na simpul ɛn saful ɛksesaiz we kin ɛp fɔ ridyus tɛnsiɔn ɛn strɛs na di bak. Bɔt i bɛtɛ ɔltɛm fɔ bigin sloslo ɛn smɔl smɔl fɔ mek di ɛksesaiz strɔng. If yu fil ɛnitin we nɔ fayn ɔ we yu de fil pen, yu fɔ stɔp di ɛksesaiz wantɛm wantɛm. I kin fayn bak fɔ tɔk to pɔsin we de mɛn yu bɔdi ɔ pɔsin we sabi bɔt fitnɛs bifo yu bigin ɛni nyu ɛksɛsayz, jɔs fɔ mek shɔ se dɛn de yuz di rayt we ɛn di rayt we fɔ mek yu nɔ gɛt ɛni injury.

Ki kitiibwa eby'okukozesa omuntu Bak Rilaks?

• Guided Imagery na rilaks tɛknik usay yu kin imajin wan pisful sɛtin ɔ sɛnɛriɔ, we kin ɛp fɔ mek bak tɛnsiɔn nɔ bɔku.
• Yu kin yuz Dip Briz as we fɔ rilaks bak usay yu de pe atɛnshɔn pan fɔ blo sloslo, dip, we kin ɛp fɔ ridyus di tɛnsiɔn na di mɔsul dɛn.
• Yoga ɛn Stretching ɛgzampul dɛn kin wok bak fɔ rilaks bak as dɛn de ɛp fɔ mek pɔsin ebul fɔ chenj ɛn trɛnk we i de mek pɔsin rilaks ɔlsay.
• Autogenic Training na wan we we de tich yu bɔdi fɔ ansa to kɔmand we yu de tɔk, we kin ɛp fɔ rilaks yu bak mɔsul dɛm ɛn ridyus pen.

Eby'okukozesa omulungi okugabana n'eby'omanyi Bak Rilaks?

• Progresiv Mכsul Rilaks: Dis involv fכ tεnshכn εn afta dat fכ rilis difrεn mכsul grup dεm, we de kompliment bak rilaks bay we i de rεliv mכsul tεnshכn כlsay na di bכdi εn mek di כvala rilaks.
• Yoga: Tru wan siriɔs posture ɛn kɔntrol brith ɛksesaiz, yoga de ɛp fɔ mek yu ebul fɔ chenj ɛn ridyus strɛs, i de kɔmplit bak fɔ rilaks bay we i de mek yu pozishɔn ɛn alaynɛshɔn bɛtɛ, we de ridyus di strɛs na di bak.