Lay Knee To Chɛst Stretch

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Lay Knee To Chɛst Stretch

di Lying Knee to Chest Stretch na simpul εksεsayz we de fכs tכk bכt di lכw bכk εn hip mכsul dεm, we de εp fכ inkrεs fכ fleksibul εn ridyus mכsul tεnshכn. I fayn fɔ pipul dɛn we kin spɛn lɔng tɛm fɔ sidɔm ɔ di wan dɛn we kin gɛt prɔblɛm wit dɛn bɔdi we de dɔŋ ɔ dɛn hip. We yu put dis strɛch insay yu rutin, yu kin ebul fɔ tinap fayn, fɔ mek yu nɔ fil pen, ɛn fɔ mek yu ebul fɔ muv ɔlsay ɛn fɔ mek yu bɔdi wok fayn.

Okukubidde ku: Nkugiyigisa Lay Knee To Chɛst Stretch

• Bɛn wan ni jisnɔ ɛn briŋ am to yu chɛst, ol di ni wit yu tu an.
• Pul di kכn nia yu chεst te yu fil se yu strεch fayn fayn wan na yu lכw bכk εn hip εria. Mek shɔ se yu kip di ɔda leg stret ɛn flat na grɔn.
• Hol dis posishon fכ lεk 20-30 sekכnd, brith dip εn ivin כlsay.
• Slow slow rilis ɛn lɔs di leg bak to di say we i bigin, dɔn ripit di strɛch wit di ɔda leg.

Amakulu mu kubiteekamu Lay Knee To Chɛst Stretch

• Di rayt we fɔ du am: Bɛnd wan ni ɛn briŋ am kam nia yu chɛst, yuz yu an dɛn fɔ pul am nia jisnɔ. Yu ɔda leg fɔ de flat na grɔn. Mek shɔ se yu nɔ jɔk ɔ fos yu ni fɔ go na yu chɛst; di muvmɛnt fɔ slo ɛn kɔntrol am. Wan mistek we dɛn kin mek na fɔ pul di ni tumɔs, we kin mek yu gɛt injury na yu ni ɔ yu bak.
• Fɔ blo: Mɛmba fɔ blo ɔltɛm ɛn dip dip wan we yu de du ɛksɛsayz. Inhal as yu de briŋ yu ni to yu chɛst ɛn blo as yu de rilis am. We yu ol yu briz, i kin mek yu blɔd prɛshɔn go ɔp ɛn i kin mek di strɛch nɔ wok fayn.

Lay Knee To Chɛst Stretch Ebitala by'omuyigiriza

Mwebale kuteekamu Lay Knee To Chɛst Stretch?

Yes, di wan dɛn we de bigin kin rili du di Lying Knee To Chest Stretch ɛgzampul. Na simpul ɛn fayn ɛksɛsayz we kin ɛp fɔ mek yu ebul fɔ chenj ɛn fɔ mek yu nɔ gɛt tɛnsiɔn na yu bak ɛn hip. Na di step dɛn ya: 1. Ledɔm flat pan yu bak pan mat ɔ kɔmfyut say. 2. Bɛnd yu ni ɛn kip yu fut flat na grɔn. 3. Smɔl smɔl, briŋ wan ni to yu chɛst, ɛn kip di ɔda fut flat na grɔn. 4. Hol yu ni wit yu tu an ɛn pul am jisnɔ nia yu chɛst te yu fil se yu dɔn strɛch. 5. Hol di strεch fכ lεk 15-30 sekכnd, dεn rilis am sכmtεm εn lכs yu leg bak na fכs. 6. Ripit di strɛch wit di ɔda leg. Mɛmba se i impɔtant fɔ mek yu muv sloslo ɛn kɔntrol am, ɛn nɔ ɛva fos fɔ strɛch. If yu fil ɛni pen, stɔp fɔ du ɛksɛsayz.

Ki kitiibwa eby'okukozesa omuntu Lay Knee To Chɛst Stretch?

• di Stand Kni to Chest Stretch: Insay dis vεryushכn, yu de tinap stret, es wan kכn εn pul am tכwεd yu chεst, bεlεn pan di כda leg.
• di Supine Knee to Chest Stretch wit Resistance Band: Dis vεryushכn involv fכ le pan yu bak εn yuz resistance band fכ pul yu kכn tכwεd yu chεst, we de gi yu ad lεvεl fכ difεlεnt.
• di Dabl Kni to Chest Stretch: Dis vεryushכn involv fכ le pan yu bak εn pul di tu kכn dεm to yu chεst wan tεm, we de gi dip strεch to di lכw bכk.
• di Twisted Knee to Chest Stretch: Insay dis vεryushכn, we yu de le pan yu bak, yu de pul yu kכn tכwεd yu chεst εn afta dat yu de twist am jכnt to wan say, we de gi strεch to di glut dεm εn di lכw bכk.

Eby'okukozesa omulungi okugabana n'eby'omanyi Lay Knee To Chɛst Stretch?

• di Cat-Camel Stretch na כda bεnεfit εksεsayz we de kompliment di Lying Knee to Chest Stretch as i de promuot di spεnal mobiliti εn fleksibiliti, we de εp fכ impruv di effektivnes fכ di Knee to Chest Stretch.
• di Glute Bridge eksasaiz de kompliment di Lying Knee to Chest Stretch bay we i de mek di lכw bak εn hip mכsul dεm strכng, we rili implεnt fכ du di Knee to Chest Stretch fayn fayn wan εn sef wan.