Nek Sɛklɔ Stretch

• Parti ya muntu: Kuraka.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Nek Sɛklɔ Stretch

di Nεk Sεkshכn Strεch na simpul yet ifektiv εksεsayz we dεn mek fכ inkrεs fכ fleksibul εn ridyus tεnshכn na di nεk εria. I fayn fɔ wan wan pipul dɛn we kin gɛt nɛk stiff bikɔs dɛn sidɔm fɔ lɔng tɛm ɔ dɛn nɔ de tinap fayn. If yu put dis strɛch insay yu rutin, i kin ɛp fɔ mek yu nɛk muv fayn fayn wan, i kin mek yu nɔ fil fayn, ɛn i kin mek yu pozishɔn ɛn di wan ol spɛnal wɛlbɔdi bɛtɛ.

Okukubidde ku: Nkugiyigisa Nek Sɛklɔ Stretch

• Tilt yu ed sloslo to yu rayt sholda, aim fɔ tɔch am wit yu yes, ɛn ol am fɔ sɔm sɛkɔn.
• Smɔl smɔl, rol yu ed fɔ go bifo to yu chɛst ɛn afta dat to yu lɛft sholda.
• Kɔntinyu fɔ du di sɛkɔral muvmɛnt bay we yu tilt yu ed bak, luk ɔp to di siling.
• Ripit dis prɔses fɔ sɔm tɛm ɛn afta dat chenj di dairekshɔn.

Amakulu mu kubiteekamu Nek Sɛklɔ Stretch

• Di rayt we fɔ put yu say: Stand ɔ sidɔm stret wit yu sholda dɛn we rilaks. Avɔyd fɔ hunch ɔ slouching bikɔs i kin mek yu strɛs ɛn fɔm we nɔ kɔrɛkt. Yu ed fɔ lɛvul wit yu spayna, ɛn yu fɔ de luk stret bifo.
• Slow ɛn Stedi: We yu de du di nɛk sɛklɔ strɛch, di muvmɛnt fɔ slo ɛn kɔntrol. Nɔ muv fast ɔ jerky, we kin mek yu wund. Yu fɔ muv yu nɛk jisnɔ insay wan sɛkɔral muvmɛnt, imajin se yu de drɔ wan sɛklɔ wit di tap pan yu ed. Kɔmɔn mistek we yu fɔ avɔyd: Wan mistek we yu kin mek na we yu strɛch pasmak ɔ fos yu nɛk fɔ go na say dɛn we yu nɔ go fil fayn. If yu fil ɛni pen ɔ nɔ fil fayn, lɛs di strɛch ɔ stɔp ɔl. Nɔ ɛva push yu bɔdi

Nek Sɛklɔ Stretch Ebitala by'omuyigiriza

Mwebale kuteekamu Nek Sɛklɔ Stretch?

Yes, di wan dɛn we de bigin kin rili du di Nɛk Sɛklɔ Stretch ɛgzampul. Na simpul ɛn fayn ɛksɛsayz we kin ɛp fɔ ridyus tɛnsiɔn ɛn fɔ mek di nɛk ebul fɔ chenj. Na dis na aw fɔ du am: 1. Stand ɔ sidɔm stret. Kip yu spayna alaynɛd ​​ɛn yu sholda dɛn rilaks. 2. Smɔl smɔl, put yu chin dɔŋ to yu chɛst, dɔn yu fɔ rol yu ed jisnɔ to di rayt say, ɛn briŋ yu yes to yu sholda. 3. Kɔntinyu fɔ mek di sɛklɔ bay we yu tilt yu ed bak, luk di siling, dɔn yu rol yu ed to di lɛft, briŋ yu lɛft yes to yu lɛft sholda. 4. Kɔmplit di sɛklɔ bay we yu briŋ yu chin bak to yu chɛst. 5. Ripit dis muvmɛnt sɔm tɛm, dɔn chenj di dairekshɔn. Mɛmba fɔ kip di muvmɛnt slo ɛn kɔntrol fɔ mek yu nɔ wund. If yu fil ɛni pen ɔr nɔr fil fayn, yu fɔ stɔp wantɛm wantɛm ɛn go to pɔsin we sabi bɔt wɛlbɔdi biznɛs.

Ki kitiibwa eby'okukozesa omuntu Nek Sɛklɔ Stretch?

• di Fכd εn Bak Nεk Strεch: Insay dis vεryushכn, yu de muv yu chin sכmtεm to yu chεst εn afta dat yu de es yu ed fכ luk כp to di siling.
• di Iya-to-Shɔlda Stretch: Dis strɛch involv fɔ pul yu yes jisnɔ to yu sholda wit di ɔda an, we yu de kip di ɔda an biɛn yu bak.
• di Nεk Rotεshכn Strεch: Fכ dis vεryushכn, yu de tכn yu ed sכmtεm frכm wan say to di כda say, de tray fכ bכn yu chin oba εvri sכlda.
• di Sit Nεk Rilis: Dis na sidon vεshכn fכ di nεk sεkshכn strεch usay yu sidon pan chia wit yu fut flat na grכn εn sכmtεm sכkכl yu nεk, kip yu spayna stret.

Eby'okukozesa omulungi okugabana n'eby'omanyi Nek Sɛklɔ Stretch?

• di כp bak strεch: dis εksεsayz de kompliment di nεk sεkshכn strεch dεm as i de tכk di trapezius εn rhomboid mכsul dεm na di כp bak, we kכnekt to di nεk mכsul dεm, so dat de εp fכ mek εni tεnshכn כ stiffness na di nεk.
• Chɛst Stret: Dis ɛgzampul de kɔmplit di Nɛk Sɛklɔ Stret bay we i de opin di frɔnt pat na di bɔdi, we kin tayt bɔku tɛm ɛn mek di nɛk strɛch, we kin mek di pɔsin tinap fayn ɛn i kin mek di nɛk nɔ fil fayn.