Piriformis Stretch we de sidɔm

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Piriformis Stretch we de sidɔm

di Sit Piriformis Stretch na bεnεfit εksεsayz we de fכs fכ sכmtεm di sciatica pen εn tayt di hip dεm bay we dεn de tכk di piriformis mכsul. I fayn fɔ ɔfis wokman dɛn, atlet dɛn, ɔ pipul dɛn we kin spɛn lɔng tɛm sidɔm ɔ we nɔ kin ebul fɔ muv bɛtɛ. Dis eksasaiz na fayn tin bikɔs i kin mek yu ebul fɔ chenj, ridyus di pen we yu de fil na yu bak ɛn yu nɔ kin fil fayn na yu hip, ɛn i kin mek yu ebul fɔ muv ɛn fɔ tinap fayn fayn wan.

Okukubidde ku: Nkugiyigisa Piriformis Stretch we de sidɔm

• Lift yu rayt anklɛ ɛn put am oba yu lɛft ni, mek yu gɛt wan shep we tan lɛk 4 wit yu leg dɛn.
• Pres dɔŋ yu rayt ni jisnɔ wit yu raytan fɔ mek di strɛch dip, ɛn mek shɔ se yu kɔntinyu fɔ gɛt stret bak.
• Hol dis pozishɔn fɔ lɛk 30 sɛkɔn, fil se yu bɔdi dɔn strɛch na yu bɔdi ɛn yu hip.
• Rilis ɛn ripit di sem prɔses wit yu lɛft anklɛ oba yu rayt ni.

Amakulu mu kubiteekamu Piriformis Stretch we de sidɔm

• Fɔ Put yu Fut di rayt we: Put yu fut dɛn flat na grɔn, ɛn put yu fut dɛn we de bitwin yu sholda. Nɔ krɔs yu leg ɔ put yu fut tu nia togɛda. dis de εp fכ mεnten bεlε εn mek sכh se di strεch de fכs pan di piriformis mכsul.
• Stretching Jɛntri: We yu es wan anklɛ fɔ rɛst pan di ni fɔ di ɔda leg, ledɔm bifo jisnɔ te yu fil se yu bɔdi dɔn strɛch. Nɔ fos di strɛch ɔ fɔ bounce, bikɔs i kin mek yu wund.
• Hol ɛn Briz: Hol di strɛch fɔ lɛk 30 sɛkɔn, pan ɔl we yu de blo stedi ɛn dip. Dis kin ɛp fɔ mek di mɔsul rilaks ɛn fɔ mek di strɛch dip. Nɔ ol yu briz, bikɔs i kin mek di bɔdi gɛt mɔ tɛnsiɔn

Piriformis Stretch we de sidɔm Ebitala by'omuyigiriza

Mwebale kuteekamu Piriformis Stretch we de sidɔm?

Yɛs, di wan dɛn we de bigin fɔ du di wok we dɛn kɔl Seated Piriformis Stretch. Na simpul strɛch we yu kin du ɛnisay, ivin we yu sidɔm na tebul. Na di step dɛn ya: 1. Sidɔm pan chia ɛn put yu rayt anklɛ oba yu lɛft ni. 2. Lean fɔ go bifo jisnɔ we yu de kip yu bak stret. As yu de ledɔm bifo, yu fɔ fil se yu rayt hip ɛn yu bɔdi dɔn strɛch. 3. Hol dis strεch fכ lεk 30 sekכnd, dεn swich di sayd dεm εn ripit wit di lεft ankכl oba di rayt kכn. Mɛmba se yu nɔ fɔ ɛva fos yu fɔ strɛch. If yu fil ɛni pen, izi bak te yu fil fɔ pul am saful saful.

Ki kitiibwa eby'okukozesa omuntu Piriformis Stretch we de sidɔm?

• Supine Piriformis Stretch: Insay dis vεryushכn, yu de le pan yu bak, bεnd yu tu ni dεm, kכros wan leg oba di כda wan, εn pul di bכtכm kכn jכnt to yu chεst.
• Sit Twist Piriformis Stretch: Na ya, yu de sidɔm na grɔn wit yu leg dɛn we yu dɔn ɛkstɛnd, dɔn yu de krɔs wan leg oba di ɔda wan, ɛn yuz yu ɔpɔzit an fɔ twist yu bɔdi jisnɔ to di ni we bɛn.
• Stand Piriformis Stretch: Dis min se yu fɔ tinap, es wan leg pan lɔw say lɛk tebul ɔ chia, ɛn ledɔm bifo jisnɔ te yu fil se yu strɛch na di bɔt.
• Pigeon Pose Piriformis Stretch: Dis yoga pose involv fɔ bɛn wan ni bifo yu we yu de ɛkstɛnd di ɔda leg biɛn, ɛn

Eby'okukozesa omulungi okugabana n'eby'omanyi Piriformis Stretch we de sidɔm?

• Foam Rolling the Glutes de kompliment di Seated Piriformis Stretch bak as i de εp fכ lכs di mכsul dεm na di bכtכm, spεshal wan di piriformis bifo i strεch. Dis kin mek di strɛch wok fayn ɛn ridyus di risk fɔ injuri.
• di Supine Figure 4 Stretch na כda εksεsayz we de kompliment di Seated Piriformis Stretch. di tu strεch dεm de tכk to di piriformis mכsul εn di hip rotators, we de εp fכ mek di lכw bak pen εn di sciatica simptom dεm we de kכz fכ tayt na dεn εria dεm ya.