Rich ɔp bak strɛch

• Parti ya muntu: Igwa u di to ankut suh-suah body parts.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Rich ɔp bak strɛch

Di Reach Up Back Stretch na fayn ɛgzampul we de ɛp fɔ mek di ɔpa bɔdi ebul fɔ chenj ɛn gɛt trɛnk, mɔ we i de tɔch di bak, di sholda dɛn, ɛn di an dɛn. Na fayn tin fɔ pik fɔ pipul dɛn we gɛt ɔl kayn fitnɛs lɛvul, ivin ɔfis wokman dɛn, atlet dɛn, ɛn pipul dɛn we dɔn ol, bikɔs i kin ɛp fɔ mek dɛn nɔ gɛt bak pen ɛn fɔ mek dɛn tinap fayn. We yu put dis strɛch insay yu rutin, yu kin mek yu bɔdi alaynɛd ​​bɛtɛ, yu kin ebul fɔ muv mɔ, ɛn i kin mek yu ebul fɔ du ɔda tin dɛn we yu kin du fɔ mek yu bɔdi wok fayn.

Okukubidde ku: Nkugiyigisa Rich ɔp bak strɛch

• Smɔl smɔl, es yu tu an dɛn ɔp yu ed, ɛn lɔk yu finga dɛn wit yu an dɛn we de luk ɔp.
• Rich as ay as yu ebul, strɛch yu bɔdi ɔp ɛn ol dis pozishɔn fɔ lɛk 10 to 30 sɛkɔn.
• We yu de ol di strɛch, tray fɔ push yu an dɛn mɔ ɔp, strɛch yu bak ɛn sholda dɛn.
• Smɔl smɔl, put yu an dɛn dɔŋ bak dɔŋ to yu sayd dɛn ɛn rilaks, dɔn ripit di ɛgzampul bɔku tɛm we yu want.

Amakulu mu kubiteekamu Rich ɔp bak strɛch

• Kɔrɛkt Posishɔn: Tinap stret wit yu fut dɛn we de nia yu sholda. Rays yu an dεm oba yu ed, intalכk yu finga dεm wit palm dεm we de fes כp. Rich as ay as yu ebul ɛn afta dat, ledɔm bak jisnɔ. Nɔ arch yu bak tumɔs bikɔs i kin mek yu gɛt bak injury. Yu bak fɔ stret ɛn yu fɔ fil se yu an ɛn ɔp bak de strɛch.
• Kɔntrol Muvmɛnt: Nɔ muv jɔk ɔ kwik kwik wan. Di rich ɔp bak strɛch fɔ bi wan smol ɛn kɔntrol muvmɛnt. Briz insay as yu de es yu an ɔp ɛn blo as yu de go bak na di say we yu bigin. Dis go ɛp fɔ mek di strɛch wok fayn ɛn fɔ mek di risk fɔ injuri nɔ bɔku.
• Hol di Stretch:

Rich ɔp bak strɛch Ebitala by'omuyigiriza

Mwebale kuteekamu Rich ɔp bak strɛch?

Yes, di wan dɛn we de bigin kin rili du di Reach Up Back Stretch ɛgzampul. Na simpul ɛn fayn ɛgzampul fɔ mek yu nɔ gɛt tɛnsiɔn na yu bak, yu sholda, ɛn yu nɛk. Na di step dɛn ya: 1. Tinap stret wit yu fut dɛn we de nia yu sholda-wid. 2. Rich yu an dεm כp to di skay, intalכk yu finga dεm wit yu an dεm we de fes כp. 3. Stret ɔp as ay as yu ebul, fil di strɛch na yu bak ɛn sholda. 4. Hol di stretch fo som sekond, den rilaks. 5. Ripit di strɛch sɔm tɛm. Mɛmba fɔ kip yu muvmɛnt slo ɛn kɔntrol, ɛn nɔ ɛva push yu bɔdi fɔ mek yu nɔ fil fayn ɔ fɔ mek yu fil pen. I fayn ɔltɛm fɔ tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn yu bɔdi if yu nɔ shɔ bɔt aw fɔ du ɛksɛsayz ɔ if yu gɛt ɛni wɛlbɔdi prɔblɛm we bin dɔn de bifo.

Ki kitiibwa eby'okukozesa omuntu Rich ɔp bak strɛch?

• Triseps Stretch: Stand ɔ sidɔm stret, es wan an oba yu ed, bɛn am na di ɛlb, ɛn yuz yu ɔda an fɔ pul di ɛlb bak jisnɔ fɔ mek yu strɛch dip na di ɔp bak ɛn di triceps.
• Bihayn di Bak Nεk Strεch: Stand wit yu fut dεm hip-distans apat εn yu an dεm nia yu sayd dεm. Rich yu tu an biɛn yu baksayd, ɛn ol yu lɛft an wit yu rayt an, pul di lɛft an jisnɔ ɛn strɛch yu sholda ɛn bak.
• Chɛst ɛn Sɔlda Stret: Tinap stret, intalɔk yu finga dɛn biɛn yu bak ɛn es yu an dɛn ɔp jisnɔ te yu fil se yu sholda ɛn chɛst strɛch.
• Krɔs-Bɔdi Sɔlda Stret: Stand ɔ sidɔm stret, briŋ wan an akɔdin to yu bɔdi ɛn yuz yu ɔda an fɔ pul am jisnɔ nia

Eby'okukozesa omulungi okugabana n'eby'omanyi Rich ɔp bak strɛch?

• Child’s Pose na ɔda fayn fayn ɛgzampul we de kɔmplit di Reach Up Back Stretch as i de gi dip, rilaks strɛch to yu lɔwa bak, hip, thighs, ɛn ankles, we de ɛp fɔ rilis tɛnsiɔn na dɛn eria ya ɛn impruv yu ɔl mobiliti.
• Di Kobra Pose na big addɛshɔn to di Reach Up Back Stretch as i nɔ jɔs de strɛch yu chɛst ɛn bɛlɛ, bɔt i de mek yu spayna ɛn sholda dɛn strɔng, i de ɛp yu fɔ tinap fayn ɛn i de gi yu kɔntrabalans to di bakwɔd strɛch.