Side Nek Stretch we yu de yuz

• Parti ya muntu: Kuraka.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Sternocleidomastoid
• amagezi ag'omusa: Levator Scapulae, Trapezius Upper Fibers

Okuwandikira ku Side Nek Stretch we yu de yuz

Di Sayd Nɛk Stretch na simpul bɔt ifɛktiv ɛgzampul we de tɔch di mɔsul dɛn na yu nɛk, we de mek yu ebul fɔ chenj ɛn ridyus tɛnsiɔn. I fayn fɔ ɛnibɔdi, mɔ di wan dɛn we kin gɛt dɛn nɛk we kin stif bɔku tɛm bikɔs dɛn kin sidɔm fɔ lɔng tɛm ɔ dɛn nɔ kin tinap fayn. We yu put dis strɛch insay yu rutin, yu kin mek yu nɛk nɔ fil fayn, yu kin tinap fayn, ɛn mek yu bɔdi alaynɛd ​​fayn fayn wan.

Okukubidde ku: Nkugiyigisa Side Nek Stretch we yu de yuz

• Tilt yu ed smɔl smɔl to di rayt say, ɛn aim fɔ mek yu yes kam nia yu sholda as yu ebul, bɔt mek shɔ se yu nɔ es yu sholda ɔp to yu yes.
• Hol dis pozishɔn fɔ lɛk 15 to 30 sɛkɔn, fil se yu strɛch saful wan along di lɛft say na yu nɛk.
• Smɔl smɔl, es yu ed bak to di say we yu rayt, dɔn yu ripit di tin we yu de du, dis tɛm yu fɔ tilt yu ed to di lɛft ɛn ol am fɔ ɔda 15 to 30 sɛkɔn.
• Ripit dis ɛgzampul fɔ sɔm rawnd dɛn, ɔltɛm yu fɔ muv sloslo ɛn saful saful fɔ mek yu nɔ wund.

Amakulu mu kubiteekamu Side Nek Stretch we yu de yuz

• Slow ɛn Stedi Muvmɛnt: Wan mistek we dɛn kin mek na fɔ rɔsh di strɛch ɔ yuz jɔk muvmɛnt. Muv sloslo ɛn smol ɔltɛm we yu de strɛch yu nɛk fɔ mek yu nɔ wund.
• Nɔ Ɔva Stret: Nɔ fos yu nɛk pas di kɔmfyut rɛnj fɔ muv. If yu strɛch saful saful, i go du fɔ mek yu ebul fɔ chenj ɛn mek yu nɔ gɛt tɛnsiɔn. If yu push tumɔs, dat kin mek yu mɔsul dɛn strɛs ɔ yu kin swɛt.
• Yuz Ɛp If Nid: If yu de tray tranga wan fɔ mek yu kɔntinyu fɔ strɛch, yu kin yuz yu an fɔ pul yu ed jisnɔ to yu sholda. Bɔt nɔ pul am tumɔs ɔ yuz pawa wantɛm wantɛm.
• Fɔ du tin ɔltɛm na di men tin: Fɔ mek yu gɛt di bɛst pan dis ɛgzampul, mek i bi pat pan di tin dɛn we yu kin du ɔltɛm. Fɔ strɛch ɔltɛm kin

Side Nek Stretch we yu de yuz Ebitala by'omuyigiriza

Mwebale kuteekamu Side Nek Stretch we yu de yuz?

Yes, di wan dɛn we de bigin kin du di Sayd Nɛk Stretch ɛgzampul. Na simpul ɛn fayn ɛksɛsayz we kin ɛp fɔ mek yu nɔ gɛt tɛnsiɔn ɛn stiffness na yu nɛk. Na dis na aw fɔ du am: 1. Start bay we yu tinap ɔ sidɔm stret. 2. Tilt yu ed jisnɔ to yu rayt sholda te yu fil se yu strɛch na di lɛft say na yu nɛk. 3. Hol dis posishon fo lek 15-30 sekond. 4. Ritɔn yu ed bak na di sɛnt ɛn ripit di muvmɛnt na yu lɛft say. Mɛmba fɔ kip yu sholda dɛn dɔŋ ɛn rilaks we yu de du di ɛksesaiz, ɛn nɔ fɔ muv ɛnitin ɔ fɔ strɛch pasmak. If yu fil ɛni pen, stɔp fɔ du ɛksɛsayz wantɛm wantɛm.

Ki kitiibwa eby'okukozesa omuntu Side Nek Stretch we yu de yuz?

• di Lay Sayd Nεk Strεch: Dis vεryushכn dεn kin du am we yu de ledɔm na yu sayd, wit yu bכtכm an we yu de εksεnd oba yu ed εn yu tכp an de pul yu ed jכnt tכwεd yu sכlda.
• Di Standing Wall-Assisted Neck Stretch: Insay dis vɛshɔn, yu kin tinap wit wan say na yu bɔdi nia wan wɔl, yu kin rich yu an ɔp ɛn ova fɔ tɔch di wɔl, dɔn yu kin le yu ed jisnɔ kɔmɔt nia di wɔl.
• di Supine Neck Stretch: Dis vεryushכn dεn kin du am we yu de le pan yu bak wit yu an dεm na yu sayd dεm, yu de tכn yu ed jכnt frכm sayd to sayd, yu de fil sכmtεm strεch na yu nεk.
• Di Kneeling Neck Stretch: Insay dis vɛshɔn, yu nil dɔŋ na grɔn ɛn

Eby'okukozesa omulungi okugabana n'eby'omanyi Side Nek Stretch we yu de yuz?

• Chεst Stretch: di Chεst Stretch de kompliment di Sayd Nεk Stretch bay we i de opin di chεst εn sכlda mכsul dεm, we kin tayt bכku tεm εn kכntribyut to di nεk strεch, so dat de mek di bεnεfit dεm we di nεk strεch de gi bכku.
• Bakwɔd Hɛd Tilt: Dis ɛgzampul de kɔmplit di Sayd Nɛk Stretch bay we i de tɔch di mɔsul dɛn na di bak pat na di nɛk, we de gi yu mɔ kɔmprɛhnsiv nɛk wokɔt ɛn ɛp fɔ mek yu pozishɔn fayn ɛn ridyus di pen na yu nɛk.