Spinal Stretch we yu de du

• Parti ya muntu: Makong.assertNotip isua baibai.
• Empandika: ɛsyifuandu klihamad /losuɛt Sataj.
• amagezi agakubya: Obliques
• amagezi ag'omusa: Rectus Abdominis

Okuwandikira ku Spinal Stretch we yu de du

Di Spinal Stretch na fayn fayn ɛgzampul we dɛn mek fɔ mek yu ebul fɔ chenj, fɔ mek yu tinap fayn, ɛn fɔ mek yu nɔ gɛt bak pen. I fayn fɔ pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, mɔ di wan dɛn we kin spɛn lɔng tɛm fɔ sidɔm ɔ we nɔ kin fil fayn na dɛn bak. If yu du dis ɛksesaiz, i kin mek yu spɛnal wɛl bɔdi, i kin mek yu bɔdi muv fayn fayn wan, ɛn i kin mek yu bɔdi gɛt bɛtɛ wɛlbɔdi.

Okukubidde ku: Nkugiyigisa Spinal Stretch we yu de du

• Bɛn yu rayt ni ɛn krɔs am oba yu lɛft leg, put yu rayt fut flat na grɔn na do na yu lɛft ni.
• Twist yu torso to di rayt, put yu lɛft ɛlb na di ɔdasay na yu rayt ni fɔ ɛp fɔ dip di strɛch.
• Hol dis pozishɔn fɔ 20 to 30 sɛkɔn, mek yu bak stret ɛn mek yu sholda dɛn rilaks.
• Slow slow unwind ɛn ripit di prɔses na di ɔda say.

Amakulu mu kubiteekamu Spinal Stretch we yu de du

• Prɔpa Pozishɔn: Start bay we yu sidɔm na grɔn wit yu leg dɛn we yu es ɔp bifo yu. Bɛnd yu rayt ni ɛn put yu fut na di ɔdasay na yu lɛft ni. Twist yu torso to di rayt, yuz yu lɛft ɛlb agens yu rayt ni as lev. Mek shɔ se yu kip yu bak stret we yu de twist, bikɔs fɔ hunch kin mek yu bak mɔsul dɛn strɛch.
• Brith: Nɔ ol yu briz we yu de strɛch. I impɔtant fɔ blo nɔmal wan as i de ɛp fɔ rilaks di mɔsul dɛm ɛn dip di strɛch. Wan mistek we yu kin mek na fɔ ol yu briz, we kin mek yu bɔdi gɛt tɛnsiɔn ɛn mek di strɛch nɔ wok fayn.
• Nɔ Ɔva Stret: Stret to di say we yu de

Spinal Stretch we yu de du Ebitala by'omuyigiriza

Mwebale kuteekamu Spinal Stretch we yu de du?

Yes, di wan dɛn we de bigin kin du di Spinal Stretch ɛgzampul. Bɔt, i impɔtant fɔ bigin sloslo ɛn saful saful fɔ mek yu nɔ wund. I fayn bak fɔ mek pɔsin we no bɔt di ɛgzampul, lɛk pɔsin we de tren yu bɔdi ɔ pɔsin we de tich yu yoga, gayd yu fɔs fɔ mek shɔ se yu de du am kɔrɛkt wan. Ɔltɛm lisin to yu bɔdi ɛn stɔp if yu fil ɛni pen.

Ki kitiibwa eby'okukozesa omuntu Spinal Stretch we yu de du?

• Cat-Cow Stretch: dis vεryushכn dεn de du am pan כl di fכ fut dεm, dεn de chenj bitwin fכ arch di bak tכwεd di siling (kat) εn dip am tכwεd di fכs (kaw), we de mek di spεnal fleksibiliti εn sεkyuleshכn.
• Pikin in Poz: Dis poz fכ rεst involv fכ sidon bak pan di il wit di torso we dεn fold fכ fכd oba di tכŋ dεm εn di an dεm we dεn εkstend aut bifo, jכnt strεch di spayna.
• Kobra Poz: Dis vεryushכn involv fכ le in fes dכn na fכs, dεn yuz di an mכsul dεm fכ es di chεst εn arch di bak, strεch di spayna εn opin di chεst.
• Brij Poz: Dis poz involv fɔ ledɔm na yu bak wit yu ni dɛn we bɛn ɛn fut flat na grɔn, dɔn yu es di hip dɛn to di siling fɔ strɛch di spayna ɛn mek di bak mɔsul dɛn strɔng.

Eby'okukozesa omulungi okugabana n'eby'omanyi Spinal Stretch we yu de du?

• Pikin in Poz: Pikin in Poz na big komplimentari eksasaiz to di Spinal Stretch biכs i de tכk bכt di bak εn spayna bak, i de gi yu strεch sכmtεm εn i de εp fכ rεliv strεs εn taya.
• Kobra Poz: Dis yoga poz de kompliment di Spinal Stretch bay we i de mek di mכsul dεm na di bak εn di sכlda dεm strכng, i de mek di spayna fleksibiliti bכku, εn i de mek yu post bεtεh, we kin εp fכ mek di Spinal Stretch wok fayn.