Spinal Stretch we yu de du

• Parti ya muntu: Makong.assertNotip isua baibai.
• Empandika: ɛsyifuandu klihamad /losuɛt Sataj.

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 bak pen nɔ bɔku bay we yu de tɔch di mɔsul dɛn na yu bak ɛn yu spayna. I fayn fɔ pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, mɔ di wan dɛn we de spɛn bɔku tɛm fɔ sidɔm ɔ we nɔ de tinap fayn. If yu put dis ɛksesaiz insay yu rutin, i kin ɛp fɔ mek yu gɛt wɛlbɔdi, yu bɔdi kin alaynɛd ​​fayn, ɛn i kin mek yu nɔ gɛt prɔblɛm dɛn we gɛt fɔ du wit yu bak.

Okukubidde ku: Nkugiyigisa Spinal Stretch we yu de du

• Bɛn yu rayt ni ɛn put yu rayt fut flat na grɔn na di ɔdasay na yu lɛft ni.
• Put yu raytan na di flɔ biɛn yu fɔ sɔpɔt, dɔn twist yu bɔdi to di rayt ɛn rap yu lɛft an rawnd yu rayt ni.
• mεnten dis posishכn fכ 20 to 30 sekכnd, fכs fכ kip yu spayna stret εn rכta frכm yu kכr.
• Smɔl smɔl, fri di twist, stret yu rayt leg, ɛn ripit di ɛgzampul na di ɔda say.

Amakulu mu kubiteekamu Spinal Stretch we yu de du

• Mentεn di Prכp Fכm: Wan kכmכn mistek we pipul dεn kin mek na fכ nכ mεnten di kכrekt fכm we dεn de du di spεnal strεch. Yu bak fɔ stret, ɛn yu fɔ fil di strɛch along yu spayna, nɔto na yu an ɔ yu leg. If yu fil strɛs ɔdasay, i go mɔs bi se yu nɔ de na di rayt pozishɔn.
• Nɔ Rɔsh: Wan ɔda mistek we dɛn kin mek na fɔ rɔsh fɔ pas na di strɛch. I nɔ de bɔt aw yu go ebul fɔ du am kwik, bɔt i de tɔk bɔt aw yu go ebul fɔ du am fayn fayn wan. Tek yu tɛm ɛn pe atɛnshɔn fɔ fil di strɛch na yu spayna.
• Nɔ Ɔva Stret: I impɔtant fɔ nɔ push yu bɔdi tumɔs we yu de du di spɛshal strɛch. If yu fil pen, stɔp

Spinal Stretch we yu de du Ebitala by'omuyigiriza

Mwebale kuteekamu Spinal Stretch we yu de du?

Yɛs, di wan dɛn we de bigin fɔ du di spɛshal wok kin rili du di Spinal Stretch ɛgzampul. Bɔt i impɔtant fɔ tek am sloslo ɛn mek shɔ se yu fɔm kɔrɛkt fɔ mek yu nɔ gɛt injuri. I go fayn fɔ mek pɔsin we de tren yu ɔ pɔsin we gɛt ɛkspiriɛns gayd yu fɔs. Dɔn bak, if yu gɛt ɛni sik we bin dɔn de na yu bak ɔ yu spayna, i fayn fɔ mek yu tɔk to dɔktɔ ɔ pɔsin we de mɛn yu bɔdi bifo yu bigin ɛni nyu ɛksɛsayz.

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

• Stand Spinal Stretch: Stand stret wit yu fut hip-width apat, bεnd yu ni dεm sכmtεm εn bεnd yu כp bכdi fכ fכd, alaw yu ed fכ hang dכn fכ rilaks spεnal strεch.
• Pikin in Poz Spinal Stretch: Insay dis vεryushכn, yu de nilכl na fכs, sidon bak pan yu il dεm, εn rich yu an dεm fכ fכd, strεch yu spayna as yu de rεst yu fכrεd na fכs.
• Cat-Cow Spinal Stretch: dis vεryushכn de du pan כl di fכ fut dεm, usay yu de chenj bitwin fכ arch yu bak כp (cat pose) εn sink yu bεl dכn (cow pose), we de strεch εn fleks di spayna.
• Supine Spinal Twist: Dis min se yu fɔ ledɔm na yu bak, drɔ wan ni insay yu chɛst ɛn afta dat yu de gayd am jisnɔ akɔdin to yu bɔdi

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

• Pikin in Poz: Dis yoga poz de kompliment di Spinal Stretch biכs i de εksεnd di lכw bכk mכsul dεm jכnt, i de εp fכ rilif tεnshכn εn fכ mek di כvala spεnal hεlth.
• Kobra Poz: Dis yoga poz de kompliment di Spinal Stretch bay we i de mek di mכsul dεm na di lכw bכk strכng εn i de mek di spayna fleksibiliti bכku, we kin mek di Spinal Stretch wok fayn.