Stand Iliotibial Stretch we de mek pɔsin tinap
Profayiri y'eby'okufuna
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Okuwandikira ku Stand Iliotibial Stretch we de mek pɔsin tinap
di Standing Iliotibial Stretch na bεnεfit εksεsayz we dεn mek fכ inkrεs fכ fleksibiliti εn ridyus tεnshכn na di iliotibial band, we na wan ligament we de rכn dכn di כdasay fכ di tכŋ. I kin bɛnifit mɔ fɔ di wan dɛn we de rɔn, di wan dɛn we de rayd baysikul, ɛn di wan dɛn we de du tin dɛn we gɛt ay impak, bikɔs dɛn grup ya kin gɛt mɔ iliotibial band sindrom. If yu put dis strɛch insay yu rutin, i kin ɛp fɔ mek yu nɔ gɛt injury, fɔ mek yu ebul fɔ muv fayn fayn wan, ɛn fɔ mek yu ebul fɔ du ɔltin we yu de du bɔdi wok.
Okukubidde ku: Nkugiyigisa Stand Iliotibial Stretch we de mek pɔsin tinap
- Kip yu lɛft an na di wɔl fɔ sɔpɔt, bɛnd yu lɛft ni smɔl smɔl.
- We yu de kip dis pozishɔn, le yu ɔpa bɔdi to di lɛft say ɛn push yu rayt hip na do te yu fil se yu strɛch na di ɔdasay na yu rayt hip ɛn shɔl.
- Hol dis strɛch fɔ lɛk 20 to 30 sɛkɔn, dɔn smɔl smɔl go bak na di say we yu bigin.
- Ripit dɛn step ya fɔ di ɔda say bay we yu krɔs yu lɛft leg biɛn yu rayt ɛn ledɔm na di rayt say.
Amakulu mu kubiteekamu Stand Iliotibial Stretch we de mek pɔsin tinap
- Tɛknik fɔ ledɔm: Len to yu lɛft say jisnɔ ɛn sloslo te yu fil se yu strɛch along di ɔdasay na yu rayt thigh. Nɔ ledɔm tumɔs ɔ kwik, bikɔs dis kin mek yu mɔsul dɛn strɛs.
- An Pozishɔn: Rayt yu rayt an oba yu ed ɛn le am na di lɛft say. Dis go mek di strɛch mɔ ɛn mɔ. Bɔt nɔ strɛch yu an pasmak ɔ fos yu an fɔ rich fa pas aw yu go fil fayn.
- Hol ɛn Ripit: Hol di strɛch fɔ lɛk 15-30 sɛkɔn, dɔn chenj di sayd dɛn ɛn ripit. Nɔ bounce ɔ yuz jɔk muvmɛnt, bikɔs dis kin mek yu mɔsul dɛn rɔtin ɔ strɛs.
- Rigyulariti: Fɔ kɔnsistɛns na di men tin. Praktis dis strɛch ɔltɛm, i fayn fɔ du am ɛvride, fɔ mek yu kɔntinyu fɔ fleksibul ɛn fɔ mek yu nɔ tayt na di
Stand Iliotibial Stretch we de mek pɔsin tinap Ebitala by'omuyigiriza
Mwebale kuteekamu Stand Iliotibial Stretch we de mek pɔsin tinap?
Yɛs, di wan dɛn we de bigin kin du di Standing Iliotibial Stretch ɛgzampul. Bɔt i impɔtant fɔ mek shɔ se yu gɛt di rayt fɔm fɔ mek yu nɔ gɛt injuri. I kin fayn fɔ mek pɔsin we de tren ɔ pɔsin we gɛt ɛkspiriɛns de supavayz fɔs fɔ mek shɔ se di tɛknik kɔrɛkt. Mɛmba ɔltɛm fɔ wam yusɛf bifo yu strɛch ɛn nɔ ɛva strɛch te yu fil pen. If yu fil ɛnitin we nɔ fayn, stɔp fɔ du ɛksɛsayz wantɛm wantɛm.
Ki kitiibwa eby'okukozesa omuntu Stand Iliotibial Stretch we de mek pɔsin tinap?
- Supine Iliotibial Band Stretch: We yu de ledɔm flat na yu bak, briŋ wan knee to yu chɛst, dɔn pul am jisnɔ akɔdin to yu bɔdi to di ɔpɔzit sholda.
- Sayd-Lying Iliotibial Band Stretch: Led na yu sayd wit yu tu leg dεm we yu εkstend, dεn bεnd yu tכp leg bihayn yu bכtכm leg, grap di fut fכ di tכp leg εn pul am jכnt tכwεd yu bכtכk.
- Wall Iliotibial Band Stretch: Stand nia wan wol wit di leg we de nia di wol we kכros bihain di כda wan, dεn le to di wכl fכ strεch di כta thigh fכ di bak leg.
- Fom Roller Iliotibial Band Stretch: Dis vεshכn involv fכ yuz fכm rכla. We yu de ledɔm na yu sayd
Eby'okukozesa omulungi okugabana n'eby'omanyi Stand Iliotibial Stretch we de mek pɔsin tinap?
- Hip Abduction: Dis εksεsayz de tכk di mכsul dεm na di כta thigh, inklud di iliotibial band, we kin εp fכ mek di Standing Iliotibial Stretch wok fayn bay we i de mek di mכsul dεm trεnk εn ebul fכ bia.
- Fכm Rol: pan כl we i nכto tradishכnal εksεsayz, fכm rכlin kin kompliment di Standing Iliotibial Stretch bay we i de εp fכ brok kכt dεm εn ridyus tεnshכn na di iliotibial bεnd, we de mek i bכku fכ fleksibiliti εn rεnj fכ muv.
Amagamba ag'ewayogenze Stand Iliotibial Stretch we de mek pɔsin tinap
- Iliotibial band strɛch we dɛn kin yuz
- Bɔdi wet Hip Ɛksesaiz
- Stand ITB Stretch we yu de tinap
- Hip Fleksibiliti Ɛksesaiz
- Bodiweit IT Band Stretch we yu de yuz
- Rutin fɔ Stret Hip
- Stand Hip Stretch we yu de tinap
- Bodyweight Exercise fɔ di Hips
- IT Band Fleksibiliti Ɛgzampul
- Standin Ɛksesaiz fɔ Hip Fleksibiliti