Assisted Lying Gluteus Ne Piriformis Okugolola

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Okwolamu

Okuva mu Assisted Lying Gluteus Ne Piriformis Okugolola

Dduyiro wa Assisted Lying Gluteus and Piriformis Stretch dduyiro wa mugaso eyategekebwa okutumbula okukyukakyuka n’okumalawo okusika omuguwa mu binywa bya gluteus ne piriformis. Kirungi nnyo eri abantu ssekinnoomu ababeera n’obulamu obw’okutuula, abeenyigira mu mizannyo, oba abafuna obuzibu mu mugongo ogwa wansi n’ekisambi. Bw’oyingiza okugolola kuno mu nkola yo, osobola okutumbula entambula yo okutwalira awamu, okukendeeza ku kukaluba kw’ebinywa, n’okukendeeza ku bulumi obukwatagana n’embeera nga sciatica.

Okukola : Okukola Okufaayo Assisted Lying Gluteus Ne Piriformis Okugolola

• Fukamira amaviivi go gombi oteeke ebigere byo nga biwanvu wansi, nga byawukanye mu bugazi bw’ekisambi.
• Situla okugulu kwo okwa ddyo osseeko enkizi yo eya ddyo ku kugulu kwo okwa kkono, okole ekifaananyi kya figure 4 n’amagulu go.
• Kwata mpola ekisambi kyo ekya kkono n’emikono gyombi okisika mpola ng’oyolekera ekifuba kyo, ng’owulira okugolola mu binywa byo ebya ddyo ebya gluteus ne piriformis.
• Kwata embeera eno okumala sekondi nga 30 okutuuka ku ddakiika emu, olwo okyuse amagulu oddemu okugolola ku ludda olulala.

Enfatuko Okukola Assisted Lying Gluteus Ne Piriformis Okugolola

• **Weewale Okugolola ennyo**: Bw’oba ​​okola okugolola, weewale ensobi eya bulijjo ey’okukaka okugulu kwo okugenda ewala ennyo ng’oyolekera ekifuba. Kino kiyinza okuvaako okunyigirizibwa n’okulumwa. Wabula, ssika mpola okugulu kwo ng’oyolekera ekifuba okutuusa lw’owulira ng’ogoloddwa bulungi mu binywa byo ebya glute ne piriformis.
• **Keep Your Spine Neutral**: Ensobi endala etera okukolebwa kwe kuzimba omugongo mu kiseera ky’okugolola. Okwewala kino, omugongo gwo gukuume nga guli mu mbeera ya neutral mu dduyiro yenna. Kino era kijja kuyamba okwawula okugolola okutuuka ku binywa ebigendereddwa.
• **Kozesa Ebikozesebwa Ebiyamba Bwe kiba kyetaagisa**: Bw’oba ​​osanga obuzibu okukwata ekigere mu kifo ekituufu, lowooza ku ky’okukozesa omusipi oba akatambaala. Kiteeke okwetooloola ekisambi kyo ositule mpola ng’oyolekera...

Assisted Lying Gluteus Ne Piriformis Okugolola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Assisted Lying Gluteus Ne Piriformis Okugolola?

Yee, abatandisi basobola okukola dduyiro wa Assisted Lying Gluteus ne Piriformis Stretch. Okugolola kuno kwangu nnyo era nga kwangu okutereezebwa okusobola okutuukana n’emitendera egy’enjawulo egy’okukola ffiiti. Wabula kikulu okujjukira okuwuliriza omubiri gwo so si kwesika nnyo. Bw’oba ​​owulira obulumi oba obutabeera bulungi, dduyiro okomye. Era kirungi okuba n’omuntu akulungamya mu dduyiro emirundi egisooka okukakasa nti okikola bulungi era nga tolina bulabe.

Wagamba atya akawu emirundi Assisted Lying Gluteus Ne Piriformis Okugolola?

• The Supine Piriformis Stretch: Kino kizingiramu okugalamira ku mugongo ng’amagulu go gafuukuuse. Situla ekigere ekikoseddwa okifukamire ku kugulu, olwo okugulu okusika mpola ng’oyolekera ekibegabega kyo ekikufaanana okutuusa lw’owulira ng’ogoloddwa.
• The Outer Hip Piriformis Stretch: Mu nkyukakyuka eno, oyimirira n’oteeka ekigere ky’olina okugololwa ku mmeeza oba ku counter, n’okuuma omugongo gwo nga gugoloddwa, n’okwesigamira mpola mu maaso okutuusa lw’owulira ng’ogoloddwa mu binywa bya gluteus ne piriformis.
• The Long Adductor Stretch: Tuula wansi ogolole amagulu go okutuuka ku mabbali nga bw’osobola. Weesigamye mu maaso okuva ku bisambi byo ng’omugongo gwo gugoloddwa okutuusa lw’owulira okugolola mu glutes zo. 5. 5.

Waakulu obulimba ebyamarga Assisted Lying Gluteus Ne Piriformis Okugolola?

• Seated Spinal Twist: Dduyiro ono takoma ku kugolola binywa bya piriformis wabula ayamba n’okutambula kw’omugongo. Etuukiriza Assisted Lying Gluteus And Piriformis Stretch ng’etunuulira ekibinja ky’ebinywa kye kimu ate nga era erongoosa enkula y’omubiri okutwalira awamu n’enyimirira.
• Foam Rolling for Glutes: Dduyiro ono akozesa foam roller okukola masaagi n’okugolola ebinywa bya gluteus ne piriformis. Ejjuliza Assisted Lying Gluteus And Piriformis Stretch nga egaba enkola ya self-myofascial release okumalawo okunywezebwa kw’ebinywa, ekiyinza okutumbula obulungi bw’okugolola.