Okutudde Piriformis Okugolola

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Okutudde Piriformis Okugolola

Dduyiro wa Seated Piriformis Stretch dduyiro wa mugaso okusinga agenderera okukendeeza ku bulumi bwa sciatica n’okunyweza ebisambi nga otunuulira ekinywa kya piriformis. Kirungi nnyo eri abakozi ba ofiisi, bannabyamizannyo oba abantu ssekinnoomu abamala ebbanga eddene nga batudde oba nga tebasobola kutambula bulungi. Dduyiro ono yeegomba kuba asobola okulongoosa okukyukakyuka, okukendeeza ku bulumi bw’omugongo ogwa wansi n’obutabeera bulungi mu kiwato, n’okutumbula okutambula n’okuyimirira okutwalira awamu.

Okukola : Okukola Okufaayo Okutudde Piriformis Okugolola

• Situla enkizi yo eya ddyo ogiteeke ku kugulu kwo okwa kkono, okole ekifaananyi kya figure-four n’amagulu go.
• Nywa mpola wansi ku kugulu kwo okwa ddyo n’omukono gwo ogwa ddyo okwongera okuwanvuwa okugolola, okukakasa nti okuuma omugongo omugolokofu.
• Kwata embeera eno okumala sekondi nga 30, ng’owulira ng’enkwaso n’ekisambi biwanvuye.
• Sumulula era oddemu enkola y’emu ng’enkizi yo eya kkono eri waggulu w’okugulu kwo okwa ddyo.

Enfatuko Okukola Okutudde Piriformis Okugolola

• Okuteeka Ebigere Entuufu: Ebigere byo biteeke wansi nga biwanvuye, nga byawukana okutuuka mu bugazi bw’ebibegabega. Weewale okusala amagulu oba okuteeka ebigere okumpi ennyo. Kino kiyamba okukuuma bbalansi n’okukakasa nti okugolola essira kuli ku kinywa kya piriformis.
• Okugolola mpola: Bw’ositula enkizi emu okuwummulira ku kugulu kw’okugulu okulala, weesigame mpola mu maaso okutuusa lw’owulira ng’omugongo gugoloddwa. Weewale okukaka okugolola oba okubuuka, kuba kiyinza okuvaako obuvune.
• Kwata n’Ossa: Kwata okugolola okumala sekondi nga 30, ng’okuuma omukka ogunywevu era ogw’amaanyi. Kino kiyamba okuwummuza ekinywa n’okwongera okugolola. Weewale okukwata omukka, kuba kiyinza okwongera okusika omuguwa mu mubiri

Okutudde Piriformis Okugolola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okutudde Piriformis Okugolola?

Yee, abatandisi basobola okukola dduyiro wa Seated Piriformis Stretch. Kiba kyangu okugolola ekiyinza okukolebwa wonna, ne bw’oba ​​otudde ku mmeeza. Wano waliwo emitendera: 1. Tuula ku ntebe oteeke enkizi yo eya ddyo ku kugulu kwo okwa kkono. 2. Weesigamye mu maaso mpola ng’omugongo gwo gugoloddwa. Bw’oba ​​weesigamye mu maaso, olina okuwulira ng’ekisambi kyo ekya ddyo n’akabina biwanvuye. 3. Kwata okugolola kuno okumala sekondi nga 30, olwo okyuse ku mabbali oddemu ng’enkizi ya kkono eri waggulu w’okugulu okwa ddyo. Jjukira obutakaka kugolola. Bw’oba ​​owulira obulumi bwonna, kendeeza ku mugongo okutuusa lw’owulira ng’osika mpola.

Wagamba atya akawu emirundi Okutudde Piriformis Okugolola?

• Supine Piriformis Stretch: Mu nkyukakyuka eno, ogalamira ku mugongo, n’ofukamira amaviivi gombi, n’osala okugulu okumu ku kulala, n’osika mpola okugulu okwa wansi ng’ogenda mu kifuba kyo.
• Seated Twist Piriformis Stretch: Wano, otuula wansi ng’amagulu go gagoloddwa, olwo n’osala ekigere ekimu ku kirala, n’okozesa omukono gwo ogw’ekikontana n’okyusa mpola omubiri gwo ng’oyolekera okugulu okufukamidde.
• Standing Piriformis Stretch: Kino kizingiramu okuyimirira, okusitula okugulu okumu ku kifo ekya wansi ng’emmeeza oba entebe, n’okwesigamira mpola mu maaso okutuusa lw’owulira ng’ogoloddwa mu kitundu ky’akabina.
• Pigeon Pose Piriformis Stretch: Pose eno eya yoga erimu okufukamira okugulu okumu mu maaso go ate ng’ogolola okugulu okulala emabega, era...

Waakulu obulimba ebyamarga Okutudde Piriformis Okugolola?

• Foam Rolling the Glutes nayo ejjuliza Seated Piriformis Stretch kuba eyamba okusumulula ebinywa mu bisambi naddala ebya piriformis nga tonnagolola. Kino kiyinza okulongoosa obulungi bw’okugolola n’okukendeeza ku bulabe bw’okufuna obuvune.
• Supine Figure 4 Stretch ye dduyiro omulala atuukiriza Seated Piriformis Stretch. Okugolola kwombi kutunuulira ebinywa bya piriformis n’ebikyusa ekisambi, ekiyamba okukendeeza ku bulumi bw’omugongo ogwa wansi n’obubonero bwa sciatica obuva ku kunyiga mu bitundu bino.