Okuyimirira okutuuka waggulu back rotation stretch

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Okuyimirira okutuuka waggulu back rotation stretch

Standing Reach Up Back Rotation Stretch ye dduyiro ow’amaanyi ayongera okukyukakyuka n’okutambula mu mugongo, ebibegabega n’omugongo ogwa waggulu. Kirungi nnyo eri abantu ssekinnoomu abamala essaawa nnyingi nga batudde oba abeenyigira mu mizannyo n’emirimu egyetaagisa okutambula kw’omubiri ogwa waggulu. Bw’oyingiza okugolola kuno mu nkola yo, osobola okulongoosa ennyimiririra yo, okukendeeza ku buzibu bw’omugongo, n’okutumbula omutindo gw’omubiri gwo okutwalira awamu.

Okukola : Okukola Okufaayo Okuyimirira okutuuka waggulu back rotation stretch

• Situla emikono gyo mpola waggulu w’omutwe gwo, ng’okwataganya engalo zo ng’engalo zo zitunudde waggulu.
• Fuuwa omukka omungi, era bw’ofulumya omukka, kyusa mpola omubiri gwo ogwa waggulu ku ddyo, ng’ebisambi n’omubiri ogwa wansi biyimiridde.
• Kwata embeera eno okumala sekondi 15-30, ng’owulira okugolola mu mugongo n’ebbali.
• Ddayo mpola wakati era oddemu okukyusakyusa okudda ku ludda olwa kkono. Kola okugolola kuno emirundi mitono ku buli ludda.

Enfatuko Okukola Okuyimirira okutuuka waggulu back rotation stretch

• Entambula y’omukono: Tuuka emikono gyo butereevu waggulu, kwata engalo zo, n’oluvannyuma okyuse omubiri gwo ogwa waggulu ku ludda olumu. Kikulu obutafubutuka ntambula eno oba okukozesa entambula eziwuuma, kuba kino kiyinza okuleeta okunyigirizibwa kw’ebinywa. Kakasa nti okuzimbulukuka kuva mu mubiri gwo so si mikono gyo gyokka.
• Okussa okufugibwa: Jjukira okussa mu ngeri eya bulijjo mu kiseera ky’okugolola. Fuuwa omukka ng’emikono gyo gituuka waggulu, era fulumya omukka nga bw’okyukakyuka. Okukwata omukka kiyinza okuleeta okusika omuguwa n’okukendeeza ku bulungibwansi bw’okugolola.
• Okugolola mpolampola: Kikulu nnyo okwongera mpolampola okugolola okumala ekiseera. Tokaka mubiri gwo mu mbeera gye gutaali mwetegefu kuba kino kiyinza okukuviirako okufuna obuvune. Bw’oba ​​owulira obuzibu oba obulumi bwonna, kendeeza ku kugolola oba lekera ddala.
• Buli kaseera

Okuyimirira okutuuka waggulu back rotation stretch Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okuyimirira okutuuka waggulu back rotation stretch?

Yee, abatandisi basobola okukola dduyiro wa Standing Reach Up Back Rotation Stretch. Dduyiro mwangu era mulungi okutumbula okukyukakyuka n’okutambula kw’omugongo n’ebibegabega. Wabula kikulu okukikola obulungi okwewala okufuna obuvune. Bw’oba ​​omutandisi, tandika mpola era tonyiga nnyo. Wuliriza omubiri gwo era okomye bw’oba ​​owulira obuzibu bwonna. Era kiyinza okuyamba omutendesi oba omukugu mu by’okukola ffiiti okukulambika mu dduyiro okukakasa nti ffoomu entuufu.

Wagamba atya akawu emirundi Okuyimirira okutuuka waggulu back rotation stretch?

• Lunge with Spinal Twist: Mu nkyukakyuka eno, otandika mu mbeera ya lunge, olwo n’okyusakyusa omubiri gwo ng’oyolekera oludda lw’ekigere eky’omu maaso ng’otuuka waggulu n’omukono ogw’ekikontana.
• Cat-Cow Stretch: Yoga pose eno erimu okulinnya ku ngalo n’amaviivi n’okyusakyusa n’okusika omugongo n’okwetooloola omugongo, ogugolola n’okukyusa omugongo.
• Supine Spinal Twist: Okugolola kuno kukolebwa ng’ogalamidde ku mugongo, ng’emikono gyo gigoloddwa ku mabbali ate ng’amaviivi go gafukamidde ne gakyusiddwa ku ludda olumu ate ng’okyusa omutwe ku ludda olulala.
• Cross-Body Shoulder Stretch: Yimirira butereevu osala omukono gumu okubuna omubiri gwo, olwo okozese omukono gwo omulala okugusika okusemberera ekifuba kyo, okuyamba okugolola n’...

Waakulu obulimba ebyamarga Okuyimirira okutuuka waggulu back rotation stretch?

• Cat-Cow Stretch: Yoga pose eno etuukiriza enkola ya standing reach up back rotation stretch ng’essira liteekeddwa ku binywa by’omugongo n’olubuto. Kizingiramu okutambula wakati wa pose bbiri ezigolola n’okunyiga omugongo, okutumbula okukyukakyuka n’amaanyi mu mugongo ne mu musingi.
• Child’s Pose: Eno restorative yoga pose nnungi nnyo mu kugolola omugongo ogwa wansi n’ebisambi, ekuwa counter stretch okutuuka ku standing reach up back rotation. Kikusobozesa okuwummulamu n’okufulumya okusika omuguwa mu mugongo n’ensingo, okwongera ku migaso gy’okugolola okukyusakyusa.