A rilru a buai em em a

• Miikilindamuuma Luumbuukolu: Phandzí.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato A rilru a buai em em a

Sternocleidomastoid exercise hi kawr tichaktu workout a ni a, a bul berah chuan sternocleidomastoid muscle a target a, kawr flexibility a tichak a, tension a tihziaawm bawk. Mimal, kawng na emaw, rilru hah emaw nei fo tan chuan a tha hle a, a bik takin thut reng emaw, hna rei tak thut ngai emaw tan a tha hle. He exercise hi an tih danah an telh hian mimal tinte chuan an dinhmun a ti tha thei a, an rilru hahna a tiziaawm thei a, an kawr natna khirh tak takte pawh an veng thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu A rilru a buai em em a

• Zawi zawiin i lu chu dinglamah her la, i kawr veilam sir ah a inzawm tih i hriat thlengin.
• Hetiang dinhmun hi second 20 atanga 30 vel vawng la, i kawr sir lama kal i sternocleidomastoid muscle-a stretch awm chu hre rawh.
• Zawi zawiin i lu chu hmalam hawiin dah leh la, vei lamah pawh chutiang bawk chuan ti leh la, chutiang zat chu vawn tlat rawh.
• He exercise hi a sir lehlamah vawi 3-5 vel tih leh la, engmah natna awm lovin i stretch nuam tak i neih theih nan i ti thei ang.

Diinguniti nge Youlooli A rilru a buai em em a

• Warm-Up: Exercise eng pawh i tan hmain i taksa tihlum hmasak a pawimawh a, chu chuan i taksa peng hrang hrangah thisen a kal tam zawk nan leh hliam i tuar loh nan. Minute tlemte light cardio, brisk walking emaw jogging ang chi te hian i taksa chu exercise atan a buatsaih thei a ni.
• Posture Dik: Neck exercise i tih hian posture dik tak i neih reng tur a ni. I hnungzang slouch emaw, bending emaw chuan strain emaw, hliam emaw a thlen thei. I kekawrte chu a relax tur a ni a, i lu chu neutral position-ah dah tur a ni a, hmalam leh hnunglam hawia tilt loh tur a ni.
• Slow leh Steady Movements: SCM exercise kan tih hian movement te chu slow leh control theih a ni. Rapid emaw jerky movement emaw hian taksa ruh (muscle strain) emaw, hliam dang emaw a thlen thei. Thil tihsual tlangpui pumpelh tur:
• Overexertion: A awm fo pakhat

A rilru a buai em em a Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, A rilru a buai em em a?

Ni e, a tan tirh tan chuan i kawr sir lama tlan muscle Sternocleidomastoid (SCM) target tu exercise an ti thei ngei ang. Mahse, zawi zawiin leh zawi zawia tan a pawimawh a, heng ruh te hi an sensitive thei a, workout routine tam zawkah chuan target an ni tlangpui lo. A bul tan tan tan exercise awlsam tak pakhat chu Neck Flexion hi a ni: 1. Thut emaw, ding nghet emaw. 2. I hmui chu i rilruah zawi zawiin zawi zawiin hnuai lam pan rawh. 3. Hetiang dinhmun hi second 5-10 chhung vawng reng ang che. 4. Zawi zawiin i lu kha han chawi sang leh la, hmalam i hawi nghal vek hma loh chuan. 5. He exercise hi vawi 10 ti leh rawh. Eng chetna mah nawr luih ngai suh la, hrehawmna pawh thlen ngai suh. Heng exercise te hi dik taka tih i hriat chian loh chuan fitness professional emaw physical therapist emaw nen inrawnkhawm a tha ber.

Ahilwunildiimbu tayekoo kadu A rilru a buai em em a?

• Cleidocervicalis hi a danglamna dang a ni a, chutah chuan taksa ruh chu temporal bone mastoid process aiin cervical spine thlengin a inzar pharh a ni.
• Sternocleidomastoideus Biventer hi a rare variant a ni a, muscle hian pum pakhat ni lovin pum pahnih a nei a ni.
• Sternocleidomastoideus Accessorius hi variation dang a ni a, chutah chuan Sternocleidomastoid bulpui nen parallel-a kal muscle dang, te zawk a awm a ni.
• Sternocleido Occipitalis hi a danglamna a ni a, chu chu mastoid process ni lovin occipital bone thlenga muscle a inzar pharh a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi A rilru a buai em em a?

• Shoulder shrugs hian Sternocleidomastoid hi a tichak thei bawk a, hei hian Sternocleidomastoid nena inzawm tlat trapezius muscles te a thawk a, kawr leh kekawrte zawng zawng chakna leh nghetna a pui thei a ni.
• Chin tucks hi Sternocleidomastoid tichaktu exercise dang a ni a, lu leh kawr dinhmun dik tak vawng reng turin Sternocleidomastoid nena thawk dun deep neck flexors te a target avangin.