A rilru a buai em em a, a rilru a hah em em bawk a

• Miikilindamuuma Luumbuukolu: Phandzí.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato A rilru a buai em em a, a rilru a hah em em bawk a

Lying Neck Extensor Stretch hi exercise \angkai tak a ni a, a bul berah chuan i kawr hnunglam ruh te a target a, flexibility a ti \ha a, posture \ha lo emaw, hun rei tak i thut emaw avanga tension emaw strain emaw a tihziaawm bawk. He exercise hi mimal computer hmaa hun tam tak hmang emaw, kawr hak leh hahdam lohna nei emaw tan a tha hle. Lying Neck Extensor Stretch hi i tih danah i dah tel hian i kawng natna a tiziaawm thei a, i dinhmun a tichak thei a, nakin lawka i kawng kaihhnawih thilte pawh a veng thei bawk.

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

• I kawr hnuaiah towel te tak te, roll-up emaw, foam roller emaw dah la, a thlawp theih nan.
• Zawi zawiin leh zawi zawiin i hmui chu i rilru lam hawiin tuck la, i kawr hnung lamah a inzawm tih i hria.
• Hetiang dinhmun hi second 20-30 vel vawng la, thawk thûk tak leh inthlau taka thawk turin enfiah rawh.
• Stretch kha thlah la, i kawr kha ti hahdam la, chutah chuan vawi 3 atanga vawi 5 vel ti leh la, a nih loh leh i physical therapist emaw trainer emaw thupek angin ti leh rawh.

Diinguniti nge Youlooli A rilru a buai em em a, a rilru a hah em em bawk a

• Slow and Steady: Zawi zawiin i lu chu lei lam hawiin tla thla la, gravity chu hna thawk turin phalsak rawh. I lu hnuai lam nawr emaw, kut hmanga hnuai lam nawr emaw tihsual tlanglawn tak chu pumpelh la, hei hian a tul lovah kawr ruhte a ti na thei a ni.
• Control vawng reng rawh: I lu i tihhniam lai hian control neih reng a pawimawh a, a tlak leh mai loh nan. A tum ber chu kawr ruhte tihzauh a ni a, jolt a ni lo. Thil tihsual tlanglawn tak chu movement hmanhmawh hi a ni a, chu chuan hliam a thlen thei a ni.
• Hold and Return: I lu i tihhniam hnuah second 10-20 vel chu i lu chu vawn tlat la, zawi zawiin i lu chu a chungah chawi leh rawh

A rilru a buai em em a, a rilru a hah em em bawk a Ngayogolo Ndooyikolu Ndooyikolu

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

Ni e, a bul tanna tan chuan Lying Neck Extensor Stretch exercise hi an ti thei ang. Mahse, hliam awm thei tur awm lo turin dik taka tih a pawimawh. Gentle stretch hmangin tan la la, in nawr na lutuk suh. I taksa thu ngaithla la, harsatna i neih chuan chawlhsan rawh. Form leh technique dik tak i neih theih nan a tir lamah trainer emaw fitness professional emaw exercise neihpui che chu a hlawkpui thei ang.

Ahilwunildiimbu tayekoo kadu A rilru a buai em em a, a rilru a hah em em bawk a?

• Supine Neck Extensor Stretch: Khum emaw bench emaw-ah i hnungzang chungah muhil la, i lu chu a sir atanga innghat la, i kawr ruhte chu zawi zawiin i tizau ang.
• Yoga Cobra Pose: He pose ah hian i pum chungah i muhil a, chutah chuan i kut dinglam hawiin i rilru chu lei atanga i chawi chhuak a, hei hian neck extensors te pawh a tizau bawk.
• Pilates Neck Pull: He exercise-ah hian i hnungzang chungah i kut chu i lu hnung lamah dahin i mu a, chutah chuan zawi zawiin i lu leh i kawng chu lei atangin i chawi sang a, i neck extensors te chu i han hrual a.
• Stability Ball Neck Extensor Stretch: Hetiang variation atan hian stability ball i mamawh ang. Ball hmaah khup la, i rilru chu dah la, zawi zawiin hmalam pan la, i hips a awm thlengin

Biliindahimbu adoolodiilwuu yabuu diibadi A rilru a buai em em a, a rilru a hah em em bawk a?

• Chin Tuck exercise hian Lying Neck Extensor Stretch a tichak a, neck muscles a tichak a, hei hian stretch atanga flexibility tha zawk hmuh chu a vawng reng thei a ni.
• Scalene Stretch hi Lying Neck Extensor Stretch-ah hian a tha hle a, side neck muscle te a ngaih pawimawh avangin neck workout kimchang tak a pe a, balanced muscle development a tichak bawk.