A thut chu Bent Over Back Stretch a ni

• Miikilindamuuma Luumbuukolu: Kuku Makana'étaitu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato A thut chu Bent Over Back Stretch a ni

Sitting Bent Over Back Stretch hi exercise hlawk tak a ni a, a bik takin hnungzang hnuai lam ruh te a target a, flexibility tihpun leh tension tihziaawmna a ni. Mimal darkar rei tak thut thin, office hnathawk ang chi tan a tha hle a, hun rei tak thut avanga hnungzang natna tihziaawmna atan a pui thei a ni. Mite chuan he exercise hi an posture tihchangtlun nan, an mobility tihchangtlun nan leh back-related issues awm theihna tur tihtlem nan an ti duh ang.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu A thut chu Bent Over Back Stretch a ni

• Zawi zawiin i kawr chhungah hmalam pan la, i rilru chu i kawr lam hawia hruai tum ang che. I hnungzang leh i kawr chu dinglam leh line in line-ah dah rawh.
• I kut chu i ke emaw, lei lam emaw lam hawiin, i flexibility a zirin, i kawr chhunga bend chu vawng reng ang che.
• Hetiang dinhmun hi second 20 atanga 30 chhung vawng la, i hnungzang hnuai lam leh i hamstrings-ah zawi zawiin a inzawm tih hria ang che.
• Zawi zawiin i bul tanna hmunah kir leh la, i taksa chu chawi sang la, i kut chu i sir lamah ti hahdam rawh. He exercise hi i duh ang zat repetition atan ti leh rawh.

Diinguniti nge Youlooli A thut chu Bent Over Back Stretch a ni

• Zawi zawiin Bend: I kawr atanga zawi zawiin hmalam pan la, i kawr atanga hmalam pan la, i hnungzang chu dinglam hawiin dah rawh. Hei hi tihsual tlanglawn tak a ni a, kawr atanga ben hian i hnungzang hnuai lam a ti na thei a ni. I ke ruh khawih tum ai chuan i rilru chu i kekawr lam hawia hruai tum la, chu chuan i hnungzang a ti na thei bawk.
• Arm Position: I kut chu i ke lam hawiin phar la, i kutphah chu hnuai lam hawiin. I ke leh i kawng a ti na thei, hla lutuka thlen tihsual chu pumpelh rawh. I kut chu a relax tur a ni a, i ruhro natural extension angin a thawk tur a ni.
• Thâwk lak dan: Thâwk chhuah chhung zawngin thûk tak leh inang tlang takin thawk la. Thil tihsual tlanglawn tak chu thawk khap tlat hi a ni a, chu chuan taksaah tension a siam thei a ni

A thut chu Bent Over Back Stretch a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, A thut chu Bent Over Back Stretch a ni?

Ni e, a bul tanna tan chuan Sitting Bent Over Back Stretch exercise hi an ti thei ang. Exercise awlsam leh tangkai tak a ni a, flexibility tihchangtlunna leh hnungzang natna tihziaawmna a ni. Mahse, hliam tuar lo turin dik taka tih a pawimawh. Heng step hrang hrangte hi hetiang hi a ni: 1. I hmaah i ke phar chungin leiah thu rawh. 2. I hnungzang chu dinglam hawiin dah la, zawi zawiin i kawr chhungah hmalam pan rawh. 3. I kut chu i ke lam pan tum ang che. I ke i thleng thei lo a nih chuan i theih ang tawkin kal mai la, rilru hahdam lovin kal mai rawh. 4. Second 15-30 vel stretch chu vawn la, zawi zawiin a bul tanna hmunah kir leh rawh. Eng chen nge i thlen theih tih hi a ni lo va, i hnungzang leh i hamstrings-a gentle stretch i hriat hi a ni tih hre reng ang che. I taksa thu ngaithla fo la, natnaah hian nawr ngai suh. I hnungzang lama harsatna awm tawh i neih chuan exercise thar i tih hmain doctor emaw, physical therapist emaw rawn hmasa phawt a finthlak ang.

Ahilwunildiimbu tayekoo kadu A thut chu Bent Over Back Stretch a ni?

• Seated Spinal Twist (Ardha Matsyendrasana): He exercise-ah hian ke pakhat chu phar chhuakin, a dang chu ben chungin leiah i thu a, i taksa chu khup ben lam hawiin i twist a ni.
• Seated Cat-Cow Stretch: He stretch hi chair-a thut, i hnungzang round a, i hmui chu i rilruah tuck a, chutah i hnungzang arch a, chunglam hawi, ui leh bawng che vel entawn a ni.
• Seated Side Stretch: He stretch hian leiah i ke inzawm a thut a, kut pakhat chu lu chungah chawi sangin a sir lehlamah i ben a ni.
• Seated Figure Four Stretch: He stretch hi chair-a thut, i khup lehlamah i kephah pakhat cross a, hmalam pan chungin khup sang tak chu zawi zawiin i hmet a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi A thut chu Bent Over Back Stretch a ni?

• Child’s Pose: He yoga position hian Sitting Bent Over Back Stretch a tichak bawk a, a chhan chu hnungzang hnuai lam, hips, thighs, leh ankles te chu gentle stretch a pe a, overall flexibility a tipung a, heng hmuna strain a tihziaawm bawk.
• Cobra Pose: He pose hian Sitting Bent Over Back Stretch a tichak a, ruhro a tichak a, rilru, kekawrte leh pum te a tizau a, hei hian posture a ti tha thei a, hnungzang natna a tiziaawm thei bawk.