Muhil Lower Back Stretch a ni

• Miikilindamuuma Luumbuukolu: Kuku Makana'étaitu., Mtundu wa Kunthu
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Muhil Lower Back Stretch a ni

Lying Lower Back Stretch hi exercise \angkai tak a ni a, a bul berah chuan lower back muscles te a target a, tension tihziaawmna leh flexibility tihchangtlunna kawngah a pui a ni. Mimal darkar rei tak thut emaw, hnungzang hnuai lam natna nei emaw tan chuan tih dan tha tak a ni. Mite chuan he exercise hi an tih duh ang, a chhan chu posture nasa takin a titha thei a, mobility a tichak thei a, lower back na risk a tihziaawm thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Muhil Lower Back Stretch a ni

• Zawi zawiin khup pakhat chu chawi sang la, i kut hmangin zawi zawiin i rilru lam hawiin hrual la, ke dang chu leiah flat takin dah rawh.
• Hetiang dinhmun hi second 15 atanga 30 vel vawng la, i hnungzang hnuai lam leh hip area-ah zawi zawiin a inzawm tih hria ang che.
• Zawi zawiin khup chu thlah la, a bul tanna hmunah kir leh rawh.
• Ke dang nen chuan chutiang chu ti leh la, i duh ang zat zat chu ke inthlak danglam chhunzawm zel ang che.

Diinguniti nge Youlooli Muhil Lower Back Stretch a ni

• Knee to Chest: Khup pakhat chu uluk takin ben la, i rilru lam hawiin rawn hruai la, i kut chu i khup emaw i ke ruh emaw vel ah vawn la, a hmunah vawn tlat rawh. Heta tihsual tlangpui chu khup chu i rilru lam hawia khauh lutuk hi a ni a, chu chuan i hnungzang hnuai lam a ti na thei a ni. Chu ai chuan, i khup chu zawi zawiin hrual la, i rilru hahdam taka i inhriat hma loh chuan.
• Neutral Spine vawng reng rawh: I khup chu i rilru lam hawia i hrual lai hian i hnungzang hnuai lam leh i ruhro chu neutral position-ah leiah awm reng tur a ni. I hnungzang arch emaw, i hips te chu lei atanga chawi emaw loh tur a ni a, hei hian hnungzang a ti na thei a ni.
• Hold and Switch: Stretch chu second 20 atanga 30 vel vawng la, chutah chuan zawi zawiin i ke chu a bul tanna hmunah thlah leh rawh. Tinawn

Muhil Lower Back Stretch a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Muhil Lower Back Stretch a ni?

Ni e, a bul tanna tan chuan Lying Lower Back Stretch exercise hi an ti thei ngei ang. Gentle stretch a ni a, lower back natna leh tension tihziaawmna atan a pui thei a ni. Mahse, inhliam loh nan zawi zawiin bul tan a, form dik tak neih a pawimawh fo. Exercise neih chhunga harsatna emaw, natna emaw a awm chuan chawlhsan la, fitness professional emaw physical therapist emaw zawh a tha. Stretching routine eng pawh i tan hmain warm up hmasa phawt a tha bawk.

Ahilwunildiimbu tayekoo kadu Muhil Lower Back Stretch a ni?

• The Supine Spinal Twist: Hetiang variation-ah hian i hnungzang chungah i mu a, i ke pakhat chu a dang chungah i cross a, chutah chuan i khup chu a sir khatah i hawi a, i ruhro chu zawi zawiin i twist leh thin.
• The Pelvic Tilt Stretch: Hei hi i khup ben chungin i hnungzang chungah i mu a, chutah chuan i pelvis leh i hnungzang hnuai lam chu zawi zawiin lei atangin i chawi sang a ni.
• The Legs-Up-the-Wall Stretch: Hetiang variation atan hian i hnungzang chu bang hnaihah i mu a, i ke chu bang chungah i tizau a, hei hian i hnungzang hnuai lam a tizau thei a, tension a tiziaawm thei bawk.
• The Bridge Stretch: Hei hi i khup ben chunga i hnungzang chunga mu a, chutah i hips te chu lei atanga chawi chhuakin bridge siam a ni a, chu chuan i hnungzang hnuai lam a tizau thei a, i core muscle te chu a tichak thei bawk.

Biliindahimbu adoolodiilwuu yabuu diibadi Muhil Lower Back Stretch a ni?

• The Child’s Pose hian Lying Lower Back Stretch a tichak bawk a, hei hian lower back muscle te chu zawi zawiin a tizau a, a ti hahdam thei a, tension tihchhuahna kawngah a pui a, dam lehna a tichak bawk.
• Knee to Chest Stretch hi Lying Lower Back Stretch routine-ah hian a hlawkthlak thei hle a, a chhan chu hamstrings leh buttocks, muscles te a target a, chu chu a tight chuan lower back discomfort a thlen thei a ni.