Pawn lam atanga Shoulder Rotation Stretch a ni
Diiva Silingagwuru Naamah
Alimguyahelu unyudduwuno Naamah:
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Aahlookoonu kato Pawn lam atanga Shoulder Rotation Stretch a ni
External Shoulder Rotation Stretch hi exercise \angkai tak a ni a, hei hian flexibility a ti \ha a, range of motion a tichak a, shoulder hliam hlauhawmna a ti tlem bawk. A bik takin infiammi, office hnathawk, emaw, shoulder tension nei emaw, kut inthlak nawn fo thin emaw tan a tha hle. Mimal tinte chuan he stretch hi tih hi an duh mai thei a, chu chu shoulder discomfort tihziaawmna atan, posture tihchangtlun nan leh shoulder function hrisel taka vawn reng nan a ni.
Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Pawn lam atanga Shoulder Rotation Stretch a ni
- I kut ah light weight emaw resistance band emaw keng la, i kut hmawr chu lei nen parallel takin dah rawh.
- Zawi zawiin i kut hmawr chu a sir lamah chhuah tir la, i elbow chu ding rengin i taksa hnaih takah dah rawh.
- I forearm chu starting position-ah rotate leh la, repetition vawi khat ti zo rawh.
- He exercise hi repetition set number atan ti leh la, chutah chuan arm dang lamah switch leh rawh.
Diinguniti nge Youlooli Pawn lam atanga Shoulder Rotation Stretch a ni
- **Technique dik tak hmang rawh**: External Shoulder Rotation Stretch atan chuan ding nghet la, i ruhro chu neutral takin dah rawh. I elbow chu 90 degree angle-ah bend la, i taksa hnaih takah dah rawh. I kut chu i taksa atanga i theih ang anga hlat turin i kekawrte chu her kual la. Second 15-30 vel stretch chu vawn tlat tur a ni.
- **Avoid Overstretching**: Thil tihsual tlanglawn tak chu nawr luih tir hi a ni a, chu chuan hliam a thlen thei. Zawi zawiin hrual i nei tur a ni a, mahse natna erawh chu i hre tur a ni lo. Natna i neih chuan i nawr na lutuk tihna a ni.
- **I thawk dan control rawh**: Stretch i tih lai hian thawk dan pangngaiin thawk la. Thâwk vawn tlat hian i thisen sang a tisang thei a, i taksa ruhte pawh a ti hahdam thei lo.
- **Consistency is Key**: Hmasawnna hmuh tur
Pawn lam atanga Shoulder Rotation Stretch a ni Ngayogolo Ndooyikolu Ndooyikolu
Kodukwaweno ma idiingun, Pawn lam atanga Shoulder Rotation Stretch a ni?
Ni e, a bul tanna tan chuan External Shoulder Rotation Stretch exercise hi an ti thei ang. Exercise awlsam leh tangkai tak a ni a, shoulder joints-a flexibility leh range of motion tihchangtlunna kawngah a pui thei a ni. Mahse, hliam tuar lo turin zawi zawiin tan a pawimawh a, zawi zawiin stretch intensity tihpun a pawimawh. Hrisel lohna emaw, natna emaw a awm chuan exercise hi tihtawp nghal tur a ni. Form leh technique dik tak neih theih nan trained professional enkawlna hnuaia he exercise hi tih tan tir tan pawh a hlawkpui thei bawk.
Ahilwunildiimbu tayekoo kadu Pawn lam atanga Shoulder Rotation Stretch a ni?
- The Towel Stretch: Hetiang variation atan hian i kut pahnih hmangin i hnunglam hnung lamah towel i chelh a, i kut chunglam hmangin zawi zawiin chunglam hawiin i hrual a, i kekawrte chu i hrual ang.
- The Lying External Rotation Stretch: Hei hi i kut hnuai lam 90-degree angle-a ben chungin i sir lamah i mu a, chutah chuan i kut chu zawi zawiin lei lam hawiin i nawr a, i stretch i hriat thlengin i nawr a ngai a ni.
- The Cross-Body Shoulder Stretch: He stretch hi ding nghet taka ding a, i kut pakhat chu i taksa sir zawng zawngah rawn hruai a, i kut dang hmangin i rilru hnaih zawka zawi zawiin i hrual a ni.
- The Seated External Rotation Stretch: Hetiang variation-ah hian chair-ah i kut chu 90-degree angle-in i thu a, chutah chuan table emaw desk emaw-ah zawi zawiin i kekawr iptea stretch i hriat thlengin i nawr thla a.
Biliindahimbu adoolodiilwuu yabuu diibadi Pawn lam atanga Shoulder Rotation Stretch a ni?
- Lateral Raises: Lateral raises hian lateral deltoids a tichak a, chu chu shoulder pawn lam inhernaah a inrawlh a ni. Heng muscle te hi tihchakna hmang hian External Shoulder Rotation Stretch tih theihna i tipung thei a, stretch thatna pawh i tipung thei bawk.
- Face Pulls: Face pullls hian posterior deltoids leh rhomboids te a target a, chung pahnih hi external shoulder rotation-ah an inrawlh a ni. Face pull hmanga heng muscle te hi tihchak hian External Shoulder Rotation Stretch i tih theihna a ti sang thei a, i shoulder-a range of motion a ti sang thei bawk.
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