Piriformis tih a ni

• Miikilindamuuma Luumbuukolu: Mtundu wa Kunthu
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Piriformis tih a ni

Piriformis exercise hi targeted workout a ni a, piriformis muscle tihchak leh tihzauh nan ruahman a ni a, hei hian hnungzang natna a tiziaawm thei a, flexibility a ti tha thei bawk. Infiammi, office hnathawk, emaw, hnungzang hnuai lam emaw sciatica-a harsatna tawk tan pawh a tha hle. Mite chuan he exercise hi an overall mobility tihchangtlun nan te, hliam hlauhawmna tihtlem nan te, leh an posture leh balance tihchangtlun nan te tih an duh ang.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Piriformis tih a ni

• I khup chu ben la, i ke chu leiah flat takin dah la, hip-width inhlat takin dah rawh.
• I ke dinglam chu i khup veilam chungah cross la, i ke hmangin figure ‘4’ siam rawh.
• I khup veilam chu zawi zawiin i rilru lam hawiin hrual la, i kekawr hnunglam emaw, i ke ruh hnunglam emaw chu thlawp turin chelh la, i hip dinglam leh i hnute chu a inzawm tih i hriat thlengin.
• Hetiang dinhmun hi second 30 vel chelh la, chutah chuan thlah la, a sir lehlamah thlak la, ke dang tan pawh exercise chu ti leh rawh.

Diinguniti nge Youlooli Piriformis tih a ni

• **Correct Execution:** Position-a i awm tawh chuan i khup a nghawng lo chu zawi zawiin i rilru lam hawiin hrual la, a natna lam hnungzang a stretch i hriat thlengin. Hetiang dinhmun hi second 30 tal chelh la, zawi zawiin thlah rawh. Hetiang hian vawi 3-5 vel tih leh tur a ni. Thil tihsual tlangpui: I khup hrual nan jerky emaw fast movement emaw hmang lo la. Hliam a awm loh nan a che vel chu a slow tur a ni a, control tur a ni.
• **Thlarau:** Exercise eng pawh tih hian thawk dik hi a pawimawh hle. Piriformis stretch-ah chuan, .

Piriformis tih a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Piriformis tih a ni?

Ni e, a bul tanna tan chuan Piriformis exercise hi an ti thei ngei ang. Amaherawhchu, hliam tuar lo turin zawi zawiin leh zawi zawiin bul an tan tur a ni. Exercise i tih hmain form leh technique dik tak zir a pawimawh bawk. Thil hrehawmna emaw, natna emaw an neih chuan exercise hi an titawp nghal tur a ni a, healthcare professional rawn tur a ni. A tir lamah chuan trained professional kaihhruaina hnuaia heng exercise te hi tih tan tir tan chuan a \angkai hle mai thei.

Ahilwunildiimbu tayekoo kadu Piriformis tih a ni?

• Piriformis danglamna dang chu a taksa peng pakhat chu Gluteus Minimus nen a inzawm chuan sciatic nerve kalna kawng a nghawng thei a ni.
• A then phei chuan Piriformis muscle hian slip dang a nei thei a, chu chu hip joint capsule emaw Gluteus Maximus emaw thlengin a inzar pharh a, hei hian hip emaw buttock emaw a ti na thei a ni.
• Sciatic nerve hian Piriformis muscle hnuaiah ni lovin a kal tlangna hmunah pawh danglamna a awm thei a, chu chuan Piriformis syndrome a thlen thei bawk.
• A tawp berah chuan Piriformis muscle hi mimal thenkhatah chuan a awm lo vek thei a, muscle dang Gemelli emaw Obturator Internus ang chi te chuan a hnathawhna chu an la thei bawk.

Biliindahimbu adoolodiilwuu yabuu diibadi Piriformis tih a ni?

• Foam Rolling hi Piriformis tichaktu exercise hlawk tak dang a ni a; muscle-ah pressure a pe a, thisen kal a tichak a, muscle tension a tiziaawm a, hei hian Piriformis syndrome symptoms a tihziaawm thei a ni.
• Seated Hip Stretch hi exercise awlsam tak ni mahse a tangkai hle a, Piriformis muscle target a ni a; he ruh hi a tihzauh hian natna leh tightness tihziaawmna atan a pui thei a, mobility leh flexibility a ti tha thei bawk.