Spine a ni

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

Aahlookoonu kato Spine a ni

Spine exercise hi routine hlawk tak a ni a, flexibility tihchangtlunna tur, posture tha zawk siamna tur leh back health pumpui tihchangtlunna tura ruahman a ni. Fitness level hrang hranga mi tan a tha hle a, a bik takin darkar rei tak ṭhut emaw, hnungzang lama harsatna nei emaw tan a tha hle. Mimal tinte chuan he exercise hi an tih duh ang, chu chu hnungzang natna tihziaawmna atan, nakin lawka ruhro lama harsatna awm tur venna atan leh an core strength leh stability tihchangtlun nan a ni.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Spine a ni

• Tabletop position-a i kut leh khup atanga tan la. I khup chu i hip hnuaiah dah la, i kutphah chu i kekawr hnuaiah dah rawh.
• Zawi zawiin i hnungzang chu arch la, i belly button chu i ruhro lam hawiin tuck la, i lu chu ‘cat’ position atan tla thla rawh.
• Tichuan zawi zawiin i pum chu lei lam hawiin tla thla la, i rilru chu chawi sang la, ‘camel’ position atan ceiling lam pan chuan i lu rawh.
• Hetiang hian ti leh la, i duh angin kal leh la, vawi 5-10 vel ti leh rawh.
• Exercise chhung zawng hian thawk thûk takin thawk la, cat pose laiin thawk la la, camel pose laiin thawk la bawk ang che. Heng exercise te hi i taksa dinhmun nena inmil a nih leh nih loh enfiah turin fitness professional emaw physical therapist emaw zawt la.

Diinguniti nge Youlooli Spine a ni

• Posture dik tak vawng reng rawh: Spine exercise an tih laiin miten an tihsual tlangpui pakhat chu posture dik tak vawn that loh hi a ni. I hnungzang chu dinglam reng la, slouching kha pumpelh rawh. I dinhmun i chiang lo a nih chuan heng exercise te hi trained professional enkawlna hnuaiah tih a tha ber.
• Start Slow: Spine exercise i la thar a nih chuan light weight emaw simple stretch emaw hmangin tan la rawh. I chakna leh i flexibility a lo that chhoh zel chuan i workout intensity chu zawi zawiin tipung rawh. Thil rit tak tak emaw, exercise buaithlak tak takah emaw hmanhmawh loh tur a ni a, hei hian hliam a thlen thei a ni.
• I Taksa Ngaithla rawh: Spine exercise i tih laiin i rilru hahna emaw, natna emaw i neih chuan titawp nghal rawh. I taksa ngaihthlak a pawimawh a,...

Spine a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Spine a ni?

Ni e, a bul tanna tan chuan spine exercise an ti thei ngei ang. Mahse, an tan tur chu exercise awlsam tak, low-impact, core tichak tur leh flexibility tihchangtlunna tura ruahman a ni a, chu chuan ruhro a hlawkpui bawk. Chung zingah chuan pelvic tilts ang chi exercise te, khup atanga chest stretch te, Cat-Cow ang chi gentle yoga pose te pawh a tel thei. Exercise hian natna a thlen tur a ni lo tih hriat reng a pawimawh. An tih chuan exercise hi tihtawp nghal tur a ni. Tin, exercises te hi dik leh him taka an tih theih nan physical therapist emaw fitness professional trained emaw hnen atanga thurawn lak hi a tha hle bawk. Mi tinte taksa hi a danglam vek a, chuvangin mi pakhat tana hnathawk chu mi dang tan a thawk lo mai thei tih hre reng ang che. Zawi zawiin tan la, zawi zawiin exercise nasat leh hun chhung tihpun hi a tha ber fo.

Ahilwunildiimbu tayekoo kadu Spine a ni?

• Spinal column hi a complex structure a ni a, kan taksa rihna a thlawp mai bakah kan spinal cord pawh a venghim bawk.
• Dorsum hi ruhro tihna dang a ni a, ruh leh ruhro inzawmkhawm hrang hrang atanga siam a ni.
• Spinal cord, spine chhunga inkhuh hi kan nervous system-a thil pawimawh tak a ni a, thluak leh taksa dangte inkarah signal a thawn chhuak thin.
• Rachis hi ruhro tihna dang a ni a, chu chuan kan ding nghet thei a, kan che thei a, a inthlak danglam thei bawk.

Biliindahimbu adoolodiilwuu yabuu diibadi Spine a ni?

• Child’s Pose: Yoga posture restorative tak a ni a, chu chuan ruh chu passive takin a tizau a, a ti sei thei a, pressure a tihziaawm bakah ruh hriselna tha zawk a siam thei bawk.
• Back Extensions: He exercise hian ruhro puitu thau te a tichak a, chung zingah chuan erector spinae leh multifidus te pawh a tel a, hei hian posture a ti tha thei a, hnungzang hliam hlauhawmna a ti tlem thei a, ruh hriselna zawng zawng a pui thei bawk.