Splenius capitis a awm a

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

Aahlookoonu kato Splenius capitis a awm a

Splenius Capitis exercise hi targeted workout a ni a, kawng leh hnungzang chunglam ruh te a tichak a, posture a ti tha a, kawr na leh hliam a ti tlem bawk. Mimal, office hnathawk ang chi, darkar tam tak thut chunga awmte tan chuan a tha hle a, hmalam pan zelna avanga harsatna awm thin chu a do let thei a ni. He exercise hi i routine-a telh hian neck mobility a tichak thei a, tension headaches a tiziaawm thei a, overall spine health-ah a pui thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Splenius capitis a awm a

• Chair-ah ding chungin thu la, i ke chu leiah flat takin dah la, i kut chu i kawrfual chungah nghatin tan rawh.
• Zawi zawiin i lu chu dinglamah her la, i kal theih ang tawkin, i hmui chu i kekawr ipte chungah hruai luh tum rawh. I kekawrte chu hahdam takin dah la, i beng lam hawia chawi sang lo la.
• Hetiang dinhmun hi second engemaw zat vawng la, zawi zawiin i lu chu a laiah dah leh rawh.
• Veilam lamah pawh chutiang bawk chuan ti leh la, second engemaw zat chu i position chu vawn leh la, chutah chuan center-ah i kir leh ang.
• He exercise hi a sir lehlamah vawi 10-15 vel tih leh la, ni khatah vawi hnih atanga vawi thum tih tum la, a tha ber tur a ni. Physics therapist emaw trainer emaw nen inrawn fo thin tur a ni tih hre reng ang che

Diinguniti nge Youlooli Splenius capitis a awm a

• Warm Up: Exercise eng pawh i tan hmain i taksa tihlum hmasak a pawimawh a, chutah chuan i kawr ruh te pawh a ti lum a pawimawh hle. Chutianga tih chuan strain leh hliam dangte a veng thei a ni. Light cardio engemaw zat tih hmangin i warm up thei a, chu chu a hmuna jogging emaw jumping jacks emaw ang chi te a ni a, chutah chuan gentle neck stretch engemaw zat i ti thei bawk.
• Form dik: Neck exercise kan tih hian form dik tak neih a pawimawh. I ruhro chu dinglam hawiin dah la, i kawr chu a pianphung ang lo taka hrual emaw, tihher emaw loh tur a ni. Tin, i che vel chu a slow leh control theih nan enfiah la, jerky emaw rushed emaw ni lovin.
• Zawi zawiin Intensity: Light resistance atanga tan la, i chakna a lo that chhoh zel chuan zawi zawiin tipung rawh. Muscle overload hian strain leh hliam dang a thlen thei.
• Mirror hmang rawh: Heng exercise te hi mirror hmaah tih hi a \angkai thei a, chu chu a chiang thei ang

Splenius capitis a awm a Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Splenius capitis a awm a?

Splenius Capitis hi i kawr hnung lama thau awm a ni a, i kawng leh lu inherna kawngah a pui thin. "Splenius Capitis exercise" tih hming pu exercise bik a awm loh laiin, heng taksa ruhte tichak thei tur exercise a awm. A bul tan tan chuan heng exercise te hi an ti thei ngei ang, mahse hliam tuar lo turin zawi zawiin leh zawi zawiin an tan tur a ni. Splenius Capitis tichak thei tur exercise tlemte chu hetiang hi a ni: 1. Neck Tilts: I lu chu i hmui a khawih theih nan hmalam hawiin tilt la, chutah chuan i theih ang tawkin hnunglam hawiin tilt rawh. Hetiang motion hi zawi zawiin ti leh rawh. 2. Neck Turns: I lu dinglam hawi turin hawi la, i ke veilam hawi turin hawi leh rawh. Hetiang motion hi zawi zawiin ti leh rawh. 3. Neck Side Bends: I beng dinglam chu i ke dinglam lam pan turin tilt la, chutah chuan i beng veilam chu i ke veilam lam pan turin tilt rawh. Hetiang motion hi zawi zawiin ti leh rawh. Heng movement te hi slow leh controlled taka vawn reng a pawimawh tih hre reng ang che. Tih luih ngai suh

Ahilwunildiimbu tayekoo kadu Splenius capitis a awm a?

• Splenius Cervicis hi Splenii group-a muscle dang a ni a, Splenius Capitis hnuaiah a awm a ni.
• Semispinalis Capitis hi Splenius Capitis thlenga thuk taka awm muscle a ni a, lu leh kawng inherna kawngah pawh a pui bawk.
• Levator Scapulae hi kawr leh kekawrte inzawmkhawmtu ruh a ni a, Splenius Capitis nen a thawk dun a ni.
• Rhomboids te hi taksa ruh (muscles) a awm a ni

Biliindahimbu adoolodiilwuu yabuu diibadi Splenius capitis a awm a?

• Lateral Neck Flexion exercise hian Splenius Capitis a tichak a, a chhan chu kawr sir lamah chauh a thawk lo va, kawr hnunglam ruh, Splenius Capitis pawh tiamin, flexibility leh chakna a siam bawk.
• Seated Rows exercise hian indirect takin Splenius Capitis chu a tichak a, upper back muscles te a tichak a, hei hian posture tha tak a neih theih nan leh neck muscles te strain a tihziaawm a, Splenius Capitis pawh a tel.