Thut lai Lower Back Stretch a ni

• Miikilindamuuma Luumbuukolu: Kuku Makana'étaitu.
• Atsenuumu: Inzira Hejuru
• Lukkeendamuuma Lwigluwumudikolu: Latissimus Dorsi

Aahlookoonu kato Thut lai Lower Back Stretch a ni

Seated Lower Back Stretch hi exercise awlsam tak, mahse a hlawkthlak tak a ni a, a bul berah chuan hnungzang hnuai lam ruh te a target a, flexibility tihchangtlunna te, tension tihziaawmna te, leh hnungzang natna tihziaawmna te a ni. Mimal darkar rei tak thut emaw, thut reng emaw tan chuan exercise tha tak a ni a, chutiang thil tih dan nena inzawm rilru hahna leh lungawi lohna chu a do thei a ni. Mite chuan an hnungzang hriselna zawng zawng tihchangtlun nan, an dinhmun siam that nan leh hnungzang lama harsatna awm thei tur ven nan he exercise hi tih an duh ang.

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

• Zawi zawiin i hip atang chuan hmalam pan la, i hnungzang leh kawr chu dinglam hawiin, i hnungzang hnuai lam a stretch i hriat thlengin.
• I kut chu i ke emaw, lei emaw lam hawiin, i flexibility a zirin, han phar la, he dinhmun hi second 20 atanga 30 vel vawng reng ang che.
• Zawi zawiin a bul tanna hmunah kir leh la, i hnungzang leh i kawr chu dinglam hawiin dah rawh.
• He exercise hi vawi 3 atanga vawi 5 vel ti leh la, i physical therapist emaw doctor emaw rawtna angin ti leh bawk ang che.

Diinguniti nge Youlooli Thut lai Lower Back Stretch a ni

• Zawi zawiin Stretch: I kut chu i hmaah phar chhuak la, zawi zawiin i hip atang chuan hmalam pan la, i kawr atang chuan hmalam pan rawh. Hei hi tihsual tlanglawn tak a ni a, lungawi lohna leh hliam a thlen thei a ni. I hnungzang hnuai lam chu zawi zawiin a inzawm tur a ni a, mahse a na tur a ni lo. A nih chuan i insiam hla lutuk a nih a rinawm.
• Controlled Breathing: Stretch chhung hian thawk thuk tak leh zawi zawiin thawk thin ang che. Hei hian taksa ruhte a ti hahdam a, an insiamrem theihna a tipung bawk. I thawk khap emaw, thawk rang lutuk emaw hian i taksa ruhte a ti tension thei a, chu chuan stretch thatna a ti tlem thei a ni.
• Regular Breaks: Stretch hi rei tak vawn loh tur. Second 15 atanga 30 vel chu vawi khatah aim la, zawi zawiin a bul tanna hmunah kir leh rawh

Thut lai Lower Back Stretch a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Thut lai Lower Back Stretch a ni?

Ni e, a bul tanna tan chuan Seated Lower Back Stretch exercise hi an ti thei ngei ang. Exercise awlsam leh tangkai tak a ni a, flexibility tihchangtlun nan leh lower back pain tihziaawmna tur a ni. Mahse, hliam tuar lo turin zawi zawiin bul tan a, zawi zawiin stretch chakna tihpun hi a tha ber fo. Exercise hlawkna tam ber hmuh theih nan form leh technique dik tak neih a pawimawh bawk. Exercise neih chhung hian hrehawmna emaw, natna emaw a awm chuan tihtawp nghal tur a ni. Fitness professional emaw physical therapist emaw inrawn pawh hi exercise dik taka tih a nih theih nan a hlawkpui thei bawk.

Ahilwunildiimbu tayekoo kadu Thut lai Lower Back Stretch a ni?

• Seated Forward Bend: Hetah hian i hmaah i ke dinglam hawiin leiah i thu a, chutah chuan i kawr atang chuan hmalam i pan a, i ke ruh lam pan chuan i hnungzang hnuai lam chu i han hrual a.
• Seated Cat-Cow Stretch: Hetiang variation-ah hian chair-ah i ke chu leiah i flat a, chutah chuan i hnungzang chu chair lam hawiin (cat ang maiin) arch a, hnuai lam hawia dipping (bawng ang mai) inkara inthlak danglamin, chu chuan stretch leh hnungzang hnuai lam mobilize.
• Seated Pigeon Pose: Hei hi chair-a thut a, ke ruh pakhat chu khup lehlamah dah a, zawi zawiin hmalam pan a, hnungzang hnuai lam leh hip tihzauh a ni.
• Seated Figure Pali Stretch: He stretch atan hian thu rawh

Biliindahimbu adoolodiilwuu yabuu diibadi Thut lai Lower Back Stretch a ni?

• Child’s Pose: He yoga pose hian Seated Lower Back Stretch hi a tichak a, a hnungzang hnuai lam ruh te chu a danglamin a tizau a, counter stretch nem tak a pe a, chu chuan taksa ruh tightness emaw discomfort emaw a tihziaawm thei a ni.
• Pelvic Tilt Exercise: He movement hian Seated Lower Back Stretch a tichak a, pum chhung ruhte a tichak a, chu chuan hnungzang hnuai lam tanpui tha zawk a pe a, hnungzang hnuai lam natna venna atan a pui thei bawk.