Te toronga o runga tuara

• Kōaro Tinana: Hoki
• Taputapu: Ura tinana

Whakataki ki te Te toronga o runga tuara

Ko te Reaching Upper Back Stretch he whakakorikori whai hua i hangaia hei whakanui ake i te ngawari me te whakamaarama i te taumahatanga i te tuara o runga me te waahi pakihiwi. He pai tenei toronga mo te hunga e noho roa ana e noho ana, e mahi ana ranei i nga mahi e whai ana ki te piko whakamua, penei i nga kaimahi tari, taraiwa ranei. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te whakapai ake i te tuunga, te whakaiti i te mamae o muri, me te whakarei ake i te mahi tinana katoa, ka waiho hei whiringa pai mo te pupuri i te hauora o runga tinana.

Whakarite i te: He Whakateretere-Whakamārama Te toronga o runga tuara

• Totoro atu tetahi ringa ki mua i a koe, ka piko ki te tuke ka toro atu ki to uma, kia rite tonu to ringa ki te whenua.
• Ma to ringa atu, toia ata te tuke o to ringa toronga ki to uma kia rongo koe i te toronga o to tuara o runga me to pakihiwi.
• Kia mau ki tenei tuunga mo te 20 ki te 30 hēkona, kia kaha te manawa o to manawa puta noa.
• Tukua ata te toronga ka tuaruatia te tukanga me to ringa atu.

Nga Tohu mō te Whakaputa Te toronga o runga tuara

• Te Turanga Tika: Me timata ma te tu teitei me te whanui o te huha o ou waewae. Torohia o ringaringa ki mua i a koe i runga i te teitei o te pakihiwi ka tuitui i o maihao. Koinei te turanga timatanga tika. Kaua e piko o pakihiwi, he piko ranei to tuara, na te mea ka raru, ka whara ranei.
• Te Nekehanga Whakahaere: Panahia o ringaringa ki tawhiti atu i to uma ka taea, ka taea e to tuara o runga te toro atu ki mua. Kia mau ki tenei turanga mo te 15-30 hēkona. Me whakarite kia puhoi te neke me te whakahaere; karohia te whakakorikori, te akiaki ranei i te toronga.
• Te Manawa: He mea nui te manawa tika mo nga mahi totoro. Whakanuia i te wa e timata ana koe i te toronga, me te pupuhi i a koe e mau ana i te waahi. Tenei ka

Te toronga o runga tuara He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te toronga o runga tuara?

Ae, ka taea e te hunga timata te mahi Reaching Upper Back Stretch. He tino ngawari tenei mahi, kaore e hiahiatia he taputapu motuhake, na reira e tika ana mo nga taangata katoa o te tinana. Heoi ano, pera i nga mahi hou, he mea nui kia ata timata me te whakanui i te kaha kia kore ai e whara. Mena kei a koe etahi ahuatanga hauora, he whara ranei, he pai tonu te whakaaro ki te tirotiro ki te taote, ki tetahi tohunga ngaio whai mana ranei i mua i te tiimata i tetahi mahi whakakori tinana hou.

He aha ngā rerekētanga māori o te Te toronga o runga tuara?

• Toranga ringa ki runga: Noho, tu teitei ranei, toroa tetahi ringa ki runga, piko ki te tuke ka toro atu ki tera taha ki te totoro i to tuara o runga.
• Te Huri Noho: Noho ki runga i te tuuru me o waewae ki runga i te papa, whakawirihia to tinana o runga ki tetahi taha, ma te tuara o te tuuru hei tautoko hei totoro i to tuara o runga.
• Totoro Ngeru-Kau: Haere ki runga i nga waewae e wha, ka huri i te piko o to tuara ki te tuanui (ngeru) ka toua ki te papa (kau) kia toro atu to tuara o runga.
• Te Tohi a te Tamariki: Tuturi ki runga i te papa, noho ki runga i ou rekereke, ka toro atu o ringa ki mua ki te whenua, ka totoro to tuara o runga i a koe e okioki ana i to rae ki runga i te whariki.

He aha ngā mahi whakapaipai mō te Te toronga o runga tuara?

• Ko te "Thoracic Extension" tetahi atu mahi e hono pai ana ki te Reaching Upper Back Stretch. Ko tenei mahi e arotahi ana ki te whakawhānui ake i te hiku, ka taea te whakapai ake i te tuunga, te whakaora i te mamae o runga o muri, me te whakanui ake i te whai hua o te Reaching Upper Back Stretch.
• Ka mutu, ka taea hoki e "Rangi Puhiwi" te whakakii i te Reaching Reaching Upper Back Stretch ma te awhina ki te whakaheke i te taumahatanga o nga pakihiwi me te tuara o runga. Ka taea e tenei korikori te whakanui ake i te nekeneke i enei waahi, ka whai hua te Reaching Upper Back Stretch.