Atakhala Piriformis Stretch

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Atakhala Piriformis Stretch

The Seated Piriformis Stretch ndi ntchito yopindulitsa yomwe cholinga chake ndi kuchepetsa ululu wa sciatica ndikumangitsa chiuno poyang'ana minofu ya piriformis. Ndi yabwino kwa ogwira ntchito muofesi, othamanga, kapena anthu omwe amakhala nthawi yayitali kapena osayenda pang'ono. Zochita izi ndizofunika chifukwa zimatha kusintha kusinthasintha, kuchepetsa kupweteka kwa msana ndi kupweteka kwa m'chiuno, komanso kumapangitsa kuyenda ndi kaimidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Piriformis Stretch

• Kwezani mwendo wanu wakumanja ndikuyiyika pa bondo lanu lakumanzere, ndikupanga chithunzi-mawonekedwe anayi ndi miyendo yanu.
• Pewani pang'onopang'ono pa bondo lanu lakumanja ndi dzanja lanu lamanja kuti muwonjezere kutambasula, kuonetsetsa kuti mukukhalabe molunjika.
• Gwirani izi kwa masekondi pafupifupi 30, mukumva kutambasula m'matako ndi m'chiuno.
• Tulutsani ndikubwereza zomwezo ndi bondo lanu lakumanzere pa bondo lanu lakumanja.

Izinto zokwenza Atakhala Piriformis Stretch

• Kuyika Mapazi Moyenera: Ikani mapazi anu pansi, m'lifupi ndi mapewa. Pewani kuwoloka miyendo yanu kapena kuyika mapazi anu moyandikana kwambiri. Izi zimathandiza kusunga bwino ndikuonetsetsa kuti kutambasula kumayang'ana pa minofu ya piriformis.
• Kutambasula Mofatsa: Mukakweza bondo limodzi kuti mupume pa bondo la mwendo wina, tsamirani patsogolo pang'onopang'ono mpaka mutamva kutambasula m'chiuno mwako. Pewani kukakamiza kutambasula kapena kudumpha, chifukwa kungayambitse kuvulala.
• Gwirani ndi Kupuma: Gwirani kutambasula kwa masekondi pafupifupi 30, kwinaku mukupuma mosasunthika, mozama. Izi zimathandiza kumasula minofu ndikuzama kutambasula. Pewani kugwira mpweya wanu, chifukwa ukhoza kuwonjezera kupsinjika m'thupi

Atakhala Piriformis Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Piriformis Stretch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated Piriformis Stretch. Ndiko kutambasula kosavuta komwe kungathe kuchitika kulikonse, ngakhale mutakhala pa desiki. Nawa masitepe: 1. Khalani pampando ndikuyika mwendo wanu wakumanja pa bondo lanu lakumanzere. 2. Tsatirani patsogolo pang'onopang'ono uku mukuwongoka msana wanu. Pamene mukutsamira kutsogolo, muyenera kumva kutambasula m'chiuno mwako ndi matako. 3. Gwirani kutambasula uku kwa masekondi pafupifupi 30, kenaka sinthani mbali ndikubwereza ndi bondo lakumanzere pa bondo lakumanja. Kumbukirani kuti musamakakamize kutambasula. Ngati mukumva kupweteka kulikonse, chepetsani kumbuyo mpaka mutamva kukokera pang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Piriformis Stretch?

• Kutambasula kwa Supine Piriformis: Mwakusiyana uku, mumagona kumbuyo kwanu, pindani mawondo onse awiri, kuwoloka mwendo umodzi pamwamba pa mzake, ndipo pang'onopang'ono mukokere bondo pansi pa chifuwa chanu.
• Seated Twist Piriformis Stretch: Apa, mumakhala pansi ndikutambasula miyendo yanu, kenaka muwoloke mwendo umodzi pamwamba pa mzake, ndipo mugwiritse ntchito mkono wanu wosiyana kuti mupotoze torso yanu molunjika pa bondo lopindika.
• Kutambasula kwa Piriformis: Izi zimaphatikizapo kuyimirira, kukweza mwendo umodzi pamalo otsika ngati tebulo kapena mpando, ndikutsamira patsogolo mpaka kutambasula kumamveka m'dera la matako.
• Pigeon Pose Piriformis Stretch: Yoga iyi imaphatikizapo kugwada bondo limodzi kutsogolo kwanu ndikutambasula mwendo wina kumbuyo, ndi

Izinto zokufunda ezishisa ezivumelekile Atakhala Piriformis Stretch?

• Foam Rolling the Glutes imagwirizananso ndi Seated Piriformis Stretch yomwe imathandiza kumasula minofu m'matako, makamaka piriformis, musanatambasule. Izi zitha kupititsa patsogolo mphamvu ya kutambasula ndikuchepetsa chiopsezo chovulala.
• The Supine Figure 4 Stretch ndi ntchito ina yomwe imakwaniritsa Seated Piriformis Stretch. Kutambasula konseku kumayang'ana minofu ya piriformis ndi ma rotator a m'chiuno, kuthandiza kuchepetsa ululu wammbuyo ndi zizindikiro za sciatica zomwe zimayambitsidwa ndi kulimba m'maderawa.