Lumbar Stretches: Momwe Mungachitire Zochita Zolimbitsa Thupi

Zamkati

• Chitani 1 - Kugona kumbuyo kwanu
• Chitani 2 - Kugona m'mimba mwanu
• Chitani 3 - Kuyimirira

Zochita zolimbitsa komanso zolimbitsa thupi zam'munsi zimathandizira kukulitsa kuyenda kwamagulu ndi kusinthasintha, komanso kukhazikika kolondola ndikuchepetsa kupweteka kwakumbuyo.

Kutambasula kumatha kuchitidwa m'mawa kwambiri, nthawi yopuma kuntchito, kuti muchepetse kusokonezeka kwa minofu, kapena usiku, nthawi yogona, kuti mugone momasuka.

Chitani 1 - Kugona kumbuyo kwanu

Zotsatirazi zikuyenera kuchitidwa ndi munthu amene wagona chagada pa matiresi kapena chithandizo chomasuka:

1. Ikani mikono yanu pamwamba pamutu panu, ndikuwatambasula mutatambasula miyendo yanu. Pitirizani kutambasula kwa masekondi 10 ndikupumula;
2. Pindani mwendo umodzi ndikutambasula winayo molunjika. Kenako, kwezani mwendo wowongoka, mothandizidwa ndi chopukutira chopuma phazi, kuti mupange ngodya ya madigiri a 45 pansi kapena kuti mwendowo ukhale pamwamba pa bondo lina. Khalani pamalo amenewa masekondi 10, kupumula ndikubwereza kasanu. Kenako, chitani zolimbitsa thupi ndi mwendo wina;
3. Mukadali momwemo, pindani mwendo umodzi, mutagwira bondo pafupi ndi chifuwa, kwa masekondi 10. Kenako, ntchito imodzimodziyo iyenera kuchitidwa ndi mwendo wina, kubwereza kasanu pa umodzi uliwonse;
4. Pindani mawondo onse ndi kuwasuntha pang'onopang'ono, mutembenuza mapazi kuti mapazi anu alumikizane, kufalitsa mawondo momwe angathere, ndikugwira masekondi 10. Pumulani ndi kubwereza kasanu. Udindowu ukhoza kuyambitsa mavuto pang'ono, komabe, ngati munthuyo akumva kuwawa, ayenera kupewa kufalitsa mawondo mpaka pano;
5. Sungani mapazi anu, mutenge mimba yanu ndikukweza mchiuno mwanu, ndikukhala pamalo awa kwa masekondi 10. Pumulani ndi kubwereza ntchitoyi kasanu;
6. Sungani mawondo anu, ikani manja anu kumbuyo kwa mutu wanu, muukweze mpaka mapewa anu atuluke pansi, ndikuigwira pamalowo kwa masekondi 10. Bwerezani kasanu.

Chitani 2 - Kugona m'mimba mwanu

Zochita zotsatirazi ziyenera kuchitidwa ndi munthu amene wagona pamimba pa matiresi kapena chithandizo chomasuka:

1. Gona m'mimba mwako, kupumula m'zigongono, kusunga minofu yakumbuyo kukhala yotakasuka ndi mutu wako wowongoka, kukhala pamalowo kwa masekondi 10. Bwerezani kasanu;
2. Ikani pilo pansi pamimba ndi ina pansi pamphumi ndikumangirira matako. Kwezani mwendo wanu wakumanja ndi dzanja lamanzere kwa masekondi 10 ndikubwereza ndi mwendo wanu wamanzere ndi dzanja lamanja. Bwerezani zochitikazo kasanu.

Chitani 3 - Kuyimirira

Zochita zotsatirazi zikuyenera kuimirira, pansi:

1. Ndikupatula mapazi anu paphewa, ikani manja anu m'chiuno mwanu;
2. Pepani m'chiuno mwanu kumanzere, kutsogolo ndi kumanja ndi kumbuyo ndikubwereza;
3. Kenako, bweretsani mayendedwe mbali inayo, kumanja, kutsogolo, kumanzere ndi kumbuyo, ndikubwereza;
4. Pomaliza, tsitsani manja anu mthupi lanu.

Zochita izi siziyenera kuchitidwa ndi anthu omwe avulala kumbuyo kapena omwe achita opaleshoni posachedwa.