I hnungzang chu a arch lutuk em? (Hyperlordosis) A chhan dik tak leh a atana exercise te i zawng chhuak ang u!

I hnungzang hnuai lam chu a tul lovah a arch a, i pum chu a chhuak ang maiin i hria em? Hei vang pawh hi a ni mai thei, i hnungzang na fo thin. Hei hi damdawi lam chuan hyperlordosis kan tih chu a ni. Mahse lungngai suh, hei hi a tlangpuiin natna khirh tak a ni lo. Posture dik leh exercise awlsam tak hmangin siamthat theih a ni . Hemi chungchang hi chipchiar takin sawi ila.

Hyperlordosis tih hi eng nge ni?

A awlsam zawngin Hyperlordosis hi kan ruh hnuai lam, lumbar region chu a tlangpui aia chhung lam hawia a inher chhuak nasa zawk tihna a ni. Kan ruhro hi a pianphungah chuan curve tlem a nei a. Spine chu a flexible a, weight a support theih nan a pui bawk. Mahse he curve hi a tam lutuk chuan harsatna a lo chhuak ta a ni.

Tug-of-war ang maiin han ngaihtuah teh. Hetiang dinhmun a thlen chhan ber chu taksa ruh (muscle imbalance) vang a ni . Chu chu kan taksa hmalam ruh (a pum leh kawr hmalam) te hi a tight a, a inzawm khawm chuan kan hnunglam (back leh buttocks) te chu a chak lo thin tihna a ni. Hei hian ruhro chu chhung lam hawiin a curve a, pum chu hmalam hawiin a rawn chhuak bawk. Hei hi posture tha lo, thut rei lutuk leh taksa ruh chak lohna thenkhat vang a ni thei.

Eng exercise nge hyperlordosis tihziaawm thei?

Heta kan tum ber chu taksa chak lo (abdominals, buttocks) tihchak leh tight muscles (lower back, front of thighs) te tihchak leh tihzauh hi a ni. Heng exercise te hi i nitin nunphungah i dah tel chuan a danglamna chu i hre mai ang.

1. Posture dik tak hriatchhuah

Exercise neih lai chauh ni lovin nitin dinhmun tha tak neih a pawimawh. Hetiang hian tih tum la, i tih danah i lut thei ang.

• Step 1: Chair dinglam takah thu rawh. I hnute chu chair hnunglam khawih chungin thu rawh. Ke pahnih chu leiah dah la, i rit zawng chu i hip zawng zawngah inang tlangin sem rawh.
• Step 2: A theih ang anga ding nghet la, i lu hmanga ceiling i khawih dawn ang maiin ding rawh.
• Step 3: Tunah chuan tlem tal chawlh hahdam la, i hnungzang hnuai lam leh lai tak chu chair-ah dah rawh.

Hei hian i hnungzang arch lovin ding nghet dan tur hriatthiamna tha tak a pe ang che. Hei hi ni khatah vawi tam tak practice thin ang che. Ding lai pawhin hetiang hian ding nghet tum ang che.

2. Khup chunga Back Stretch

Hei hi hnungzang hnuai lam ruh tight tak takte tih hahdam nan exercise tha tak a ni.

• Step 1: Khup chungin khup la, i kut chu i kephah zau zawngin leiah dah rawh.
• Step 2: I ruhro zawng zawng chu chunglam hawiin curve la, i hnute chu leiah dah la, second 5 vel chelh rawh.
• Step 3: Zawi zawiin hnunglam hawiin, i hnute chu i kekawrte hnaih thei ang bera rawn hruai rawh. I kut chu an awmna hmunah dah la, zawi zawiin i lu chu hniam rawh. Hetiang dinhmun hi second 5 chhung vawng reng ang che.

Ni khatah vawi 10 vel tih tur a ni.

3. Khup atanga Chest Stretch

Hamstrings leh buttocks muscles te tihzauh hian hnungzang tan support a tipung a ni.

• Step 1: I ke zau takin leiah mu rawh.
• Step 2: Ke pakhat chu ben la, i kut pahnih hmangin khup hnuai lam chu man la, zawi zawiin i rilru lam hawiin hrual rawh. I hnungzang hnuai lam leh i hnute chu a inzawm khawm tih i hria ang. Second 5-10 vel vawn tur a ni.
• Step 3: Ke dang pawh chutiang bawk chuan ti rawh. Tichuan ke pahnih chu a rualin bend rawh.

Vawi 10 vel ti thin la, ni khatah vawi 3 ti thin ang che.

4. Plank exercise (Plank) tih a ni.

Hei hi a harsa deuhin a lang thei a, mahse taksa pum puia core muscle tihchakna atana exercise tha ber pawl a ni.

• Step 1: Hmai lam hawiin leiah mu rawh. I taksa chu i kut hmawr chungah chawi sang la, i elbows te chu i shoulder hnuaiah a awm theih nan.
• Step 2: I pum ruh te kha khauh takin khauh la, i hips te chu lei atang khan chawi sang rawh. I taksa pum pui chu i ke ruh atanga i kekawrte thlengin line dik takah dah tum ang che. I hips te chu a hnuai lam ang maia i hriat chuan chawi sang tum ang che.
• Step 3: Hetiang dinhmun hi second 30 emaw i theih ang angin vawn reng ang che.

A tirah chuan second 10 vel i ti thei a, mahse chu chu a tawk. Zawi zawiin hun tipung rawh. Ni khatah vawi 5 vel tih thin ang che.

5. Dead Bug Exercise neih a ni

A hming hi a mak deuhin a lang thei a, mahse hei hi i hnungzang chungah engmah pressure awm lovin i pum ruh tichak turin exercise tha tak a ni.

• Step 1: Leiah mu rawh. I hnungzang hnuai lam chu leiah hmet tlat ang che. I kekawrteah tightness a awm chuan thlah rawh.
• Step 2: I kut pahnih chu dinglam hawiin chawi sang rawh. I elbows te chu dinglam hawiin dah rawh.
• Step 3: I ke pahnih chu chawi sang la, i khup chu i hip chungah a awm theih nan 90 degree angle-ah bend rawh.
• Step 4: Thâwk i chhuah rualin i kut dinglam leh ke veilam chu hniam la. Mahse lei chu khawih suh.
• Step 5: I thawk chhuah rualin a bul tanna hmunah kir leh rawh. Tunah chuan a sir lehlamah (kut veilam leh ke dinglam) pawh chutiang bawk chuan ti leh rawh.

Hei hi a buaithlak deuh a, a tir lamah chuan zawi zawiin ti rawh. A sir lehlamah vawi 5 repetition hmangin tan la rawh. I hnungzang chu lei atanga chawi chhuak lovin uluk taka i tih theih tawh chuan repetition zat chu 10 ah tihpun rawh.

He exercise kan tih hian kan hriat reng tur thil

Exercise dang ang bawkin, zawi zawiin tan a pawimawh . A tirah chuan reps tlemte chauh i ti thei a, i taksa pawh i ben tha thei lo mai thei bawk. Chu chu a pawi lo. Zawi zawiin hun kal zelah a lo insiam chho zel. Heng exercise te hi hnungzang natna tihziaawmna tura duan a ni a, tihpunna tur a ni lo. Natna emaw, hrehawmna emaw i neih chuan exercise kha titawp la, reps pawh tihtlem rawh.