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Ushtrimet që evitojnë dhimbjen e shpinës (VIDEO)

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17.12.2018 15:30

Duke u bazuar nga studimet më shumë se gjysma e popullsisë ankohen nga dhimbjet e shpinës së paku një herë në jetë.

Këto dhimbje lidhen me qëndrimin e trupit në punë apo edhe në jetën tonë të përditshme, dhe është e gjitha dhimbje e muskujve që ndodhen në shpinë, njofton Klan Kosova.

Kjo dhimbje mund të evitohen me anë të disa ushtrimeve, të cilat i kemi paraqitur më poshtë.

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The Prone Cobra isometric hold is one of the most effective exercises to correct poor posture of the head and shoulders. This exercise should be done at the end of your workout routine, or before bed. Lie face down on a mat, tuck your chin to lengthen out the back of your neck, lift your chest and arms off the ground with thumbs up, and shoulders externally rotated (open), and squeeze scapula together for a total of three minutes. If you are new to this exercise, try six sets of 30-second holds, or three sets of 1-minute holds. If you have excessive lumbar curve (Donald Duck) contract your glutes to stabilize the lumbar spine and prevent an increase in curvature. If you have a flat back (Pink Panther), turn your toes in toward one another to shut off the glutes to help increase lumbar curve. Keep your tongue on the roof of your mouth and breathe through your nose to increase stabilization of the cervical spine. For more info, grab a copy of Paul Chek's book How To Eat, Move, and Be Healthy.

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lajme të ngjashme