{"id":11901,"date":"2026-07-18T19:28:58","date_gmt":"2026-07-18T13:58:58","guid":{"rendered":"https:\/\/verywelfit.com\/?p=11901"},"modified":"2026-07-21T18:09:47","modified_gmt":"2026-07-21T12:39:47","slug":"%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%aa%d8%ad%d8%b3%d9%8a%d9%86-%d8%ad%d8%b1%d9%83%d8%a9-%d8%a7%d9%84%d9%83%d8%aa%d9%81%d9%8a%d9%86-%d8%b1%d8%ad%d9%84%d8%aa%d9%8a-%d8%a7%d9%84%d8%b4%d8%ae%d8%b5%d9%8a","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/how-to-improve-shoulder-mobility-my-personal-journey-to-pain-free-movement-and-stronger-shoulders\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641: \u0631\u062d\u0644\u062a\u064a \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0625\u0644\u0649 \u062d\u0631\u0643\u0629 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0648\u0623\u0643\u062a\u0627\u0641 \u0623\u0642\u0648\u0649"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u0648\u0642\u062a \u0644\u0645 \u0623\u0641\u0643\u0631 \u0641\u064a\u0647 \u0623\u0628\u062f\u064b\u0627 \u0641\u064a \u0643\u062a\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0631\u0641 \u0627\u0644\u0639\u0644\u0648\u064a \u060c \u0648\u063a\u0633\u0644 \u0634\u0639\u0631\u064a \u060c \u0648\u0631\u0641\u0639 \u0623\u0643\u064a\u0627\u0633 \u0627\u0644\u0628\u0642\u0627\u0644\u0629 \u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062f\u0648\u0646 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0643\u062b\u064a\u0631\u064b\u0627. \u062b\u0645 \u060c \u0634\u064a\u0626\u064b\u0627 \u0641\u0634\u064a\u0626\u064b\u0627 \u060c \u0628\u062f\u0623\u062a \u0627\u0644\u0623\u0645\u0648\u0631 \u062a\u062a\u063a\u064a\u0631. \u0644\u0627\u062d\u0638\u062a \u0636\u064a\u0642\u064b\u0627 \u0637\u0641\u064a\u0641\u064b\u0627 \u0643\u0644\u0645\u0627 \u0648\u0635\u0644\u062a \u0625\u0644\u0649 \u0641\u0648\u0642. \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u0623\u0644\u0642\u064a \u0628\u0627\u0644\u0644\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0648\u0636\u0639 \u062d\u0631\u062c \u0623\u0648 <a href=\"https:\/\/verywelfit.com\/fitness-en\/is-spending-3-hours-in-the-gym-beneficial\/\" data-wpil-monitor-id=\"2143\">\u0642\u0636\u0627\u0621 \u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629<\/a> \u0623\u0645\u0627\u0645 \u062c\u0647\u0627\u0632 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0627\u0644\u0645\u062d\u0645\u0648\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u064a. \u0644\u0643\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0634\u0647\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u060c \u0623\u0635\u0628\u062d \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062a\u062c\u0627\u0647\u0644 \u0647\u0630\u0627 \u0627\u0644\u0635\u0644\u0627\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0639\u0631\u062a \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0641\u062c\u0623\u0629 \u0628\u0623\u0646\u0647\u0627 \u0645\u0642\u064a\u062f\u0629. \u0623\u0635\u0628\u062d \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0645\u0627 \u0648\u0631\u0627\u0621 \u0638\u0647\u0631\u064a \u0644\u0625\u063a\u0644\u0627\u0642 \u0627\u0644\u0641\u0633\u062a\u0627\u0646 \u063a\u064a\u0631 \u0645\u0631\u064a\u062d. \u0642\u0644\u0639 <a href=\"https:\/\/verywelfit.com\/fitness-en\/what-are-the-best-ways-to-get-attractive-muscles-and-healthy-body-weight-without-a-gym\/\" data-wpil-monitor-id=\"2153\">\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a> didn&#8217;t feel as smooth as before. Even hanging clothes on a rack made my shoulders feel tight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That&#8217;s when I realized I needed to learn how to improve shoulder mobility, not just strengthen my shoulders.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0646\u0638\u0631\u0646\u0627 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u060c \u0643\u0646\u062a \u0623\u062a\u0645\u0646\u0649 \u0644\u0648 \u0643\u0646\u062a \u0642\u062f \u0641\u0647\u0645\u062a \u0633\u0627\u0628\u0642\u064b\u0627 \u0623\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0647\u0645\u0627 \u0634\u064a\u0626\u0627\u0646 \u0645\u062e\u062a\u0644\u0641\u0627\u0646 \u062a\u0645\u0627\u0645\u064b\u0627. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/nutrition\/8-super-vegetarian-and-non-vegetarian-food-for-strong-bones-and-joints\/\" data-wpil-monitor-id=\"2155\">\u0642\u0648\u064a<\/a> shoulders and still struggle with everyday movements if your joints aren&#8217;t moving through their full range of motion.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this article, I Patrick Franco, Yoga Expertise will share everything I learned from my own experience, the mistakes I made, and the routines that genuinely helped me regain comfortable movement. Whether you&#8217;re an athlete, office worker, fitness enthusiast, or someone simply dealing with stiff shoulders, I hope my journey helps you avoid the same frustrations.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0645\u0643\u0627\u0644\u0645\u0629 \u0625\u064a\u0642\u0627\u0638\u064a.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">For me, the problem didn&#8217;t begin with pain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0623\u062a \u0628\u0627\u0644\u0635\u0644\u0627\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0642\u0636\u064a \u0648\u0642\u062a\u064b\u0627 \u0637\u0648\u064a\u0644\u0627\u064b \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0627\u0644\u062e\u0627\u0635 \u0628\u064a \u060c \u0648\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0645\u0642\u0627\u0644\u0627\u062a \u060c \u0648\u0627\u0644\u0628\u062d\u062b \u060c \u0648\u062a\u062d\u0631\u064a\u0631 \u0627\u0644\u0645\u062d\u062a\u0648\u0649. \u062f\u0648\u0646 \u0623\u0646 \u0623\u062f\u0631\u0643 \u0630\u0644\u0643 \u060c \u062a\u062f\u062d\u0631\u062c\u062a \u0643\u062a\u0641\u064a \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645. \u0623\u0635\u0628\u062d \u0648\u0636\u0639\u064a \u0623\u0633\u0648\u0623 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u0648\u0623\u0635\u0628\u062d \u0638\u0647\u0631\u064a \u0627\u0644\u0639\u0644\u0648\u064a \u0623\u0643\u062b\u0631 \u0625\u062d\u0643\u0627\u0645\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One day during a workout, I attempted an overhead press. The weight wasn&#8217;t particularly heavy, but something felt off.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">My right shoulder simply wouldn&#8217;t move comfortably.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It wasn&#8217;t a sharp pain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0639\u0631\u062a \u0623\u0646 \u0643\u062a\u0641\u064a \u0646\u0633\u064a\u062a \u0643\u064a\u0641 \u0623\u062a\u062d\u0631\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u062c\u0639\u0644\u062a\u0646\u064a \u0623\u0634\u0639\u0631 \u0628\u0627\u0644\u0641\u0636\u0648\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c\u060c \u0628\u062f\u0623\u062a \u0641\u064a \u0627\u0644\u0628\u062d\u062b <strong>\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641<\/strong> \u0648\u0627\u0643\u062a\u0634\u0641\u062a \u0634\u064a\u0626\u064b\u0627 \u0645\u0641\u0627\u062c\u0626\u064b\u0627 - \u064a\u0631\u0643\u0632 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0639 \u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u062a\u0646\u0642\u0644 \u062a\u0645\u0627\u0645\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u063a\u064a\u0631 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0627\u0645\u0644\u062a \u0628\u0647\u0627 \u0645\u0639 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0645\u0627 \u0647\u0648 \u062a\u0646\u0642\u0644 \u0627\u0644\u0643\u062a\u0641\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u0635\u0644\u0627\u062d \u0623\u064a \u0634\u064a\u0621 \u060c \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0641\u0647\u0645 \u0645\u0627 \u062a\u0639\u0646\u064a\u0647 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u0641\u0639\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Shoulder mobility is your shoulder joint&#8217;s ability to move freely through its complete range of motion while remaining stable and under control.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0647\u0630\u0627 \u064a\u0634\u0645\u0644 \u062d\u0631\u0643\u0627\u062a \u0645\u062b\u0644:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0641\u0648\u0642<\/li>\n\n\n\n<li>\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0645\u0627 \u0648\u0631\u0627\u0621 \u0638\u0647\u0631\u0643<\/li>\n\n\n\n<li>\u0631\u0641\u0639 \u0627\u0644\u0623\u0634\u064a\u0627\u0621<\/li>\n\n\n\n<li>\u0631\u0645\u064a<\/li>\n\n\n\n<li>\u062c\u0627\u0630\u0628\u064a\u0629<\/li>\n\n\n\n<li>\u062a\u062f\u0648\u064a\u0631 \u0630\u0631\u0627\u0639\u0643<\/li>\n\n\n\n<li>\u062f\u0641\u0639 \u0627\u0644\u062d\u0631\u0643\u0627\u062a<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u062e\u0644\u0637\u0648\u0646 \u0628\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0646\u0642\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u0627 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0641\u0639\u0644\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u062a\u0634\u064a\u0631 \u0628\u0628\u0633\u0627\u0637\u0629 \u0625\u0644\u0649 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0646\u0642\u0644\u060c \u0648\u0644\u0643\u0646 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0645\u0641\u0627\u0635\u0644\u0643\u060c \u0623\u0648\u062a\u0627\u0631\u060c \u0648\u0623\u0631\u0628\u0637\u0629\u060c, <a href=\"https:\/\/verywelfit.com\/yoga\/unlocking-the-power-of-yoga-for-vagus-nerve-health-benefits-poses-and-precautions\/\" data-wpil-monitor-id=\"2136\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a<\/a>, \u060c \u0648\u062d\u062a\u0649 \u0648\u0636\u0639\u064a\u062a\u0643 \u062a\u0639\u0645\u0644 \u0645\u0639\u064b\u0627 \u0644\u062e\u0644\u0642 \u062d\u0631\u0643\u0629 \u0633\u0644\u0633\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0634\u062e\u0635\u064b\u0627 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0647 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u0646\u0629 \u0648\u0644\u0643\u0646 \u0644\u0627 \u064a\u0632\u0627\u0644 \u064a\u0639\u0627\u0646\u064a \u0645\u0646 \u0636\u0639\u0641 \u0641\u064a \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/wellness-tools\/complete-blood-count-cbc-analyzer-understand-what-your-results-mean\/\" data-wpil-monitor-id=\"2146\">\u0641\u0647\u0645 \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u062a\u0645\u0627\u0645\u064b\u0627<\/a> \u063a\u064a\u0631\u062a \u062a\u062f\u0631\u064a\u0628\u064a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0644\u0645\u0627\u0630\u0627 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0645\u0647\u0645\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u0643\u0646\u062a \u0623\u0639\u062a\u0642\u062f\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u0628\u062f\u0623\u062a \u0641\u064a \u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u062a\u062d\u0633\u064a\u0646 \u0643\u062a\u0641\u064a \u0644\u0623\u0648\u0644 \u0645\u0631\u0629 \u060c \u0627\u0641\u062a\u0631\u0636\u062a \u0623\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u0644\u0627 \u064a\u0647\u0645 \u0625\u0644\u0627 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u064a \u0627\u0644\u064a\u0648\u062c\u0627.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34334099\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I couldn&#8217;t have been more wrong.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0624\u062b\u0631 \u0627\u0644\u062a\u0646\u0642\u0644 \u0627\u0644\u062c\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0639\u0644\u0649 \u0643\u0644 \u0634\u064a\u0621 \u0646\u0642\u0648\u0645 \u0628\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0643\u0631 \u0641\u064a <a href=\"https:\/\/verywelfit.com\/fitness-en\/how-i-implemented-yololarys-workout-and-diet-plan-in-my-daily-routine\/\" data-wpil-monitor-id=\"2138\">\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0628\u0645\u0627 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0634\u064a\u0621 \u0645\u0627 \u0639\u0644\u0649 \u0627\u0644\u0631\u0641.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062d\u0645\u0644 \u0623\u0643\u064a\u0627\u0633 \u0627\u0644\u062a\u0633\u0648\u0642.<\/li>\n\n\n\n<li>\u0642\u064a\u0627\u062f\u0629.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0647\u0627\u062a\u0641\u0643.<\/li>\n\n\n\n<li>\u0627\u0643\u062a\u0628 \u0639\u0644\u0649 \u0644\u0648\u062d\u0629 \u0645\u0641\u0627\u062a\u064a\u062d.<\/li>\n\n\n\n<li>\u0627\u0631\u0641\u0639 \u0637\u0641\u0644\u0643.<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u064a\u0646.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0643\u062a\u0641 \u0635\u062d\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0648\u0646 \u062a\u0646\u0642\u0644 \u0645\u0646\u0627\u0633\u0628 \u060c \u064a\u0628\u062f\u0623 \u062c\u0633\u0645\u0643 \u0641\u064a \u0627\u0644\u062a\u0639\u0648\u064a\u0636.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0642\u0628\u062a\u0643 \u062a\u0634\u062f.<\/li>\n\n\n\n<li>\u062c\u0648\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u0627\u0644\u0639\u0644\u0648\u064a\u0629.<\/li>\n\n\n\n<li>\u0643\u0627\u0641 <a href=\"https:\/\/verywelfit.com\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/\" data-wpil-monitor-id=\"2137\">\u0627\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/a> \u0623\u0642\u0648\u0627\u0633.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u060c \u0642\u062f \u062a\u0632\u064a\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u0639\u0648\u064a\u0636\u0627\u062a \u0645\u0646 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Improving mobility isn&#8217;t only about exercising better.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s about moving through everyday life with less restriction.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0639\u0644\u0627\u0645\u0627\u062a \u0639\u0644\u0649 \u0623\u0646 \u062d\u0631\u0643\u0629 \u0643\u062a\u0641\u0643 \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0628\u0644 \u0623\u0646 \u0623\u0628\u062f\u0623 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u060c \u0644\u0627\u062d\u0638\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u062d\u0630\u064a\u0631\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u062a\u0635\u0644 \u0628\u0628\u0639\u0636 \u0647\u0630\u0647:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0634\u0639\u0631 \u0643\u062a\u0641\u064a\u0643 \u0628\u0627\u0644\u0636\u064a\u0642 \u0628\u0639\u062f \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0645\u0643\u062a\u0628.<\/li>\n\n\n\n<li>\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0646\u0641\u0642\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629 \u064a\u0634\u0639\u0631 \u0628\u0639\u062f\u0645 \u0627\u0644\u0627\u0631\u062a\u064a\u0627\u062d.<\/li>\n\n\n\n<li>\u0623\u0646\u062a \u062a\u0643\u0627\u0641\u062d \u0645\u0646 \u0623\u062c\u0644 \u0634\u062f \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0638\u0647\u0631\u0643.<\/li>\n\n\n\n<li>\u0636\u063a\u0637\u0643 \u0627\u0644\u0639\u0644\u0648\u064a \u064a\u0634\u0639\u0631 \u0628\u0639\u062f\u0645 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/li>\n\n\n\n<li>\u062a\u0633\u0645\u0639 \u0623\u0635\u0648\u0627\u062a \u0627\u0644\u0646\u0642\u0631 \u062f\u0648\u0646 \u0623\u0644\u0645.<\/li>\n\n\n\n<li>\u064a\u062a\u062d\u0631\u0643 \u0623\u062d\u062f \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641 \u0639\u0646 \u0627\u0644\u0622\u062e\u0631.<\/li>\n\n\n\n<li>\u0623\u0635\u0628\u062d \u0648\u0636\u0639\u064a\u062a\u0643 \u0645\u0633\u062a\u062f\u064a\u0631\u0629.<\/li>\n\n\n\n<li>\u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u0631\u0642\u0628\u0629 \u0628\u0639\u062f \u0639\u0645\u0644 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631.<\/li>\n\n\n\n<li>\u064a\u0634\u0639\u0631 \u0635\u062f\u0631\u0643 \u0628\u0636\u064a\u0642 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631.<\/li>\n\n\n\n<li>You avoid certain exercises because they don&#8217;t feel comfortable.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Having one or two of these signs doesn&#8217;t automatically mean something is seriously wrong.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, they may indicate it&#8217;s worth paying more attention to your shoulder health.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/cdn.verywelfit.com\/2026\/07\/shoulder-infographic-683x1024.png\" alt=\"\u0631\u0633\u0645 \u0628\u064a\u0627\u0646\u064a \u0644\u0644\u0643\u062a\u0641\" class=\"wp-image-23577\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/07\/shoulder-infographic-683x1024.png 683w, https:\/\/cdn.verywelfit.com\/2026\/07\/shoulder-infographic-200x300.png 200w, https:\/\/cdn.verywelfit.com\/2026\/07\/shoulder-infographic-768x1152.png 768w, https:\/\/cdn.verywelfit.com\/2026\/07\/shoulder-infographic-8x12.png 8w, https:\/\/cdn.verywelfit.com\/2026\/07\/shoulder-infographic.png 1024w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0627 \u0627\u0644\u0630\u064a \u062a\u0633\u0628\u0628 \u0641\u064a \u062a\u0635\u0644\u0628 \u0643\u062a\u0641\u064a\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0645\u0631\u0627\u0642\u0628\u0629 \u0631\u0648\u062a\u064a\u0646\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u060c \u062d\u062f\u062f\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u064a \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0639\u0645\u0644 \u0644\u0633\u0627\u0639\u0627\u062a \u0628\u062f\u0648\u0646 \u062d\u0631\u0643\u0629 \u0623\u0628\u0642\u0649 \u0643\u062a\u0641\u064a \u0641\u064a \u0648\u0636\u0639 \u0648\u0627\u062d\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u0623\u0635\u0628\u062d \u0635\u062f\u0631\u064a \u0623\u0643\u062b\u0631 \u0625\u062d\u0643\u0627\u0645\u064b\u0627 \u0628\u064a\u0646\u0645\u0627 \u0636\u0639\u0641 \u0638\u0647\u0631\u064a \u0627\u0644\u0639\u0644\u0648\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0648\u0636\u0639\u064a\u0629 \u0633\u064a\u0626\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0646\u062a \u0623\u0645\u064a\u0644 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0646\u062d\u0648 \u0634\u0627\u0634\u062a\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0648\u0646 \u0623\u0646 \u0623\u062f\u0631\u0643 \u0630\u0644\u0643 \u060c \u0627\u0633\u062a\u062f\u0627\u0631 \u0643\u062a\u0641\u064a \u0644\u0644\u0623\u0645\u0627\u0645 <a href=\"https:\/\/verywelfit.com\/fitness-en\/will-i-lose-belly-chest-and-thigh-fat-if-i-cycle-every-day-for-2-months\/\" data-wpil-monitor-id=\"2139\">\u0643\u0644 \u064a\u0648\u0645<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u062e\u0637\u064a \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0625\u062d\u0645\u0627\u0621.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0639\u062a\u062f\u062a \u0623\u0646 \u0623\u0642\u0641\u0632 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0639\u062a\u0642\u062f\u062a \u0623\u0646 \u0628\u0639\u0636 \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639 \u0643\u0627\u0646\u062a \u0643\u0627\u0641\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They weren&#8217;t.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0644 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u060c \u0623\u0639\u0637\u064a\u062a \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0644 <a href=\"https:\/\/verywelfit.com\/fitness-en\/the-revolution-of-moving-well-the-definitive-fitness-trends-2026-reshaping-longevity-and-weight-management\/\" data-wpil-monitor-id=\"2154\">\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629<\/a> \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u060c \u0630\u0643\u0631\u0646\u064a \u062c\u0633\u062f\u064a \u0623\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u064a\u0623\u062a\u064a \u0623\u0648\u0644\u0627\u064b.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0639\u062f\u0645 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0633\u0627\u0628\u064a\u0639 \u060c \u062a\u062f\u0631\u0628\u062a \u0628\u062c\u062f \u062f\u0648\u0646 \u0623\u0646 \u0623\u0639\u0637\u064a \u0645\u0641\u0627\u0635\u0644\u064a \u0648\u0642\u062a\u064b\u0627 \u0643\u0627\u0641\u064a\u064b\u0627 \u0644\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recovery isn&#8217;t laziness.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s part of progress.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0623\u0643\u0628\u0631 \u062e\u0637\u0623\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0643\u0628\u0631 \u062e\u0637\u0623 \u0627\u0631\u062a\u0643\u0628\u062a\u0647 \u0647\u0648 \u0627\u0641\u062a\u0631\u0627\u0636 \u0623\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u062d\u062f\u0647 \u0633\u064a\u062d\u0644 \u0643\u0644 \u0634\u064a\u0621.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644 \u0645\u0633\u0627\u0621 \u0642\u0636\u064a\u062a \u0639\u062f\u0629 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0645\u062f \u0643\u062a\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u064a\u0627\u0645 \u0634\u0639\u0631\u062a \u0628\u0631\u0627\u062d\u0629 \u0645\u0624\u0642\u062a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0635\u0628\u0627\u062d \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a \u060c \u0639\u0627\u062f\u062a \u0627\u0644\u0635\u0644\u0627\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0645\u062a \u0644\u0627\u062d\u0642\u064b\u0627 \u0623\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u064a\u0633 \u0633\u0648\u0649 \u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0644\u063a\u0632.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u062d\u0633\u0646 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u062c\u0627\u0621 \u0645\u0646 \u0627\u0644\u062c\u0645\u0639:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0642\u0644<\/li>\n\n\n\n<li>\u062a\u0642\u0648\u064a\u0629 \u0645\u0633\u064a\u0637\u0631 \u0639\u0644\u064a\u0647\u0627<\/li>\n\n\n\n<li>\u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644<\/li>\n\n\n\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062f\u0631\u064a<\/li>\n\n\n\n<li>\u0627\u062a\u0633\u0627\u0642<\/li>\n\n\n\n<li>\u0641\u0648\u0627\u0635\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062d\u062f\u062b\u062a \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u062e\u064a\u0631\u064b\u0627 \u0641\u0631\u0642\u064b\u0627 \u062f\u0627\u0626\u0645\u064b\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0627\u0633\u062a\u063a\u0631\u0642\u062a \u0645\u0646\u064a \u0644\u0645\u0644\u0627\u062d\u0638\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0648\u0642\u0639 \u0627\u0644\u0646\u0627\u0633 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u0648\u0631\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u0627 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0641\u0639\u0644\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0623\u0648\u0644 \u062c\u0644\u0633\u0629 \u062a\u0646\u0642\u0644 \u060c \u062a\u0648\u0642\u0639\u062a \u0623\u0646 \u062a\u0634\u0639\u0631 \u0643\u062a\u0641\u064a \u0628\u0627\u062e\u062a\u0644\u0627\u0641 \u062a\u0645\u0627\u0645\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u060c \u0644\u0627\u062d\u0638\u062a \u062a\u062d\u0633\u0646\u064b\u0627 \u0637\u0641\u064a\u0641\u064b\u0627 \u0641\u0642\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u062f\u062b\u062a \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u060c \u0628\u062f\u0623\u062a \u0643\u062a\u0641\u064a \u062a\u0634\u0639\u0631 \u0628\u0635\u0644\u0627\u0628\u0629 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0634\u0647\u0631 \u060c \u0623\u0635\u0628\u062d \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0646\u0641\u0642\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629 \u0623\u0633\u0647\u0644 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062d\u0644\u0648\u0644 \u0627\u0644\u0634\u0647\u0631 \u0627\u0644\u062b\u0627\u0646\u064a \u060c \u0623\u0635\u0628\u062d\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u062d\u0631\u062c \u0641\u064a \u0627\u0644\u0633\u0627\u0628\u0642 \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The biggest lesson I learned was that mobility isn&#8217;t something you fix once.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s something you maintain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u064a\u0648\u0645 \u060c \u0623\u0642\u0636\u064a \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u0643\u0644 \u064a\u0648\u0645 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0643\u064a\u0629 \u0627\u0644\u0643\u062a\u0641 \u060c \u0648\u062a\u0644\u0643 \u0627\u0644\u062f\u0642\u0627\u0626\u0642 \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u062a\u0648\u0641\u0631 \u0644\u064a \u0645\u0646 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0644\u0627\u062d\u0642\u064b\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0644\u0642\u062f \u0628\u062f\u0623\u062a \u0628\u0627\u062e\u062a\u0628\u0627\u0631 \u0628\u0633\u064a\u0637 \u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0633\u0627\u0633\u064a <strong>\u0627\u062e\u062a\u0628\u0627\u0631 \u062d\u0631\u0643\u064a\u0629 \u0627\u0644\u0643\u062a\u0641<\/strong> \u0633\u0627\u0639\u062f\u0646\u064a \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a \u0646\u0637\u0627\u0642 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0643\u0645\u0627 \u0623\u0638\u0647\u0631 \u0644\u064a \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0628\u0633\u064a\u0637\u064b\u0627 \u0628\u0634\u0643\u0644 \u0645\u062f\u0647\u0634.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0642\u0641\u062a \u0637\u0648\u064a\u0644\u064b\u0627 \u0648\u0648\u0635\u0644\u062a \u0625\u062d\u062f\u0649 \u064a\u062f\u064a \u0639\u0644\u0649 \u0643\u062a\u0641\u064a \u0628\u064a\u0646\u0645\u0627 \u0623\u0636\u0639 \u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649 \u062e\u0644\u0641 \u0638\u0647\u0631\u064a. \u062b\u0645 \u062d\u0627\u0648\u0644\u062a \u0623\u0646 \u0623\u062c\u0639\u0644 \u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u064a \u0642\u0631\u064a\u0628\u0629 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u060c \u0644\u0627\u062d\u0638\u062a \u0634\u064a\u0626\u064b\u0627 \u0645\u062b\u064a\u0631\u064b\u0627 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0645\u062d \u0643\u062a\u0641\u064a \u0627\u0644\u0623\u064a\u0633\u0631 \u0644\u064a\u062f\u064a \u0628\u0627\u0644\u0627\u0642\u062a\u0631\u0627\u0628 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0623\u0643\u062b\u0631 \u0645\u0646 \u064a\u0645\u064a\u0646\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That told me my mobility wasn&#8217;t balanced.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I also noticed that my chest felt tight, and my upper back didn&#8217;t rotate very well. These weren&#8217;t things I had paid attention to before, but they explained why overhead movements felt restricted.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I didn&#8217;t worry about forcing my hands to touch. Instead, I used the distance between my fingertips as a reference point. Every couple of weeks, I repeated the same <strong>\u0627\u062e\u062a\u0628\u0627\u0631 \u062d\u0631\u0643\u064a\u0629 \u0627\u0644\u0643\u062a\u0641<\/strong> \u0648\u0644\u0627\u062d\u0638\u062a \u062a\u062d\u0633\u0646\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u0627\u0646 \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u062d\u0631\u0643\u0629 \u0623\u0641\u0636\u0644 \u060c \u0648\u0644\u064a\u0633 \u0641\u0642\u0637 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u062f\u062f.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u0627\u0641\u062a\u0631\u0636\u062a \u0623\u0646\u0646\u064a \u0628\u062d\u0627\u062c\u0629 \u0641\u0642\u0637 \u0625\u0644\u0649 \u062c\u0644\u0633\u0627\u062a \u0625\u0637\u0627\u0644\u0629 \u0623\u0637\u0648\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I couldn&#8217;t have been more wrong.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0646\u0642\u0644 \u0647\u0648 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u062a\u0641\u0639\u064a\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0631\u0648\u062a\u064a\u0646\u064a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0623\u0646 \u064a\u0634\u0645\u0644:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629.<\/li>\n\n\n\n<li>\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062a\u0646\u0642\u0644 \u0627\u0644\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629.<\/li>\n\n\n\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629.<\/li>\n\n\n\n<li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0634\u062f.<\/li>\n\n\n\n<li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0648\u0642\u0641.<\/li>\n\n\n\n<li>\u0645\u0645\u0627\u0631\u0633\u0629 \u064a\u0648\u0645\u064a\u0629 \u0645\u062a\u0633\u0642\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062c\u0645\u0639\u062a \u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u060c \u0628\u062f\u0623\u062a \u0643\u062a\u0641\u064a \u062a\u0634\u0639\u0631 \u0628\u062d\u0631\u064a\u0629 \u0623\u0643\u0628\u0631 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u062a\u064a \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0623\u0643\u062b\u0631.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u062a\u062c\u0631\u0628\u0629 \u0639\u0634\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0639\u062f\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u060c \u0642\u0645\u062a \u0628\u062a\u0636\u064a\u064a\u0642 \u0631\u0648\u062a\u064a\u0646\u064a \u0625\u0644\u0649 \u062d\u0641\u0646\u0629 \u0645\u0646 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0643\u064a\u0629 \u0627\u0644\u0643\u062a\u0641<\/strong> \u0627\u0644\u062a\u064a \u0623\u062d\u062f\u062b\u062a \u0641\u0631\u0642\u064b\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These weren&#8217;t complicated, and they didn&#8217;t require expensive equipment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0645\u0639\u0638\u0645\u0647\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0641\u064a \u0623\u0642\u0644 \u0645\u0646 15 \u062f\u0642\u064a\u0642\u0629.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35221520\/\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0635\u0628\u062d \u0647\u0630\u0627 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0642\u0641\u062a \u0648\u0630\u0631\u0627\u0639\u064a \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0648\u0635\u0646\u0639\u062a \u062f\u0648\u0627\u0626\u0631 \u0628\u0637\u064a\u0626\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0623\u0648\u0644\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062b\u0645 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0633\u0631\u0639\u0629 \u060c \u0631\u0643\u0632\u062a \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u0644\u0633\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u062d\u0648\u0627\u0644\u064a \u062f\u0642\u064a\u0642\u0629 \u060c \u0634\u0639\u0631\u062a \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0623\u0646 \u0643\u062a\u0641\u064a \u062a\u0646\u0641\u0636.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0643\u062b\u0631 \u0645\u0627 \u0641\u0627\u062c\u0623\u0646\u064a \u0647\u0648 \u0645\u062f\u0649 \u0627\u062e\u062a\u0644\u0627\u0641 \u0643\u0644 \u0643\u062a\u0641. \u062a\u062d\u0631\u0643 \u0623\u062d\u062f\u0647\u0645\u0627 \u062f\u0648\u0646 \u0639\u0646\u0627\u0621 \u060c \u0628\u064a\u0646\u0645\u0627 \u0634\u0639\u0631 \u0627\u0644\u0622\u062e\u0631 \u0628\u0635\u0644\u0627\u0628\u0629 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u0623\u0635\u0628\u062d \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0623\u0635\u063a\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u062e\u064a\u0637 \u0627\u0644\u0625\u0628\u0631\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0631\u0639\u0627\u0646 \u0645\u0627 \u0623\u0635\u0628\u062d \u0647\u0630\u0627 \u0623\u062d\u062f \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062a\u0646\u0642\u0644 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0623\u062a \u0639\u0644\u0649 \u064a\u062f\u064a \u0648\u0631\u0643\u0628\u062a\u064a \u060c \u0627\u0646\u0632\u0644\u0642\u062a \u0625\u062d\u062f\u0649 \u0630\u0631\u0627\u0639\u064a \u062a\u062d\u062a \u062c\u0633\u062f\u064a \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The stretch wasn&#8217;t only in my shoulder.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646\u0646\u064a \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0623\u0634\u0639\u0631 \u0628\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u064a \u0648\u062d\u0648\u0644 \u0643\u062a\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646 \u0630\u0644\u0643 \u0645\u0647\u0645\u064b\u0627 \u0644\u0623\u0646\u0646\u064a \u0639\u0644\u0645\u062a \u0644\u0627\u062d\u0642\u064b\u0627 \u0623\u0646 \u0636\u0639\u0641 \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062f\u0631\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0623\u0646 \u062d\u0627\u0641\u0638\u062a \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633 \u060c \u0642\u0645\u062a \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u0633\u0627\u0628\u064a\u0639 \u0642\u0644\u064a\u0644\u0629 \u060c \u0644\u0627\u062d\u0638\u062a \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0625\u0644\u0649 \u0623\u0628\u0639\u062f \u0645\u0645\u0627 \u0643\u0627\u0646\u062a \u0639\u0644\u064a\u0647 \u0639\u0646\u062f\u0645\u0627 \u0628\u062f\u0623\u062a \u0644\u0623\u0648\u0644 \u0645\u0631\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062d\u0631\u0643\u0629 \u0627\u0644\u0642\u0637-\u0627\u0644\u0643\u0627\u0648.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0639\u062a\u0642\u062f\u0648\u0646 \u0623\u0646 \u0627\u0644\u0642\u0637\u0629 \u0627\u0644\u0628\u0642\u0631\u0629 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0625\u0644\u0627 \u0623\u0646\u0646\u064a \u0648\u062c\u062f\u062a \u0623\u0646\u0647\u0627 \u0645\u0641\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0623\u064a\u0636\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u064a\u0646\u0645\u0627 \u0643\u0646\u062a \u0623\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0627\u0644\u062a\u0642\u0648\u0633 \u0648\u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0639\u0644\u0649 \u0638\u0647\u0631\u064a \u060c \u0631\u0643\u0632\u062a \u0639\u0644\u0649 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0634\u0641\u0631\u0627\u062a \u0643\u062a\u0641\u064a \u0628\u0627\u0644\u0627\u0646\u0632\u0644\u0627\u0642 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u062a \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0635\u0644\u0627\u0628\u0629 \u0628\u0639\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whenever my shoulders felt &#8220;stuck,&#8221; a few rounds of Cat-Cow often made them feel lighter.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u0645\u062a\u062f\u0627\u062f \u0635\u062f\u0631 \u0627\u0644\u0645\u062f\u062e\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0628\u064a\u0646 \u0623\u0646 \u0623\u062d\u062f \u0623\u0643\u0628\u0631 \u0627\u0644\u0645\u0633\u0627\u0647\u0645\u064a\u0646 \u0641\u064a \u0636\u064a\u0642 \u0643\u062a\u0641\u064a \u0647\u0648 \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0646\u0648\u0627\u062a \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0643\u062a\u0628\u064a \u0642\u0635\u0631\u062a\u0647\u0645 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0642\u0641\u062a \u0641\u064a \u0627\u0644\u0645\u062f\u062e\u0644 \u0648\u0633\u0627\u0639\u062f\u064a \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0627\u0631 \u060c \u0627\u0646\u062d\u0646\u064a\u062a \u0628\u0631\u0641\u0642 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f \u0634\u062f\u064a\u062f\u064b\u0627 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u0627 \u0644\u0645 \u0623\u062c\u0628\u0631\u0647\u0627 \u0623\u0628\u062f\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u060c \u062d\u0627\u0641\u0638\u062a \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0628\u0637\u0621.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u063a\u0636\u0648\u0646 \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u060c \u062a\u062d\u0633\u0646 \u0648\u0636\u0639\u064a \u060c \u0648\u0627\u0633\u062a\u0642\u0631 \u0643\u062a\u0641\u064a \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0628\u0639\u064a\u062f\u064b\u0627 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u062f\u062d\u0631\u062c \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0641\u0631\u0642\u0639\u0629 \u0627\u0646\u0641\u0635\u0627\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0635\u0628\u062d\u062a \u0623\u062d\u0632\u0645\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0627\u0633\u062a\u062b\u0645\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u0642\u0645\u062a \u0628\u0647\u0627 \u0644\u0635\u062d\u0629 \u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0645\u0633\u0643 \u0627\u0644\u0634\u0631\u064a\u0637 \u0628\u0623\u0630\u0631\u0639 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u060c \u0648\u0633\u062d\u0628\u062a\u0647 \u0628\u0628\u0637\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u064a \u0645\u0639\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u062a \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0633\u064a\u0637\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0643\u0646 \u0628\u0639\u062f \u0628\u0636\u0639 \u0645\u0631\u0627\u062a \u060c \u0623\u062f\u0631\u0643\u062a \u0645\u062f\u0649 \u0636\u0639\u0641 \u0638\u0647\u0631\u064a \u0627\u0644\u0639\u0644\u0648\u064a \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062d\u062f\u062b\u062a \u062a\u0642\u0648\u064a\u0629 \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.verywelfit.com\/2026\/07\/shoulder-research-1024x683.png\" alt=\"\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0643\u062a\u0641\" class=\"wp-image-23561\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/07\/shoulder-research-1024x683.png 1024w, https:\/\/cdn.verywelfit.com\/2026\/07\/shoulder-research-300x200.png 300w, https:\/\/cdn.verywelfit.com\/2026\/07\/shoulder-research-768x512.png 768w, https:\/\/cdn.verywelfit.com\/2026\/07\/shoulder-research-18x12.png 18w, https:\/\/cdn.verywelfit.com\/2026\/07\/shoulder-research.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><em>\u0645\u0644\u062e\u0635 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0646 \u062e\u0645\u0633 \u062f\u0631\u0627\u0633\u0627\u062a \u0633\u0631\u064a\u0631\u064a\u0629 \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0644\u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u062a\u062f\u062e\u0644\u0627\u062a \u0644\u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0648\u0627\u0644\u0623\u0644\u0645 \u0648\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629. \u064a\u0642\u0627\u0631\u0646 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0628\u0635\u0631\u064a\u064b\u0627 \u0627\u0644\u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0646\u0633\u0628\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0645 \u0627\u0644\u0625\u0628\u0644\u0627\u063a \u0639\u0646\u0647\u0627 \u0639\u0628\u0631 \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0627\u062a \u0627\u0644\u0645\u0646\u0647\u062c\u064a\u0629 \u0648\u0627\u0644\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0645\u0639\u0634\u0627\u0629 \u0630\u0627\u062a \u0627\u0644\u0634\u0648\u0627\u0647\u062f \u0627\u0644\u062a\u064a \u062a\u062d\u0642\u0642 \u0641\u064a \u0627\u0644\u062a\u0639\u0628\u0626\u0629 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\u0629 (MWM) \u060c \u0648\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u0632\u0644\u0627\u0642 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u060c \u0648\u0627\u0644\u062a\u062f\u062e\u0644\u0627\u062a \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u064a\u0648\u062c\u0627 \u060c \u0648\u0625\u0639\u0627\u062f\u0629 \u062a\u0623\u0647\u064a\u0644 \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629. \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u062f\u0644\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u062a\u0639\u0632\u064a\u0632 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0644\u0627\u062c\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u060c \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u0623\u0644\u0645 \u060c \u0648\u064a\u062d\u0633\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u060c \u0648\u064a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0643\u062a\u0641 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. \u0627\u0644\u0642\u064a\u0645 \u0627\u0644\u0645\u0639\u0631\u0648\u0636\u0629 \u0647\u064a \u062a\u0645\u062b\u064a\u0644\u0627\u062a \u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0644\u0644\u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a\u0629 \u0627\u0644\u0645\u0628\u0644\u063a \u0639\u0646\u0647\u0627 \u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0648\u0647\u064a \u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0627\u0644\u0645\u0631\u0626\u064a\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0642\u064a\u0627\u0633\u0627\u062a \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062f\u0642\u064a\u0642\u0629.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0644\u0645\u0627\u0630\u0627 \u0623\u0636\u0641\u062a \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u064a\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0628\u064a\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u062a\u0646\u0642\u0644 \u062c\u0631\u0628\u062a\u0647 \u060c \u0623\u0646\u062a\u062c\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0628\u0639\u0636\u064b\u0627 \u0645\u0646 \u0623\u0633\u0631\u0639 \u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17193867\/\" target=\"_blank\" rel=\"noopener\"><sup>(3)<\/sup><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0648\u0627 \u0633\u0647\u0644\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u062e\u0627\u062f\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0642\u0641 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0648\u0638\u0647\u0631\u064a \u0648\u0631\u0623\u0633\u064a \u0648\u0630\u0631\u0627\u0639\u064a \u062a\u0644\u0627\u0645\u0633\u0647 \u060c \u0627\u0646\u0632\u0644\u0642\u062a \u0630\u0631\u0627\u0639\u064a \u0628\u0628\u0637\u0621 \u0644\u0623\u0639\u0644\u0649 \u0628\u064a\u0646\u0645\u0627 <a href=\"https:\/\/verywelfit.com\/yoga\/top-10-yoga-poses-on-the-wall-you-must-try\/\" data-wpil-monitor-id=\"2144\">\u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0628\u0627\u0644\u062d\u0627\u0626\u0637<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The first time I attempted it, I couldn&#8217;t keep my wrists against the wall.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0641\u0639\u0648\u0627 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u062a\u0642\u0631\u064a\u0628\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0623\u0638\u0647\u0631 \u0644\u064a \u0643\u064a\u0641 <a href=\"https:\/\/verywelfit.com\/yoga\/10-best-28-days-chair-yoga-poses-for-seniors-with-limited-mobility\/\" data-wpil-monitor-id=\"2140\">\u062d\u0631\u0643\u062a\u064a \u0645\u062d\u062f\u0648\u062f\u0629<\/a> \u0643\u0627\u0646 \u062d\u0642\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0623\u0646 \u0623\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u062d\u0628\u0627\u0637 \u060c \u062a\u0639\u0627\u0645\u0644\u062a \u0645\u0639 \u0627\u0644\u0623\u0645\u0631 \u0643\u0645\u0639\u064a\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u0628 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u060c \u0644\u0627\u062d\u0638\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0623\u0646 \u0645\u0639\u0635\u0645\u064a \u064a\u0638\u0644\u0627\u0646 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646\u062a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0648\u0636\u062d \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0639\u0644\u0649 \u0623\u0646 \u062d\u0631\u0643\u062a\u064a \u0643\u0627\u0646\u062a \u062a\u062a\u062d\u0633\u0646.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062a\u0645\u0631\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637: \u062d\u0631\u0643\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0646\u062a\u0627\u0626\u062c \u0643\u0628\u064a\u0631\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0635\u0628\u062d \u062a\u0645\u0631\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0645\u0646\u0632\u0644\u0642\u0627\u062a\u064a \u0642\u0628\u0644 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u0646\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0645 \u0628\u062a\u0633\u062e\u064a\u0646 \u0643\u062a\u0641\u064a.<\/li>\n\n\n\n<li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629.<\/li>\n\n\n\n<li>\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u064a.<\/li>\n\n\n\n<li>\u0632\u064a\u0627\u062f\u0629 \u0648\u0639\u064a \u0627\u0644\u062c\u0633\u0645.<\/li>\n\n\n\n<li>\u0639\u0632\u0632 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062d\u0628\u0628\u062a \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0623\u0646\u0647 \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0623\u064a \u0645\u0639\u062f\u0627\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0635\u0628\u0627\u062d \u060c \u0643\u0646\u062a \u0623\u0624\u062f\u064a \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0641\u0642\u0637 \u0642\u0628\u0644 \u0627\u0644\u0639\u0645\u0644 \u060c \u0648\u0634\u0639\u0631\u062a \u0643\u062a\u0641\u064a \u0628\u0635\u0644\u0627\u0628\u0629 \u0623\u0642\u0644 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u0645\u0627 \u0623\u0646\u0646\u064a \u0645\u0627\u0631\u0633\u062a \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0643\u062a\u0641 \u0627\u0644\u0645\u0644\u0627\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631 \u062a\u0643\u0645\u0644 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0628\u0634\u0643\u0644 \u0645\u062b\u0627\u0644\u064a \u0643\u0627\u0646 <strong>\u062d\u0627\u0626\u0637 \u0645\u0644\u0627\u0643 \u0627\u0644\u0643\u062a\u0641<\/strong> \u062d\u0641\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u064a\u0628\u062f\u0648 \u0645\u062a\u0634\u0627\u0628\u0647\u064b\u0627 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u062a\u062d\u062f\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0643\u062a\u0641\u064a \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u0638\u0647\u0631\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u060c \u062d\u0631\u0643\u062a \u0630\u0631\u0627\u0639\u064a \u0628\u0628\u0637\u0621 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644 \u0641\u064a \u062d\u0631\u0643\u0629 \u062a\u0634\u0628\u0647 \u0627\u0644\u0645\u0644\u0627\u0643 \u0628\u064a\u0646\u0645\u0627 \u0643\u0646\u062a \u0623\u062d\u0627\u0648\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a \u0648\u0645\u0639\u0635\u0645\u064a \u0648\u064a\u062f\u064a \u062a\u0644\u0627\u0645\u0633 \u0627\u0644\u062d\u0627\u0626\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At first, I couldn&#8217;t complete the movement without my lower back arching.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627 \u0645\u0646 \u0623\u0646 \u0623\u062c\u0628\u0631\u0647\u0627 \u0639\u0644\u0649 \u0630\u0644\u0643 <a href=\"https:\/\/verywelfit.com\/yoga\/micro-movement-breathwork-in-the-workplace-a-practical-framework-for-improving-focus-reducing-burnout-and-supporting-cognitive-performance\/\" data-wpil-monitor-id=\"2141\">\u0642\u0644\u0644\u062a \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u064a \u0648\u0631\u0643\u0632\u062a<\/a> \u0639\u0644\u0649 \u0627\u0644\u062c\u0648\u062f\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u060c \u0627\u0643\u062a\u0633\u0628\u062a \u0633\u064a\u0637\u0631\u0629 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645 \u064a\u062d\u0633\u0646 \u062d\u0631\u0643\u062a\u064a \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u0623\u062f\u0649 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u062c\u062f\u062a \u0646\u0641\u0633\u064a \u062c\u0627\u0644\u0633\u064b\u0627 \u0623\u0637\u0648\u0644 \u0639\u0644\u0649 \u0645\u0643\u062a\u0628\u064a \u062f\u0648\u0646 \u0623\u0646 \u0623\u0630\u0643\u0631 \u0646\u0641\u0633\u064a \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0639\u0644\u0645\u062a \u0623\u0646 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u064a\u062a\u0641\u0648\u0642 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u0627\u0641\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646 \u0623\u062d\u062f \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u064a \u0627\u0631\u062a\u0643\u0628\u062a\u0647\u0627 \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631 \u0647\u0648 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062c\u0644\u0633\u0627\u062a \u062a\u0646\u0642\u0644 \u0637\u0648\u064a\u0644\u0629 \u0645\u0631\u0629 \u0623\u0648 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That wasn&#8217;t enough.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u062c\u0627\u0628\u062a \u0643\u062a\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0639\u0646\u062f\u0645\u0627 \u062a\u062f\u0631\u0628\u062a \u0644\u0645\u062f\u0629 10-15 \u0641\u0642\u0637 <a href=\"https:\/\/verywelfit.com\/fitness-en\/is-doing-tai-chi-for-5-minutes-a-day-effective\/\" data-wpil-monitor-id=\"2147\">\u062f\u0642\u0627\u0626\u0642 \u0643\u0644 \u064a\u0648\u0645<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u064a\u0627\u0645 \u0623\u0643\u0645\u0644\u062a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0623\u064a\u0627\u0645 \u0623\u062e\u0631\u0649 \u060c \u062a\u0645\u0643\u0646\u062a \u0645\u0646 \u062e\u0645\u0633 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u062a\u0649 \u0630\u0644\u0643 \u0627\u0644\u062d\u064a\u0646 \u060c \u062d\u0627\u0641\u0638\u062a \u062a\u0644\u0643 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0639\u0644\u0649 \u062a\u062d\u0631\u0643 \u0643\u062a\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mobility isn&#8217;t about exhausting yourself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s about giving your joints regular opportunities to move through healthy ranges of motion.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0623\u0648\u0644 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u0642\u062f\u0645 \u0644\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The improvements weren&#8217;t dramatic overnight, but they were incredibly encouraging.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u062d\u0638\u062a \u0623\u0646\u0646\u064a \u0623\u0633\u062a\u0637\u064a\u0639:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0635\u0644 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u0641\u064a \u062e\u0632\u0627\u0626\u0646 \u0627\u0644\u0645\u0637\u0628\u062e.<\/li>\n\n\n\n<li><a href=\"https:\/\/verywelfit.com\/beauty-tips\/should-you-wash-your-hair-after-rain\/\" data-wpil-monitor-id=\"2148\">\u0627\u063a\u0633\u0644 \u0634\u0639\u0631\u064a<\/a> \u0628\u062f\u0648\u0646 \u0635\u0644\u0627\u0628\u0629.<\/li>\n\n\n\n<li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0645\u0639 \u062a\u062d\u0643\u0645 \u0623\u0641\u0636\u0644.<\/li>\n\n\n\n<li>\u0627\u0644\u0646\u0648\u0645 \u062f\u0648\u0646 \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0639 \u0623\u0643\u062a\u0627\u0641 \u0645\u0634\u062f\u0648\u062f\u0629.<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0644.<\/li>\n\n\n\n<li>\u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0648\u064a\u0629 \u0628\u062b\u0642\u0629 \u0623\u0643\u0628\u0631.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0628\u0645\u0627 \u0643\u0627\u0646 \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0623\u0643\u0628\u0631 \u0647\u0648 \u0627\u0644\u0646\u0641\u0633\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0642\u0641\u062a \u0639\u0646 \u0627\u0644\u062e\u0648\u0641 \u0645\u0646 \u062d\u0631\u0643\u0627\u062a \u0645\u0639\u064a\u0646\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0642\u0644\u0642 \u0628\u0634\u0623\u0646 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u064a\u0634\u0639\u0631 \u0628\u0639\u062f\u0645 \u0627\u0644\u0627\u0631\u062a\u064a\u0627\u062d \u060c \u062b\u0642\u062a \u0628\u0643\u062a\u0641\u064a \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u062b\u0642\u0629 \u0648\u062d\u062f\u0647\u0627 \u062c\u0639\u0644\u062a \u0627\u0644\u0639\u0645\u0644 \u0623\u0643\u062b\u0631 \u0625\u0645\u062a\u0627\u0639\u064b\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0632\u064a\u062f \u0645\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u062f\u0648\u0646 \u0642\u0636\u0627\u0621 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0627\u0644\u0623\u0633\u0627\u0637\u064a\u0631 \u0627\u0644\u062a\u064a \u0627\u0639\u062a\u0642\u062f\u062a \u0623\u0646\u0647\u0627 \u0643\u0627\u0646\u062a \u0623\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u064a\u062a\u0637\u0644\u0628 \u062c\u0644\u0633\u0627\u062a \u062a\u0645\u062f\u062f \u0637\u0648\u064a\u0644\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u0623\u062d\u062f\u062b\u062a \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u0641\u0631\u0642\u064b\u0627 \u0623\u0643\u0628\u0631 \u0628\u0643\u062b\u064a\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0645\u062f\u0629 \u0633\u0627\u0639\u0629 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u0628\u062f\u0623\u062a \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0643\u062a\u0641\u064a \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0644\u0643 \u0627\u0644\u0644\u062d\u0638\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0623\u0636\u0627\u0641\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0623\u0642\u0641 \u0628\u0628\u0633\u0627\u0637\u0629 \u0643\u0644 \u0633\u0627\u0639\u0629 \u0648\u0623\u062f\u062d\u0631\u062c\u062a \u0643\u062a\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0623\u0648\u0642\u0627\u062a \u0623\u062e\u0631\u0649 \u060c \u0642\u0645\u062a \u0628\u0623\u062f\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0629 \u0633\u0631\u064a\u0639\u0629 \u0645\u0646 \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639 \u0623\u0648 \u0627\u0644\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062c\u062f\u0627\u0631\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u0645\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u062a \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0635\u0644 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u062a\u0635\u0644\u0628 \u0645\u0646 \u0627\u0644\u062a\u0631\u0627\u0643\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0646\u0638\u0631\u0646\u0627 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u060c \u0623\u0639\u062a\u0642\u062f \u0623\u0646\u0647\u0627 \u0643\u0627\u0646\u062a \u0630\u0627\u062a \u0642\u064a\u0645\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u064a.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/fitness-en\/controlled-articular-rotations-exercises-for-seniors-benefits-types-and-how-to-do\/\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0627\u0644\u0645\u0641\u0635\u0644\u064a\u0629 \u0627\u0644\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646: \u0627\u0644\u0641\u0648\u0627\u0626\u062f. \u0623\u0646\u0648\u0627\u0639 \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0631\u0648\u062a\u064a\u0646 \u062d\u0631\u0643\u062a\u064a \u0641\u064a \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0635\u0628\u0627\u062d\u064a.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644 \u0635\u0628\u0627\u062d \u060c \u0642\u0628\u0644 \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 \u0647\u0627\u062a\u0641\u064a \u0623\u0648 \u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u060c \u0623\u0645\u0636\u064a\u062a \u062d\u0648\u0627\u0644\u064a 10-15 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u062a\u062d\u0636\u064a\u0631 \u0643\u062a\u0641\u064a \u0644\u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0627 \u0631\u0648\u062a\u064a\u0646\u064a \u0645\u062b\u0644 \u0647\u0630\u0627:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 (1 \u062f\u0642\u064a\u0642\u0629).<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"5 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0643\u0633\u0631 \u0627\u0644\u0636\u063a\u0637 | \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u0646\u062f\u0648\u0642\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 | \u0633\u0648\u0631\u0627\u0628 \u0648\u062b\u062a\u0631\u0627\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/8TTABLdGCKI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0623\u062a \u0623\u0646\u0641\u0627\u0633 \u0628\u0637\u064a\u0626\u0629 \u0648\u0623\u0646\u0627 \u0623\u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u063a\u064a\u0631 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u062d\u0648\u0644 \u0631\u0642\u0628\u062a\u064a \u0648\u0643\u062a\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0645\u0627 \u0630\u0643\u0631\u0646\u064a \u0628\u062a\u062c\u0646\u0628 \u0647\u0632 \u0643\u062a\u0641\u064a \u062a\u062c\u0627\u0647 \u0623\u0630\u0646\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639 (2 \u062f\u0642\u064a\u0642\u0629).<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0643\u064a\u0641\u064a\u0629 \u062a\u0633\u0644\u064a\u062d \u0627\u0644\u062f\u0648\u0627\u0626\u0631 | Nuffield Health\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/3STTSi_jdHk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0635\u0628\u062d\u062a \u0627\u0644\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0623\u0643\u0628\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0623\u0648\u0644\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062b\u0645 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0643\u0632\u062a \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u0644\u0633\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0633\u0631\u0639\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062d\u0627\u0626\u0637 (2 \u0645\u062c\u0645\u0648\u0639\u0627\u062a).<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0645\u0639 \u0634\u0631\u064a\u062d\u0629 \u0627\u0644\u062d\u0627\u0626\u0637\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/HXZQzLVyn5Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0638\u0644 \u0645\u062b\u0642\u0627\u0628 \u0627\u0644\u062a\u0646\u0642\u0644 \u0641\u064a \u0627\u0644\u0643\u062a\u0641 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u062d\u062f \u062a\u0645\u0627\u0631\u064a\u0646\u064a \u0627\u0644\u0645\u0641\u0636\u0644\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0645\u0632\u062f\u062d\u0645 \u060c \u0646\u0627\u062f\u0631\u064b\u0627 \u0645\u0627 \u0623\u062a\u062e\u0637\u0649 \u0630\u0644\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0642\u062f \u062a\u062d\u0633\u0646\u062a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u0634\u0639\u0631\u062a \u0628\u0647\u0627 \u0643\u062a\u0641\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0645\u0644\u0627\u0626\u0643\u0629 \u0627\u0644\u062d\u0627\u0626\u0637.<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0645\u0644\u0627\u0643 \u0627\u0644\u062d\u0627\u0626\u0637\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/cvx06snMQ3A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0642\u062f \u0627\u062a\u0628\u0639\u062a \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0643\u0629 \u0643\u062a\u0641 \u0627\u0644\u0645\u0644\u0627\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u062c\u064a\u062f \u0645\u0639 \u062a\u0634\u062c\u064a\u0639 \u062d\u0631\u0643\u0629 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0635\u0628\u0627\u062d \u0639\u0627\u0646\u064a\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 \u063a\u064a\u0631\u0647 \u060c \u0644\u0643\u0646\u0646\u064a \u0630\u0643\u0651\u0631\u062a \u0646\u0641\u0633\u064a \u0628\u0623\u0646 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0645\u0647\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0643\u0645\u0627\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0635\u062f\u0631.<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0631\u0628\u0627\u0639\u064a \u0627\u0644\u0635\u062f\u0631 \u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0635\u062f\u0631\u064a\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/QWwiOHexU8I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u062a\u0639\u062a\u0645\u062f \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631 \u060c \u0623\u0636\u0641\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u062f\u0648\u0631\u0627\u0646\u064a\u0629 \u0644\u0637\u064a\u0641\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u060c \u0644\u0627\u062d\u0638\u062a \u0623\u0646 \u0643\u062a\u0641\u064a \u062a\u062a\u062d\u0631\u0643 \u0628\u062d\u0631\u064a\u0629 \u0623\u0643\u0628\u0631 \u0628\u0639\u062f \u0630\u0644\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0627\u0645\u062a\u062f\u0627\u062f \u0627\u0644\u0645\u062f\u062e\u0644.<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0627\u0645\u062a\u062f\u0627\u062f \u0627\u0644\u0645\u062f\u062e\u0644\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/B9uY01NoqBg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062e\u064a\u0631\u064b\u0627 \u060c \u0642\u0645\u062a \u0628\u062a\u0645\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0623\u0646\u0646\u064a \u0623\u0642\u0636\u064a \u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0641\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0647\u0627\u0632 \u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u060c \u0623\u0635\u0628\u062d \u0647\u0630\u0627 \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u064a \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0648\u0646\u0647\u0627 \u060c \u062a\u062f\u062d\u0631\u062c\u062a \u0643\u062a\u0641\u064a \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062a\u0645\u062f\u062f \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u062a\u064a \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0623\u0643\u062b\u0631.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u064a\u0646\u0645\u0627 \u0643\u0627\u0646\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0648\u064a\u0629 \u0645\u0647\u0645\u0629 \u060c \u0627\u0643\u062a\u0634\u0641\u062a \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0639\u062f\u064a\u062f <strong>\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0643\u062a\u0641<\/strong> \u0647\u0630\u0627 \u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0636\u064a\u0642 \u0628\u0639\u062f \u0623\u064a\u0627\u0645 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0637\u0648\u064a\u0644\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0635\u0628\u062d\u062a \u0647\u0630\u0647 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u064a \u0627\u0644\u0645\u0633\u0627\u0626\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0643\u062a\u0641 \u0639\u0628\u0631 \u0627\u0644\u062c\u0633\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u062d\u0628\u062a \u0630\u0631\u0627\u0639\u064a \u0628\u0631\u0641\u0642 \u0639\u0644\u0649 \u0635\u062f\u0631\u064a \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0643\u062a\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0625\u062c\u0628\u0627\u0631 \u0627\u0644\u062a\u0645\u062f\u062f \u060c \u0631\u0643\u0632\u062a \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u062d\u0648\u0644 \u0645\u0624\u062e\u0631\u0629 \u0643\u062a\u0641\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Child&#8217;s Pose.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Although often associated with yoga, Child&#8217;s Pose became one of my favorite recovery stretches.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u0648\u0635\u0644\u062a \u0625\u0644\u0649 \u0630\u0631\u0627\u0639\u064a \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u060c \u0634\u0639\u0631\u062a \u0628\u062a\u0645\u062f\u062f \u0644\u0637\u064a\u0641 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u062a\u0641\u064a \u0648\u0623\u0639\u0644\u0649 \u0638\u0647\u0631\u064a \u0648\u062c\u0648\u0627\u0646\u0628\u0647\u0645\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0623\u064a\u0627\u0645 \u0645\u0631\u0647\u0642\u0629 \u060c \u0634\u0639\u0631\u062a \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0648\u0636\u0639 \u0627\u0644\u062c\u0631\u0648.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0641\u062a\u0642\u062f \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0645\u0645\u062a\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u062a\u062f \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0639\u0627\u062f\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0639\u0631\u062a \u0628\u0641\u062a\u062d\u0629 \u0639\u0645\u064a\u0642\u0629 \u0639\u0644\u0649 \u0635\u062f\u0631\u064a \u0648\u062a\u062d\u062a \u0630\u0631\u0627\u0639\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0639\u0631\u062a \u0627\u0644\u0645\u062d\u0627\u0648\u0644\u0627\u062a \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0628\u0627\u0644\u062a\u062d\u062f\u064a \u060c \u0644\u0643\u0646 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u0623\u0635\u0628\u062d\u062a \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0646\u0627\u0626\u0645\u0629 \u062a\u0645\u062a\u062f.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0642\u062f \u062a\u0639\u0627\u0645\u0644\u062a \u0645\u0639 \u0647\u0630\u0627 \u0628\u0639\u0646\u0627\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u060c \u0627\u0633\u062a\u062e\u062f\u0645\u062a \u0636\u063a\u0637\u064b\u0627 \u0644\u0637\u064a\u0641\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For me, the goal wasn&#8217;t to increase flexibility as much as to restore comfortable movement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u0627\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 \u0647\u0648 \u0627\u0644\u0642\u0637\u0639\u0629 \u0627\u0644\u0645\u0641\u0642\u0648\u062f\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0639\u062f\u0629 \u0623\u0634\u0647\u0631 \u060c \u0623\u0644\u0642\u064a \u0628\u0627\u0644\u0644\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u060c \u0623\u062f\u0631\u0643\u062a \u0623\u0646 \u0648\u0636\u0639\u064a \u0643\u0627\u0646 \u064a\u0633\u0627\u0647\u0645 \u0628\u0646\u0641\u0633 \u0627\u0644\u0642\u062f\u0631 \u0641\u064a \u062a\u0635\u0644\u0628 \u0643\u062a\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644\u0645\u0627 \u062c\u0644\u0633\u062a \u0639\u0644\u0649 \u0645\u0643\u062a\u0628\u064a \u060c \u0643\u0646\u062a \u0623\u0645\u064a\u0644 \u062f\u0648\u0646 \u0648\u0639\u064a \u0646\u062d\u0648 \u0634\u0627\u0634\u062a\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u062a\u0641\u064a \u0645\u0633\u062a\u062f\u064a\u0631\u0629 \u0644\u0644\u0623\u0645\u0627\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0631\u0643\u062a \u0631\u0642\u0628\u062a\u064a \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0634\u0627\u0634\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0639\u062f\u0629 \u0633\u0627\u0639\u0627\u062a \u060c \u0634\u0639\u0631 \u0643\u0644 \u0634\u064a\u0621 \u0628\u0636\u064a\u0642.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0644\u0643 \u0642\u0645\u062a \u0628\u0628\u0639\u0636 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0642\u062f \u0631\u0641\u0639\u062a \u0634\u0627\u0634\u062a\u064a \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0642\u062f \u0648\u0636\u0639\u062a \u0644\u0648\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u062a\u064a\u062d \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u064a \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0628\u0642\u064a\u062a \u0642\u062f\u0645\u064a \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0647\u0645 \u0645\u0646 \u0630\u0644\u0643 \u060c \u0644\u0642\u062f \u0648\u0642\u0641\u062a \u0643\u0644 45 \u0625\u0644\u0649 60 \u062f\u0642\u064a\u0642\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0642\u0644\u0644\u062a \u0645\u0646 \u062a\u0648\u062a\u0631 \u0643\u062a\u0641\u064a \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u0643\u0646\u062a \u0623\u062a\u0648\u0642\u0639.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0623\u0647\u0645\u064a\u0629 \u062d\u0631\u0643\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0627\u062c\u0623\u0646\u064a \u062f\u0631\u0633 \u0648\u0627\u062d\u062f \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u064a \u0634\u064a\u0621 \u0622\u062e\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">My shoulders weren&#8217;t the only problem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u064a \u0645\u062a\u064a\u0628\u0633\u064b\u0627 \u0623\u064a\u0636\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u0645\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062f\u0631\u064a \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0639\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0639\u0644\u0648\u064a\u0629.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39593648\/\" target=\"_blank\" rel=\"noopener\"><sup>(4)<\/sup><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If your upper back doesn&#8217;t extend or rotate properly, your shoulders often compensate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u0623\u0636\u0641\u062a \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062a\u0646\u0642\u0644 \u0627\u0644\u0635\u062f\u0631\u064a \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u064a \u060c \u0634\u0639\u0631\u062a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0628\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0639\u0644\u0648\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646\u062a \u0647\u0630\u0647 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0627\u0644\u0627\u062e\u062a\u0631\u0627\u0642\u0627\u062a \u0641\u064a \u0631\u062d\u0644\u062a\u064a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u064a \u0627\u0631\u062a\u0643\u0628\u062a\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0645\u062d\u0627\u0648\u0644\u0629 \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0646\u0638\u0631\u0646\u0627 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u060c \u0641\u0642\u062f \u0627\u0631\u062a\u0643\u0628\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u064a \u0623\u0628\u0637\u0623\u062a \u062a\u0642\u062f\u0645\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0623\u0645\u0644 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0645\u0634\u0627\u0631\u0643\u062a\u0647\u0627 \u0641\u064a \u062a\u062c\u0646\u0628 \u0646\u0641\u0633 \u0627\u0644\u0646\u0643\u0633\u0627\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062d\u0627\u0648\u0644\u062a \u0623\u0646 \u0623\u062c\u0628\u0631 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Whenever I couldn&#8217;t reach a position, I assumed I just needed to stretch harder.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0641\u0642\u0637 \u0632\u0627\u062f \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u060c \u062a\u0639\u0644\u0645\u062a \u0623\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u0633\u064a\u0637\u0631\u0629 - \u0648\u0644\u064a\u0633 \u0627\u0644\u0625\u0643\u0631\u0627\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0633\u0641\u0631 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0644\u0637\u064a\u0641 \u0639\u0646 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0628\u0643\u062b\u064a\u0631.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0644\u0642\u062f \u062a\u062c\u0627\u0647\u0644\u062a \u0638\u0647\u0631\u064a \u0627\u0644\u0639\u0644\u0648\u064a.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0623\u0633\u0627\u0628\u064a\u0639 \u060c \u0631\u0643\u0632\u062a \u0641\u0642\u0637 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u0642\u0645\u062a \u0628\u062a\u0636\u0645\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062f\u0631\u064a \u060c \u062a\u0633\u0627\u0631\u0639 \u062a\u0642\u062f\u0645\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644 \u0634\u064a\u0621 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0645\u062a\u0635\u0644.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>I Didn&#8217;t Warm Up Properly.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0639\u062a\u062f\u062a \u0623\u0646 \u0623\u0628\u062f\u0623 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0622\u0646 \u0623\u0642\u0636\u064a \u0639\u062f\u0629 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u062a\u062d\u0636\u064a\u0631 \u0645\u0641\u0627\u0635\u0644\u064a \u0623\u0648\u0644\u0627\u064b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0628\u062f\u0648 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u064a \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629 \u0628\u0633\u0628\u0628 \u0630\u0644\u0643.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u0646\u062a \u0623\u062a\u0648\u0642\u0639 \u0646\u062a\u0627\u0626\u062c \u0641\u0648\u0631\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0628\u0645\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0623\u0643\u0628\u0631 \u062e\u0637\u0623\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u064a\u0627\u0645 \u0644\u0627\u062d\u0638\u062a \u062a\u0642\u062f\u0645\u064b\u0627 \u0648\u0627\u0636\u062d\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0623\u064a\u0627\u0645 \u0623\u062e\u0631\u0649 \u060c \u0634\u0639\u0631\u062a \u0648\u0643\u0623\u0646 \u0634\u064a\u0626\u064b\u0627 \u0644\u0645 \u064a\u062a\u063a\u064a\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638 \u060c \u0648\u0627\u0635\u0644\u062a \u0627\u0644\u0630\u0647\u0627\u0628.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0646\u0638\u0631\u0646\u0627 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0639\u062f\u0629 \u0623\u0634\u0647\u0631 \u060c \u0643\u0627\u0646 \u0627\u0644\u062a\u062d\u0633\u0646 \u0645\u0644\u062d\u0648\u0638\u064b\u0627.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/fitness-en\/10-reasons-why-you-are-not-losing-weight-when-you-exercise-and-diet\/\">10 \u0623\u0633\u0628\u0627\u0628 \u0644\u0639\u062f\u0645 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0623\u0635\u0628\u062d \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u064a\u0621 \u0648\u0627\u062d\u062f \u0642\u0644\u0644\u062a \u0645\u0646 \u0634\u0623\u0646\u0647 \u0647\u0648 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644\u0645\u0627 \u0643\u0646\u062a \u0623\u0646\u0627\u0645 \u0628\u0634\u0643\u0644 \u0633\u064a\u0621 \u0623\u0648 \u062a\u062f\u0631\u0628\u062a \u0628\u0634\u0643\u0644 \u0645\u0643\u062b\u0641 \u0644\u0644\u063a\u0627\u064a\u0629 \u062f\u0648\u0646 \u0631\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u060c \u0634\u0639\u0631\u062a \u0643\u062a\u0641\u064a \u0628\u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0644\u0643 \u0628\u062f\u0623\u062a \u0641\u064a \u0625\u064a\u0644\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0644\u0640:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645.<\/li>\n\n\n\n<li>\u0627\u0644\u0628\u0642\u0627\u0621 \u0631\u0637\u0628\u064b\u0627.<\/li>\n\n\n\n<li>\u062a\u0646\u0627\u0648\u0644 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/li>\n\n\n\n<li>\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u062a\u0648\u062a\u0631.<\/li>\n\n\n\n<li>\u0623\u062e\u0630 \u0623\u064a\u0627\u0645 \u0627\u0644\u0634\u0641\u0627\u0621.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">I realized mobility isn&#8217;t just about movement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645\u0643 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0648\u0642\u062a \u0644\u0625\u0635\u0644\u0627\u062d \u0646\u0641\u0633\u0647.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u062a\u062d\u0648\u0644 \u0627\u0644\u0639\u0642\u0644\u064a \u0627\u0644\u0630\u064a \u0633\u0627\u0639\u062f\u0646\u064a \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u0633\u0642\u064b\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627 \u0645\u0646 \u0623\u0646 \u0623\u0633\u0623\u0644 \u0646\u0641\u0633\u064a,<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>&#8220;How can I fix my shoulders?&#8221;<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0623\u062a \u0623\u0633\u0623\u0644 \u060c,<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>&#8220;How can I move a little better today?&#8221;<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u062a\u062d\u0648\u0644 \u0627\u0644\u0628\u0633\u064a\u0637 \u0623\u0632\u0627\u0644 \u0627\u0644\u0636\u063a\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0642\u0641\u062a \u0639\u0646 \u0645\u0637\u0627\u0631\u062f\u0629 \u0627\u0644\u0643\u0645\u0627\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u060c \u0627\u062d\u062a\u0641\u0644\u062a \u0628\u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0628\u0645\u0627 \u0634\u0639\u0631\u062a \u0627\u0644\u064a\u0648\u0645 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u064a \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Maybe my shoulders didn&#8217;t ache after working.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0628\u0645\u0627 \u0648\u0635\u0644\u062a \u0625\u0644\u0649 \u0627\u0644\u0631\u0641 \u062f\u0648\u0646 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0627\u0644\u0623\u0645\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0644\u0643 \u0627\u0644\u0627\u0646\u062a\u0635\u0627\u0631\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u062c\u0639\u0644\u062a\u0646\u064a \u0645\u062a\u062d\u0645\u0633\u064b\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>My Advice If You&#8217;re Just Starting.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you&#8217;re beginning your own shoulder mobility journey, don&#8217;t compare yourself to anyone else.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062c\u0633\u062f\u0643 \u0644\u0647 \u062a\u0627\u0631\u064a\u062e\u0647 \u0627\u0644\u062e\u0627\u0635.<\/li>\n\n\n\n<li>\u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u064a\u062a\u062d\u0633\u0646\u0648\u0646 \u0628\u0633\u0631\u0639\u0629.<\/li>\n\n\n\n<li>\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0622\u062e\u0631\u0648\u0646 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0642\u062a.<\/li>\n\n\n\n<li>\u0644\u0627 \u062e\u0637\u0623.<\/li>\n\n\n\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0645\u0639 \u0627\u0644\u062a\u062d\u0643\u0645.<\/li>\n\n\n\n<li>\u062a\u062f\u0631\u0628 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643.<\/li>\n\n\n\n<li>\u0627\u0628\u0642 \u0635\u0628\u0648\u0631\u064b\u0627.<\/li>\n\n\n\n<li>Mobility isn&#8217;t something you achieve once and forget. It&#8217;s something you continue to maintain throughout life.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0628\u062f\u0648 \u0647\u0630\u0627 \u0643\u062b\u064a\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u060c \u0648\u0644\u0643\u0646 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u064a\u0635\u0628\u062d \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u0643 \u060c \u0641\u0625\u0646\u0647 \u064a\u0628\u062f\u0648 \u0637\u0628\u064a\u0639\u064a\u064b\u0627 \u0645\u062b\u0644 \u062a\u0646\u0638\u064a\u0641 \u0623\u0633\u0646\u0627\u0646\u0643 \u0628\u0627\u0644\u0641\u0631\u0634\u0627\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0627\u0644\u0645\u0643\u0627\u0641\u0623\u0629 \u062a\u0633\u062a\u062d\u0642 \u0627\u0644\u0639\u0646\u0627\u0621 - \u062d\u0631\u0643\u0629 \u0623\u0642\u0648\u0649 \u0648\u062d\u0631\u064a\u0629 \u0648\u0631\u0627\u062d\u0629 \u0643\u0644 \u064a\u0648\u0645.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0644\u0645\u0627\u0630\u0627 \u062a\u0646\u062e\u0641\u0636 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646 \u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u062a\u064a \u0637\u0631\u062d\u062a\u0647\u0627 \u0646\u0641\u0633\u064a \u0643\u062b\u064a\u0631\u064b\u0627:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>&#8220;Why did my shoulders become stiff in the first place?&#8221;<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The answer wasn&#8217;t just one thing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0645\u0644 \u0639\u062f\u0629 \u0639\u0648\u0627\u0645\u0644 \u0645\u0639\u064b\u0627 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u062a\u0642\u062f\u0645\u0646\u0627 \u0641\u064a \u0627\u0644\u0633\u0646 \u060c \u062a\u0635\u0628\u062d \u0645\u0641\u0627\u0635\u0644\u0646\u0627 \u0648\u0639\u0636\u0644\u0627\u062a\u0646\u0627 \u0648\u0623\u0646\u0633\u062c\u0629\u0646\u0627 \u0627\u0644\u0636\u0627\u0645\u0629 \u0623\u0642\u0644 \u0645\u0631\u0648\u0646\u0629 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That doesn&#8217;t mean stiffness is inevitable.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0628\u0628\u0633\u0627\u0637\u0629 \u0623\u0646\u0646\u0627 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0623\u062c\u0633\u0627\u062f\u0646\u0627 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0642\u0635\u062f\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u062a\u0646\u0642\u0644 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627 <a href=\"https:\/\/verywelfit.com\/yoga\/easy-yoga-poses-for-kids-age-2-a-fun-and-healthy-way-to-introduce-yoga-to-toddlers\/\" data-wpil-monitor-id=\"2145\">\u062d\u0631\u0643\u0629 \u0635\u062d\u064a\u0629 \u0641\u064a \u0633\u0646 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0645\u0633\u062a\u0642\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0639\u0635\u0631\u064a\u0629 \u062a\u0634\u062c\u0639\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0644\u0648\u0633.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u062c\u0644\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u062c\u0644\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0642\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u062c\u0644\u0633 \u0623\u062b\u0646\u0627\u0621 \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u062a\u0644\u0641\u0632\u064a\u0648\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0638\u0644 \u0623\u0643\u062a\u0627\u0641\u0646\u0627 \u0641\u064a \u0648\u0636\u0639 \u0648\u0627\u062d\u062f \u0644\u0633\u0627\u0639\u0627\u062a \u0643\u0644 \u064a\u0648\u0645 \u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u062a\u0643\u064a\u0641 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u064a\u0635\u0628\u062d \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0641\u0648\u0642 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u062e\u0644\u0641 \u0627\u0644\u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0648\u0636\u0639\u064a\u0629 \u0633\u064a\u0626\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0627\u0644\u0645\u0633\u062a\u062f\u064a\u0631\u0629 \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u062a\u0636\u0639\u0627\u0646 \u0636\u063a\u0637\u064b\u0627 \u063a\u064a\u0631 \u0636\u0631\u0648\u0631\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u062d\u0638\u062a \u0623\u0646\u0647 \u0643\u0644\u0645\u0627 \u0642\u0636\u064a\u062a \u0639\u062f\u0629 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u062a\u0631\u0627\u062e\u064a \u060c \u0634\u0639\u0631\u062a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0628\u062a\u0634\u062f\u064a\u062f \u0643\u062a\u0641\u064a \u0628\u0639\u062f \u0630\u0644\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Improving posture didn&#8217;t solve everything overnight, but it certainly supported my mobility work.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062d\u0631\u0643\u0627\u062a \u0645\u062a\u0643\u0631\u0631\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u062a\u0649 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u062a\u0635\u0644\u0628 \u0625\u0630\u0627 \u0642\u0645\u0646\u0627 \u0628\u0646\u0641\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u062f\u0648\u0646 \u0645\u0648\u0627\u0632\u0646\u0629 \u0630\u0644\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0644\u0627:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0637\u0628\u0627\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0622\u0644\u0629 \u0627\u0644<\/li>\n\n\n\n<li>\u062f\u0647\u0646\u0648\u0633<\/li>\n\n\n\n<li>\u0633\u0628\u0627\u062d\u0629<\/li>\n\n\n\n<li>\u0631\u0645\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/li>\n\n\n\n<li>\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644<\/li>\n\n\n\n<li>\u062d\u0645\u0644 \u0627\u0644\u062d\u0642\u0627\u0626\u0628 \u0639\u0644\u0649 \u0643\u062a\u0641 \u0648\u0627\u062d\u062f<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0643\u0631\u0627\u0631 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0646\u0641\u0633\u0647\u0627 \u0628\u062f\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u0625\u0644\u0649 \u062d\u062f\u0648\u062b \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u063a\u064a\u0631\u062a \u0643\u0644 \u0634\u064a\u0621 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u064a.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0628\u0644 \u0623\u0646 \u0623\u062a\u0639\u0644\u0645 \u0639\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u060c \u0627\u0641\u062a\u0631\u0636\u062a \u0623\u0646 \u0627\u0644\u0643\u062a\u0641 \u0643\u0627\u0646 \u0645\u062c\u0631\u062f \u0645\u0641\u0635\u0644 \u0648\u0627\u062d\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u062a\u0639\u0645\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0639\u064b\u0627 \u0644\u062e\u0644\u0642 \u062d\u0631\u0643\u0629 \u0633\u0644\u0633\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u0646\u064a \u0641\u0647\u0645\u0647\u0645 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629 \u0645\u0646 \u0623\u0631\u0628\u0639 \u0639\u0636\u0644\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Although they aren&#8217;t large muscles, they&#8217;re incredibly important.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u0628\u062f\u0623\u062a \u0641\u064a \u062a\u0636\u0645\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0636\u0648\u0621 \u0644\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629 \u060c \u0634\u0639\u0631\u062a \u0628\u062d\u0631\u0643\u0627\u062a \u0643\u062a\u0641\u064a \u0623\u0643\u062b\u0631 \u062a\u062d\u0643\u0645\u064b\u0627.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39571379\/\" target=\"_blank\" rel=\"noopener\"><sup>(5)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646 \u0623\u062d\u062f \u0623\u0643\u0628\u0631 \u0627\u0643\u062a\u0634\u0627\u0641\u0627\u062a\u064a \u0623\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0635\u062d\u064a\u0629 \u062a\u0639\u062a\u0645\u062f \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0634\u0641\u0631\u0627\u062a \u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If the shoulder blades don&#8217;t move correctly, the shoulder joint has to compensate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0642\u0637\u0639 \u0627\u0644\u0631\u0628\u0637 \u0648\u0627\u0644\u0635\u0641\u0648\u0641 \u0648\u0627\u0644\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062c\u062f\u0627\u0631\u064a\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0646\u0633\u064a\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629 \u062a\u0633\u062d\u0628 \u0643\u062a\u0641\u064a \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u064a\u0639\u064a\u062f \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u062d\u0627\u0630\u0627\u0629 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u0623\u0635\u0628\u062d \u0635\u062f\u0631\u064a \u0623\u0642\u0644 \u0636\u064a\u0642\u064b\u0627 \u060c \u0634\u0639\u0631\u062a \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0628\u0627\u0644\u0633\u0647\u0648\u0644\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0628\u064a\u0646 \u0623\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u064a \u0643\u0627\u0646 \u0623\u0643\u062b\u0631 \u0635\u0644\u0627\u0628\u0629 \u0645\u0645\u0627 \u0623\u062f\u0631\u0643\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062f\u062a \u0625\u0636\u0627\u0641\u0629 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062a\u0646\u0642\u0644 \u0627\u0644\u0635\u062f\u0631\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0643\u062a \u0628\u0647\u0627 \u0643\u062a\u0641\u064a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646\u062a \u0647\u0630\u0647 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0646\u0642\u0627\u0637 \u0627\u0644\u062a\u062d\u0648\u0644 \u0641\u064a \u0631\u062d\u0644\u062a\u064a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0631\u0648\u062a\u064a\u0646\u064a \u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0623\u0644 \u0627\u0644\u0646\u0627\u0633 \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0627 \u0632\u0644\u062a \u0623\u0642\u0648\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u0627\u0644\u0622\u0646 \u0628\u0639\u062f \u0623\u0646 \u0634\u0639\u0631\u062a \u0643\u062a\u0641\u064a \u0628\u062a\u062d\u0633\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062c\u0648\u0627\u0628 \u0646\u0639\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Not because I&#8217;m injured.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Because I don&#8217;t want the stiffness to return.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638 \u060c \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0642\u0644 \u0639\u0645\u0644\u0627\u064b \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0626\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u064a\u0648\u0645 \u060c \u064a\u0628\u062f\u0648 \u0631\u0648\u062a\u064a\u0646\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u064a\u0648\u0645\u064a\u0627.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639<\/li>\n\n\n\n<li>\u0645\u0646\u0632\u0644\u0642\u0627\u062a<\/li>\n\n\n\n<li>\u062a\u0645\u062f\u062f \u0627\u0644\u0635\u062f\u0631<\/li>\n\n\n\n<li>\u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0635\u062f\u0631<\/li>\n\n\n\n<li>\u0644\u0641\u0627\u062a \u0627\u0644\u0643\u062a\u0641<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0648\u0642\u062a: \u062d\u0648\u0627\u0644\u064a 10 \u062f\u0642\u0627\u0626\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0643\u0644 \u0623\u0633\u0628\u0648\u0639.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u0631\u064a\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/li>\n\n\n\n<li>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629.<\/li>\n\n\n\n<li>\u0635\u0641\u0648\u0641.<\/li>\n\n\n\n<li>\u064a\u0633\u062d\u0628 \u0627\u0644\u0648\u062c\u0647.<\/li>\n\n\n\n<li>\u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0644\u0627\u0643 \u0627\u0644\u062d\u0627\u0626\u0637.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u062a\u062f\u0639\u0645 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u0644 \u062a\u0645\u0631\u064a\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0628\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u060c \u0623\u0642\u0648\u0645 \u062f\u0627\u0626\u0645\u064b\u0627 \u0628\u0625\u062d\u0645\u0627\u0621 \u0643\u062a\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0645 \u0623\u0639\u062f \u0623\u062a\u062e\u0637\u0649 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s one of the simplest <a href=\"https:\/\/verywelfit.com\/fitness-en\/what-are-the-best-ways-to-reduce-double-chin-quickly\/\" data-wpil-monitor-id=\"2149\">ways I&#8217;ve found to reduce<\/a> \u0627\u0644\u0635\u0644\u0627\u0628\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/fitness-en\/which-exercises-would-be-best-for-improving-your-push-up-test\/\">\u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0633\u062a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u062f\u0641\u0639\u061f<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u062a\u064a \u0623\u062d\u062f\u062b\u062a \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0647\u0645\u0629 \u060c \u0648\u0643\u0630\u0644\u0643 \u0643\u0627\u0646\u062a \u0639\u0627\u062f\u0627\u062a\u064a \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0627\u0644\u062a\u064a \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0623\u0643\u062a\u0627\u0641 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0648\u0642\u0641\u062a \u0639\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0633\u0627\u0639\u0627\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0628\u0642\u0627\u0621 \u062c\u0627\u0644\u0633\u064b\u0627 \u0637\u0648\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u0638\u0647\u064a\u0631\u0629 \u060c \u0648\u0642\u0641\u062a \u0643\u0644 \u0633\u0627\u0639\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0643\u0646\u062a \u0623\u062a\u062c\u0648\u0644 \u0641\u064a \u0627\u0644\u063a\u0631\u0641\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0623\u062d\u064a\u0627\u0646 \u0623\u062e\u0631\u0649 \u0642\u0645\u062a \u0628\u0623\u062f\u0627\u0621 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0644\u0641\u0627\u062a \u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u062a\u0645\u0646\u0639 \u0627\u0644\u062a\u0635\u0644\u0628 \u0645\u0646 \u0627\u0644\u062a\u0631\u0627\u0643\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0644\u0642\u062f \u0627\u0647\u062a\u0645\u0645\u062a \u0628\u0648\u0636\u0639\u064a\u0629 \u0646\u0648\u0645\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u062d\u0638\u062a \u0623\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u0630\u0631\u0627\u0639\u064a \u0645\u062d\u0627\u0635\u0631 \u062a\u062d\u062a \u062c\u0633\u062f\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u062a\u0635\u0644\u0628 \u0627\u0644\u0635\u0628\u0627\u062d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062f\u0649 \u0627\u0644\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0646\u0648\u0645 \u0623\u0643\u062b\u0631 \u062d\u064a\u0627\u062f\u064a\u0629 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0647\u0630\u0627 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0623\u0635\u0628\u062d\u062a \u0623\u0643\u062b\u0631 \u0648\u0639\u064a\u064b\u0627 \u0628\u0645\u0648\u0642\u0641\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Rather than trying to maintain &#8220;perfect posture&#8221; all day, I simply checked in with myself occasionally.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u062a\u0633\u0644\u0644\u062a \u0643\u062a\u0641\u064a \u0646\u062d\u0648 \u0623\u0630\u0646\u064a \u060c \u0641\u0642\u062f \u0623\u0631\u062a\u0627\u062d\u062a\u0647\u0645\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0644\u0627\u062d\u0638\u062a \u0646\u0641\u0633\u064a \u062a\u0631\u0647\u0644 \u060c \u0641\u0623\u0646\u0627 \u0623\u0639\u064a\u062f \u0636\u0628\u0637 \u0645\u0648\u0642\u0641\u064a \u0628\u0644\u0637\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0635\u0628\u062d\u062a \u0647\u0630\u0647 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u062a\u0644\u0642\u0627\u0626\u064a\u0629 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629.<\/strong><\/h3>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-1784382711126\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">1. \u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u0633\u0628\u0628 \u0639\u062f\u0645 \u062d\u0631\u0643\u064a\u0629 \u0627\u0644\u0643\u062a\u0641\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0639\u062f\u0629 \u0639\u0648\u0627\u0645\u0644 \u0645\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a. \u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u060c \u0648\u0636\u0639\u0641 \u0627\u0644\u0648\u0636\u0639 \u060c \u0648\u0636\u064a\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u0648\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u060c \u0648\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629 \u060c \u0648\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u060c \u0648\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629 \u060c \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u060c \u0648\u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0645\u062a\u062c\u0645\u062f. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0639\u062f\u0645 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u062c\u0639\u0644 \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641 \u0623\u0643\u062b\u0631 \u0635\u0644\u0627\u0628\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u0637\u064b\u0627 \u0648\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0642\u0644 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1784382732898\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">2 . \u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u0633\u062a\u063a\u0631\u0642 \u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0639\u062a\u0645\u062f \u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u0632\u0645\u0646\u064a \u0639\u0644\u0649 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0645\u062f\u0649 \u0627\u062a\u0633\u0627\u0642\u0643 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646\u0643.<br \/>\u0635\u0644\u0627\u0628\u0629 \u062e\u0641\u064a\u0641\u0629: 2-4 \u0623\u0633\u0627\u0628\u064a\u0639<br \/>\u0642\u064a\u0648\u062f \u0627\u0644\u062a\u0646\u0642\u0644 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629: 4-8 \u0623\u0633\u0627\u0628\u064a\u0639<br \/>\u0628\u0639\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0623\u0648 \u0627\u0644\u062c\u0631\u0627\u062d\u0629: \u0639\u062f\u0629 \u0623\u0634\u0647\u0631 (\u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629)<br \/>\u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0645\u062a\u062c\u0645\u062f: 1-3 \u0633\u0646\u0648\u0627\u062a\u060c \u062d\u0633\u0628 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0648\u0627\u0644\u0639\u0644\u0627\u062c<br \/>\u064a\u0644\u0627\u062d\u0638 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u062a\u062d\u0633\u0646\u064b\u0627 \u0637\u0641\u064a\u0641\u064b\u0627 \u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u0633\u0627\u0628\u064a\u0639 \u0642\u0644\u064a\u0644\u0629 \u0625\u0630\u0627 \u0642\u0627\u0645\u0648\u0627 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 3-5 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0648\u062a\u062c\u0646\u0628\u0648\u0627 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0635\u0644\u0627\u0628\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1784382753610\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">3. \u0645\u0627 \u0647\u064a \u0623\u0641\u0636\u0644 3 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0643\u062a\u0641\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u060c \u0641\u0647\u0630\u0647 \u062b\u0644\u0627\u062b\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629:<br \/>\u0645\u0646\u0632\u0644\u0642\u0627\u062a<br \/>\u062a\u0639\u0645\u0644 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u062d\u0631\u0643\u0629 \u0634\u0641\u0631\u0629 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u0643\u062a\u0641. \u0625\u0646\u0647\u0627 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643\u0644 \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u0644\u0645\u062a\u0645\u0631\u0646\u064a\u0646 \u0630\u0648\u064a \u0627\u0644\u062e\u0628\u0631\u0629.<br \/>\u0634\u062f \u0639\u0635\u0627\u0628\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<br \/>\u064a\u0642\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0638\u0647\u0631\u064a\u0629 \u0628\u064a\u0646\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0627\u0644\u0645\u0633\u062a\u062f\u064a\u0631\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0634\u0641\u0631\u0629 \u0627\u0644\u0643\u062a\u0641.<br \/>\u062e\u064a\u0637 \u0627\u0644\u0625\u0628\u0631\u0629<br \/>\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062f\u0631\u064a \u0648\u064a\u062e\u0641\u0641 \u0645\u0646 \u0627\u0644\u0635\u0644\u0627\u0628\u0629 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629.<br \/>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0627\u062c\u0645\u0639 \u0628\u064a\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0635\u062f\u0631 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1784382771266\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">4. \u0643\u064a\u0641\u064a\u0629 \u0641\u0643 \u0623\u0643\u062a\u0627\u0641 \u0636\u064a\u0642\u0629 \u0644\u0644\u063a\u0627\u064a\u0629\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u062a\u0637\u0644\u0628 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u064a\u0646 \u0645\u0632\u064a\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u062a\u0642\u0648\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629.<br \/>\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0639\u0645\u0644\u064a\u0629:<br \/>\u0642\u0645 \u0628\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0645\u0639 \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639 \u0623\u0648 \u0644\u0641\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0644\u0645\u062f\u0629 5-10 \u062f\u0642\u0627\u0626\u0642.<br \/>\u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f\u0627\u062a \u0644\u0637\u064a\u0641\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641 \u060c \u0645\u062b\u0644 \u062a\u0645\u062f\u062f \u0627\u0644\u0645\u062f\u062e\u0644 \u0648\u062a\u0645\u062f\u064a\u062f\u0627\u062a \u0627\u0644\u062c\u0633\u0645.<br \/>\u0642\u0645 \u0628\u062a\u0636\u0645\u064a\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062a\u0646\u0642\u0644 \u0645\u062b\u0644 \u0645\u0646\u0632\u0644\u0642\u0627\u062a \u0627\u0644\u062d\u0627\u0626\u0637 \u0648\u0645\u0644\u0627\u0626\u0643\u0629 \u0627\u0644\u062d\u0627\u0626\u0637.<br \/>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0633\u0648\u0627\u0631 \u0627\u0644\u0645\u062f\u0648\u0631 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u062d\u0632\u0645\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<br \/>\u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0643\u0644 30-60 \u062f\u0642\u064a\u0642\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u0641\u064a \u0645\u0643\u062a\u0628.<br \/>\u062a\u062d\u0633\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0643\u062a\u0641\u064a\u0643 \u0648\u0634\u0627\u0634\u062a\u0643 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u064a\u0646.<br \/>\u0636\u0639\u064a \u0636\u063a\u0637\u064b\u0627 \u062f\u0627\u0641\u0626\u064b\u0627 \u0623\u0648 \u062e\u0630\u064a \u062f\u0634\u064b\u0627 \u062f\u0627\u0641\u0626\u064b\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u062f\u062f \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0636\u064a\u0642 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635.<br \/>\u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u0633\u0642\u064b\u0627 - \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0639\u0631\u0636\u064a\u0629.<br \/>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0636\u064a\u0642 \u0643\u062a\u0641\u0643 \u0645\u0635\u062d\u0648\u0628\u064b\u0627 \u0628\u0623\u0644\u0645 \u0634\u062f\u064a\u062f \u0623\u0648 \u062e\u062f\u0631 \u0623\u0648 \u0636\u0639\u0641 \u0623\u0648 \u064a\u0633\u062a\u0645\u0631 \u0644\u0639\u062f\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629 \u060c \u0641\u0627\u0633\u062a\u0634\u0631 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u0639\u0627\u0644\u062c \u0627\u0644\u0641\u064a\u0632\u064a\u0627\u0626\u064a \u0644\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0623\u0633\u0627\u0633\u064a.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0627 \u0647\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u064a \u0633\u0627\u0639\u062f\u0646\u064a \u0623\u0643\u062b\u0631\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0627\u0636\u0637\u0631\u0631\u062a \u0625\u0644\u0649 \u0627\u062e\u062a\u064a\u0627\u0631 \u0648\u0627\u062d\u062f \u0641\u0642\u0637 \u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0642\u062f \u0642\u0627\u0645\u0648\u0627 \u0628\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u062d\u0631\u0643\u0629 \u0634\u0641\u0631\u0629 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0639\u0644\u0648\u064a \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u0627 \u064a\u0648\u062c\u062f \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u064a\u0639\u0645\u0644 \u0641\u064a \u0639\u0632\u0644\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0627\u0621 \u062a\u0642\u062f\u0645\u064a \u0645\u0646 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0639\u062f\u0629 \u062d\u0631\u0643\u0627\u062a \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0623\u0643\u0628\u0631 \u062f\u0631\u0633 \u0644\u064a.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0623\u062e\u0628\u0631\u0646\u064a \u0623\u062d\u062f\u0647\u0645 \u0642\u0628\u0644 \u0639\u0627\u0645 \u0623\u0646 \u0642\u0636\u0627\u0621 \u0639\u0634\u0631 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u064a\u0648\u0645\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u062a\u0646\u0642\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 <a href=\"https:\/\/verywelfit.com\/fitness-en\/is-there-a-way-for-women-to-workout-and-still-keep-a-feminine-looking-body\/\" data-wpil-monitor-id=\"2151\">\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u062f\u064a \u0628\u0627\u0644\u0643\u0627\u0645\u0644<\/a> felt, I probably wouldn&#8217;t have believed them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0622\u0646 \u0623\u0646\u0627 \u0623\u0639\u0631\u0641 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mobility isn&#8217;t about becoming unusually flexible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s about giving your body the freedom to move the way it was designed to.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The goal isn&#8217;t to perform impressive stretches.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0627\u0644\u0648\u0635\u0648\u0644 \u0648\u0627\u0644\u0631\u0641\u0639 \u0648\u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0639\u064a\u0634 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Looking back, I&#8217;m grateful that my shoulder stiffness encouraged me to slow down and pay attention to how my body was moving.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0645\u062a\u0646\u064a \u0623\u0646 \u0627\u0644\u0642\u0648\u0629 \u0628\u062f\u0648\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u0644\u0647\u0627 \u0642\u064a\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0630\u0643\u0631\u0646\u064a \u0623\u0646 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u062f\u0627\u0626\u0645\u064b\u0627 \u0645\u0627 \u064a\u062a\u0641\u0648\u0642 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u0627\u0641\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most importantly, it showed me that meaningful progress doesn&#8217;t <a href=\"https:\/\/verywelfit.com\/nutrition\/what-happens-if-you-eat-eggs-everyday-for-30-days\/\" data-wpil-monitor-id=\"2152\">\u0635\u0627\u062f\u0641<\/a> \u0628\u064a\u0646 \u0639\u0634\u064a\u0629 \u0648\u0636\u062d\u0627\u0647\u0627 - \u064a\u062d\u062f\u062b \u0630\u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0641\u0639\u0627\u0644 \u0635\u063a\u064a\u0631\u0629 \u062a\u062a\u0643\u0631\u0631 \u064a\u0648\u0645\u064b\u0627 \u0628\u0639\u062f \u064a\u0648\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you&#8217;re currently wondering <strong>\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641<\/strong>, \u0646\u0635\u064a\u062d\u062a\u064a \u0628\u0633\u064a\u0637\u0629:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0645\u0646 \u062d\u064a\u062b \u0623\u0646\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0646 \u0635\u0628\u0648\u0631\u064b\u0627 \u0645\u0639 \u0646\u0641\u0633\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062f\u0631\u0628 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062d\u062a\u0641\u0644 \u0628\u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u062a\u0630\u0643\u0631 \u0623\u0646 \u0643\u0644 <a href=\"https:\/\/verywelfit.com\/nutrition\/which-type-of-cows-milk-is-good-for-healthy-body\/\" data-wpil-monitor-id=\"2142\">\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u064a\u0648\u0645 \u0647\u064a \u0627\u0633\u062a\u062b\u0645\u0627\u0631 \u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u062c\u0633\u0645\u0643<\/a> \u0633\u0648\u0641 \u0623\u0634\u0639\u0631 \u063a\u062f\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">My shoulders aren&#8217;t perfect, and I still include mobility work in my routine. But today, I move with greater confidence, less stiffness, and a much better understanding of what my body needs. That, to me, has been the biggest success of all.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+5 \u0645\u0635\u0627\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0628\u0626\u0629 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\u0629 (MWM) \u0644\u0638\u0631\u0648\u0641 \u0627\u0644\u0643\u062a\u0641: \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0648\u062a\u062d\u0644\u064a\u0644 \u062a\u0644\u0648\u064a \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34334099\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/34334099\/<\/a><\/li>\n<li>\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u0632\u0644\u064a \u0645\u0639 \u0623\u0648 \u0628\u062f\u0648\u0646 \u062a\u0639\u0628\u0626\u0629 \u0645\u0634\u062a\u0631\u0643\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0639\u062f\u0645 \u0627\u0644\u0639\u0644\u0627\u062c: \u062a\u062c\u0631\u0628\u0629 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0645\u062d\u0643\u0648\u0645\u0629 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35221520\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/35221520\/<\/a><\/li>\n<li>\u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u064a\u0646 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0627\u0644\u0645\u0633\u0646\u0646\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u0632\u0644\u0627\u0642 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17193867\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/17193867\/<\/a><\/li>\n<li>\u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0639\u0644\u0627\u062c\u064a\u0629 \u0644\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0643\u062a\u0641: \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39593648\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/39593648\/<\/a><\/li>\n<li>\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0641\u0648\u0631\u064a\u0629 \u0644\u0644\u062a\u0639\u0628\u0626\u0629 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0623\u0644\u0645 \u0644\u062f\u0649 \u0627\u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0645\u062f\u0648\u0631\u0629: \u062a\u062c\u0631\u0628\u0629 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0645\u062d\u0643\u0648\u0645\u0629 (\u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u062a\u0637\u0648\u0631) \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39571379\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/39571379\/<\/a><\/li>\n<\/ol>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u0648\u0642\u062a \u0644\u0645 \u0623\u0641\u0643\u0631 \u0641\u064a\u0647 \u0623\u0628\u062f\u064b\u0627 \u0641\u064a \u0643\u062a\u0641\u064a. \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0631\u0641 \u0627\u0644\u0639\u0644\u0648\u064a \u060c \u0648\u063a\u0633\u0644 \u0634\u0639\u0631\u064a \u060c \u0648\u0631\u0641\u0639 \u0623\u0643\u064a\u0627\u0633 \u0627\u0644\u0628\u0642\u0627\u0644\u0629 \u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062f\u0648\u0646 \u0625\u0639\u0637\u0627\u0626\u0647\u0627 \u0627\u0644\u0643\u062b\u064a\u0631 ... <\/p>\n<p class=\"read-more-container\"><a title=\"\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641: \u0631\u062d\u0644\u062a\u064a \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0625\u0644\u0649 \u062d\u0631\u0643\u0629 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0648\u0623\u0643\u062a\u0627\u0641 \u0623\u0642\u0648\u0649\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/how-to-improve-shoulder-mobility-my-personal-journey-to-pain-free-movement-and-stronger-shoulders\/#more-11901\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641: \u0631\u062d\u0644\u062a\u064a \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0625\u0644\u0649 \u062d\u0631\u0643\u0629 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0648\u0623\u0643\u062a\u0627\u0641 \u0623\u0642\u0648\u0649\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":10,"featured_media":23553,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[4],"tags":[11231,11234,921,11233,11232,11235],"class_list":["post-11901","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-how-to-improve-shoulder-mobility","tag-how-to-increase-shoulder-mobility","tag-patrick-franco","tag-shoulder-mobility","tag-shoulder-mobility-exercises","tag-shoulder-mobility-test"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11901","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=11901"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11901\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/23553"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=11901"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=11901"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=11901"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}