Ho ikoetlisa ho kokobetsa bohloko ba morao

Litaba

• Ho otlolla mokokotlo oa mokokotlo
• Ho otlolla mokokotlo oa mokokotlo
• Ho otlolla mokokotlo oa lumbar

Ho ikotlolla ha mokokotlo ho thusa ho kokobetsa bohloko ba mokokotlo ka lebaka la boemo bo bobe ba mmele, mohlala, ho eketsa ho saroloha, ho ntlafatsa phallo ea mali, ho fokotsa khatello ea maikutlo manonyellong, ho ntlafatsa maemo le ho matlafatsa boiketlo.

Ho otlolla mokokotlo ho lokela ho etsoa hanyane ka hanyane mme ho ka baka bohloko bo fokolang, empa haeba e baka bohloko bo bohloko, bo tsejoang ka hore ke bohloko ba mokokotlo, bo u thibelang ho otlolla, o lokela ho emisa ho otlolla.

Pele a ikoetlisa, motho ka mong o lokela ho itlhatsoa ka metsi a chesang kapa ho beha compress e chesang mokokotlong, haholoholo ha o opeloa ke mokokotlo, ho futhumatsa mesifa le ho nolofatsa. Bona mokhoa oa ho etsa compress lapeng ka video e latelang:

Mehlala e meraro ea boikoetliso ba mokokotlo e ka ba:

Ho otlolla mokokotlo oa mokokotlo

Litsela tsena li ntle bakeng sa ho imolla bohloko molaleng, mahetleng le mokokotlong o kaholimo, o atisang ho ba thata haholo ka lebaka la mokhathala kapa khatello ea maikutlo ea letsatsi le letsatsi.

Ho otlolla 1

Ho otlolla 1

Beha matsoho ka morao ho hlooho ea hau mme o e tlise pele ebe oa khutla. Joale, ka letsoho le le leng feela, hula ka lehlakoreng le letona le ka lehlakoreng le letšehali, u lule metsotsoana e 30 sebakeng ka seng.

Ho otlolla 2

Ho otlolla 2

Ho robala ka hlooho ho tsoa lempara, ho ts'ehetsoa letsohong la setsebi, ho lokolla hlooho ka botlalo matsohong a setsebi, ha a ntse a tlameha ho 'hula' hlooho ho uena.

Ho otlolla 3

Ho otlolla 3

Ka boemo bo tšoanang, setsebi se lokela ho lebisa hlooho ea mokuli ka lehlakoreng le leng, ho le letšehali sebakeng sena metsotsoana e 20. Ebe u lebisa hlooho ea hau lehlakoreng le leng.

Ho otlolla mokokotlo oa mokokotlo

Litsela tsena li ntle bakeng sa ho imolla bohloko bo amang bohare ba mokokotlo bo tlisang phomolo hanghang lipontšong.

Ho otlolla 4

Ho otlolla 4

Ho tloha boemong ba litšehetso tse 4, leka ho phomola selelu sefubeng 'me u qobelle mokokotlo oa hau ho ea holimo, u ntse u le maemong a bontšitsoeng setšoantšong se ka tlase.

Ho otlolla 5

Ho otlolla 5

U lutse u kobehile maoto, phahamisa letsoho le le leng joalokaha ho bontšitsoe setšoantšong se ka tlase. Lula sebakeng sena metsotsoana e 20.

Ho otlolla 6

Ho otlolla 6

Hlalosa maoto a hau hanyane, ha o ntse o phahamisa matsoho, o a kopanya holim'a hlooho ea hau, o sekamisetsa 'mele oa hau ka lehlakoreng le letona ebe o ea ka lehlakoreng le letšehali, o lula metsotsoana e 30 maemong ohle.

Ho otlolla mokokotlo oa lumbar

Litsela tsena li ntle haholo bakeng sa ho imolla bohloko ba morao bo hlahang ka lebaka la mokhathala kapa boiteko ba ho phahamisa boima, kapa nakong ea bokhachane.

Ho otlolla 7

Ho otlolla 7

Lula u le maemong a bonts'ang setšoantšo metsotsoana e 20.

Ho otlolla 8

Ho otlolla 8

Ha mangole a kobehile 'me maoto a hao a le fatše, tlisa lengole le leng sefubeng bakeng sa metsotsoana e 30 ho isa ho e 60, ebe u pheta bakeng sa lengole le leng ebe u qeta ka bobeli, joalo ka ha ho bonts'itsoe setšoantšong.

Ho otlolla 9

Ho otlolla 9

Lula u le maemong a bonts'ang setšoantšo metsotsoana e 20. Ebe o e etsa ka leoto le leng.

Litsela tsena li ka etsoa le nakong ea bokhachane, leha ho le joalo, ho na le boikoetliso bo bong bo otlolohileng boimana bo ka etsoang mothating ona ho imolla bohloko ba morao.

Ho otlolla ho ka etsoa letsatsi le leng le le leng, haholo haeba motho a e-na le bohloko ba mokokotlo. Leha ho le joalo, ho bohlokoa ho buisana le ngaka ho lekola sesosa sa bohloko ba mokokotlo bo ka bang disc ea herniated, mohlala. Tabeng ena, ho otlolla li-discs tsa herniated ho lokela ho etsoa tlasa tataiso ea ngaka kapa physiotherapist, ea ka supang tse ling tse otlollang kamoo ho hlokahalang ke motho ka mong.

Sheba boikoetliso bo bong bo otlollang:

• Ho ikoetlisa ho otlolla mosebetsing
• Ho otlolla bohloko ba molala
• Ho ikoetlisa bakeng sa maoto