Lumbar Stretches: Mokhoa oa ho Etsa Boikoetliso

Litaba

• Ho ikoetlisa 1 - Ho robala ka mokokotlong
• Ho ikoetlisa 2 - Ho robala ka mpeng
• Koetliso ea 3 - E eme

Ho ikoetlisa le ho matlafatsa mesifa e ka tlase ea mokokotlo ho thusa ho eketsa motsamao o kopanetsoeng le ho tenyetseha, hammoho le ho ema hantle le ho imolla bohloko ba mokokotlo.

Ho otlolla ho ka etsoa hoseng haholo, nakong ea khefu mosebetsing, ho fokotsa tsitsipano ea mesifa, kapa bosiu, nakong ea ho robala, ho robala u phutholohile haholoanyane.

Ho ikoetlisa 1 - Ho robala ka mokokotlong

Litsela tse latelang li lokela ho etsoa ka motho ea robetseng ka mekokotlo kapa tšehetso e ntle:

1. Beha matsoho holim'a hlooho ea hau, u a otlolle ha u ntse u otlolla maoto. Tsoela pele ho otlolla metsotsoana e 10 'me u phomole;
2. Koba leoto le leng ebe o boloka le leng le otlolohile. Ebe, phahamisa leoto le otlolohileng, ka thuso ea thaole e lutseng leotong, e le ho etsa angle ea li-degree tsa 45 ka fatše kapa hore leoto le be bophahamong ba lengole le leng. Lula boemong bona metsotsoana e 10, u phomole 'me u phete makhetlo a 5. Ebe u ikoetlisa ka leoto le leng;
3. E ntse e le maemong a ts'oanang, koba leoto le leng, u tšoere lengole haufi le sefuba, metsotsoana e 10. Joale, boikoetliso bo ts'oanang bo lokela ho etsoa ka leoto le leng, ho pheta makhetlo a 5 ho le leng le le leng;
4. Koba mangole ka bobeli ebe o a suthisetsa kantle kantle, o potoloha maoto e le hore maoto a ka kopanngoa, o otlolla mangole ka hohle kamoo ho ka khonehang, 'me o tšoare metsotsoana e 10. Phomola 'me u phete makhetlo a 5. Boemo bona bo ka baka mathata a manyane, leha ho le joalo, haeba motho a le bohlokong, o lokela ho qoba ho hasanya mangole ho fihlela joale;
5. Tsamaisa maoto, arola mpa 'me u phahamise letheka, u lule u le sebakeng sena metsotsoana e 10. Phomola 'me u phete boikoetliso makhetlo a 5;
6. Etsa hore mangole a hao a kobehe, beha matsoho ka morao ho hlooho ea hao, o a phahamise ho fihlela mahetla a phahama fatše, ao tšoere ka boemo bona metsotsoana e 10. Pheta makhetlo a 5.

Ho ikoetlisa 2 - Ho robala ka mpeng

Boikoetliso bo latelang bo lokela ho etsoa le motho ea robalang ka mpeng materaseng kapa tšehetso e ntle:

1. Robala ka mpeng, u phomole litsoeng, u boloke mesifa ea hau ea mokokotlo e phutholohile 'me hlooho ea hau e eme hantle, u lule boemong bona metsotsoana e 10. Pheta makhetlo a 5;
2. Beha mosamo ka tlasa mpa le o mong tlasa phatla ebe u itšoarella ka maraong. Phahamisa leoto la letsoho le letona le le letšehali metsotsoana e 10 ebe u pheta ka leoto le letšehali le le letona. Pheta boikoetliso makhetlo a 5.

Koetliso ea 3 - E eme

Boikoetliso bo latelang bo lokela ho etsoa bo eme, mokatong o tloaelehileng:

1. Ha maoto a hao a le bophara ba mahetla, beha matsoho thekeng;
2. Butle-butle letheka la hao ho ea ka ho le letšehali, ka pele le ka ho le letona le ka morao le ho pheta hape;
3. Ebe u pheta mehato e fapaneng, ho ea ka ho le letona, ka pele, ka ho le letšehali le ka morao, 'me u phete hape;
4. Qetellong, theola matsoho 'meleng oa hau.

Boikoetliso bona ha boa lokela ho etsoa ke batho ba lemetseng mokokotlong kapa ba sa tsoa etsoa opereishene.