Bohloko ba morao bo ka bakoa ke boemo bo bobe ba 'mele

Litaba

• Mokhoa oa ho qoba bohloko ba morao
• 1. Ho ikoetlisa kamehla
• 2. Apara liaparo tse ntle
• 3. Lula hantle
• 4. Ho phahamisa litšepe ka nepo
• 5. Robala boemong bo nepahetseng

Boemo bo bobe bo ka baka bohloko ba mokokotlo, kaha bo kenya letsoho ho fokolisa mesifa ea mokokotlo, e ka lebisang liphetohong tsa sebopeho tse amang mokokotlo, joalo ka disc ea herniated, scoliosis, hyperkyphosis kapa mokokotlo oa mokokotlo, mohlala.

Ho se be boemong bo botle ba nako e telele ho ka baka tšenyo ea sistimi ea methapo, e lebisang ho ho sisinyeha le ho felloa ke matla matsohong kapa maotong. Ntle le moo, e ka boela ea etsa hore mesifa ea mpa e fokotsehe, e rate ho ntlafatsoa ha litho tsa ka mpeng mme e siee mpa e le kholo le ho feta.

Mokhoa oa ho qoba bohloko ba morao

Ho fihlela boemo bo botle ho kgothaletswa:

1. Ho ikoetlisa kamehla

Tsela e molemohali ea ho lokisa boemo ke ka ho ikoetlisa ka botlalo, joalo ka ho sesa kapa ho ikoetlisa ka metsi. Boikoetliso bona, ntle le ho sebetsa karolong ea phefumoloho, bo khothaletsa ho hema hamolemo, bo boetse bo matlafatsa mesifa ea mpa le ea mokokotlo, e ratang ho ema hantle.

Ntle le moo, tloaelo ea Pilates le boitlhakiso ba Global Postural Reeducation, e kenyellelitsoeng ho physiotherapy, le tsona li ka kenya letsoho ntlafatsong ea boemo ba 'mele.

Shebella video e latelang 'me u bone hore na u ka etsa letoto la lithupelo tsa Pilates tse ntlafatsang boemo ba hau joang:

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2. Apara liaparo tse ntle

Ho lokela ho aparoe liaparo tse bobebe tsa boholo bo nepahetseng, 'me tse tenya haholo li lokela ho qojoa, e le hore motho a tsebe ho lula a eme hantle ntle le bothata. Ho phaella moo, lieta li lokela ho tšehetsa maoto a hau hantle 'me ka hona lirethe tse phahameng haholo ha li khothalletsoe. Bona kamoo u ka roalang lieta tse phahameng ntle le ho senya mokokotlo oa hau.

3. Lula hantle

Tsela eo motho a lulang fatše mosebetsing, nakong ea lithuto kapa lijong, mohlala, e na le tšusumetso e kholo maemong le mokokotlong. Ka hona, ho bohlokoa hore motho a utloe hantle, a phomotse maoto fatše, a qoba ho tšela maoto le ho boloka mekokotlo ea bona e ts'ehetsoe hantle setulong.

Ho phaella moo, matsoho a tlameha ho tšehetsoa hantle tafoleng, joalokaha ho bontšoa setšoantšong.

4. Ho phahamisa litšepe ka nepo

Ha ho hlokahala ho phahamisa ntho e boima, tlhokomelo e tlameha ho nkuoa ho khumama mangole ha e theoha mme kamehla o lule o otlolohile morao. Leha ho le joalo, motho o tlameha ho qoba ho phahamisa lintho tse boima haholo, haholo haeba motho a lula a tšoeroe ke bohloko ba mokokotlo.

5. Robala boemong bo nepahetseng

Boemo bo loketseng ka ho fetesisa ba ho robala bo ka lehlakore, ka 1 mosamo hloohong le a mang lipakeng tsa mangole, ho qoba ho sotha noka mme ka lebaka leo ho potoloha ha mokokotlo. Ho robala ka mokokotlong, o lokela ho khetha ho sebelisa mosamo o tlase ho ts'ehetsa hlooho ea hau le ho beha mosamo o phahameng tlasa mangole ho boloka mokokotlo oa hau o ts'ehetsoa hantle holim'a materase.

Sheba malebela ana le a mang video e latelang, le physiotherapist ea rona: