10 Scoliosis Exercises U ka e Etsa Lapeng

Litaba

• 1. Sefofane se senyenyane
• 2. Fapanya matsoho
• 3. Segwagwa se rapame
• 4. Boto e lehlakoreng
• 5. Klapp
• 6. O haka maoto a hao
• Mesebetsi e meng ea scoliosis
• 7. Tšoara leoto
• 8. Lelefatsa mokokotlo
• 9. Borokho bo nang le bophahamo ba letsoho le leoto
• 10. Ho bula letsoho

Boikoetliso ba Scoliosis bo bontšoa ho batho ba nang le bohloko ba mokokotlo le ho kheloha hanyane ha mokokotlo, ka mofuta oa C kapa S. Letoto lena la boikoetliso le tlisa melemo e kang ntlafatso ea boemo ba mmele le ho imolla bohloko ba mokokotlo mme e ka etsoa makhetlo a 1 ho isa ho a beke, khafetsa.

Scoliosis ke ho kheloha ha mokokotlo ka morao ho nkoang ho le thata ha e le likhato tse fetang 10 ka lehlakoreng la Cobb, e ka bonoang tlhahlobong ea mokokotlo oa x-ray. Tabeng ena, kalafo e tlameha ho bonts'oa ke ngaka ea masapo le ke physiotherapist, ka bonngoe, hobane lintlha tse joalo ka li-scoliosis degrees, lilemo, mofuta oa kotlo, ho tiea le matšoao a hlahisitsoeng a lokela ho tsotelloa. Mokhoa oa ho netefatsa hore na o na le scoliosis ke ona.

Bakeng sa maemo a bonolo a scoliosis, a nang le likhato tse ka tlase ho 10 tsa ho kheloha mokokotlong, boikoetliso ba tokiso ea poso bo ka bonts'oa, joalo ka ba bontšitsoeng ka tlase.

Boikoetliso bo hlahisitsoeng video ke:

1. Sefofane se senyenyane

E eme e lokela ho:

1. Bulang matsoho a lona, ​​joalo ka sefofane;
2. Phahamisa leoto le le leng morao;
3. Boloka 'mele oa hau o leka-lekane boemong bona metsotsoana e 20.

Joale le uena u lokela ho etsa se tšoanang ka leoto le leng le phahamisitsoeng.

2. Fapanya matsoho

Ho bua leshano ka mokokotlo oa hau ho lokela:

1. Koba maoto 'me u boloke mokokotlo oa hau fatše;
2. Phahamisa letsoho le le leng ka nako, o ama fatše (ka morao ho hlooho ea hau) ebe o e khutlisetsa sebakeng sa ho qala.

Boikoetliso bona bo lokela ho phetoa makhetlo a 10 ka letsoho le leng le le leng hape makhetlo a 10 ka matsoho ka bobeli ka nako e le 'ngoe.

3. Segwagwa se rapame

U robetse ka mokokotlo u kentse matsoho mahlakoreng, u lokela ho:

1. Tšoara bohato ba maoto a hao mmoho, o boloka mangole a hau a arohane, joalo ka senqanqane;
2. Otlolla maoto nako e telele kamoo u ka khonang, ntle le ho thibela bohato ba maoto a hau.

Qetellong, lula maemong ao metsotsoana e 30.

4. Boto e lehlakoreng

O robala ka lehlakoreng la hau o lokela ho:

1. Ts'ehetsa setsoe fatše, ka nqa e ts'oanang le lehetla la hau;
2. Phahamisa kutu fatshe, o boloke mola o rapameng.

Tšoara boemo bona metsotsoana e 30 ebe u theoha. Pheta makhetlo a 5 lehlakoreng ka leng.

5. Klapp

Lula maemong a litšehetso tse 4, matsoho le mangole a phomotse fatše ebe o lokela ho:

1. Otlolla letsoho le leng pele, o lule litulong tse 3;
2. Otlolla leoto ka lehlakoreng le leng, u lule litsing tse peli.

Tšoara metsotsoana e 20 u le boemong bona ebe u chencha letsoho le leoto.

6. O haka maoto a hao

Ho bua leshano ka mokokotlo oa hau ho lokela:

• Koba mangole 'me u haka maoto ka bobeli ka nako e le' ngoe, haufi le sefuba;

Tšoara boemo bona metsotsoana e 30 ho isa ho e 60.

Mesebetsi e meng ea scoliosis

Ntle le boitlhakiso bo bonts'itsoeng video, ho na le tse ling tse ka sebelisoang ho fapanyetsana ka nako.

7. Tšoara leoto

O robetse ka mokokotlo, o lokela ho boloka maoto a otlolohile fatše ebe o:

1. Koba leoto le le leng ebe u beha matsoho ka tlasa lengole;
2. Tlisa leoto ho ea kutu.

Joale o lokela ho ikoetlisa ka leoto le leng. Etsa makhetlo a 10 ka leoto ka leng.

8. Lelefatsa mokokotlo

Ho robala ka lehlakore mme o khumame ka mangole o lokela ho:

1. Beha mangole ka bobeli ka ho le letšehali ka nako e le 'ngoe;
2. Ka nako e ts'oanang ha o fetolela hlooho lehlakoreng le leng.

O tlameha ho pheta makhetlo a 10 lehlakoreng ka leng.

9. Borokho bo nang le bophahamo ba letsoho le leoto

Ho bua leshano ka mokokotlo oa hau ho lokela:

• Phahamisetsa matsoho a hau kaholimo ho hlooho ea hau mme o lule maemong ao
• Phahamisa letheka fatše, u etse borokho.

Pheta borokho makhetlo a 10. Joale, e le mokhoa oa ho ntšetsa pele boikoetliso, o lokela, ka nako e ts'oanang, ho phahamisa letheka fatše, o boloka leoto le le leng le otlolohile. Ho theoha, o tlameha ho qala ka ho ts'ehetsa maoto ka bobeli fatše, ebe o theoha kutu. U tlameha ho pheta-pheta makhetlo a 10 leoto ka leng le le moeeng.

10. Ho bula letsoho

Ho robala ka lehlakore u kobehile maoto u lokela ho:

• Beha matsoho ka pele ho 'mele oa hau,' me matsoho a lona a kopane
• Khutlisa letsoho la hau, u lula u shebile letsoho la hau, ho ea kamoo u ka khonang.

U lokela ho pheta boikoetliso bona makhetlo a 10 ka letsoho ka leng.