Ho Etsa Litlhapi Hoseng

Ho otlolla hoseng ke tsela e ntle ea ho "tsosa" mesifa ea hau, 'me u ba lokise letsatsi. Ho otlolla ho lokolla 'mele oa hao ha o ntse o eketsa phallo ea mali ho mesifa ea hau.
Ho kenyelletsa hoseng ho kenella ts'ebetsong ea hau ea letsatsi le letsatsi ke mokhoa o motle oa ho qala letsatsi ka leng. Tobetsa li-link tse ka tlase ho ithuta lenaneo le bonolo le le sebetsang la ho ikoetlisa hoseng.

Pele o qala sena, kapa lenaneo leha e le lefe la ho ikoetlisa, hlahloba le ngaka ea hau ho etsa bonnete ba hore boikoetliso bo bolokehile hore u bo etse. Emisa boikoetliso leha e le bofe bo baka bohloko.

Qala hoseng ha u sireletsa mokokotlo oa hao ka ho hatisa mofuthu ho ikoetlisa . Ena ke mofuta oa boikoetliso ba McKenzie bo thusang ho khutlisa morao sebakeng se setle sa ho qala letsatsi la hau. Thetsa ka mpeng ea hao ka matsoho a hao ka boemo bo sutumetsang. Phomola mokokotlo le letheka, 'me u butle butle-butle' mele oa hao o ka holimo, u lumelle mokokotlo oa hao hore o fihle holimo. Tšoara boemo bona ka metsotsoana e 'meli, ebe u lokolla. Pheta ka makhetlo a 10.

Hoseng ho otlolla Lumbar Flexion

E le hore u khone ho otloloha ka morao, etsa liteko tse lutseng tsa lumbar pelxion . Sena se otlolohile haeba u e-na le spinal stenosis .

• Lula moeling oa bethe ea hau le maoto a hau fatše.
• Tlohela holimo, fihla matsoho a hao ho ea maoto.
• Tlosa mokokotlo oa hau.
• Tšoara palo ea 10.
• Pheta ka makhetlo a 5 hape.

O tlameha ho ba hlokolosi ka ho otloloha hona ha o na le sesepa sa bulge kapa herniated mokokotlong oa hau. Koetliso ena e ka beha khatello ea kelello ho sesebeleng sa hau, e baka bohloko bo boholo. Haeba seo se etsahala, emisa boikoetliso 'me u hlahlobe ngaka ea hau hang-hang.

Hoseng ho Neck Mobility

Tsela e bonolo ea ho robala molala ke ho otlolla molala. Mona ke tsela eo ue etsang:

1. Lula u le moeling oa bethe ea hao le maoto a hau fatše.
2. Fetola molala oa hau ka selikalikoe, u ama litsebe tsa hau mahetleng a hau.
3. Potoloha butle-butle ka mahlakoreng a mabeli ho ea ka makhetlo a 5.
4. Potoloha butle-butle ka k'haravene ho ea ka makhetlo a 5.

Li-Shrugs tse Mahetla

Tlosa mahetla a hau ka setulo sa mahetla, joaloka ena:

1. Lula u le moeling oa bethe ea hao le maoto a hau fatše.
2. Senya mahetla a hao ho fihlela litsebeng tsa hau.
3. Pheta ka makhetlo a 10 hape.

Mahetla a hoseng a otlolla

Etsa sekoti sa rotator le mahetleng a phetse hantle le mahetleng a mahetleng. Tsela ena ke ena:

1. Emela haufi le bethe ea hau.
2. Laola menoana ea hao hammoho.
3. Phahamisa matsoho holim'a hlooho ea hau, liatla tsa ka holimo.
4. Phahamisa ho otlolla likhopo tsa hau.
5. Tšoara palo ea 10.
6. Pheta ka makhetlo a 5 hape.

Etsa bonnete ba hore u shebeletse ntho leha e le efe ea pinching kapa e utloisang bohloko mahetleng ha u ntse u etsa sena. Haeba u utloa bohloko ba mahetla ha u ntse u otlolla, khaotsa ho ikoetlisa hang-hang.

Bonus: Ho Fetoha ha Mahetla Ho Otloloha ka Tlou

Lumbar Flexion e emeng

Tlosa mokokotlo oa hau ka lumbar e eme. Tsela ena ke ena:

1. Lula u le haufi le bethe ea hau.
2. Tloha ebe u ama menoana ea hao menoaneng ea hau ha u ntse u khumama ka mangole.
3. Tšoara palo ea 10.
4. Pheta ka makhetlo a 5 hape.

Kamehla ke khopolo e ntle ea ho khumamela ka morao ka makhetlo a 'maloa ka mor'a hore u kene ka pele. Etsa likopi tse seng kae tse emang morao ka mor'a ho ikoetlisa pele.

Tšoaea ea Quad e otlolohileng

Ho otlolla mesifa ea quadriceps ka pel'a lirope tsa hau, ema 'me u khomarele ntho e tsitsitseng. Khutsa ka mangole ebe u tšoara maqeba a hao ka letsoho le le leng. Tšoara leoto la hao ka metsotsoana e 15. Pheta ka makhetlo a mararo.

Hona joale o lokela ho otloloha mme o itokiselitse ho qala letsatsi la hau.