Ho ikoetlisa "koena": tlosa bohloko morao

A sete ya dira dithutiso "koena" bakeng sa mokokotlo e entsoe ka variants robong tsa twists 'mele le variants e fapaneng ya maoto le litokisetso tse reretsoeng ho thibela le ho alafa mathata a tsamaiso ea musculoskeletal (haholo-holo lesapo la mokokotlo), sililoa litho tse ka hare le ea liphallelo e bohloko ho tloha morao le mesifa pelvic. Ho qapa chiropractor Australia ka lebaka la lintho tse hlokometsoeng ba phetha mesebetsi ea lesapo la mokokotlo oa koena, e leng ha ho mohla o ile a pepesa ho ts'enyeho le deformation.

Lewa lena e fumaneha bakeng sa batho ba lilemo leha e le efe le ho tšoaneleha 'meleng, ha a hloke sebaka haholo kapa thepa e khethehileng: feela mmetsheng tšesaane kapa kobo, ho bua leshano fatše.

Maemong a mang, ho ikoetlisa le

A sete ya dira dithutiso "koena" bakeng sa mokokotlo e bontšoa ho le matšoao tse latelang le pathologies:

• ka cervical le lumbar sciatica;
• bolwetse sacral;
• osteochondrosis;
• intervertebral hernia le protrusion.

Le hape e sebelisoa bakeng sa ho mesifa spasm ea lumbar le noka, le piriformis mesifa lefu, ho ba teng ha liketsahalo zastoynyeh ka litho tsa pelvic le mafu a ea tse silang lijo le setuloana. A re ke re sheba kamoo ho etsa sena.

makgetheng tshebetso

The khethehileng tsa "koena" ho ikoetlisa ho helical chenchana tsa 'mele ha hlooho e retelehela ho lehlakoreng le leng,' me ka maoto beisine ho e 'ngoe, ka lebaka leo, etsa hore lesapo la mokokotlo sotha.

Puso ka sehloohong - ke ho mamela maikutlo a hao, ho qoba bohloko bo a hlobaetsang le le mekhatlo e bohale ka ho fetisisa. Ha rea lokela ho hang-hang ho etsa molumo e khōloanyane ea ho sisinyeha, ho hlokahala hore ho fana ka 'mele ho sebelisoa ho mofuthu tsoha. All phethile ka sotha 8 (a mane lehlakoreng ka leng), le ka 3-4 metsotsoana lokela nka ho lokisa sepeiti sa maemo a sothehileng.

E mong le e mofuta oa ho ikoetlisa "koena" ho ho phethwa ka butle 'me ka hloko, ho shebella le boikhathollo tsa mesifa le tendons traction. Ho hema e lokela ho ba tse tharo-tlhakore, nako e telele-huleloa le ka nko. Boemong ba ka lekhetlo la pele e na le ho hema, 'me ka nako e tsamaea - le phefumoloho.

Ho phaella moo, e kgothaletswa ho etsa dira dithutiso ka mpeng letho. Ho bohlokwa haholo qetellong ea mananeo tsohle e lokela ho etsa hore mele ea boikhathollo - feela leshano ka morao ea hao le matsoho a otlolohileng le maoto 'me mahlo a koaloa ha a tšoere mesifa eohle ea' mele le boemong ba phutholohile ka ho feletseng.

№1 le literata

Letotong lena la ho ikoetlisa "koena" o entsoe ka bophahamo ba modumo bonyane:

1. Ho bua leshano ka morao - maoto a otlolohile, ka bophara ka mahetla ntle, matsoho behelloa ka thōko e le hore ya ho theha e mola le 'ngoe - ho etsa fellang kateng' mele oa hae ho ea ka lehlakoreng le leng, 'me hlooho - ho e' ngoe.
2. Qalang boemo ba ho tšoana, empa serethe ba leoto le leng ho beha ka menoana ea e mong, etsa bonnete ba hore boemo ba maoto ha ho boloka 'mele o retelehelang ho.

№2 le literata

Ha ho ikoetlisa "koena" boemong ba bobeli, ho fihlela moo ho khonehang, ho e fixation ntlha inspiratory khefu bakeng sa metsotsoana 4-8:

1. Mangole sothoe maoto theha e hlaha ka lehlakoreng le ya 90 °. Leqaqailaneng la leoto le leng ha a ntse a mashano a mang holim 'a lengole' me 'mele o itlammeng le noka fellang ka litaelo bo fapaneng. Tlhokomelo ea lokela ho nkoa ka ho mahetleng 'me matsoho a ba ne ba ka thata-thata petelitsoe ho fatse.
2. Maoto a ikemiselitse ka mangole 'me a beha batsi ho feta bophara ka mahetla. Ntle le ho nka maoto a hae theoha fatse, 'me feela ho retelehela bona, a etsa U-mathoasong a kutu le noka ho lehlakoreng le leng,' me hlooho - ho e 'ngoe. Ha e fellang kateng le hore leoto, e leng haufi le fatše, ka ho feletseng e tobane.

le literata №3

A boemong ba boraro ya ho rarahana ho ikoetlisa "koena" bakeng sa morao, e leng ile a lumella nako e telele, ho tloha ka motsotso e mong fixation ka Phetoho feela 'matseliso hare e tjena:

• Maoto a ikemiselitse ho mangoleng a sa le hlaha ka lehlakoreng le ya 90 °, kapa hanyenyane lirope kholoanyane ka thata-thata 'moho, le maoto a moeeng' me mangole a tšoanang le ho oa lesika la manonyeletso noka. Etsa fellang kateng 'mele oa hae e le hore letheka la hae a' na a ba kobang angle 'me ka bonolo ka behang fatše (haeba ho khoneha). Ho e sa lumelloa ho etsa motsamao tšohanyetso kapa laoleheng leoto lerotholi ho fatse.
• Molao-motheo o tšoanang oa ho dipehelo tsa maoto le ho fallela, empa ka nako e 'qetellong ho otlolla leoto, e leng e teng ka holimo le ho leka letsoho la hae ho ama haufi le moo, u ka boela ua nehelana hanyane hula ka sock fetang leoto.
• Letona maoto phuthella hanyenyane sothoe letšehali leoto e le hore 'mele oa leoto la hae le letona tšoaroa ka mete letšehali (boemong ba, yoga e bitsoa maoto a garudasanoy). Etsa retelehelang ho setseng ho noka, kahoo ea fihla molumo kapa sensations. Ha ba ruile, e kgothaletswa ho bua leshano ka boemo ba ena e ka bang ka 30 metsotsoana e, ho hema ka ho teba 'me evenly.

tsa boitlhakiso eketsehileng ho ntlafatsa phallo ea mali hammoho moleng mokokotlo

ka bonahala tsena le tsona di a tlosoa hatha yoga e ka go ikatisetsa le lekoa ka lithuto tse ngata le lingaka, phello ea lenaneo la liphallelo la spasms mesifa etsahala hoo e ka bang hang-hang! Nka ho satalla le ho ruruha, ho hema le fetoha ho feta ntle ho tefo, kahoo litokisetso tsena ba kgothaletswa bakeng sa batho ba nang le mafu a ea le ho hema 'me tsamaiso ea pelo le methapo. Boemo ka sehloohong - the adequacy ya tshebetso:

• Ho bua leshano ka mpeng ea hae, ba hlantholla letsoho ka kotloloho le letona ho palema setse ho ea holimo 'me sebaka e le hore borashe le o ne a robetse a bataletseng ka mahetla mola kopanetsoeng, le letsoho bobeli e theolela fatše hammoho' mele, 'me hape phuthoa tsoa, palema tsoha. 'Mele oa ho bua leshano ka letsohong le letona e le hore e hantle ka mola oa collarbone kapa tlase, empa e se ka tlase sternum ena. Hema ka botebo, ka sebaka pakeng tsa le di-blades ka mahetla, o leka ho boloka sebaka sena e ngata kamoo ho ka khonehang nakong inhalation senola. boemo ba ho ba ho tswa ho metsotsoana e 30 ho ea ho metsotso e ka, haeba le shoohlo ea menoana ea tla ba - u se ke ua tšoenyeha, e le tloaelo e etsahala. Ha o Tsoa boemo ba matsohong a lula tshisinyo chitja ka setsi le phutholoha hammoho mele fatše bakeng sa metsotsoana 10-20. Pheta ka lehlakoreng le leng.

• Ho bua leshano ka mpeng ea hao, nka ka letsohong le letona ka ho le letona 'me o tobetsa ka thata-thata khahlanong le bolelele eohle ea matsoho a ho fatse. Ho ka kotloloho, 'me lifate tsa palema se lumellana le e kopanetsweng mahetla. Hloko furalla 'mele oa letsoho la (e ha e susumelletsa!), Phetla lehlakoreng le koba mangole hao, leka ho sutumelletsa ka sefubeng, ho boloka scapula le manonyellong a lehetla morao. Lokisa metsotsoana e 30, ka nako eo ho phomola le ho pheta ka lehlakoreng le leng.