Ka Sehloohong >> Bophelo Bo Botle >> Boikoetliso bo holimo ba 5 bo holimo bakeng sa Sciatica le mahlaba a morao

Boikoetliso bo holimo ba 5 bo holimo bakeng sa Sciatica le mahlaba a morao

boikoetliso bo tlase morao

Maamerika a ka bang limilione tse 31 a na le mahlaba a tlase mokokotlong ka nako efe kapa efe. Joaloka naha, re sebelisa chelete e ka bang $ 50 limilione tse likete selemo se seng le se seng bohloko ba morao le sciatica.

Joale re ka etsa eng ka mekokotlo ee eohle e tlotsitsoeng? Ho loantša bohloko ba mokokotlo, lingaka li khothaletsa ho ikoetlisa hantle le ho ikoetlisa le ho matlafatsa boikoetliso. Re kopile Pilates le setsebi sa boikoetliso, Kim MacKenzie, ho khothaletsa 5 ea boikoetliso bo botle ba morao ho thibela bohloko ba morao bo tlase. Kim ke pula-maliboho lefats'eng la bophelo bo botle le boikoetliso - ha se Miss Norway 2014 feela, empa hape ke 'muelli oa bophelo bo botle oa WEGO o khothalletsang litšoantšo tse phetseng hantle tsa' mele ho banana mme o phahamisa tlhokomeliso ka mathata a ho ja.

Mofumahali Norwary oa selemo sena hape ke Mopresidente oa 'Mele oa Seqha Back Stretching Chair, e leng setulo sa mantlha se matlafatsang seo u ka se sebelisang joalo ka setulo sa tafole le sesebelisoa sa ho otlolla le ho matlafatsa mokokotlo oa hau o ka tlase.

Koetliso ea morao-rao ea 1: Keketso ea morao

Boikoetliso ba morao-rao

Boikoetliso bona bo botle bakeng sa ho matlafatsa mesifa ea morao ntle le boiteko bo matla.

Tlhokomelo ea mantlha ea mesifa: Li-Spinal Extensors, Core, Glutes

~ Ho bua leshano, sefahleho se shebile fatše, ho hema moea.
~ Exhale kopanya mokokotlo oa hau.
~ Inhale, phahamisa sefuba le maoto a hau fatše, o kokotletse mokokotlo katolosong.
~ Exhale, theola mokokotlo ho qala boemo.
~ Pheta 5-7x

Khetho e 'ngoe:
Ha morao o ntse o atolosoa…
~ Inhale 'me u bule matsoho a hau ho T, e tsamaellanang le mahetla a hau
~ Exhale le ho penya matsoho a hau mahlakoreng a hau, ho kopanya lats tsa hau (mesifa ea morao)

Boikoetliso ba morao 2: Ho koala

Ho ikoetlisa ka borokho

Haeba mokokotlo oa hau o tlase o kile oa ikutloa o le thata, boikoetliso bona ke ba hau! Ho koala ho shebane le ho bua ka mokokotlo, ho tla thusa ho otlolla li-vertebrae tse u fang phomolo mokokotlong o ka tlase.

Tsepamiso ea kelello ea mesifa ea mantlha: Hamstrings, Glutes, Core, Paraspinals

~ Lala u shebile fatše, u khumame ka mangole 'me u kentse maoto fatše. Inhale ho itokisetsa.
~~ Exhale 'me u phunye lesapo la hao butle butle.
~ Tsoela pele ho theola mokokotlo oa hau fatše, o phahamisa letheka, ha o ntse o boloka maqhubu a hau a kaholimo le mahetla fatše.
~ Inhale ho tšoara kaholimo ho borokho.
~ Exhale, rallela lesapo la mokokotlo lesapo la mokokotlo le le leng ka nako fatše ho khutlela morao ho qala boemo.
~ Pheta 5-7x

Koetliso ea 3 ea morao-rao: Plank

Boikoetliso ba morao

Ena ke e 'ngoe ea lithupelo tse ntlehali ho matlafatsa' mele oohle oa hau. Etsa bonnete ba hore o etsa boikoetliso bona hantle ka ho thunya noka haholo, molemong oa ho boloka mokokotlo oa hau o tlase hore o se thelle, o ka etsang seo o sa se batleng - beha khatello mokokotlong oa hau o ka tlase.

Tsepamiso ea kelello ea mesifa ea mantlha: Core, Pectorals, Scapular Stabilizers, Latissimus Dorsi

~ Ha u shebile fatše, otlolla matsoho ka pel'a sefahleho sa hau, u behe matsoho a hau fatše ka sebopeho sa V.
~ Khutlela maotong a hao u eme lepolankeng, u behe mahetla a hao ka kotloloho holima matsoho a hao, 'me u otlolotse noka, u sebetsane le mantlha,' me u hokahantsoe le 'mele.
~ Tšoara 'me u phefumolohe bonyane meea e 10 e telele, u hule ka mpeng' me u tobane le noka haholo ka moea o mong le o mong o tsoang.

Koetliso ea morao-rao ea 4: Ntja e theohelang

Boikoetliso bo tlase ba ntja

Makhetlo a mangata, mahlaba a tlase a morao a ka hlaha ka lebaka la mesifa e thata. Ntja e theohelang, ha u khone ho otlolla mokokotlo oa hau feela le ho matlafatsa matsoho a hau, empa hape o khona ho otlolla likhoele tsa hau.

Tsepamiso ea kelello ea mesifa ea mantlha: Ho otlolla mokokotlo, ho tiisa mahetla, Hamstrings

~ Ema e otlolohile, beha matsoho fatše, u tsamaise matsoho a hau ka pele ho maoto a hau ka maoto a mabeli ho isa ho a mararo.
~ Ho phahamisetsa mofeng oa hau holimo leholimong, tobetsa lirethe tsa hau fatše. (Haeba ba sa khone ho ama, ho lokile ka ho felletseng, thabela feela ho otlolla.)

Koetliso ea morao-rao ea 5: Stretch ea mmele o felletseng ka botlalo

Ho otlolla ka botlalo ka morao

Ho khumama ka morao ho na le litlamorao tse ngata 'meleng oa hau, ho potoloha ho eketsehileng le ho tenyetseha, boemo bo ntlafetseng ba mmele, matla a ntlafalitsoeng,' me e matlafatsa mokokotlo oa hau! Phomola karolong ena letsatsi lohle. Haeba u se na seqha sa 'mele, u ka leka ho koba morao holim'a bolo ea boikoetliso kapa bokaholimo bo bong bo chitja.

Tsepamiso ea kelello ea mesifa ea mantlha: Ho tenyetseha ha mokokotlo, Core, sefuba le Psoas

~ Lula ntlheng ea ho thekesela ea The Body Archer, e ka bang lisenthimithara tse 4-5 hole le bohale, maoto a hau a tiisitsoe fatše, 'me mangole a hao a kobehile.
Hula moea, o kokotse matheka a hao, ha o ntse o tsamaisa mokokotlo oa hau butle ho The Body Archer, ho etsa bonnete ba hore mokokotlo o ts'oana hantle le seqha sa The Body Archer (kapa eng kapa eng eo o e sebelisang e kobehileng), o boloka mangole a kobehile.
~ Tobetsa maoto a hau fatše, u otlolle maoto, ho tsukutla The Body Archer morao ho tebisa letsoho.
~ Finyella matsoho a hao kaholimo ho hlooho ea hau, u ikhatholle.
~ Tšoara otlolla 'me u phefumolohe bonyane ba phefumoloho e telele e 10.

Bala haholoanyane ho tloha boima

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