Hāʻawi ʻia i ka pilikia nui o ka loaʻa ʻana o ka ʻeha haʻahaʻa haʻahaʻa a i ʻole ka ʻeha hope haʻahaʻa ʻole, a o kona laha ana i ka heluna kanaka 80% i kekahi manawa o kou ola ikaika loa, ke noho ʻoe ma waena 30 a me ka 55 makahiki makahiki, es necesario conocer los hooikaika kino no ka eha haahaa kēlā, hana i ke ala pololei, e hoʻokō i nā hopena maikaʻi loa i ka lumbago.
Hoʻomaʻamaʻa ʻia lākou no ka pale ʻana a no ka hoʻoponopono hou ʻana a me ka heluhelu ʻana, pono e noʻonoʻo i kēia papahana hoʻoikaika kino no ka ʻeha hope haʻahaʻa. ʻO kāna pahuhopu ka hoʻāʻo ʻana e hoʻokumu i nā ʻōnaehana kaʻa a me nā hana hoʻoponopono, ma waho aʻe o ke kūkulu ʻana i ka honua a me ka paʻa hui e kālele ana i ka spine, hoʻonui i ke kū'ē a me ka ikaika hana.
Papa kuhikuhi
hooikaika opu hohonu
ʻO kahi ʻiʻo koʻikoʻi ma kēia ʻano e hoʻoikaika ai ʻo ia ka transversus abdominis, hāʻawi i ke kākoʻo nui i ke kua lalo. i na kanaka he nui, nawaliwali loa keia io; a hiki i kēia ke alakaʻi i ka ʻeha hope, ma waho aʻe o ka ʻeha hope haʻahaʻa.
No ka hana ʻana i kēia hoʻoikaika kino, pono ʻoe e moe ma kou kua, a laila e kau i kahi cushion liʻiliʻi ma lalo o ke poʻo a kukuli i nā kuli. Pono nā wāwae i ka ʻūhā ākea a palahalaha ma ka honua. A laila e hoʻomaha i kou kino luna a hanu hohonu.. Mientras expiras concéntrate en presionar el ombligo hacia la columna vertebral y mantén la contracción suave durante un tiempo de ʻelima a ʻumi kekona. I kou hanu ʻana e hoʻomaha nā ʻiʻo o ka ʻōpū.. e hana hou i ka hana 10 manawa.
pelvic tilts
Las inclinaciones pélvicas son muy útiles para lograr la movilización de la espalda baja. No ka hana ʻana i kēia, pono ʻoe e moe ma kou kua a kau i kahi cushion ma lalo o kou poʻo. A laila, e kūlou nā kuli a me nā wāwae i ka ʻākea ākea., a aia ma ka honua. E hoʻomaha i kou kino luna; a akahele, e kaomi i kou kua i lalo i ka lepo, ka hoʻopaʻa ʻana i nā ʻiʻo me he mea lā e hana ana i ka neʻe ʻana o ka ʻōpū.
ʻO kēia ka manawa, e hoʻokuʻi ana iā ʻoe iho me nā kuʻekuʻe wāwae a me ka ʻoki ʻana o ka ʻōpū, hoʻokuʻu i kou pelvis i luna, He mea nui e hoʻoulu i ka manaʻo me ka ʻōpū a me ka gluteal musculature.
ʻO ke kua i lalo
A la hora de hacer ejercicios lumbalgia es importante estirar la zona lumbar, no ka mea, he kī ia e hoʻopau ai i ka ʻeha hope. No ka hana ʻana i kēia, kukuli ma nā ʻehā a pau., me nā kuli ma lalo o nā pūhaka a me nā lima ma lalo o nā poʻohiwi. Pono ʻoe e hōʻoia i ka loaʻa ʻana o kou spine i kahi kūlana kūʻokoʻa.
A laila e neʻe i ka hoʻonohonoho ʻana i ke poʻo i ka laina me ka iwi kuamoʻo, nā poʻohiwi i hope a paʻa ʻole nā kuʻekuʻe. E hanu hohonu a i kou exhale e neʻe mālie i ka ʻāpana gluteal i nā kuʻekuʻe wāwae. E paʻa i ke kiko no 20-30 kekona. oiai oe e hanu ana, e hoʻihoʻi i kou kino ma nā ʻehā. Haz 6-8 hana hou.
E hoʻololi i nā lima a me nā wāwae
ʻO ka hoʻouluʻana o ke kua i lalo ke kī i ka loaʻaʻana o ka lumbar recovery. ʻO ia ke kumu he mea nui e ʻike i nā hoʻomaʻamaʻa ʻeha haʻahaʻa no ia, a no kēia hihia pono ʻoe e hele ma nā ʻehā a pau, e hōʻoia i kou mau lima ma lalo o kou mau inoa a me kou mau kuli ma lalo o kou pūhaka. He aha hou aku, Pono ke poʻo i ka laina me ka iwi kuamoʻo.
E hoʻomau i ka hanu hohonu a me kou hoʻopuka ʻana, extiende una pierna y el brazo opuesto e kulike me ke kuamoo. Pono ʻoe e hoʻopaʻa i kou kua i nā manawa a pau, a no laila ʻaʻole ʻoe e hoʻokuʻu i ke kua i lalo. Paʻa i ke kūlana no 5-10 kekona, a oiai oe e pau ana ,ka wāwae lalo a me ka lima i ka honua. Pono ʻoe e hana hou i kēia hana 8 a 12 manawa, e hoololi ana ma na aoao elua.
Ka ikaika o ka opu
He mea nui ka hoʻoikaika ʻana i nā ʻiʻo o ka ʻōpū haʻahaʻa no ka mea e hana pū ana kēia mau ʻiʻo me ke kua lalo.. ʻO ia ke ʻano inā nāwaliwali nā ʻiʻo o ka ʻōpū haʻahaʻa, hiki ke hoʻopaʻa ʻia ke kua lalo; a hiki i kēia ke hōʻike mai i ka ʻeha hope haʻahaʻa.
Uno de los hana eha haahaa ʻO ka mea hiki iā ʻoe ke hana, ʻo ka moe ʻana ma kou kua me ke kukuli ʻana a paʻa kou mau wāwae i ka papahele. A laila e hanu a lawe i kekahi o nā kuli i ka umauma., a oiai oe e pau ana, devuelve el pie al suelo. E hana hou i kēia hana 6 a 8 manawa me kēlā me kēia wāwae.
ke alahaka
Otro de los hana eha haahaa que no puedes dejar de realizar es el llamado “El Puente”. He hana kūpono kēia no ka hoʻoulu ʻana i ke kua lalo.. No ka hana ʻana i kēia hana, pono ʻoe e moe ma kou kua, me nā kuli e kūlou a me nā wāwae i ka ʻūhā ākea ma ka papahele.
E hoʻomau i ka hanu hohonu a i kou exhale e hāpai i kou pūhaka mai ka honua a hiki i kou mau poʻohiwi, aia nā kuli a me nā pūhaka i ka laina pololei. oiai oe e hanu ana, pono ʻoe e hoʻohaʻahaʻa i kou pūhaka i lalo; a hana hou i ka hana 8 a 12 manawa.
Pono lākou e hoʻokō nā hoʻoikaika kino no ka ʻeha hope i kūpono a hoʻololi ʻia i nā ʻano a me nā pono o kēlā me kēia o nā maʻi. Ma kekahi hihia, E kamaʻilio mākou e pili ana i kahi ʻano o nā hoʻomaʻamaʻa kūpono e kōkua iā ʻoe e hōʻemi i ka ʻeha a ʻoi aku ka maikaʻi o nā hoʻomaʻamaʻa ʻeha haʻahaʻa.. He palupalu lākou a kūpono hoʻi e hakakā i ka ʻeha, ʻoiai he mea pono e ʻike inā loaʻa ka ʻeha nui i ka wā e hana ai.
Hana ʻia nā hana ʻeha haʻahaʻa ma ke kīkoʻo ʻana i nā ʻiʻo i paʻa maʻamau ke loaʻa ka ʻeha haʻahaʻa o ke kua a me ka hoʻoikaika ʻana i nā ʻiʻo i nāwaliwali.. Kahi mea hou aʻe, hay muchas razones para poder padecer una ʻeha hope haʻahaʻa mau, No laila, ʻo ka physiotherapist ka mea e hōʻike i ke ʻano o ka hana pono ʻana.
Ma mua o ke kamaʻilio ʻana e pili ana i nā hoʻomaʻamaʻa āu e ʻōlelo ai, He mea nui e ʻike ʻoe i kēlā pono e hoʻomaʻamaʻa ʻia nā ʻiʻo ma mua o ke kikoo ʻana. Mai kikoo me ka mahana ʻole., y todos los estiramientos deben ser lentos y graduales. Pono ʻoe e pale i ka hoʻolōʻihi ʻana., akā, e hana wale i ka mea e pono ai.