Kamoo ho otlolla mokokotlo habonolo le ka tsela e atlehileng

Mong le e mong motho a hlaha o na le phetolo nepahetse la mokokotlo. E le mokhelo le ka ba batho ba feela ba ileng ba ntshetsopeleng e fosahetseng ka pōpelong. Ha nako e ntse, e loketseng ho tse fosahetseng lutse tafoleng ea ka, k'homphieutha le mabaka a 'maloa tse ling bakeng sa bana etsahalang e kotlobane la mokokotlo. Boemo bona bo ka khalemeloa ka lilemo leha e le efe. Nahana kamoo ho otlolla lesapo la mokokotlo, ho se na manipulations rarahaneng.

Robala molemo ka ho fetisisa ka bethe tiile. Holim 'a materase e lokela ho ba bataletse. Qoba libethe selemo, ba ile ba fana ka mojaro khōlō mokokotlo. Esita le haeba u na le ka ho phethahetseng le boreleli, butle-butle materase tsena tla u fa kotlobane ka. A holim tiileng ea bethe thusa ho evenly aba mojaro ka lesapo la mokokotlo le fa morao le ba bang kaofela.

Kamoo ho otlolla mokokotlo bobebe? Libaka tse Hloahloa tsa ho hlahloba liphoso lingoliloenng tsa morao e tla u amehile. Haeba u falimehile nako le nako hore ba khalemele ba oona ka lesapo la mokokotlo le ho otlolla le ho hula ka holimo a la sena, joale butle-butle ka morao ea hao gets bukkake sebelisoa ho puso ena. E ba le tsela ea tlhaho ea ho uena, 'me a ke ke a hloka tlhokomelo e eketsehileng.

Reka cushion tiileng ka mokgwa wa rolara e. Vertebrae hodima mona teng ho fetisisa tlhaho ho bona. The rolara ke hangata e ba 3 - 4 tsa vertebra cervical. Sena se tla qoba ka liphello tsa lefu le tebileng la nko, litsebe, mahlo, 'me hlooho.

Kamoo ho hula lesapo la mokokotlo ka lebaka la tsa boitlhakiso? E mong oa atlehang ka ho fetisisa ba bona ba ke "ditlhapigauta". Bakeng sa ho kenya tshebetsong lona e ke ho hlokahala hore ho khutlela ka e sephara holim'a metsi, hula matsoho a hae ka mor'a hlooho ea hae, menoana ea maoto pele ho ea ka lehlakoreng la hae. Ebe butle qala ho fallela maoto pele ba tsoang lehlakoreng le ka lehlakoreng, joaloka mohatla oa susumeletsa tlhapi. Thothometsa tla butle-butle feta ka letheka le, theola khutlela, 'me ntan'o ba ho' mele oohle le matsoho. Ho ho lekaneng ho e phetha sena 2 - 3 metsotso e letsatsi le butle-butle ea e-ba mokokotlo ho otlolla.

Kamoo re lokelang ho tšoara mokokotlo kotlobane? Sena se tla u thusa ho tloha yoga. Lula maemong a "halofo lotus le" (ka Turkish), rewound matsoho a hae ka mor'a hae, menoana hokela. Hula moea le ho otlolla le molaleng ho fihlela. Ha u ntse u exhale, Shebisa selelu hao ho sefubeng hao. Le butle-butle, ho senola e mong le e vertebra, sotha pele. Ohla hao e tla butle koba 'me a otlolla holimo haufi le fatse. Ka sotha feletseng phutholoha 'me a lule a le boemong ena bakeng sa hoo e ka bang 1 motsotso. Ka hula moea le ho butle straightens tsoha.

Beha liatla ka mangole, le 'ne le selelu ka sefuba. Inspiratory poso pele mala le sefuba, Arch lesapo la mokokotlo oa hao o hona joale ka tataiso tse ling. Boemo bona bo boetse li tšoara 1 motsotso. Exhale butle khutlela teng.

Re nahana ka ho ikoetlisa tse latelang, e leng tla u thusa ho ithuta mokhoa oa ho otlolla lesapo la mokokotlo. Beha letsoho la hao le letšehali ka lengole la hao le letona, phahamisa palema tse ling. Le phefumoloho pele otlolla lesapo la mokokotlo ho ya hodimo, joale exhale, koba hantle le letona. Ka deflection feletseng feletseng phutholoha. motsotso hamorao, ho hema ka le hloa. Nka sebaka a leng libakeng tsa palema le pheta letsoapong ka lehlakoreng le fapaneng.

Lula fatše, hula leoto la hao le letšehali ka pel'a hao, koba nepahetseng lengole hao, liqholo, beha lehlakoreng le ka ntle la fatse, beha serethe sebakeng groin. Ka tlaase le letšehali ka letsohong le ka lengole la hao le letona, letsoho le letona hula boemong sefubeng. Leihlo "hakising" bakeng sa menoana 'me ba qale ho hema moea o letsoho la ka mor'a hae, ho sokoloha' mele a selekane la mokokotlo, ho shebella letsohong la hae. Ha ka ho feletseng sothile ka e mong le e vertebra, theola letsoho le letona fatše, mahlo a leka ho sheba holim'a lehetla la hae. Boloka tlaleho ea mokokotlo, e lokela ho otlolla plate. Metsotso e seng mekae hamorao phahamisa letsoho la hao le letona fats'e, ho sheba menoaneng 'me exhale butle unwinds.

Re sheba kamoo ho otlolla lesapo la mokokotlo. Ho boloka tsohle tsa melao e boletsoeng ka holimo, u ka habonolo tlosa bohloko morao 'me mele nepahetse tla lokisa.