Pehea e straighten kau poʻohiwi Kūlou nō i ka lanakila? Kino, koi a me nā hōʻike manaʻo

Sedentary hana 'Aʻole i hookoe i ka spine, a ma keia, ua hiki ke ike i kela lā - slouching, eha, oolea bother nui - HEN, mai nā haumāna a pau me retirees. Pehea e straighten kou mau poʻohiwi, a hoʻi hou mai i ka maʻamau? Ma keia 'atikala mākou e haawi aku i ka puu o ka pono keia mau mea a me ka poe noonoo ole e hoohana i mea e kōkuaʻoe ma muli o spinal ola.

An noniakahi kokoke

Oe i ka hoomanao i ka poʻohiwi - keia mea he hapa kaawale o ke kino ole, ola ko lakou mau ola. Kēia ke keʻena o ka Muscle-iwi eiiieaena e hiehie'ā'ī, iwiʻaoʻao,'ūhā mua kōmi 'ana a me ka pololei mau poohiwi.

E mākou hoomanao kula kālaimeaola, o'anatomia pauku. Poʻohiwi eiiieaena ua inextricably ua hoʻopili i ka humerus, clavicle, thoracic spine, umauma a me nā poʻohiwi. Manawa a hiki i kēia mea hiki ke hana i ka nui huahelu o ke noi i ka luna kino mākou. Akā, e like, no ka mea hoike, i ka Hip hui, a hana ma ka rula o ka hui, kēia mau iwi a pau hiki optimally hana i ko lakou mau oihana wale hoomaikai i ka luna 'ano o nāʻiʻo a me ligaments. I ka pahee nā'aʻaʻa i puʻe wale no ka manawa lōʻihi e hana repetitive hana a noho i loko o ka ia kulana, kā lākou ka hoʻoneʻe emi iho a me ka mea, "hoomanao" ka pololei kulana.

Pehea e kikoo i ka poohiwi, na nāʻiʻo i i paʻahau i loko o ka hewa kulana, a i ka eha, discomfort, e like me degrade i ka hana o nā nenoai (oi naehana hanu a me ka cardiac)? E kiʻi i loko o ka maʻa - kekahi kino, e mau hana ma ka liʻiliʻi koke i ka lā. Pohihihi keia workouts,ʻaʻoleʻoe e loaʻa ai i kekahi mea. Inā 'oe i kekahi' oihana sedentary, ho'āʻo e loaʻa manawa no ka aina awakea, no laila, aia ia wahi E o mai kou kua.

ee a kulou

E ka hoʻomaka me ka loa noonoo ole. E keia hoʻokō 'o ka mua o ka poe mea au e lawe mai ola hoʻi e e, no ka mea, e kokua na nāʻiʻo i ka "hoomanao" kā lākou pololei kulana, straighten ka spine, a me ke ano nui? Ienoai aa koko i loko o ka wahi.

Pehea e straighten kou mau poohiwi ma ka hoʻomaikaʻi kulou:

• He malimali a me ka iki slouching mua. Mai overdo ia, no ka mea, loa pahaʻoe i kēia kāpena ia i loko o ka oihana i keia oihana.
• Ano vypryamtes, iki anuenue i kou keena spine. Mai Mai ke kanana nei i kou'ā'ī a emi hoʻi.
• E hōʻoia i ka pono o ka hoʻokō ', wahi i kou manamana nui ma waena o kona mau poʻohiwi kōmi' ana, a haha aku i ka neʻeʻana o nāʻiʻo i loko o ka wahi. E hana hou i 3-5 manawa.

miomio o ka neʻe

Pehea e straighten i kou mau poohiwi, ina oe no manao ai oolea?

E hahai i ka hana halihali mai, a iho ka huhui. Ua kani alodio, akā, ma ka mea e pono i kekahi ke akamai. Noʻonoʻo ma pehea e hana i ka neʻe o na huhui mea, aʻaʻole e shrug i kou mau poohiwi.

E hana i kēia, e ai ia oe haha oluolu, a ho one i ka maka mai, akā,ʻaʻole oi aku 1 knm. Watch kou kulou, a hoopaa i ka oihana no 10 kekona. A laila, ma lalo o ka maka, e 1 knm, a laila, e kali i kona wahi. E hana hou i kekahi mau manawa.

Ka loa ka hoʻokō kino i ka'ūhā mua nāʻiʻo

'ōnou kōkua i na mea, kama'āina me ka neʻeʻana o nā haʻawina a physical hoʻonaʻauao.

No ka laʻana, kihi loa ka'ūhā mua ami: lilo pololei, e mālama ana i kou kulou a me ka ao ka ka poʻohiwi (i kou mau lima) clockwise 10 manawa, laila counterclockwise.

Kekahi hookoikoi maikai ua ike i "ka hale käkela". E hali ia mai oe pono e hoala mai i kou lima akau, lena ia, a kau ma luna o ka maka, i kona lima hema i keia manawa kūlou ma ke kuʻekuʻe aku, a hoopa aku i ka lalo o ka maka. Ano, e ho'āʻo e Haiʻina mai na manamana o kekahi lima ma luna o ka mea 'ē aʻe. E ho'āʻo i ka holo ikaika ia i kokoke i ka maka. E hana hou i, hoʻololi i ke kulana o na lima.

Inā kou kohoʻia mea,ʻaʻole lawa no ka oe, e kiʻi i nā manamana o ka kekahi lima, lawe ka maʻamau kawele, a ho'āʻo e hoohihia ai ia ia.

Ma kekahi hihia, ke hoomau aku ke akahele, me ka overtaxing untrained nāʻiʻo, no laila, i ole e exacerbate i ka pilikia.

Oe hiki laila, kēnā heleuma i kona mau lima - e like me pololei me nā mea kaua a me ka hilinai ana aku i ka paia, a anuenue i ka lima ma ka huina o ka 90 degere.

Pehea e straighten kau poʻohiwi hunched

E ho'āʻo i kēia mau mea kino e mau hana:

Poohiwi'ō: hookiekie mai no oia i kou lima akau, a lena i ke kuʻekuʻe aku, alakaʻi i kona mau manamana lima mai ka poohiwi hema a hiki i kaʻaoʻao, a laila, i ka lima lua puliki i ke kuʻekuʻe aku'ākau, a me ka mālie huki i ka hema. E ho'āʻo i kēlā me kēia manawa iki hoʻonui i ka laulā o ke noi, akā, mai overdo ia.

Deflections a moʻo make oweliweli - keia mea he loa ka hoʻokō hoounauna, i mea pono kōkua straighten kou mau poʻohiwi, a straighten kou kua. No kona manaʻoʻoe, e pono i ka hale haʻuki moena. E moe ma luna o kou opu, kona i kou mau kuʻekuʻe lima, a kau i kou lima i lalo ma ka poʻohiwi pae. Ano lohi haehae aku i kou umauma mai ka papahele, ho'āla i ka maka mai, ae ho'āʻo ana excessive anuenue ma ka puhaka. E ho'āʻo i ka neʻe wale i ka waena a me ka hoaka o spine. Mai ka manawa mua ia mea hiki i hiki ole e ala mai kiʻekiʻe lawa. E i kou manawa, ma hope o kekahi mau lā, i ka spine lilo hou'ōlewa, a lailaʻoe e maluhia kau ia.

Ano, e ike ana i ka straighten o kona mau poʻohiwi Kūlou nō i ka lanakila. Mai poina i ka laulā o kēia mau kino, e hilinaʻi ma ka alapine (frequency) o kā lākou hana. A me ka manawa e hoolohe ana i kou kino - makaʻuʻole a me ka abrupt neʻe ke haawi aku i ka puu o ka pilikia.

olaʻano

Ka malu o ke ana, e'ō aku i kou mau poʻohiwi, a lawe malama ana o ke ola o ke kua, mea ole wale hoounauna, akā, i loko o ke kahua o ka maikaiʻano.

No ka laʻana, pinepine lawe, mai hemo mai iloko o sedentary hana, a hoʻoneʻe aku - a hiki ina mea 'o ia hoʻi, e hele aku i kekahi mau o ka palaoa kahi o ka hoʻohana' ana i ka'eleweka. He nui na oihana kōkua liʻiliʻi liana - i ka mīkini paʻi aku, mai kaʻoneki. Nolaila, o kela mea keia manawa e makemake e kakau i ka palapala, oe, e loaa ia e hele i ka pihoihoi.

Mai poina i kou mau poʻohiwi - keia mea i na pepeiao, no laila mai e kou'ā'ī mea paʻa manao a me nā mea kaua, ua hoala hou ai i ka pepeiao.

Inā ia mea paakiki e malama i kou kulou, 'aʻole hana wale ke kūʻai kūikawā nā pale poʻohiwi ma luna o ka noho hookolokolo, a kōkua malama pono anuenue o ka spine a he kupaianaha corset. I ka la mahope hiki ke kuai ma ka hale kūʻai lāʻau lapaʻau. Ka mea, eʻike makaʻole ma lalo o maʻamau lole, a me ka pono koho ke kōkua mana i ke kulana o na poohiwi, a pale aku slouching.