He piko rawa tō tuara? (Hyperlordosis) Me rapu tātou he aha te take me ngā mahi whakakori tinana mōna!

Kei te ahua piko tō tuara o raro i ētahi wā, ā, ka puta te ahua o tō puku ki waho? Koinei pea te take e mamae pinepine ai tō tuara. Koinei te mea e kiia nei e tātou i roto i te rongoā ko te hyperlordosis. Kaua e manukanuka, ehara tēnei i te mate kino. Ka taea te whakatika mā te tū tika me ngā mahi whakakori tinana ngāwari. Me kōrero taipitopito tātou mō tēnei.

He aha te Hyperlordosis?

Ki te kī māmā noa, ko te Hyperlordosis he āhuatanga e piko ai te wāhanga o raro o tō tātou tuaiwi, te rohe hope, ki roto, nui atu i te mea noa. He paku piko noa iho ō tātou tuaiwi. Ka āwhina i te tuaiwi kia ngāwari, kia tautoko hoki i te taumaha. Engari ina nui rawa tēnei piko, ka tīmata ngā raruraru.

Whakaarohia he rite ki te tōia-o-te-pakanga. Ko te tino take o tēnei āhuatanga ko te kore taurite o ngā uaua . Arā, ina piri, ina kōpiri ngā uaua o mua o tō tātou tinana (te puku me te mua o ngā huha), ka ngoikore ngā uaua o muri (te tuara me te papa). Ka piko te tuaiwi ki roto, ka puta te puku ki mua. Ka puta pea tēnei i te tū kino, te noho roa rawa, me te ngoikore o ētahi uaua.

He aha ngā mahi whakakori tinana ka taea te whakaiti i te hyperlordosis?

Ko tā mātou whāinga matua i konei he whakapakari i ngā uaua ngoikore (puku, papa) me te totoro me te wetewete i ngā uaua piri (tuara o raro, mua o ngā huha). Ki te tāpirihia ēnei mahi whakakori tinana ki tō mahinga o ia rā, ka rongo koe i te rerekētanga.

1. Te tautuhi i te tū tika

He mea nui kia mau tonu te tū tika i te roanga o te rā, kaua i te wā e whakakorikori tinana ana anake. Whakamātauria tēnei hei whakawhanaunga.

• Hipanga 1: Noho ki tētahi tūru tika. Noho me ō papa e pā ana ki te tuara o te tūru. Whakatakotoria ō waewae e rua ki runga i te papa, ka tohatoha tō taumaha kia ōrite ki ō hope.
• Hipanga 2: Tū tika tonu, me te mea ka pā tō mahunga ki te tuanui.
• Hipanga 3: Whakangāwarihia te tinana, ā, tukua tō tuara o raro me tō tuara o waenganui kia okioki ki runga i te tūru.

Mā tēnei ka mārama koe ki te tū tika me te kore e piko tō tuara. Whakaharatauhia tēnei i ētahi wā i te rā. Ngāna kia tū tika pēnei ahakoa kei te tū koe.

2. Totoro Tuara

He mahi tino pai tēnei hei whakangāwari i ngā uaua piri o te tuara o raro.

• Hipanga 1: Tūturi ki runga i te papa, ka whakatakoto i ō ringaringa ki runga i te papa i te whānui o ō pakihiwi.
• Hipanga 2: Pikohia tō tuaiwi katoa ki runga, tukua tō papa ki raro, ka pupuri mō te 5 hēkona.
• Hipanga 3: Āta piko whakamuri, me te whakatata mai o tō papa ki ō rekereke . Puritia ō ringaringa ki te wāhi i takoto ai, ka tuku mārire i tō māhunga. Puritia tēnei tūranga mō te 5 hēkona.

Me mahi tēnei kia tekau ngā wā i te rā.

3. Totoro Turi ki te Uma

Mā te totoro i ngā uaua o te hope me te papa ka piki ake te tautoko mō te tuara.

• Hipanga 1: Takoto ki runga i te papa me ō waewae e horahia whānuitia ana.
• Hipanga 2: Pikohia tetahi waewae, hopukia te raro o te turi ki ngā ringa e rua, ka tōia mārire ki tō uma. Ka rongo koe i te totoro o tō tuara o raro me tō papa. Puritia mō te 5-10 hēkona.
• Hipanga 3: Me mahi anō hoki i te waewae kē. Kātahi ka pikohia ngā waewae e rua i te wā kotahi.

Me mahi kia 10 ngā wā i te wā kotahi, kia 3 ngā wā i te rā.

4. Te whakakorikori papa (Papa)

Ahakoa te āhua uaua o tēnei, koinei tētahi o ngā mahi tino pai hei whakapakari i ngā uaua o te tinana katoa.

• Hipanga 1: Takoto ki raro ki te papa. Hiki ake tō tinana ki runga i ō ringaringa kia noho ō tuke ki raro i ō pakihiwi.
• Hipanga 2: Whakakīia ō uaua puku, ka hiki ake ō hope i te papa. Ngāna kia tika tonu tō tinana katoa mai i ō pona ki ō pakihiwi. Ki te mea kei te heke iho ō hope, ngana ki te hiki ake.
• Hipanga 3: Puritia tēnei tūranga mō te 30 hēkona, kia roa rānei e taea ana e koe.

I te tīmatanga, ka taea e koe te mahi mō te 10 hēkona pea, engari he nui tēnā. Āta whakanuia te wā. Me mahi kia 5 ngā wā i te rā.

5. Whakangungu Ngārara Mate

Ahakoa he ahua rerekē te ingoa, he mahi tino pai tēnei hei whakapakari i ngā uaua o tō puku, me te kore e pēhi i tō tuara.

• Hipanga 1: Takoto ki runga i te papa. Kia piri tonu tō tuara o raro ki te papa. Ki te mea he pēhanga kei ō pakihiwi, tukua kia tūpato.
• Hipanga 2: Hiki ake ngā ringa e rua kia tika. Kia tika tonu ō tuke.
• Hipanga 3: Hikihia ō waewae e rua ka piko ki te koki 90-tohu kia eke ō turi ki runga ake i ō hope.
• Hipanga 4: I a koe e whakapūha ana, tukua tō ringa matau me tō waewae maui ki raro. Engari kaua e pā ki te whenua.
• Hipanga 5: I a koe e manawa ana, hoki ki te tūranga tīmatanga. Inaianei me mahi anō i te taha kē (ringa maui me te waewae matau).

He ahua uaua tēnei, nō reira me ata mahi i te tīmatanga. Tīmata ki te 5 ngā mahi i ia taha. Kia taea e koe te mahi tika me te kore e hiki i tō tuara i te papa, whakanuia te maha o ngā mahi ki te 10.

Ngā mea hei maumahara māu i te wā e mahi ana i tēnei mahi whakangungu

Pērā i ngā mahi whakakori tinana katoa, he mea nui kia tīmata mārire . I te tīmatanga, he torutoru noa iho ngā mahi ka taea e koe te mahi, kāore rānei e taea e koe te piko tika i tō tinana. Kāore he aha. Me whakanui haere i roto i te wā. Kua hangaia ēnei mahi whakakori tinana hei whakaiti i te mamae o te tuara, kaua hei whakanui ake. Mēnā ka pāngia koe e te mamae, te kore whakamarie rānei, kati te whakakori tinana, whakaitihia rānei te maha o ngā mahi.