Kei te mamae rānei tō tuara ina tū roa koe i te tūru? I a koe e mahi ana i te tari, e taraiwa ana i te motuka, e noho noa ana rānei i runga i te sofa e mātaki ana i te pouaka whakaata, ka rerekē tō tātou tū, kāore tātou e mōhio. Ina noho tonu tātou i te tūnga kotahi mō ngā hāora, he nui te pānga ki ngā uaua o tō tātou hope. Ko tētahi āhuatanga noa ka puta mai i tēnei ko te 'Pelvic Tilt'. Engari kaua e manukanuka, he āhuatanga noa tēnei e pāngia ana e te tini o te tangata, ā, ka taea te whakaora katoa mā te whakamahi i ngā mahi whakakori tinana māmā me ngā huringa iti o te noho.
He aha te Pelvic Tilt?
He wāhanga tino nui te hope o te tinana. Whakaarohia, ka tohatoha ōrite te taumaha o te tinana katoa ki waenga i ō tātou waewae, ka āwhina i a tātou kia hikoi, ā, ka tiaki i ngā whekau nui o roto i tō tātou puku.
I te nuinga o te wā, me tika te tūnga o te hope o te tangata hauora, kaua e piko whakamua, kaua hoki e piko whakamuri. Engari ina noho tātou i te tūnga kotahi mō te wā roa, ina koa ka noho tātou, ka piri rawa ētahi uaua, ka ngoikore ētahi. Ko te wā tēnā ka ngaro ai taua taurite, ka piko te hope ki tetahi taha. Ka kiia tēnei ko te Pelvic Tilt.
E rua ngā momo matua o tēnei. Kia kite tātou he aha ēnei.
| Momo Honga Pelvic | He aha te mea e tupu ana i konei? |
|---|---|
| Te Honga o te Pelvic o mua | Koinei te momo tino noa. Mā te noho roa ka piri, ka poto hoki ngā piko hope. Ka kukumehia e ēnei uaua piri te hope ki raro, ki mua hoki. Mā tēnei ka piko te tuaiwi ki roto, ka puta te puku ki mua. |
| Te Honga o Muri o te Pelvic | Nā te whakapoto o ngā uaua toronga hope tēnei, ka piko whakamuri te hope. Ka papatahi te tuara o raro. He take anō hoki tēnei o te mamae o te tuara. |
Ngā pānga o te piko o te hope ki tō hauora
Ina piko te hope ki tētahi taha, kāore e mutu i reira. Ka tīmata hoki ngā uaua e karapoti ana ki te huri hei whakauru i a ia. He rite ki te hinganga o tētahi domino, ka hinga ngā toenga i roto i te raupapa. Nō reira, ka taea e tētahi raruraru te whakaputa i ngā raruraru maha atu.
- Mamae tuara: Ka huri te piko tūturu o te tuara i te piko o te hope. Ka pēhia te tuaiwi e te piko o te hope, ā, ka mamae pinepine te tuara o raro me te kore whakamarie.
- Te Takahitanga o te Hēkere: Ka ngoikore ngā uaua o te hope o te huha i te piko o mua o te hope. Me kaha ake te mahi a ngā uaua o te hēkere, arā, ngā uaua kei muri o te huha , hei whakatikatika. Mā tēnei ka piri tonu. Ka taea hoki e tēnei te whakanui ake i te tūponotanga o te whara o te hēkere.
- Pupuhi puku: I te piko o te hope o mua, ka piko whakamua te hope, ka panaia te puku ki mua. Ka ngoikore ngā uaua o te puku, ā, ka kitea nuitia te puku.
- Te ngoikore o te tinana: Ka taea e tēnei momo ngoikore me te piri o te uaua te whakaiti i tō hauora tinana whānui. Ka taea hoki e ia te whakanui ake i tō tupono ki te whara mā te whakamahi i te tū tika i te wā e whakakorikori ana.
He aha ngā tino take o te piko o te hope?
Ko te tino take mō tēnei ko tō tātou ake āhua noho.
- He momo noho noho kore, he kore whakakori tinana, e noho roa ana i te wāhi kotahi.
- Te noho i runga i te tūru mō ngā hāora nā te mahi, te mātaki pouaka whakaata, te taraiwa rānei.
- Te takoto kau i te tūranga hē hei whakamarie i a koe anō.
- Te tū tika, te nuinga o te wā ina hikoi, ina tū rānei.
I ēnei rā, kua tino kitea tēnei āhuatanga i roto i te hapori, nā te mea he tokomaha te hunga e mahi ana i runga i ngā rorohiko, tae atu ki ngā tamariki kura e noho ana i te wāhi kotahi mō ngā hāora e ako ana.
He aha ngā tohu o te piko o te hope?
Tirohia mēnā kei a koe anō ēnei tohu.
| Tohu | Whakaahuatanga |
|---|---|
| Mamae o raro o te tuara | He mamae i waenganui i ngā rara me te hope. Ka piki ake pea tēnei mamae i te wā e whakakorikori tinana ana, e hiki taumaha ana rānei. |
| Te mamae i roto i te hononga sacroiliac | Ka horapa te mamae mai i te tuara ki te papa, te hope, me ngā huha i te mumura o ngā hononga sacroiliac i te pito o raro o te tuaiwi. |
| Te Pānga Femoroacetabular | Koinei te wā e mirimiri tonu ai ngā wāhanga o te hononga hope tetahi ki tetahi, ka pakaru te hononga. Ka puta te mamae ina nekehia te hope. |
Ki te pāngia koe e te mamae ohorere, te mamae nui rānei o te tuara, o ngā hononga rānei, me toro atu ki tō tākuta tonu mō te maimoatanga. He tohu pea tēnei nō tētahi atu mate kino.
He aha ngā mahi whakakori tinana ka taea te mahi mō te piko o te hope?
Ko te otinga pai mō tēnei ko te whakakori tinana tika. I te nuinga o te wā, kāore e hiahiatia he pokanga. Mā te totoro i ngā uaua piripono me te whakapakari i ngā uaua ngoikore ka āwhina i te whakahoki i te hope ki tōna tūranga noho pūmau.
Kei raro nei ētahi mahi whakakori tinana māmā ka taea e koe te mahi ki te kāinga.
| Ngā Mahi Māmā mō te Piko o te Pelvic | |
|---|---|
| Mō te piko o te hope o mua: | |
| Totoro Whakapiko Hope | Whakatakotoria tētahi turi ki runga i te papa, ka piko te waewae kē ki mua, 90 nekehanga. Kawea mai ō hope ki roto, ka pupuri kia rongo koe i te totoro o tō hope o mua. Puritia mō te 30 hēkona, kātahi ka huri ki tērā taha. |
| Piriti o te Glute | Takoto ki runga i tō tuara, pikohia ō turi, ka whakatakoto i ō waewae ki runga i te papa. Ināianei, whakakahangia ō hope, ka hiki ake ō hope. Puritia mō ētahi hēkona, kātahi ka āta whakaheke iho. |
| Mō te piko o te hope o te hope: | |
| Totoro o te Hāma | Noho ki runga i te papa, ka wherahia ō waewae. Kia tika te waewae kotahi, ka whakatakoto i te kapu o tetahi atu waewae ki runga i te huha o roto o te waewae kua totorohia. Inaianei, piko mārire tō waewae kua totorohia ki ngā mātao. Ka rongo koe i te totoro i te tuara o tō huha. Puritia mō te 30 hēkona, kātahi ka huri. |
| Papa Kōpara | Takoto ki raro ki te papa. Hiki ake ō ringa i te papa, whakaūkia ō hope, ka hiki ake i tō uma me tō māhunga. Mā tēnei ka whakapakari i ngā uaua o tō tuara. |
Ko te mea nui ko te mahi i ēnei mahi whakakori tinana i ia wā , me te whakaiti i te wā e noho ana koe . Ko ngā mahi iti pēnei i te ara ake me te hikoi haere i ia hawhe haora me te aro ki tō tū ka nui te rerekētanga. Mā tēnei, ka taea e koe te whakatika i tō tū me te whakakore i ngā tohu pēnei i te mamae o te tuara.
Karere Tangohia ki te Kāinga
- Ko te piko o te hope he āhuatanga e piko ai te hope ki te taha kotahi nā te noho roa ki te tūranga kotahi. He āhuatanga tino noa tēnei.
- Ko te mamae pinepine o te tuara, te puku e puta mai ana, me te mamae o te hope pea ngā tohu matua .
- Ko te tino take o tēnei mate ko te noho puku me te kore e whakakorikori tinana.
- He maha ngā wā, ka taea te rongoā katoa i te piko o te hope mā te whakamahi i ngā korikori tinana tika me ngā huringa momo noho.
- Mena he mamae nui, he mamae roa rānei tōu, me toro atu koe ki tō tākuta mō ētahi tohutohu.
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