Te Whakanekehanga O Te Totoro Ponawaewae

• Kōaro Tinana: Ngā paewae
• Taputapu: Ura tinana

Whakataki ki te Te Whakanekehanga O Te Totoro Ponawaewae

Ko te Mobilization of Ankle Stretch he mahi whai hua i hangaia hei whakanui ake i te ngawari, te whakapai ake i te awhe o te nekehanga, me te whakaiti i te tupono o nga whara e pa ana ki nga rekereke. He pai tenei mahi mo nga kaitakaro, mo nga tangata e ora mai ana i nga whara waewae, mo te tangata ranei e whai ana ki te whakapakari i o raatau tinana o raro. Ma te whakauru i tenei toronga ki roto i o raatau mahi tinana, ka taea e nga tangata takitahi te whakarei ake i o raatau mahi katoa, te awhina i te aukati i te whara, me te whakatairanga i te pai ake o te toenga me te pumau.

Whakarite i te: He Whakateretere-Whakamārama Te Whakanekehanga O Te Totoro Ponawaewae

• Whakapikohia to turi matau, ka mau ki to waewae matau ki nga ringa e rua.
• Whakanuia to rekereke matau i roto i te nekehanga porohita, tauutuutu i waenga i nga tohu karaka me te taha karaka.
• Totoro tou rekereke ma te ata turaki i to waewae ki mua, whakamuri, katahi ka taha ki tera taha.
• Whakahokia enei nekehanga me to rekereke maui, me te whakarite kia rite te maha o nga tukurua mo te toenga.

Nga Tohu mō te Whakaputa Te Whakanekehanga O Te Totoro Ponawaewae

• Te Turanga Tika: Me timata ma te noho ki runga i te papa me te toro atu o waewae ki mua i a koe. I muri iho, tuuhia he peera aukati, he tauera ranei ki te taha o te poi o to waewae. Me whakarite kia tika to tuara kia kaua koe e nuku. Ko te tuunga hee ka arahi ki te totoro koretake me te whara pea.
• Nga Nekehanga Whakahaere: Toia ata te peera, te tauera ranei ki a koe me te pupuri i to waewae kia tika. Me ahu mai te nekehanga mai i te rekereke, kaua i te turi, i te hope ranei. Kia kaha te mahi i te toronga ma te puhoi me te whakahaere. A ape i nga korikori, tere ranei nga nekehanga ka pa mai te uaua o te uaua, te wiwi ranei.
• Tikanga Totoro Tika: Me rongo koe i te totoro ngawari ki muri o to rekereke me to kuao kau, kaua te mamae. Mena ka mamae koe, kei a koe

Te Whakanekehanga O Te Totoro Ponawaewae He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Whakanekehanga O Te Totoro Ponawaewae?

Ae, ka tino taea e te hunga timata te mahi i te Whakangungu Whakangungu o te Ankle Stretch. He ngawari tenei mahi, a ka whai hua mo te whakapai ake i te neke me te ngawari. Heoi, he mea nui kia ata timata me te whakanui i te kaha o te toronga kia kore ai e whara. Mena ka pa te mamae i te wa e mahi ana, me whakamutu tonu. Pērā i ngā mahi whakakori tinana hou, e tūtohu ana kia kōrero atu koe ki tētahi kaiwhakarato hauora, ki tētahi tohunga whakapakari tinana ranei kia tika ai, kia haumaru te mahi.

He aha ngā rerekētanga māori o te Te Whakanekehanga O Te Totoro Ponawaewae?

• Ko te Standing Calf Stretch tetahi atu momo rerekee, ka tu koe ki te anga ki te pakitara me tetahi waewae ki mua me tetahi waewae whakamuri, katahi ka okioki ki te pakitara hei totoro i to rekereke me to kuao kau.
• Ko te Towel Ankle Stretch ko te noho ki runga i te papa me te toronga o ou waewae, te takai i te tauera ki to waewae, me te whakahoki marie ki te totoro i te rekereke.
• Ko te Totoro Ponaka Tuturi tetahi atu momo rerekee ka tuturi koe i runga i tetahi pona me to waewae ki runga i te papa i mua i a koe, katahi ka anga whakamua ki te toro i to rekereke.
• Kei roto i te Foam Roller Ankle Stretch te whakatakoto i te roera pahuka i raro i to rekereke i a koe e takoto ana, ka ata huri i to rekereke whakamuri, whakamuri i runga i te roera hei whakanui ake i te nekeneke.

He aha ngā mahi whakapaipai mō te Te Whakanekehanga O Te Totoro Ponawaewae?

• Heel-to-Toe Walk: Ko tenei mahi e whakatairanga ana i te taurite me te whakakotahitanga, ka taea te whakakii i te toronga rekereke ma te awhina ki te whakapai ake i to mana whakahaere i te awhe o te rekereke.
• Toe Yoga: Ka awhina tenei mahi ki te whakapai ake i te kaha me te ngawari o nga uaua i o waewae me o maihao, ka taea te whakanui i te toronga o te rekereke ma te whakatairanga i te pai ake o te tautoko me te whakatikatika o te hononga waewae.