Totoro-ki-uma

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana

Whakataki ki te Totoro-ki-uma

Ko te Chin-to-Chest Stretch he mahi ngawari engari whai hua e tino whai hua ana ki nga uaua kaki ma te whakaiti i te taumahatanga me te whakapiki i te ngawari. He pai mo te tangata, ina koa mo te hunga e noho roa ana ki mua i te rorohiko, he ngoikore ranei te ahua, na te mea ka awhina i te whakatikatika i te hiwi cervical. Ma te whakauru i tenei toronga ki roto i to mahinga, ka taea e koe te whakaiti i te mamae o te kaki, te whakapai ake i te tuunga, me te whakarei ake i te nekehanga o te kaki.

Whakarite i te: He Whakateretere-Whakamārama Totoro-ki-uma

• Whakahekea to kauae ki raro ki to uma, kia mau tonu to tuara kia totika, kia noho humarie o pakihiwi.
• Kia mau ki tenei turanga mo te 20 ki te 30 hēkona, ka rongo i te toronga ngawari ki muri o to kaki.
• Me ata whakaara ake to mahunga ki runga ki te tuunga timatanga, kia maeneene me te whakahaere i o nekehanga.
• Whakahokia tenei mahi kia 3 ki te 5 nga wa, me te pai ranei, kia kore koe e pana kaha, ka mamae ranei.

Nga Tohu mō te Whakaputa Totoro-ki-uma

• Te Totoro Ake: Whakahekea to kauae ki to uma me te kore e pana ki raro. Ehara tenei i te mahi whakakaha, no reira kaore he take ki te whakapau kaha. Me rongo te toronga ki muri o to kaki kia kaua e mamae.
• Puritia me te Tukua: Kia tuku iho koe i to kauae ki te waahi pai, kia mau te toronga mo te 15-30 hēkona. A ape i te pupuri i to manawa i tenei wa; engari, kia rite te manawa. I muri i te pupuri, ata hikina to mahunga ki te tuunga timatanga.
• Aukati i te Totoro Nui: Ko te hapa noa ko te pana kaha me te toronga, ka whara pea. Me ngawari te toronga me te take a

Totoro-ki-uma He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Totoro-ki-uma?

Ae, ka taea e te hunga timata te mahi totoro ringa-ki-uma. He mahi ngawari me te whai hua hei whakamau i te taumahatanga o te kaki me nga pakihiwi. Anei me pehea koe: 1. Noho, tu tika ranei. 2. Whakahekea to kauae ki to uma kia pai ai te noho. 3. Purihia te toronga mo te 15-30 hēkona. Me rongo koe i te toronga ki muri o to kaki. 4. Hoki atu ki te waahi timatanga. 5. Whakahokia te toronga mo etahi wa. Kia maumahara, he mea nui kia noho ngawari te toronga, kaua hoki e pehia to kauae ki raro. Mena ka mamae koe, mutu tonu te mahi.

He aha ngā rerekētanga māori o te Totoro-ki-uma?

• Te Totoro kaki Takoto: Takoto to tuara i runga i te whariki yoga, i te moenga ranei, ata kawe mai to kauae ki to uma, pupuri mo etahi hēkona, ka hoki ki te turanga timatanga.
• Totoro Neck Tu: Tu me o waewae ki te whanui o te pakihiwi, kia ata whakahekehia to kauae ki to uma, kia mau mo etahi hēkona, katahi ka whakaarahia to mahunga ki te tiimatanga.
• Yoga Neck Stretch: Me timata ki te noho pai, whakahekehia to kauae ki to uma, katahi ka ata anga to mahunga ki te taha maui me te taha matau ki te toro i nga taha o to kaki.
• Te Totoro Neck Band Atete: Whakamahia he peera whakaahuru huri noa i te tuara o to mahunga, toia marie te peera ki mua i te tuku iho o to kauae ki to uma ki te taapiri atu i te aukati me te whakahohonu i te toronga.

He aha ngā mahi whakapaipai mō te Totoro-ki-uma?

• Nga Pokawaewae: He mahi tino pai nga roera pakihiwi ki te toronga o te kauae-ki-uma i a raatau e awhina ana ki te tuku atu i te taumahatanga o te kaki ma te whakangawari i nga uaua o te pakihiwi me te tuara o runga, e hono ana ki nga uaua kaki.
• Te Totoro Whakamuri o Runga: Ka whakakiia e tenei mahi te toronga kauae-ki-uma ma te aro ki nga uaua o runga o muri, he uaua tonu i te wa e piri ana nga uaua kaki, e awhina ana ki te whakarite i te whanui o te tinana o runga.