Ka Hoʻolālā a me ka Hoʻomeleʻaʻana i nā Haumāna

He papa piha o ka hoʻonui a me ka maʻalahi no nā mea pāʻani

ʻO ke kūlana a me ka maʻalahi ke hele pū i ka lima me nā haʻuki no nā kumu he nui. ʻAʻole ka manaʻo wale i ka maikaʻi, akā, he mea kōkua ia i ka mea hoʻokūkū e mālama i ka laulima kūpono a me ka pololei i nā hui kiko'ī.

Nā Kuhikuhina Hōʻeuʻeu a Melala

Hiki ke loaʻa i nā hana kūikawā he mau pono likeʻole inā pono ke hanaʻia. E noʻonoʻo i nā'ōlelo ma hope nei ma mua o kāu hoʻomakaʻana i kekahi papa hana maʻamau.

1. Paʻahi vs. Hoʻoponopono : Hoʻopiliʻia ke ala e hoʻomāhuahua ai i keʻano o ka holoʻana a ma laila e hoʻonui ai i ko kākou pono.
2. E kū mālie . E hahai mau i nā ala palekana palekana e pale ai i nāʻeha.
3. E hana i ka hoʻonuiʻana . ʻO kēia ke kau neiʻoe i kahi ala no kahi o 30-60 mau kekona i ka manawa aʻaʻoleʻoe e hōʻailona aʻapo paha.
4. Hoʻopili iāʻoe i kahi mahana . Hōʻike nāʻimi noiʻi i ke ala maikaʻi loa e hoʻonui ai i ka nui o ka holo .
5. Hana i kahi mahana hoʻomaha ma mua o kāu kauʻana eʻike pono i kou mahana.
6. E hoʻomanaʻo i kēlā me kēia hui i kahi kūlana maikaʻi o ka holoʻana aʻoi aku ka maʻalahi o ka maʻalahi.
7. No ka mālamaʻana i ka palekana kūpono, e'ōwili i nāʻiʻo a hoʻoikaika i nā mea nāwaliwali.
8. E hōʻalo a hoʻoulu i nāʻiʻo anuanu.

Nā Hana Hana Kūikawā - Ke Kino Lō

E hoʻohana i kēia mau kiko e hoʻoholo i nā kikowaena o ka kino kiʻekiʻe.

• Kelepona Stretch - Kaupapa
• ʻO Ke Aliʻi Keʻehi - Golfer Stretch
• Ke poʻo a me Hamstring Stretch - ke kū nei i mua

• ʻO Spine Stretch - Cat-Cow Stretch
• Spine Stretch - Hoʻopiʻi Kūpono
• Spine Stretch - Hoʻolaha Spinal
• Spine Stretch - Kani i ke Kino
• Ke Kū i lalo a me ka Hip Stretch

Nā Hana hoʻokūkū - Ke kino haʻahaʻa

E hoʻohana i kēia mau mea e hoʻokaho i nā wahi kiko'ī o ke kino haʻahaʻa.

• ʻO'Alalles Tendon (Heel)
• ʻO Plantar Stretch
• ʻO Calf Stretch - Kū

• Hoʻopili maikaʻi - Kū
• ʻO ka'Apena a me ka Achilles Stretch
• Hip Flexor / Psoas Stretch
• ʻO Quad Stretch - Ke kū nei
• Hamstring Stretch - Hoʻokaʻawale
• ʻO Hamstring Stretch - Kū
• Hamstring Stretch - Hoaʻana hoahele
• ʻOihana (Iliotibial) Band Stretch - Nohoʻia
• ʻOihana (Iliotibial) Keana Stretch - Crossover Squat Stretch
• ʻO Piriformis Stretch
• Piriformis Stretch - Ke moe
• ʻO Groin Pain - Stretching Routine
• ʻO Groin Stretch - Kū
• ʻO Groin Stretch - Noho
• ʻO Groin Stretch - Squatting

Nā hana hoʻolālā ma ke kīʻaha

Eia kekahi mau papa hana maʻamau no nā mea pāʻani e pāʻani i kahi hoʻolālā kūikawā.

• Nā Kūlana maikaʻi no ka holoʻana
• Nā kūlana maikaʻi loa no nā kamaliʻi
• Nā kūlana maikaʻi loa no nā mea holo
• Nā kūlana maikaʻi loa no ka papa waʻa
• Nā kūlana maikaʻi loa no ka Soccer

Nā Hoʻolaha Kūikawā Kūikawā

Eia kekahi mau polokalamu hoʻolālā maʻamau no nā mea pāʻani i loaʻa nā poino kūpono.

• ʻOihana (Iliotibial) Hui Pain Stretching Routine
• Hoi i ka Pain Stretching Routine
• Hoʻoponoponoʻia kahi mea kanu

_Puna

_{'Ōleloʻo Andersen, JC i mua a ma hope o ka hoʻomehana: ka hopena ma ka maʻi a me ka pōʻino. Ka Nūpepa o ke Kula Hoʻohanohano 40 (2005): 218-220}

_{Herbert RD, de Noronha M. Ke kuhi nei e pale a hōʻemi i kaʻeha o ka maʻi ma hope o ka hoʻolālā. Cochrane Palapala Database no nā Pūnaewele Pūnaewele 2007, Paʻi 4.}

_{Ian Shrier MD, PhD a me Kav Gossal MD. Nā Mīnoi a me nā Pono o ke Kauʻana: Kauoha Hoʻokahi no nā Miko Ola, The Physician and Sportsmedicine, VOL 28, # 8,ʻAukake 2000.}

_{Witvrouw, Erik, Nele Mahieu, Lieven Danneels, a me Peter McNair. ʻO ka palekanaʻana a me ka hoʻohaunaele i kahi pilina piliʻole. Kauka Sports Medicine 34.7 (2004): 443-449}