01 Umukandara wuzuye wa Elastike
Izina. , itandukaniro rinini ntabwo ari kudoda. Mubisanzwe ukoreshe ibikomere byoroheje byumubiri wa lumbarand sacral, guhungabana kumaso yumubiri, igikomere. Irakoreshwa cyane mubitaro, ivuriro no murugo, nibindi. Ntabwo ikoreshwa mubuvuzi gusa, urashobora no gukoresha mubuzima bwa buri munsi. Irahumeka kandi irashobora gutanga infashanyo ihamye mukibuno cyawe. Mugabanye ububabare bw'umugongo, kurinda ikibuno. Mbere yo kuyikoresha, ugomba kumva inama za muganga. Kandi ntukambare inzira zose, ugomba guhaguruka nyuma yo gukoresha igihe runaka. Kugabanya ububabare bwo mu mugongo, umunaniro wimyanya nubumuga hamwe nubwonko buturuka kumyifatire idakwiye Kugabanya ibyago byo gukomeretsa no guhangayika mugihe ukora ibikorwa bisanzwe bya buri munsi cyane cyane kubarwayi bakuze. Menya neza ihumure mukarere ka rugongo mugihe cyurugendo namasaha menshi yakazi. Urwego rwo kwikuramo rushobora kwihindura nkuko bikorwa. Dufite ibishushanyo byinshi byerekana ikibuno, tuzaguha inama ikwiranye nawe. Umukandara ufite ibice byoroshye (Kwinjiza ibyuma) kuruhande rwinyuma iyo kubisaba bifata imiterere yakarere ka lumbosacral (inyuma yinyuma) yumukoresha atanga inkunga yibanze. Niba ufite inyungu, turashobora kuvugana amakuru arambuye. Gufunga hook na loop bitanga ubunini bushobora guhinduka. Umugongo wo hepfo urashobora kuba ikintu cyiza cya gahunda yuzuye yo kuvura indwara zimwe na zimwe zumugongo, kandi irashobora gutanga infashanyo yumugongo kuko ikira nyuma yo kubagwa umugongo. Uburyo bwo gukoresha ● Ugomba kubanza gufungura umukandara wikibuno, shyira mukibuno cyawe. ● Kenyera impande z'umukandara hanyuma ushireho imishumi ● Ongeraho umwanya wimbere hamwe nigitambara gihamye hanyuma ugikosore ● Ifite amakariso atatu, urashobora kubanza gushyira padi imwe kumukandara winyuma, hanyuma ukambara. Imyambarire y'abantu ● Imvune ya siporo y'umukinnyi ● Gukira nyuma yo kubagwa ● Gusaza k'umugongo ● Nyuma yo guhagarara cyangwa kwicara umwanya muremure