{"id":10379,"date":"2019-05-05T06:23:13","date_gmt":"2019-05-05T06:23:13","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=10379"},"modified":"2022-12-19T10:00:00","modified_gmt":"2022-12-19T10:00:00","slug":"syntiritiki-antimetopisi-ponou-sti-mesi-osfyalgia-ischialgia-meso-programmatos-askiseon","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/demo\/syntiritiki-antimetopisi-ponou-sti-mesi-osfyalgia-ischialgia-meso-programmatos-askiseon\/","title":{"rendered":"\u03a3\u03a5\u039d\u03a4\u0397\u03a1\u0397\u03a4\u0399\u039a\u0397 \u0391\u039d\u03a4\u0399\u039c\u0395\u03a4\u03a9\u03a0\u0399\u03a3\u0397 \u03a0\u039f\u039d\u039f\u03a5 \u03a3\u03a4\u0397 \u039c\u0395\u03a3\u0397 (\u039f\u03a3\u03a6\u03a5\u0391\u039b\u0393\u0399\u0391\/ \u0399\u03a3\u03a7\u0399\u0391\u039b\u0393\u0399\u0391) \u039c\u0395\u03a3\u03a9 \u03a0\u03a1\u039f\u0393\u03a1\u0391\u039c\u039c\u0391\u03a4\u039f\u03a3 \u0391\u03a3\u039a\u0397\u03a3\u0395\u03a9\u039d"},"content":{"rendered":"

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\"\"<\/a><\/p>\n

\u03a0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03c3\u03b8\u03b5\u03bd\u03bf\u03cd\u03c2 \u03bc\u03b5 \u03c0\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7 (\u03bf\u03c3\u03c6\u03c5\u03b1\u03bb\u03b3\u03af\u03b1) \u03ae\/ \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 (\u03b9\u03c3\u03c7\u03b9\u03b1\u03bb\u03b3\u03af\u03b1)<\/strong><\/p>\n

\u03a3\u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03c0\u03bf\u03c1\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03ba\u03c6\u03cd\u03bb\u03b9\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03bc\u03b5\u03c3\u03bf\u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03af\u03c9\u03bd \u03b4\u03af\u03c3\u03ba\u03c9\u03bd \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2: \u03b1\u03c1\u03c7\u03af\u03b6\u03b5\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae \u03b1\u03c6\u03c5\u03b4\u03ac\u03c4\u03c9\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2 (degenerative disc), \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ae\u03be\u03b5\u03b9 \u03c3\u03b5 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae (bulging), \u03ba\u03ae\u03bb\u03b7 (herniated disc) \u03ae \u03bb\u03ad\u03c0\u03c4\u03c5\u03bd\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2 (thinning). \u0391\u03c5\u03c4\u03cc \u03ad\u03c7\u03b5\u03b9 \u03c3\u03b1\u03bd \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03bf \u03bc\u03b5\u03c3\u03bf\u03c3\u03c0\u03bf\u03bd\u03b4\u03cd\u03bb\u03b9\u03bf \u03c4\u03c1\u03ae\u03bc\u03b1 (\u03b1\u03c0\u03cc \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03be\u03ad\u03c1\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bf\u03b9 \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c1\u03af\u03b6\u03b5\u03c2) \u03bd\u03b1 \u03bc\u03b9\u03ba\u03c1\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03b5 \u03b4\u03b9\u03ac\u03bc\u03b5\u03c4\u03c1\u03bf, \u03bc\u03b5 \u03b5\u03c0\u03b1\u03ba\u03cc\u03bb\u03bf\u03c5\u03b8\u03bf \u03c4\u03b7\u03bd \u03c0\u03af\u03b5\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c1\u03b9\u03b6\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03cc\u03c0\u03c9\u03c2 \u03c0\u03cc\u03bd\u03bf\u03c2, \u03bc\u03bf\u03c5\u03b4\u03b9\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ae \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03b4\u03c5\u03bd\u03b1\u03bc\u03af\u03b1. \u039c\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b5\u03cd\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c4\u03c1\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bb\u03cc\u03b3\u03c9 \u03bf\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03c1\u03bf\u03b5\u03be\u03bf\u03c7\u03ce\u03bd, \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03b5\u03bf\u03c6\u03cd\u03c4\u03c9\u03bd (\u03c4\u03b1 \u201c\u03ac\u03bb\u03b1\u03c4\u03b1\u201d \u03c0\u03bf\u03c5 \u03bb\u03ad\u03bd\u03b5 \u03bf\u03b9 \u03b1\u03c3\u03b8\u03b5\u03bd\u03b5\u03af\u03c2), \u03ae \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03cc\u03c1\u03b4\u03c9\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2 (\u03b4\u03b7\u03bb. \u03c4\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2 \u03c3\u03b5 \u03ad\u03ba\u03c4\u03b1\u03c3\u03b7, \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9).<\/p>\n

\"\"<\/a>\"\"<\/a><\/p>\n

\u0391\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03bc\u03b9\u03b1 \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1 \u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03bf\u03c1\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03bf\u03bd\u03ac\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03b1\u03c3\u03c7\u03bf\u03bb\u03af\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03c3\u03b8\u03b5\u03bd\u03ae. \u038c\u03c0\u03c9\u03c2 \u03b8\u03b1 \u03c3\u03c5\u03b6\u03b7\u03c4\u03b7\u03b8\u03b5\u03af \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c1\u03c7\u03b9\u03ba\u03ac \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b4\u03b9\u03ac\u03b3\u03bd\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03b9\u03c4\u03af\u03bf\u03c5 \u03c4\u03b7\u03c2 \u03bf\u03c3\u03c6\u03c5\u03b1\u03bb\u03b3\u03af\u03b1\u03c2, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b1\u03c3\u03b9\u03c3\u03c4\u03b5\u03af \u03b1\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03ba\u03b9\u03bd\u03b7\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03ae \u03ba\u03b9\u03bd\u03b7\u03c3\u03b9\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1. \u039c\u03b9\u03b1 \u03c4\u03ad\u03c4\u03bf\u03b9\u03b1 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03bf\u03c1\u03c9\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03c4\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1 \u03c4\u03c9\u03bd \u03c3\u03c0\u03bf\u03bd\u03b4\u03cd\u03bb\u03c9\u03bd.<\/p>\n

\"\"<\/a><\/p>\n

\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd<\/strong><\/p>\n

\u03a3\u03b1\u03bd \u03b3\u03b5\u03bd\u03b9\u03ba\u03ae \u03b1\u03c1\u03c7\u03ae, \u03ad\u03bd\u03b1\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03c9\u03b8\u03bf\u03cd\u03bd \u03c4\u03b1 \u03c6\u03bf\u03c1\u03c4\u03af\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03ad\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03c4\u03ae\u03bb\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd. \u0391\u03c2 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03bf\u03cd\u03bc\u03b5 \u03c4\u03b7 \u03b4\u03c1\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03b1\u03bd \u03ad\u03bd\u03b1\u03bd \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03cc \u00ab\u03ba\u03bf\u03c1\u03c3\u03ad\u00bb \u03b3\u03cd\u03c1\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03c4\u03ae\u03bb\u03b7, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03bf\u03c5\u03b4\u03ad\u03c4\u03b5\u03c1\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd, \u03ba\u03b1\u03b9 \u03b1\u03c6\u03bf\u03c1\u03bf\u03cd\u03bd \u03c4\u03cc\u03c3\u03bf \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2, \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2.<\/p>\n

\u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b8\u03b1 \u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03b8\u03bf\u03cd\u03bc\u03b5 \u03c3\u03c4\u03b9\u03c2 \u03b4\u03cd\u03bf \u03ba\u03cd\u03c1\u03b9\u03b5\u03c2 \u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd: \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ad\u03ba\u03c4\u03b1\u03c3\u03b7\u03c2 (\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 McKenzie) \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bc\u03c8\u03b7\u03c2 (\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 Williams), \u03ba\u03b1\u03b8\u03b5\u03bc\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b5\u03ba \u03b4\u03b9\u03b1\u03bc\u03ad\u03c4\u03c1\u03bf\u03c5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2.<\/p>\n

\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 McKenzie<\/strong><\/p>\n

\u0391\u03bd\u03b1\u03c0\u03c4\u03cd\u03c7\u03b8\u03b7\u03ba\u03b1\u03bd \u03c4\u03b7 \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b1 \u03c4\u03bf\u03c5 \u201950 \u03b1\u03c0\u03cc \u03c4\u03bf \u039d\u03b5\u03bf\u03b6\u03b7\u03bb\u03b1\u03bd\u03b4\u03cc \u03c6\u03c5\u03c3\u03b9\u03ba\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03ae Robin McKenzie \u03ba\u03b1\u03b9 \u03b2\u03b1\u03c3\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b9\u03b4\u03ad\u03b1 \u03c4\u03b7\u03c2 \u00ab\u03ba\u03b5\u03bd\u03c4\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2\u00bb \u03c4\u03bf\u03c5 \u03c0\u03cc\u03bd\u03bf\u03c5. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03c3\u03c4\u03b7\u03bd \u03bf\u03c3\u03c6\u03c5\u03bf-\u03b9\u03c3\u03c7\u03b9\u03b1\u03bb\u03b3\u03af\u03b1 \u03cc\u03c0\u03bf\u03c5 \u03bf \u03c0\u03cc\u03bd\u03bf\u03c2 \u03c3\u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7 \u03b1\u03bd\u03c4\u03b1\u03bd\u03b1\u03ba\u03bb\u03ac \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03c0\u03cc\u03b4\u03b9, \u03bf \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03c3\u03b9\u03b3\u03ac \u03c3\u03b9\u03b3\u03ac \u03bc\u03b9\u03b1 \u03bc\u03b5\u03c4\u03b1\u03c4\u03cc\u03c0\u03b9\u03c3\u03ae \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03c0\u03b9\u03bf \u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ac (\u03b4\u03b7\u03bb. \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7), \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b5\u03be\u03b1\u03bb\u03b5\u03b9\u03c6\u03b8\u03b5\u03af \u03c4\u03b5\u03bb\u03b5\u03af\u03c9\u03c2. \u0391\u03c5\u03c4\u03cc \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b1\u03bd \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03b5\u03c1\u03b5\u03b8\u03b9\u03c3\u03bc\u03cc \u03c4\u03b7\u03c2 \u03c1\u03af\u03b6\u03b1\u03c2 \u03b5\u03bd\u03cc\u03c2 \u03bd\u03b5\u03cd\u03c1\u03bf\u03c5, \u03cc\u03c0\u03c9\u03c2 \u03c0\u03c7. \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03ae\u03bb\u03b7 \u03bc\u03b5\u03c3\u03bf\u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03af\u03bf\u03c5 \u03b4\u03af\u03c3\u03ba\u03bf\u03c5, \u03cc\u03c0\u03bf\u03c5 \u03bf \u03c0\u03cc\u03bd\u03bf\u03c2 \u03b1\u03bd\u03c4\u03b1\u03bd\u03b1\u03ba\u03bb\u03ac \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bf\u03c1\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5 \u03bd\u03b5\u03cd\u03c1\u03bf\u03c5, \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03b7 \u03ba\u03ae\u03bb\u03b7 \u03c4\u03bf\u03c5 \u03b4\u03af\u03c3\u03ba\u03bf\u03c5 \u03c0\u03b9\u03ad\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03c1\u03af\u03b6\u03b1. \u03a3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae \u03c3\u03c5\u03c3\u03c4\u03ae\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b3\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ad\u03ba\u03c4\u03b1\u03c3\u03b7\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b9\u03c2 \u03b5\u03b9\u03ba\u03cc\u03bd\u03b5\u03c2, \u03c0\u03ac\u03bd\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03b2\u03bb\u03b5\u03c8\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03ae.<\/p>\n

\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b3\u03af\u03bd\u03bf\u03c5\u03bd \u03b5\u03af\u03c4\u03b5 \u03bf \u03b1\u03c3\u03b8\u03b5\u03bd\u03ae\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c1\u03b8\u03b9\u03bf\u03c2, \u03b5\u03af\u03c4\u03b5 \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03bf\u03c2. \u03a3\u03c4\u03b7\u03bd \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03bf \u03b1\u03c3\u03b8\u03b5\u03bd\u03ae\u03c2 \u03c4\u03b5\u03bd\u03c4\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9, \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7, \u03b5\u03ba\u03c4\u03b5\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03c4\u03ae\u03bb\u03b7. \u038c\u03c4\u03b1\u03bd \u03bf \u03b1\u03c3\u03b8\u03b5\u03bd\u03ae\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03bf\u03c2, \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03be\u03b5\u03ba\u03b9\u03bd\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b7\u03bd\u03ae \u03b8\u03ad\u03c3\u03b7 (\u00ab\u03bc\u03c0\u03c1\u03bf\u03cd\u03bc\u03c5\u03c4\u03b1\u00bb), \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ac \u03b5\u03ba\u03c4\u03b5\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5 \u03c3\u03c4\u03ae\u03bb\u03b7, \u03b1\u03c1\u03c7\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u00ab\u03c3\u03c6\u03af\u03b3\u03b3\u03b1\u03c2\u00bb \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c3\u03c4\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u00ab\u03ba\u03cc\u03bc\u03c0\u03c1\u03b1\u03c2\u00bb. \u03a3\u03b7\u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b5\u03b4\u03ce \u03cc\u03c4\u03b9, \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bf \u03b1\u03c3\u03b8\u03b5\u03bd\u03ae\u03c2 \u03bd\u03b1 \u03bd\u03b9\u03ce\u03b8\u03b5\u03b9 \u03ad\u03bd\u03b1\u03bd \u03c0\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7, \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c7\u03b5\u03b9\u03c1\u03bf\u03c4\u03b5\u03c1\u03b5\u03cd\u03b5\u03b9 \u03bf \u03c0\u03cc\u03bd\u03bf\u03c2 \u03c3\u03c4\u03bf \u03c0\u03cc\u03b4\u03b9.<\/p>\n

\u0398\u03ad\u03c3\u03b7 \u201c\u03c3\u03c6\u03af\u03b3\u03b3\u03b1\u03c2\u201d (yoga asana salamba bhujangasana)<\/strong><\/p>\n

\"\"<\/a><\/p>\n

\u0398\u03ad\u03c3\u03b7 \u201c\u03ba\u03cc\u03bc\u03c0\u03c1\u03b1\u03c2\u201d (yoga asana bhujangasana)<\/strong><\/p>\n

\"\"<\/a><\/p>\n

 <\/p>\n

\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 Williams<\/strong><\/p>\n

\u0391\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b7 \u03b5\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03ad\u03c7\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b7\u03c2, \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c4\u03ac\u03b8\u03b7\u03ba\u03b1\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u039f\u03c1\u03b8\u03bf\u03c0\u03b1\u03b9\u03b4\u03b9\u03ba\u03cc Paul Williams, \u03bc\u03b5 \u03c3\u03ba\u03bf\u03c0\u03cc \u03bd\u03b1 \u03b4\u03b9\u03b5\u03c5\u03c1\u03c5\u03bd\u03b8\u03b5\u03af \u03c4\u03bf \u03bc\u03b5\u03c3\u03bf\u03c3\u03c0\u03bf\u03bd\u03b4\u03cd\u03bb\u03b9\u03bf \u03c4\u03c1\u03ae\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bf \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c3\u03c9\u03bb\u03ae\u03bd\u03b1\u03c2. \u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c0\u03b1\u03bb\u03b9\u03cc\u03c4\u03b5\u03c1\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd squat \u03c4\u03bf\u03c5 Regen \u03ba\u03b1\u03b9 \u03b2\u03b1\u03c3\u03af\u03c3\u03c4\u03b7\u03ba\u03b1\u03bd \u03c3\u03c4\u03b7\u03bd \u03b9\u03b4\u03ad\u03b1 \u03cc\u03c4\u03b9 \u03b7 \u03bf\u03c3\u03c6\u03c5\u03bf\u03ca\u03b5\u03c1\u03ae \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae (\u03b4\u03b7\u03bb. \u03b5\u03ba\u03b5\u03af \u03c0\u03bf\u03c5 \u03b7 \u03bc\u03ad\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03c0\u03af\u03c0\u03c4\u03b5\u03b9 \u03c3\u03c4\u03bf \u03b9\u03b5\u03c1\u03cc \u03bf\u03c3\u03c4\u03cc, \u03c4\u03bf \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1 \u039f5-\u03991) \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03ba\u03c6\u03c5\u03bb\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03ae\u03b4\u03b7 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b1 20 \u03ad\u03c4\u03b7 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5\u03c2. \u03a4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c3\u03c4\u03ad\u03bd\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03af\u03b5\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03ce\u03bd \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03c9\u03bd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ad\u03ba\u03c4\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2. \u0388\u03c4\u03c3\u03b9, \u03b5\u03b4\u03ce \u03bf \u03c3\u03ba\u03bf\u03c0\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ba\u03ac\u03bc\u03c8\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03b7\u03b8\u03b5\u03af \u03b7 \u03b4\u03b9\u03ac\u03bc\u03b5\u03c4\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03bf\u03cd \u03c3\u03c9\u03bb\u03ae\u03bd\u03b1, \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c3\u03bf\u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03af\u03bf\u03c5 \u03c4\u03c1\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b4\u03c5\u03bd\u03ac\u03bc\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03b1\u03c3\u03ba\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b9\u03c2 \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03b5\u03c2 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 (facet) \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2.<\/p>\n

\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9: 1-7<\/strong><\/p>\n

1. \u039f\u03c0\u03af\u03c3\u03b8\u03b9\u03b1 \u03ba\u03bb\u03af\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 (posterior pelvic tilt)<\/strong><\/p>\n

\"\"<\/a><\/p>\n

2. \u039a\u03ac\u03bc\u03c8\u03b7 \u03c4\u03bf\u03c5 \u03b5\u03bd\u03cc\u03c2 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 \u03c6\u03ad\u03c1\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 (single knee to chest- yoga asana Ardha pawanmuktasana)<\/strong><\/p>\n

\"\"<\/a><\/p>\n

3. \u039a\u03ac\u03bc\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd 2 \u03b9\u03c3\u03c7\u03af\u03c9\u03bd \u03c6\u03ad\u03c1\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 (double knee to chest- yoga Apanasana)<\/strong><\/p>\n

\"\"<\/a><\/p>\n

4. \u039c\u03b5\u03c1\u03b9\u03ba\u03ae \u03ad\u03b3\u03b5\u03c1\u03c3\u03b7 \u03ae \u00ab\u03c1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1\u00bb (partial sit-ups)<\/strong><\/p>\n

\"\"<\/a><\/p>\n

5. \u0394\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03c0\u03b9\u03c3\u03b8\u03af\u03c9\u03bd \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd (hamstrings stretch) \u03c3\u03c4\u03bf 1 \u03ae \u03c4\u03b1 2 \u03c0\u03cc\u03b4\u03b9\u03b1 (Ashtanga Vinyasa yoga asana Janu sirsasana \u03ba\u03b1\u03b9 Ashtanga Vinyasa yoga asana Paschimottanasana).<\/strong><\/p>\n

\"\"<\/a>\"\"<\/a><\/p>\n

6. \u0394\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03b1\u03bc\u03c0\u03c4\u03ae\u03c1\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c4\u03bf\u03c5 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 (Hip flexor stretch- yoga asana Anjaneyasana)<\/strong><\/p>\n

\"\"<\/a><\/p>\n

7. \u0398\u03ad\u03c3\u03b7 \u03b2\u03b1\u03b8\u03ad\u03c9\u03c2 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03bc\u03b5 \u03ad\u03ba\u03c4\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c1\u03ac\u03c7\u03b7\u03c2 (squat)<\/strong><\/p>\n

\"\"<\/a><\/p>\n

\u039f\u03b9 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 (1-7) \u03b1\u03c0\u03bf\u03b2\u03bb\u03ad\u03c0\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bb\u03cc\u03c1\u03b4\u03c9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c0\u03bf\u03b8\u03ad\u03c4\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 \u03c3\u03b5 \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03b1 \u03ba\u03bb\u03af\u03c3\u03b7, \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03c7\u03c1\u03ae\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03bc\u03c5\u03ce\u03bd \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03bf\u03cd\u03bd \u03ba\u03ac\u03bc\u03c8\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd. \u0391\u03c5\u03c4\u03ac \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c0\u03b1\u03c3\u03bc\u03bf\u03cd \u03c4\u03c9\u03bd \u03c0\u03b1\u03c1\u03b1\u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ce\u03bd \u03bc\u03c5\u03ce\u03bd, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03b4\u03b9\u03b5\u03cd\u03c1\u03c5\u03bd\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c3\u03bf\u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03af\u03bf\u03c5 \u03c4\u03c1\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03bf\u03cd \u03c3\u03c9\u03bb\u03ae\u03bd\u03b1. \u03a3\u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b5\u03b8\u03b5\u03af \u03ba\u03b1\u03b9 \u03b7 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03bb\u03b1\u03b3\u03bf\u03bd\u03bf\u03c8\u03bf\u03ca\u03c4\u03b7 \u03bc\u03c5\u03cc\u03c2, \u03bf \u03c1\u03cc\u03bb\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5 \u03b4\u03b9\u03b5\u03c5\u03ba\u03c1\u03b9\u03bd\u03af\u03c3\u03c4\u03b7\u03ba\u03b5 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1, \u03cc\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03b7\u03c2 \u03bb\u03cc\u03c1\u03b4\u03c9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03bc\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03c5\u03bd\u03ac\u03bc\u03b5\u03b9\u03c2 (shear stress) \u03c3\u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf O5-I1. \u0395\u03b9\u03b4\u03b9\u03ba\u03ac \u03c4\u03bf \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03bf \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03ba\u03b1\u03bc\u03c0\u03c4\u03ae\u03c1\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c4\u03bf\u03c5 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 (hip flexor stretch).<\/p>\n

\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 Williams \u03b5\u03bd\u03b4\u03b5\u03af\u03ba\u03bd\u03c5\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c3\u03b8\u03b5\u03bd\u03b5\u03af\u03c2 \u03bc\u03b5 \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03c4\u03ad\u03bd\u03c9\u03c3\u03b7, \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03cc\u03bb\u03c5\u03c3\u03b7 \u2013 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03bf\u03bb\u03af\u03c3\u03b8\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03bd\u03bf \u03b1\u03c0\u03cc \u03c4\u03b7\u03c2 \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03b5\u03c2 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2 (facet), \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03b9 \u03cc\u03c4\u03b1\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03bf\u03c1\u03c9\u03c4\u03b9\u03ba\u03cc \u03ba\u03ac\u03c4\u03b1\u03b3\u03bc\u03b1, \u03ae \u03ba\u03ae\u03bb\u03b7 \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c3\u03bf\u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03af\u03bf\u03c5 \u03b4\u03af\u03c3\u03ba\u03bf\u03c5. \u03a3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c1\u03b1\u03c7\u03b9\u03b1\u03af\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd, \u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b7 \u03ba\u03b9\u03bd\u03b7\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bf\u03c3\u03c6\u03c5\u03bf\u03ca\u03b5\u03c1\u03ae\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2 \u03c3\u03b5 \u03b1\u03c3\u03b8\u03b5\u03bd\u03b5\u03af\u03c2 \u03bc\u03b5 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b5\u03c5\u03bb\u03c5\u03b3\u03b9\u03c3\u03af\u03b1 \u03ae \u03ba\u03b1\u03b9 \u03b4\u03c5\u03c3\u03ba\u03b1\u03bc\u03c8\u03af\u03b1.<\/p>\n

\u039a\u03b9\u03bd\u03b7\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b9\u03c3\u03c7\u03b9\u03b1\u03ba\u03bf\u03cd \u03c4\u03bf\u03c5 \u03bd\u03b5\u03cd\u03c1\u03bf\u03c5 (neural mobilization) \u03b5\u03c0\u03af \u03b9\u03c3\u03c7\u03b9\u03b1\u03bb\u03b3\u03af\u03b1\u03c2<\/strong><\/p>\n

\u03a4\u03b1 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03c1\u03bf\u03c4\u03b1\u03b8\u03b5\u03af \u03ba\u03b1\u03b9 \u03b7 \u03ad\u03bd\u03bd\u03bf\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03b9\u03bd\u03b7\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03bd\u03b5\u03cd\u03c1\u03bf\u03c5 (neural mobilization) \u03c3\u03b5 \u03b1\u03c3\u03b8\u03b5\u03bd\u03b5\u03af\u03c2 \u03bc\u03b5 \u03c0\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03c4\u03b1\u03bd\u03b1\u03ba\u03bb\u03ac\u03b5\u03b9 \u03c3\u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 (\u03b9\u03c3\u03c7\u03b9\u03b1\u03bb\u03b3\u03af\u03b1), \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03b4\u03b5 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 McKenzie \u03ba\u03b1\u03b9 Williams. \u039f\u03b9 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b1\u03c3\u03b8\u03b5\u03bd\u03b5\u03af\u03c2 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03c0\u03cc\u03bd\u03bf \u03c3\u03b1\u03bd \u201c\u03ba\u03ac\u03c8\u03b9\u03bc\u03bf\u201d, \u03c3\u03b1\u03bd \u201c\u03bc\u03b1\u03c7\u03b1\u03af\u03c1\u03b9\u201d, \u03ae \u03c0\u03bf\u03c5 \u201c\u03c3\u03c6\u03cd\u03b6\u03b5\u03b9\u201d, \u03ba\u03b1\u03b9 \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03af\u03b4\u03bf\u03c2 \u03ba\u03b9\u03bd\u03b7\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b9\u03c3\u03c7\u03b9\u03b1\u03ba\u03bf\u03cd \u03bd\u03b5\u03cd\u03c1\u03bf\u03c5 (slump stretching). \u0391\u03c5\u03c4\u03ae \u03b7 \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03ae \u03b4\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03b4\u03c1\u03b1 \u03bc\u03ad\u03c3\u03c9 \u03b1\u03bd\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c5\u03bc\u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03c4\u03b1\u03bd\u03b1\u03ba\u03bb\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b1\u03b3\u03b3\u03b5\u03b9\u03bf\u03b4\u03b9\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae\u03c2 \u03c3\u03c4\u03bf \u03b4\u03ad\u03c1\u03bc\u03b1, \u03b1\u03bd\u03b1\u03ba\u03bf\u03c5\u03c6\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03b1\u03c3\u03b8\u03b5\u03bd\u03ce.<\/p>\n

\"\"<\/a><\/p>","protected":false},"excerpt":{"rendered":"

\u03a4\u03b1 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1, \u03cc\u03bb\u03bf \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03af\u03b1\u03b9\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b5\u03c2, \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03bd\u03b1 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03b8\u03bf\u03cd\u03bd \u03b1\u03c0\u03cc \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03bd\u03bf\u03c3\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c4\u03bf\u03c5\u03c2 \u03c4\u03b1\u03bb\u03b1\u03b9\u03c0\u03c9\u03c1\u03bf\u03cd\u03bd. \u0395\u03af\u03bd\u03b1\u03b9 \u03b4\u03b5 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