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Kaal muttikku valimai tharum payirchi (Knee pain relief excercise)
Kaal mutti valiyaal avadhi paduvor migavum adhigam. kaal mutti vali ullavargalukkendre sirandha payirchi onru ulladhu. Kaal mutti vali ullavargal indha payirchiyai thodarndhu seidhu vandhaal nalla palan kidaikkum.Indha payirchiyai seivadhu migavum elidhu. Indha payirchiyai vidamala thinamum seidhuvandhaal nalla palan kidaikkum. Mutti valikkana payirchiyai seivadharkku 20 nimidam odhukkinaal podhum.
Ippoludhu indha payichiyai eppadi seivadhu endru paarppom.
Mudhalil tharaiyil kaalkalai pathithavaaru oru suvatrin oramaaga nirkkavum. pinnar, kaalkalai lesaaga agatri, moochai ulle iluthabadi 5 vinaadigal irukkavum. piragu lesaaga mudhugai pinnaal nagarthavum, ippoludhu moochai ulle iluthabadi vaaladhu kaiyai suvatril vaithu idadhu kaalai pinnal madakki idadhu kaiyaal kaalai pidikkavum.
moochai veliye vitta badi meendum kaalai palaiya nilaikku kondu varavum. aduthu kaal matri idhe pol seiyyavum. ippadi thodarndhu 10 murai seidhu vandhaal kaal mootugal valimai perum.
Payirchiyin palangal:
- Adivayitru pagudhikku migavum nalladhu.
- kaal mootu valimai perum.
