Ama-pilvic tilts yindlela yokuzivocavoca ehambisana nokunyakaza okuphambene nomgogodla oqinisa imisipha yokusekela phansi emuva, ikakhulukazi izibeletho. Ziwumsebenzi omuhle wokuzivocavoca kulabo abafuna usizo oluphansi lwezinhlungu emuva , futhi bazizwa bekhululekile ngoba benikeza umhlane wakho kancane. Kungenziwa kwenziwa ulele phansi noma umele emuva odongeni. Inguqulo emibi kunzima kakhudlwana, kodwa kuyindlela enhle kwabesifazane abakhulelwe abangakhululekile emhlane noma kubantu abangakwazi ukulala phansi.
1 - I-Supine yamaTelts Tilts
1. Ulale emhlane wakho ngamadolo ogobile kanye nezinyawo ezinyaweni phansi. Lona isikhundla sakho sokungathathi hlangothi, ngendwangu yemvelo yesikhala somlenze obangela ukuba phansi okuphansi kuphakanyiswe kancane phansi.
2. Phezu kwe-exhale, gubha izintambo zakho ngobumnene ebusweni bakho. I-butt yakho ngeke empeleni ishiye phansi, kodwa uzozwa umshini wakho we-back back phansi. Usukela ngokuyinhloko ijika kusukela emuva ephansi.
Cabanga ngamapulangwe njengesitsha samanzi. Uma wenza ukuthambekela kwe-pelvic, amanzi ayobe echithekela esiswini sakho.
3. Emva kwemizuzwana embalwa, vula bese ubuyela endaweni yakho yokungathathi hlangothi.
4. Phinda lokhu ukunyakaza izikhathi ezinhlanu kuya kwezi-10.
2 - AmaTilts asePelvic ayimi
1. Hamba emuva emuva odongeni bese uguqa ngamadolo.
2. Ngaphandle kwe-exhale, phakamisa i-pelvis kancane kancane odongeni ebusweni bakho, obangela ukubuyela kwakho phansi ukuze ucindezele odongeni.
3. Uma uphazamisa, buyela emuva.
4. Phinda lokhu ukunyakaza izikhathi ezinhlanu kuya kwezi-10.