So wo nso worehu amane wɔ ‘Ankylosing Spondylitis’ anaa AS sɛnea yɛfrɛ no tiawa no? Enti, ɛho nhia sɛ yɛbɛka sɛ sɛ wosɔre anɔpa a, wote akyi yaw na wo ho yɛ wo den, ɛnte saa? Wunim sɛnea ɛyɛ den sɛ wode ɛyaw yi bɛfa da no mu. Nanso so wunim sɛ ade a eye sen biara a wubetumi ayɛ de adi saa sɛnkyerɛnne ahorow yi so ne apɔw-mu-teɛteɛ. Eyi te sɛ aduru a eye sen biara a wubetumi de ama w’ankasa wo nipadua.
Dɛn nti na apɔw-mu-teɛteɛ ho hia saa?
Sɛ yɛbɛka no tiawa a, apɔw-mu-teɛteɛ yɛ ɔhaw ahorow pii a ɛba wɔ ankylosing spondylitis (AS) mu no ano aduru kɛse.
- Ɛyaw so tew: Sɛ woteɛteɛ w’apɔw mu daa a, ɛyaw ne ɔhaw a wote nka no so bɛtew kɛse.
- Ɛtew nipadua a ɛyɛ den so: Apɔw-mu-teɛteɛ boa ma nipadua no yɛ den, titiriw anɔpa, na ɛma nipadua no yɛ mmerɛw.
- Wubetumi atu yiye: Wo nantew tu mpɔn efisɛ wo nkwaa ne wo ntini ahorow yɛ adwuma.
- Wɔteɛteɛ sɛnea obi gyina hɔ: Ntini a ɛyɛ den boa ma wogyina hɔ yiye, na ɛmma akyi berɛmo no ntumi nkɔ n’anim bere tenten esiane AS nti.
- Ɛtew ɔbrɛ so: Ebia ɛbɛyɛ te sɛ nea ɛyɛ nwonwa, nanso apɔw-mu-teɛteɛ ma w’ahoɔden yɛ kɛse na ɛtew ɔbrɛ a wotaa te nka no so.
- Ɔhome yɛ mmerɛw: Apɔw-mu-teɛteɛ bi hyɛ koko mu ntini ahorow no den, na ɛma ahurututu no tumi home yiye.
Nea ɛho hia sen biara ne sɛ eyi nyinaa ma w’asetra tu mpɔn. Ɛyɛ fɛ yiye sɛ wubetumi ayɛ wo da biara da nnwuma a ɛnyɛ den na ɛyaw biara nni mu, ɛnte saa?
Apɔw-mu-teɛteɛ bɛn na ɛfata wo?
"Okay, apɔw-mu-teɛteɛ ye, nanso dɛn na ɛsɛ sɛ meyɛ?" ebia woredwen ho. Nnuruyɛfo taa kamfo apɔw-mu-teɛteɛ ahorow anan kyerɛ nnipa a wɔwɔ AS. Apɔw-mu-teɛteɛ nhyehyɛe a ɛka anan no nyinaa bom no tu mpɔn sen biara.
| Apɔw-mu-teɛteɛ su | Botae titiriw |
|---|---|
| Ntrɛwmu & Range of Motion | Tew nipadua a ɛyɛ den so, ma nkwaa no nkɔ baabiara yiye, na ma wotumi yɛ nsakrae kɛse. |
| Ahoɔden a wɔde hyɛ mu | Ntini a wɔhyɛ mu den na wɔboa nkwaa ne akyi berɛmo yiye. |
| Cardio apɔw-mu-teɛteɛ | Ma koma ne ahurututu dwumadi tu mpɔn, ma ahoɔden ne boasetɔ nkɔ soro. |
| Kari a wobɛkɔ so akura mu | Ma nipadua no gyina pintinn kɛse na siw asehwe ano. |
Sɛ wopɛ sɛ wunya nea eye sen biara a, bɔ mmɔden sɛ wobɛyɛ apɔw-mu-teɛteɛ a wɔaka abom yi anyɛ yiye koraa no simma 20 da biara .
Hwɛ hu sɛ wobɛyɛ eyi ansa na woafi ase.
Hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa. Ɔbɛka apɔw-mu-teɛteɛ a ahobammɔ wom na ɛfata ma wo tebea no akyerɛ wo. Wobetumi nso de wo akɔ apɔw-mu-teɛteɛ ho ɔyaresafo nkyɛn a ɔbɛyɛ apɔw-mu-teɛteɛ nhyehyɛe bi ama wo pɔtee.
Wubetumi anya mfaso a ɛwɔ apɔw-mu-teɛteɛ ahorow pii so prɛko pɛ denam nneɛma te sɛ Pilates, yoga, tai chi, ne asuguare so. Sɛ worekɔ kuw adesua a, hwɛ hu sɛ wobɛbɔ ɔkyerɛkyerɛfo no amanneɛ wɔ w’ayaresa tebea no ho ansa na woafi ase.
Ntrɛwmu ne Kankyee Apɔw-mu-teɛteɛ
Eyinom ne wo da biara da apɔw-mu-teɛteɛ nhyehyɛe no fapem. Wɔtrɛw wo ntini, wo ntini, ne wo ntini mu na wɔhwɛ so, na wɔsan kae wo nkwaa no sɛnea etumi keka ne ho nyinaa.
AS ho haw a ɛtaa ba ne akyi berɛmo a ɛwɔ akyi berɛmo no mu a ɛka bom. Da biara da apɔw-mu-teɛteɛ a wɔde trɛw obi mu betumi aboa ma asiane yi so atew.
Fa no sɛ, ntini a atwa wo nkwaa biako ho ahyia no fi ase yɛ den esiane ɔfe a AS de ba nti. Sɛ woantrɛw saa ntini no mu anaasɛ woanhinhim nkwaa no a, saa ntini a ɛyɛ den ne ɛyaw no bɛkɔ so ayɛ kɛse. Enti sɛ wopɛ sɛ wunya nea eye sen biara a, yɛ apɔw-mu-teɛteɛ yi da biara da .
Apɔw-mu-teɛteɛ a ɛhyɛ den
Ɛha no wode mu duru, aduru a ɛko tia, anaa w’ankasa wo nipadua mu duru di dwuma de ma wo ntini no gyina kakra. Eyi ho nhwɛso ahorow bi ne pushups ne weightlifting.
Eyi hyɛ wo ntini mu den na ɛboa ma wo nipadua no tu ntɛmntɛm na ahobammɔ wom. Titiriw ma nnipa a wɔwɔ AS, .Ɛho hia yiye sɛ wohyɛ ntini a ɛwɔ wo yafunu ne w’akyi (core muscles) no den. Saa ntini ahorow yi ne ade a eye sen biara a ɛboa w’akyi berɛmo. Sɛ saa ntini yi mu yɛ den a, nhyɛso a ɛwɔ w’akyi no so tew na akyi yaw mpo betumi afi hɔ.
Apɔw-mu-teɛteɛ a ɛte sɛɛ a wobɛyɛ nna abien kosi nnan dapɛn biara no boro nea ɛdɔɔso so.
Cardio apɔw-mu-teɛteɛ
Nnuruyɛfo frɛ eyi apɔw-mu-teɛteɛ a ɛma mframa bɔ. Eyinom ma wo koma bɔ ne wo home yɛ kɛse, na ɛma wo koma ne w’ahurututu yɛ apɔw-mu-teɛteɛ pa.
- Reboro nsuo
- Sakretwie
- Mmirkatuo bɔkɔɔ
- Nantew a ɛfata
Sɛ woyɛ apɔw-mu-teɛteɛ yi a, wo koma yɛ adwumaden na ɛma mogya a oxygen pii wom kɔ wo nipadua nyinaa mu. Eyi bɛma w’adwene ne w’ahoɔden atu mpɔn. Bere kɔ so no, wubetumi anantew akyirikyiri a wommrɛ anaa ɛyaw biara nni wo ho.
Fa yɛ wo botae sɛ wobɛyɛ saa apɔw-mu-teɛteɛ yi a ne nyinaa yɛ simma 75-150 dapɛn biara. Sɛ yɛbɛka no tiawa a, simma 30 da biara, nnafua 5 dapɛn biara, bedu saa botae no ho.
Ahomegye apɔw-mu-teɛteɛ titiriw bi
Fa saa ahomegye apɔw-mu-teɛteɛ a ɛnyɛ den yi ka wo da biara da apɔw-mu-teɛteɛ nhyehyɛe no ho. Ɛbɛboa ma wo moma so atrɛw na ama wo nipadua no ayɛ mmerɛw.
- Anamɔn 1: Hom home kɔ akyiri sɛnea wubetumi kosi sɛ wo moma so bɛtrɛw.
- Anamɔn 2: Kura wo home mu na kan kɔsi abiɛsa.
- Anamɔn 3: Fa brɛoo home, te sɛ nea worebɔ kyɛnere.
- Anamɔn 4: Gye w’ahome bere tiaa bi, kan kɔ abiɛsa bio, na san yɛ saa anammɔn yi.
Nkrasɛm a Wɔde Kɔ Fie
- Ankylosing spondylitis (AS) yɛ tebea a ɛtra hɔ kyɛ, nanso apɔw-mu-teɛteɛ yɛ nnwinnade a tumi wom sen biara a ɛsɛ sɛ wode di wo sɛnkyerɛnne ahorow ho dwuma no mu biako.
- Ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe biara ase.
- Ɛsɛ sɛ apɔw-mu-teɛteɛ nhyehyɛe pa ka ho ne sɛ wobɛtrɛw wo ho, wobɛhyɛ wo den, wobɛma wo koma ayɛ adwuma, na woakari pɛ.
- Ade a ɛho hia sen biara ne sɛ wobɛkɔ so ayɛ no daa. Ɛyɛ nea etu mpɔn kɛse sɛ wobɛyɛ kakra da biara sen sɛ wobɛyɛ pii da koro na afei woanyɛ no nna kakraa bi.
- Tie wo nipadua. Sɛ apɔw-mu-teɛteɛ biara ma ɛyaw no yɛ kɛse a, gyae na wo ne wo duruyɛfo nkasa.
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