Akyi berɛmo a ahwe ase? Apɔw-mu-teɛteɛ a ɛnyɛ den a ɛsɛ sɛ woyɛ wɔ fie ma spondylolisthesis

So wotaa te w’akyi yaw, titiriw wɔ w’akyi ase? So ɛtɔ mmere bi a ɛyaw yi te sɛ nea efi w’akyi kɔ wo nan ase? Ade biako a ebetumi de eyi aba ne tebea bi a wɔfrɛ no spondylolisthesis wɔ aduruyɛ mu . Mma edin no nnyɛ wo hu, ɛnyɛ nea asiane wom sɛnea ebia wususuw no. Ɛnnɛ, momma yɛnka ho asɛm wɔ nsɛm a ɛnyɛ den mu, na yɛnsua apɔw-mu-teɛteɛ bi a wubetumi ayɛ wɔ fie de atew ɛyaw yi so nso ho ade.

Dɛn ankasa ne Spondylolisthesis?

Sɛ yɛbɛka no tiawa a, eyi ne bere a akyi berɛmo anaa dompe bi a ɛwɔ yɛn akyi berɛmo mu no twetwe kɔ anim kakra fi baabi a ɛsɛ sɛ ɛkɔ no. Fa no sɛ birikisi bi a ɛwɔ birikisi fasu mu a wɔde biako ato foforo so. Saa dompe bi a ɛhwe ase wɔ akyi berɛmo no mu no ma ɛyaw ba denam ntini a atwa ho ahyia no a ɛmia so.

Yɛn akyi berɛmo yɛ akyi berɛmo, baako wɔ baako so. Nnompe abien yi ntam no, ntama a ɛyɛ mmerɛw a ɛte sɛ jelly a wɔfrɛ no intervertebral discs wɔ hɔ. Eyinom yɛ adwuma te sɛ nneɛma a ɛma obi ho popo wɔ kar mu. Wɔmma nnompe no ntumi nsɛe wɔn ho wɔn ho na ɛma yɛn akyi berɛmo no tumi yɛ mmerɛw. Wɔ spondylolisthesis mu no, saa kari pɛ yi yera.

Dɛn ne nneɛma a ɛde tebea yi ba?

Ebia nneɛma pii nti na ɛte saa.

Wɔ tebea horow bi a emu yɛ den mu no, eyi betumi ahwehwɛ sɛ wɔyɛ oprehyɛn. Nanso, nnipa dodow no ara nhia oprehyɛn. Mpɛn pii no, nnuruyɛfo di kan kamfo nneɛma te sɛ nipadua mu ayaresa ne apɔw-mu-teɛteɛ a ɛnyɛ den kyerɛ. Eyinom betumi aboa nnipa pii ma wɔadi ɛyaw no so na wɔatra ase sɛnea ɛsɛ.

Apɔw-mu-teɛteɛ a ɛnyɛ den a ɛbɛboa ma ɛyaw so atew

Okay, enti momma yɛnhwɛ apɔw-mu-teɛteɛ bi a ɛyɛ akyi-adamfofa, ahobammɔ wom a wubetumi ayɛ wɔ fie. Kae sɛ ɛsɛ sɛ wɔyɛ apɔw-mu-teɛteɛ yi nyinaa brɛoo na wɔde ahwɛyiye yɛ. Ɛnsɛ sɛ wote ɛyaw biara nka.

1. Pelvic Tilt Apɔw-mu-teɛteɛ

Eyi hyɛ ntini a emu dɔ a ɛwɔ wo yafunu mu a wɔfrɛ no wo ntini titiriw no mu den . Eyi ma w’akyi berɛmo no gyina yiye na ɛtew ɛyaw so.

• Anamɔn 1: Da fam, kotow wo nkotodwe, na fa wo nan si fam.
• Anamɔn 2: Afei fa wo yafunu mu ntini ahorow di dwuma na mia w’akyi ase kɔ fam, na fa no sɛ woretwe wo yafunu mu akɔ w’akyi berɛmo mu.
• Anamɔn 3: Fa mu bɛyɛ sikɔne 15 na fa nkakrankakra gye w’ahome.
• Tia eyi mu mpɛn 5 anaa 10.

2. Kotodwe kosi Koko so

Eyi nso hyɛ wo ntini titiriw no mu den , ɛma w’akyi berɛmo no gyina, na ɛtew ɛyaw so.

• Anamɔn 1: Da w’akyi, wo nkotodwe kotow, wo nan ase tratraa, na wo nsa wɔ w’afã.
• Anamɔn 2: Twe wo yafunu mu ntini ahorow no mu den.
• Anamɔn 3: Afei fa wo nsa abien nyinaa kura kotodwe biako na fa nkakrankakra fa kɔ wo moma so . Kura mu sikani 5 na san kɔ baabi a wufii ase no mu nkakrankakra.
• Anamɔn 4: Yɛ saa ara wɔ nan foforo no ho.
• Anamɔn 5: Awiei koraa no, fa nkotodwe abien no nyinaa bom, fa kɔ wo moma so, kura mu simma 5, na afei san kɔ baabi a wufii ase no.
• Ɛbɛyɛ papa sɛ wubetumi ayɛ saa set yi mprenu anaa mprɛnsa, pɛnkoro anɔpa ne pɛnkoro anadwo.

3. Abasa ne Nan a Wɔde Anam Anan So

Wɔsan frɛ eyi sɛ ‘Nnomaa Ɔkraman’. Ɛhyɛ yafunu, asen a ɛbɔ, glutes, ne akyi ntini mu den .

• Anamɔn 1: Bu nkotodwe wɔ fam, fa wo nsa abien nyinaa to fam, na fa wo nan anan nyinaa so.
• Anamɔn 2: Afei, kyekye wo ntini titiriw no mu den na trɛw wo nan benkum no mu tẽẽ kɔ akyi bere a wotrɛw wo nsa nifa mu tẽẽ kɔ w’anim no. Bɔ mmɔden sɛ wobɛma wo nipadua no ayɛ nea ɛwɔ nhama biako mu.
• Anamɔn 3: Kura saa gyinabea yi mu sikani 5, afei san kɔ gyinabea a wufii ase no mu nkakrankakra.
• Anamɔn 4: Afei fa wo nsa benkum ne wo nan nifa yɛ saa ara.
• Tia mu mpɛn 10 wɔ ɔfã biara.

4. Multifidus ntini a ɛma ɛyɛ adwuma

Eyinom yɛ ntini nketenkete, nanso ɛho hia yiye a ɛbɛn yɛn akyi berɛmo. Wɔboa yɛn ma yɛkotow na yɛdannan yɛn akyi berɛmo. Nnipa pii a wɔwɔ spondylolisthesis no ntini yɛ mmerɛw.

• Anamɔn 1: Da w’akyi. Fa wo nsa a ɛwɔ soro no te nka sɛ ɛwɔ w’akyi berɛmo no nkyɛnmu.
• Anamɔn 2: Afei, fa no sɛ woretwe wo nan akɔ wo moma so (nanso ntutu wo nan ankasa). Bere a woyɛ eyi no, wobɛte nka sɛ ntini a ɛwɔ wo nsa no fã no mu ayɛ den. Ɛnonom ne multifidus ntini ahorow no.
• Anamɔn 3: Kura mu sikani 3 na afei gye w’ahome.
• Yɛ eyi mpɛn 10. Afei dan kɔ ɔfã foforo no na yɛ no mpɛn 10 wɔ saa ɔfã no.

5. Gluteal Ntrɛwmu

Sɛ wo glutes no mu yɛ den a, ebetumi ama akyi yaw ayɛ kɛse. Saa ntrɛwmu yi betumi aboa ma saa nhyɛso no afi hɔ.

• Anamɔn 1: Da w’akyi a wo nsa teɛ na wo nkotodwe abɔ.
• Anamɔn 2: Fa nan biako nansoaa to nan foforo no kotodwe so kakra.
• Anamɔn 3: Afei fa wo nsa abien nyinaa kura nan ase asen no mu na twe no nkakrankakra kɔ wo moma so kosi sɛ wobɛte nka sɛ woatrɛw wo akyi. Ɛnsɛ sɛ ɛyɛ yaw, twetwe kakra kɛkɛ.
• Anamɔn 4: Kura mu simma 15-30 na fa nkakrankakra gye w’ahome.
• Yɛ eyi mpɛn 3 wɔ nan biara mu.

6. Hamstring Ntrɛwmu

Sɛ wowɔ spondylolisthesis a, ntini a ɛwɔ wo nan akyi (hamstrings) no betumi ayɛ den. Sɛ eyinom mu yɛ den a, ebetumi ama woate nka sɛ woretwe w’akyi berɛmo mu, na ama ɛyaw no ayɛ kɛse.

• Anamɔn 1: Tena fam, trɛw wo nan mu wɔ w’anim, na ma wo nsateaa dan kɔ soro.
• Anamɔn 2: Afei fa nkakrankakra kotow kɔ w’anim. Kotow kosi sɛ wobɛte nka sɛ wo nan akyi atrɛw nkutoo. Ɛho nhia sɛ wode wo nsa ka wo nansoaa.
• Anamɔn 3: Kura mu sikani 30, afei san teɛteɛ wo ho.
• Yɛ eyi mpɛn 3. Bere biara, bɔ mmɔden sɛ wobɛkɔ akyiri kakra asen bere a atwam no.

Hwɛ yiye wɔ saa nneɛma yi ho bere a woreteɛteɛ w’apɔw mu no.

• Sɛ wote ɛyaw nka a, gyae: Bere a woreteɛteɛ w’apɔw mu nkutoo na ɛsɛ sɛ wote nka sɛ woatrɛw wo ho brɛoo. Sɛ wote ɛyaw a emu yɛ den biara a, gyae ntɛm ara.
• Nhyɛ wo ho: Mmɔ mmɔden sɛ wobɛhyɛ wo ho ma woakɔ so atra tebea a ɛyɛ yaw mu. Sɛ wote ɛyaw nka a, tew mpɛn dodow a woyɛ apɔw-mu-teɛteɛ no so anaasɛ tew bere a wode tra gyinabea bi mu no so.
• Kwati sɛ wobɛkanyan wo ho mpofirim: Ɛsɛ sɛ wɔyɛ biribiara wɔ odwo mu yiye na wodi so.
• Kwati sɛ wobɛma nneɛma a emu yɛ duru so: Twe wo ho fi nneɛma a wode w’akyi ma so ne apɔw-mu-teɛteɛ a emu yɛ den a wobɛyɛ nnansa yi no ho.
• Sɛ woteɛteɛ w’apɔw mu wie a: Sɛ wote nka sɛ wo ho yɛ wo yaw kakra bere a woateɛteɛ w’apɔw mu awie a, fa nsukyenee gu so. Sɛ ɛyaw no mu yɛ den anaasɛ ɛkɔ so a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn.

Ansa na wubefi apɔw-mu-teɛteɛ yi ase no, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo anaa nipadua mu ayaresa ho ɔbenfo bɛkasa ahwɛ sɛ ɛfata wo tebea no anaa.