So wowɔ Ankylosing Spondylitis? Momma yensua apɔw-mu-teɛteɛ a ɛhyɛ w’asen mu den yi ho ade!

So woasɔre anɔpa a w’akyi ayɛ wo yaw anaasɛ wo ho yɛ wo yaw pɛn? Anaasɛ w’asen ne w’asen mu yɛ wo yaw bere nyinaa? Ɛtɔ mmere bi a yesusuw eyinom sɛ nipadua mu yaw a ɛfata ara kwa, nanso nea ɛde ba no betumi ayɛ tebea bi a wɔfrɛ no Ankylosing Spondylitis . Sɛ yɛbɛka no tiawa a, eyi yɛ ɔyare a ɛma obi ho hyehye no a ɛba akyi berɛmo ne asen mu nkwaa akɛse no mu. Bere kɔ so no, eyi betumi ama ayɛ den sɛ wɔbɛkotow akyi berɛmo no na nkwaa no ayɛ den. Nanso mma ɛnhaw wo, wobetumi adi tebea yi ho dwuma yiye. Ɔkwan a eye sen biara a wobɛfa so ayɛ saa ne sɛ wobɛyɛ apɔw-mu-teɛteɛ a ɛfata. Ɛnnɛ, yɛrebɛka apɔw-mu-teɛteɛ bi a ɛbɛboa wo ma w’asen ayɛ den wɔ tebea yi mu ho asɛm.

Dɛn nti na apɔw-mu-teɛteɛ a ɛhyɛ asen mu den ho hia?

Ɛho hia yiye sɛ obi a ɔwɔ Ankylosing Spondylitis no ma ntini a atwa asen no ho ahyia no mu yɛ den, efisɛ saa tebea yi nso betumi aka asen nkwaa no. Ɛnyɛ sɛ apɔw-mu-teɛteɛ a ɛfata boa ma wodi sɛnkyerɛnne ahorow so nko, na mmom ɛma wonya mfaso afoforo pii nso.

Afei ma yɛnhwɛ mfaso titiriw a ɛwɔ saa apɔw-mu-teɛteɛ yi so.

Ma yɛnhwɛ apɔw-mu-teɛteɛ a yebetumi ayɛ mprempren.

Ɛnyɛ den sɛ wobetumi ayɛ saa apɔw-mu-teɛteɛ yi wɔ fie. Nanso kae sɛ, sɛ wote ɛyaw nka a, nhyɛ wo ho sɛ wonyɛ apɔw-mu-teɛteɛ no. Anuonyamfo, momfi ase nkakrankakra sɛnea mubetumi biara.

1. Stretching - Seated Nan Mia

Eyi bɛtrɛw ntini a ɛwɔ w’asen mu no mu.

• Tena akongua anaa fam tẽẽ.
• Fa wo nan ase bom na fa bɛn wo srɛ mu baabi sɛnea wubetumi biara.
• Afei fa wo nsa abien nyinaa mia wo nkotodwe so denneennen wɔ fam. Wobɛte nka sɛ w’asen a ɛwɔ wo mu no atrɛw yiye.
• Kura mu bɛyɛ sikani 15-20, afei gyae wo nsa abien no nyinaa nkakrankakra na san kɔ tebea a na ɛte kan no mu.

2. Glute Bridge a wɔde yɛ adwuma

Eyi bɛhyɛ wo glutes, yafunu mu ntini, ne w’akyi ase den. Esiane sɛ nhyɛso biara nni nkotodwe so nti, eyi nso yɛ apɔw-mu-teɛteɛ pa ma wɔn a wɔwɔ nkotodwe ho haw no.

• Fa mpa da fam.
• Kotow wo nkotodwe na fa wo nan si fam. Ma wo nan ntam kwan bɛyɛ sɛ wo mmati trɛw. Fa wo nsa to fam wɔ w’afã.
• Afei, bere a wo mu duru da wo nan ase ne wo mmati so no, ma w’asen so kɔ soro sɛnea wubetumi. Ɛsɛ sɛ wo nipadua no yɛ tẽẽ.
• Sɛ wɔma wo so wie a, kyekye wo nan ase ntini no mu den na kura mu sikani 2-3.
• Afei, fa ahwɛyiye kɛse ne tumidi san bra fam wɔ ɔkwan dedaw koro no ara so.
• Yɛ eyi mpɛn 10-15 wɔ bere koro mu.

3. Clamshell apɔw-mu-teɛteɛ

Saa apɔw-mu-teɛteɛ yi bɛboa wo ma woanya sɛnea w’asen ne wo kotodwe nkwaa yɛ adwuma no ho atenka pa. Ɛbɛhyɛ ntini a ɛwɔ w’asen afã horow no den.

• Da w’akyi wɔ fam. Fa wo nan to wo ho so na kotow bɛyɛ digrii 45.
• Fa wo ti to wo nsa ase na gye w’ahome.
• Afei, bere a wode wo nan abɔ mu no, ma wo kotodwe a ɛwɔ soro nkutoo so kɔ soro sɛnea wubetumi. Mma w’asen anaa w’asen nkɔ baabiara wɔ saa bere yi mu.
• Mma wo nan ase mpo mfi fam.
• Sɛ woma wo kotodwe so kɔ soro wie a, kura mu sikani 1-2, afei fa nkakrankakra san fa baabi a na ɛwɔ kan no.
• Yɛ eyi bɛyɛ mpɛn 15 wɔ ɔfã biako, afei yɛ nɔma koro no ara wɔ ɔfã foforo.
• Sɛ wopɛ sɛ ɛma ɛyɛ den kakra a, wubetumi de ahama a ɛko tia nyarewa a ɛwɔ wo nkotodwe so ayɛ apɔw-mu-teɛteɛ yi.

4. Plank apɔw-mu-teɛteɛ

Plank yɛ apɔw-mu-teɛteɛ kɛse a ɛhyɛ nipadua no nyinaa den, titiriw ntini a ɛwɔ mu no. Akwan ahorow pii wɔ hɔ a yebetumi afa so ayɛ saa.

• Side Plank: Fa wo ho to w’anim, na ma wo nsateaa ne wo nsateaa nkɔ fam. Ma wo nsa a ɛwɔ soro no ntra wo nan a ɛwɔ soro no so. Ma wo nipadua no nkɔ tẽẽ, a womma w’asen nka fam, na kura mu sikani 20-30. Sesa afã horow na san yɛ wɔ ɔfã foforo no.

• Side Plank with Abduction: Kɔ side plank gyinabea koro no ara mu sɛnea na woyɛ kan no. Ma wo nipadua no nyɛ tẽẽ na ma wo nan a ɛwɔ soro no so tẽẽ kɔ soro. Kura saa gyinabea yi mu sikani kakraa bi. Eyi yɛ den kakra, enti yɛ no bere kakraa bi sɛnea wubetumi mfiase no.

• Side Plank with Leg Raises: Tena side plank gyinabea, ma wo nan a ɛwɔ soro no so kɔ soro na afei san si fam. Mma wo nan ase nnka. Tia eyi mu mpɛn 10-12 na afei sesa afã horow.

Fa saa apɔw-mu-teɛteɛ yi ka wo da biara da dwumadi ho. Ɛwom sɛ ebia ɛbɛyɛ den mfiase no de, nanso bere a wokɔ so yɛ no, wubehu sɛ w’ahoɔden, w’ahoɔden, ne sɛnea wobɛkari pɛ no bɛdɔɔso. Na ɛyaw no nso so bɛtew kɛse.