Yu de sɔfa bak wit ‘Ankylosing Spondylitis’ ɔ AS as wi kin kɔl am fɔ shɔt? So, i nɔ nid fɔ tɔk se yu kin fil bak pen ɛn stiff we yu wek na mɔnin, nɔto so? Yu no aw i nɔ kin izi fɔ pas di de wit dis pen. Bɔt yu no se di bɛst tin we yu go du fɔ kɔntrol dɛn sik ya na fɔ ɛksesaiz. Dis tan lɛk di bɛst mɛrɛsin we yu kin gi yu yon bɔdi.
Wetin mek i impɔtant fɔ du ɛksɛsayz?
Fɔ tɔk am simpul wan, ɛksɛsayz na fayn sɔlv fɔ bɔku pan di prɔblɛm dɛn we kin kam wit ankylosing spondylitis (AS).
- Pen kin ridyus: We yu de ɛksesaiz ɔltɛm, di pen ɛn nɔr kin fil fayn we yu kin fil go ridyus bad bad wan.
- I de mek di bɔdi nɔ stif: Ɛksesaiz de ɛp fɔ mek di bɔdi nɔ stif, mɔ na mɔnin, ɛn i de mek di bɔdi ebul fɔ chenj.
- Yu kin muv bɛtɛ: Yu kin ebul fɔ muv fayn bikɔs yu jɔyn ɛn mɔsul dɛn de wok.
- di posishכn de kכrekt: Strכng mכsul dεm de εp fכ mεnten gud posishכn, we de mek di spayna nכ bεnd fכwכd ova tεm bikoz fכ AS.
- I de mek yu nɔ taya: I kin tan lɛk se i sɔprayz, bɔt we yu de du ɛksɛsayz, i kin mek yu gɛt mɔ trɛnk ɛn i kin mek yu nɔ taya bɔku tɛm.
- I kin izi fɔ blo: Sɔm ɛgzampul dɛn kin mek di chɛst mɔsul dɛn strɔng, ɛn dis kin mek di lɔng dɛn ebul fɔ blo fayn fayn wan.
Di tin we impɔtant pas ɔl na dat ɔl dis kin mek yu layf bɛtɛ. I fayn fɔ ebul fɔ du yu wok dɛn we yu de du ɛvride wit izi ɛn nɔ pen, nɔto so?
Us ɛksesaiz we rayt fɔ yu?
"Okay, eksasaiz gud, bot wetin a fo du?" yu kin de tink. Dɔktɔ dɛn kin tɛl pipul dɛn we gɛt AS fɔ du 4 kayn ɛksɛsayz. Wan ɛksesaiz plan we gɛt ɔl di 4 tin dɛn kin wok fayn pas ɔl.
| Tayp we yu de du ɛksɛsayz | Di men tin we dɛn want fɔ du |
|---|---|
| Stretching & Rɛnj fɔ Muvmɛnt | Ridyus di bɔdi stiffness, impruv di joyn muvmɛnt, ɛn inkris fleksibiliti. |
| Fɔ mek pɔsin strɔng | Fɔ mek di mɔsul dɛn strɔng ɛn fɔ gi gud sɔpɔt to di jɔyn dɛn ɛn di spayna. |
| Kardio eksasaiz | Impruv at ɛn lɔng wok, mek yu gɛt mɔ trɛnk ɛn bia. |
| Fɔ mek yu kɔntinyu fɔ balans | Inkrisayz di bɔdi stebiliti ɛn mek i nɔ fɔdɔm. |
Fɔ mek yu gɛt di bɛst rizɔlt, tray fɔ du dis kɔmbayn ɛgzampul fɔ at le 20 minit insay di de .
Mek shɔ se yu du dis bifo yu bigin.
Mek shɔ se yu tɔk to yu dɔktɔ. I go tɛl yu us ɛgzampul dɛn we sef ɛn we fit fɔ yu sik. Dɛn kin sɛn yu bak to fisiotɛrapist we go mek wan ɛksɛsayz plan fɔ yu spɛshal wan.
Yu kin gɛt di bɛnifit fɔ sɔm kayn ɛksesaiz wan tɛm wit tin dɛn lɛk Paylet, yoga, tai chi, ɛn swimin. If yu de tek grup klas, mek shɔ se yu tɛl di instrɔkta bɔt yu mɛdikal kɔndishɔn bifo yu bigin.
Ɛksesaiz fɔ Stret ɛn Muv
Dis na di fawndeshɔn fɔ yu ɛksesaiz ɛvride. Dɛn kin strɛch ɛn mek yu mɔsul dɛn, di tɛndon dɛn, ɛn di ligamɛnt dɛn kɔntinyu fɔ de, ɛn dɛn kin mɛmba yu jɔyn dɛn bak bɔt aw dɛn kin muv ɔlsay.
wan kכmכn komplikashכn fכ AS na di fכs fכ di vεrbra dεm na di spayna. Fɔ ɛksesaiz fɔ strɛch ɛvride kin ɛp fɔ ridyus dis risk.
Imajin, di mכsul dεm we de rawnd wan pan yu joyn dεm de bigin fכ tayt bikoz fכ di inflameshn we AS de mek. If yu nɔ strɛch da mɔsul de ɔ muv di jɔyn, da tayt ɛn pen de go jɔs wɔs. So fɔ mek yu gɛt di bɛst rizɔlt, du dɛn ɛgzampul ya ɛvride .
Ɛksesaiz dɛn we de mek pɔsin strɔng
Na ya yu kin yuz wet, rɛsistɛns band, ɔ yu yon bɔdi wet fɔ mek yu mɔsul dɛn nɔ ebul fɔ tinap smɔl. Sɔm ɛgzampul dɛn bɔt dis na fɔ push-up ɛn fɔ lif wet.
Dis kin mek yu mɔsul dɛn strɔng ɛn ɛp yu fɔ muv yu bɔdi izi wan ɛn sef wan. Ɛspɛshali fɔ pipul dɛn we gɛt AS, .i rili impɔtant fɔ mek di mɔsul dɛn na yu bɛlɛ ɛn bak (kɔr mɔsul dɛn) strɔng. Dɛn mɔsul ya na di bɛst sɔpɔt fɔ yu spayna. We dɛn mɔsul ya strɔng, di prɛshɔn we de na yu bak kin ridyus ɛn ivin di pen we yu de fil na yu bak kin stɔp.
Fɔ du dis kayn ɛksesaiz tu to 4 dez insay di wik, i pas inof.
Kardio eksasaiz
Dɔktɔ dɛn kɔl dis aerobic ɛgzampul. Dɛn tin ya kin mek yu at rit ɛn brith rit, ɛn dis kin mek yu at ɛn lɔng dɛn wok fayn fayn wan.
- De swin
- De baysikul
- De jɔg
- Nɔmal fɔ waka
We yu du dis ɛgzampul, yu at de wok tranga wan ɛn i de pɔmp blɔd we gɛt ɔksijɛn ɔlsay na yu bɔdi. Dis go mek yu fil fayn ɛn yu gɛt mɔ ɛnaji. As tɛm de go, yu go ebul fɔ waka fɔ lɔng tɛm ɛn yu nɔ go taya ɔ yu nɔ go fil pen.
Aim fɔ du dis ɛgzampul fɔ wan totɛl 75-150 minit insay di wik. Fɔ tɔk am simpul wan, 30 minit insay di de, 5 dez insay di wik, go mit da gol de.
Wan spɛshal ɛgzampul fɔ blo
Ad dis simpul brith ɛgzampul to yu ɛvride wokɔt rutin. I go ɛp fɔ mek yu chɛst big ɛn mek yu bɔdi ebul fɔ chenj.
- Step 1: Briz dip as yu ebul te yu chɛst pan.
- Step 2: Hol yu briz ɛn kɔnt to tri.
- Step 3: Put yu briz sloslo, lɛk se yu de blo kandul.
- Step 4: Tek shɔt briŋ, kɔnt to tri bak, ɛn ripit dɛn step ya.
Mɛsej we dɛn kin kɛr go na os
- Ankylosing spondylitis (AS) na wan sik wae de kam fɔ lɔng tɛm, bɔt ɛksesaiz na wan pan di pawaful tin dɛm wae yu gɛt fɔ kɔntrol yu sik dɛm.
- I impɔtant fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz program.
- Wan gud eksasaiz plan fɔ gɛt fɔ du wit fɔ strɛch, fɔ mek yu gɛt trɛnk, fɔ du yu at, ɛn fɔ balans.
- Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ du am ɔltɛm. I kin fayn fɔ du smɔl smɔl ɛvride pas fɔ du bɔku tin wan de ɛn nɔ du am fɔ sɔm dez.
- Lisin to yu bɔdi. If ɛni ɛksesaiz de mek yu fil pen mɔ ɛn mɔ, stɔp ɛn tɔk to yu dɔktɔ.
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