Yu de sɔfa wit Ankylosing Spondylitis, ɔ "AS" lɛk aw wi dɔktɔ dɛn kin kɔl am? If na so, yu go dɔn no bɔt bak pen, mɔnin we yu kin stif, ɛn we yu nɔ kin ebul fɔ chenj chenj. Wi no aw i kin tranga fɔ liv wit dɛn diskɔmfɔt ya. Bɔt yu no se wan pan di bɛst ɛn valyu tin dɛn de we yu kin du fɔ kɔntrol dɛn sik ya? Ɛn dat na ɛksesaiz .
Wetin mek ɛksɛsayz impɔtant fɔ pɔsin we gɛt AS?
Fɔ tɔk am simpul wan, ɛksɛsayz na wan pan di bɛst tin dɛn we yu kin du fɔ kɔntrol di sik dɛn we kin kam wit AS. I nɔ jɔs de ridyus yu pen, bɔt i de ɛp bak fɔ mek yu bɔdi muv izi wan ɛn fɔ mek i ebul fɔ chenj .
Tink bɔt wan hinj we dɔn rɔsti smɔl. If wi lɛf am na sayd we wi nɔ yuz am, i go stif. Bɔt we wi put sɔm ɔyl pan am ɛn muv am rawnd, i go lɔs ɛn bigin fɔ wok izi wan. Wi jɔyn dɛn na di sem. We wi de du ɛksɛsayz, wi jɔyn dɛn kin muv di we aw wi nid fɔ muv, ɛn di mɔsul dɛn we de rawnd dɛn kin strɔng mɔ ɛn mɔ. So, AS kin mek:
- Stif na di bak ɛn di jɔyn dɛn
- Prɔblɛm dɛn we kin kam bikɔs pɔsin nɔ de tinap fayn
- Taya
- I nɔ kin izi fɔ yu fɔ blo
I de mek pɔsin fil fri frɔm bɔku tin dɛn, lɛk:
Us kayn ɛgzampul dɛn wi fɔ du?
In jɛnɛral, wi kin kɔmɛnt fɔ 4 men kayn ɛksɛsayz fɔ pipul dɛn we gɛt AS. Ɛni kayn de ɛp yu bɔdi difrɛn we dɛn.
| Tayp we yu de du ɛksɛsayz | Di men tin we dɛn want fɔ du | Ɛgzampul dɛn |
|---|---|---|
| Ɛksesaiz fɔ pul ɛn muv (Strɛch ɛn Muv / Rɛnj fɔ Muv) | rεdyus di bכdi stiffness εn inkrεs fεksibiliti, mεnten di joyn dεm we de muv. | Simpul daily stretching, Yoga, Tai chi |
| Ɛksesaiz dɛn we de mek pɔsin strɔng (I de mek pɔsin strɔng) | Strɔng di mɔsul dɛn, sɔpɔt di spayna ɛn jɔyn dɛn, ɛn kɔrɛkt di we aw yu de tinap. | Weyt liftin, push-ap, Pilates, kɔr ɛgzampul dɛn |
| Kardio eksasaiz (Kadio / Aerobik) . | Strɔng di at ɛn di lɔng dɛm, mek yu gɛt mɔ trɛnk ɛn bia. | Brisk waka, swim, bayk |
| Ɛksesaiz fɔ balans bɔdi (Tink di rayt we) | Inkrisayz di bɔdi stebiliti ɛn mek i nɔ fɔdɔm. | Stand pan wan leg, Yoga, Tai chi |
If yu jɔyn dɛn kayn ɛgzampul ya ɛn du dɛn fɔ at le 20 minit insay di de, dat go mek big difrɛns pan yu pen, stiffness, trɛnk, mental lɛvɛl, ɛn ɔl yu wɛlbɔdi.
Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ ɔ fisiotɛrapist bifo yu bigin ɛni nyu ɛksɛsayz. Dɛn kin advays yu bɔt di bɛst ɛn sef ɛksɛsayz fɔ yu kɔndishɔn.
Sɔm ɛgzampul dɛn de we kin gi yu di bɛnifit dɛn we bɔku pan dɛn kayn tin ya kin gi yu wan tɛm. Fɔ ɛgzampul:
- Paylet we nem Paylet
- Yoga we dɛn kin du
- Tai chi
- De swin
- Wata aerobiks we dɛn kin yuz
If yu de go na grup klas, mek shɔ se yu tɛl di instrɔkta bɔt yu mɛrɛsin bifo di klas bigin.
Naw lɛ wi luk dɛn kayn ɛgzampul ya smɔl mɔ.
1. Ɛksesaiz fɔ strɛch
Dɛn ɛgzampul ya kin mek wi mɔsul dɛn, di tɛndon dɛn, ɛn di ligamɛnt dɛn strɛch ɛn strɛch. Dɛn kin mɛmba wi jɔyn dɛn bak bɔt aw dɛn kin muv ɔlsay. Dis tan lɛk we yu de wam yu bɔdi bifo yu du ɔda ɛgzampul dɛn. Dɛn tin ya go mek yu bɔdi nɔ stif ɛn nɔ go mek yu wund nɔ bɔku.
dis imכtant spεshal fכ pipul dεm we gεt AS, biכs sכm strεch εksεsayz dεm kin εp fכ mek di vεrbra dεm na di spayna nכ fכ fכs tכgeda, we na wan kכmכn kכmplikεshכn fכ AS.
Bɔku tɛm wi kin avɔyd fɔ yuz da jɔyn de bikɔs i kin at, bɔt di kɔmɔn tin na tru.We yu nɔ yuz am, i kin tayt ɛn i kin mek yu fil pen. Fɔ mek yu gɛt di bɛst rizɔlt, gɛt di abit fɔ du sɔm ɛksashɔn dɛn fɔ strɛch ɛvride.
2. Fɔ mek yu gɛt trɛnk fɔ du ɛksasaiz
Wetin wi de du ya na fɔ yuz wi mɔsul dɛn agens sɔm resistans. Dat min se wi fɔ es wet, yuz rɛsistɛns band, ɔ yuz wi yon bɔdi wet (lɛk pushup). Dɛn tin ya kin mek di mɔsul dɛn strɔng.
fכ pכsin we gεt AS, i rili imכtant fכ strכng di mכsul dεm na di bεlε εn bak, כ ‘kכr mכsul dεm’. Bikɔs dɛn mɔsul ya de wok lɛk sɔpɔt fɔ wi spayna. We dɛn tin ya strɔng, di prɛshɔn we de na di bak kin stɔp, ɛn di bak pen kin ivin stɔp. Dis kin ɛp bak fɔ kɔrɛkt di we aw yu de tinap as tɛm de go.
Du dis ɛgzampul tu to 4 tɛm insay di wik fɔ mek yu gɛt di bɛst rizɔlt.
3. Kardio we yu kin yuz
Dɔktɔ dɛn kɔl dis aerobic ɛgzampul. We yu du dɛn tin ya, i kin mek yu at rit ɛn yu brith rit. Dis min se yu at ɛn yu lɔng dɛn kin gɛt gud wokɔt. Fɔ ɛgzampul:
- De swin
- De baysikul
- De jɔg
- We yu de waka fast fast
Dis tɛm ya, yu at kin pɔmp blɔd fast fast fɔ gi di ɔksijɛn we yu mɔsul dɛn nid. Yu lɔng dɛn kin ad mɔ ɔksijɛn bak to yu blɔd. Dis kin mek yu fil fayn ɛn i kin mek yu gɛt mɔ trɛnk. As tɛm de go, yu go ebul fɔ waka fɔ lɔng tɛm ɛn yu nɔ go fil taya lɛk aw yu bin de fil trade.
Sɛt gol fɔ du 30 minit kadio ɛksɛsayz, 5 dez insay di wik (150 minit totɛl fɔ wan wik).
4. Ɛksesaiz fɔ balans bɔdi (Balance) .
Dɛn ɛgzampul ya go ɛp yu fɔ tinap tranga wan, mɔ we yu bon dɛn de brok mɔ as yu de ol, so dɛn impɔtant fɔ mek yu nɔ fɔdɔm. Tin dɛn lɛk yoga ɛn tai chi kin ɛp bak fɔ mek yu balans fayn. Yu kin aks yu dɔktɔ ɔ pɔsin we de mɛn yu bɔdi fɔ sɔm patikyula ɛgzampul dɛn fɔ ɛp yu. Tray fɔ du dɛn ɛgzampul ya tri to fayv tɛm insay di wik.
Nɔ fɔgɛt: ɛksesaiz fɔ blo
Ad wan simpul ɛksesaiz fɔ blo to di tin dɛn we yu de du ɛvride. Dis go ɛp fɔ mek yu chɛst big ɛn yu bɔdi go ebul fɔ chenj mɔ. Fɔ fala dɛn step ya:
1. Tek dip briz insay.Breth in te yu chɛst fil ful.
2. Naw hol yu briz and mentally kaunt to tri.
3. Dɔn, pul di briz sloslo, lɛk se yu de blo kandul.
4. Wet fɔ smɔl tɛm te yu kɔnt to tri bak, dɔn ripit dɛn step ya.
Mɛsej we dɛn kin kɛr go na os
- Ɛksesaiz tan lɛk mɛrɛsin fɔ pɔsin we gɛt AS. I impɔtant fɔ ridyus pen, stiff, ɛn fɔ de fleksibul.
- Fokus pan 4 kayn ɛksesaiz: fɔ strɛch, fɔ trɛnk, fɔ gɛt kardio, ɛn fɔ balans.
- Tray fɔ du ɛksɛsayz fɔ at le 20-30 minit insay di de. Start smɔl ɛn mek di tɛm bɔku.
- Ɔltɛm, go to yu dɔktɔ ɔ fisiotɛrapist bifo yu bigin fɔ du nyu ɛksɛsayz.
- Praktis fɔ du ɛksɛsayz fɔ blo ɛvride. Dis go mek yu chɛst ɛn yu bak ebul fɔ chenj mɔ.
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