Yu tink se Degenerative Disc Disease na in de mek yu gɛt bak pen? - Dis Ɛgzampul Kin Ɛp!

Bɔku tɛm yu kin gɛt bak pen ɔ yu nɛk pen? Sɔntɛm yu bak kin fil stif we yu wek na mɔnin? Ɔ yu kin fil pen we yu de shot dɔŋ yu bak we yu grap afta yu dɔn sidɔm fɔ sɔm tɛm? Dis na prɔblɛm we bɔku pipul dɛn kin gɛt. Wi kin tink se dis na simpul bak-ak. Bɔt sɔmtɛm, de tin wae kin mek pɔrsin fil dis pen kin bi sɔmtin wae dip smɔl. Na dat na di sik we wi de tɔk bɔt tide, we dɛn kɔl dijeneretiv disk sik.

Wetin na Degenerative Disc Disease we pɔsin kin gɛt?

Fɔ tɔk am simpul wan, dis nɔto sik, bɔt na natura chenj we kin apin na wi spayna as wi de ol. Tink bɔt di vεrbra (bon dεm na yu spayna) na yu bak lεk brik dεm we dεn stכk pan dεn wan dεm. bitwin dεn brik dεm ya, dat na bitwin tu vεrbra dεm, wan εria de we lεk jεli we de akt lεk `shכk abzכba` fכ stכp dεm fכ bang tכgeda we dεn de muv כ bia wet. Wi kin kɔl dɛn disk ya `(Spinal Discs)`.

Di pat we de na do pan dɛn disk ya kin tranga smɔl, bɔt di insay na sɔft pat we dɛn mek bɔku pan dɛn wit wata. As wi de ol, jɔs lɛk aw taya na motoka kin west as tɛm de go, di wata we de insay dɛn disk dɛn ya kin go dɔŋ, ɛn dɛn kin bigin fɔ flat ɛn west. afta dat dat `kushכn` de disappear, εn di vεrbra dεm de bigin fכ rכb pan dεn wan dεm. Na da tɛm de yu kin bigin fɔ fil pen ɛn nɔ fil fayn. dis kכndyushכn dεn kכl am `Degenerative Disc Disease`.

Ɛksesaiz fɔ ɛp fɔ kɔntrol di pen

Wan pan di bɛst we fɔ kɔntrol di pen we dis sik kin kam wit na fɔ ɛksesaiz. Bɔt mɛmba se dis nɔto sɔntin we yu fɔ du bay wilful. Yu fɔ go to yu dɔktɔ ɛn bigin ɛni ɛksesaiz program wit in advays.

di men gol fכ di εksεsayz dεm we wi de tכk bכt ya na fכ mek di mכsul dεm we de rawnd di spayna strכng, fכ mek dεn fleksibiliti bכku, εn fכ ridyus di prεshכn pan di vεrbra. Dis na rili simpul ɛgzampul dɛn we yu kin du na os. Di tin we impɔtant pas ɔl na fɔ bigin sloslo ɛn stɔp wantɛm wantɛm if yu fil ɛni pen.

Na sɔm pan dɛn ɛgzampul dɛn de :

1. Hamstring Stretch (dεn de strεch di mכsul dεm na di bak pat pan di tכŋ) .

Bɔrku pipul dɛn bak pen kin kam bikɔs ɔf di tayt hamstring mɔsul dɛm, we de na di bak pat na di shɔl. We dɛn mɔsul dɛn ya tayt, dɛn kin put strɛs we nɔ nid fɔ de na di ɔda pat na di bɔdi we de dɔŋ. Okay, mek wi si aw fɔ du dis.

• Fɔs, tinap bifo ples we ay smɔl, lɛk chia, kɔna na bed, ɔ stɛp.
• Naw kip wan pan yu leg dɛn stret ɛn put yu il na da ay ples de. I rili impɔtant fɔ mek yu bak stret.
• Neks, kip yu bak stret, slow slow bend yu upper body forward, to di leg we yu de pan tap. Bɛnd te yu fil fayn strɛch na di bak pat na yu shɔl. Nɔ bɛn te i at.
• Hol fɔ lɛk 30 sɛkɔn, dɔn sloslo stret am ɛn du di sem tin wit di ɔda leg.
• Du dis lɛk tri tɛm so, ɛn chenj di sayd dɛn.

2. Kat-Kaw Stretch

Dis na ɛksesaiz we rili wɛl fɔ di spayna. I de ridyus di bak stiffness ɛn gi gud fleksibiliti.

• Fɔs, put yu 4 fut wit yu an ɛn yu ni dɛn na grɔn. yu an dεm fכ de εksakכt layn wit yu sכlda dεm εn yu ni dεm fכ de εksakכt layn wit yu hip dεm.
• Naw, as yu de inhal, pul yu bɛlɛ dɔŋ ɛn es yu ed ɛn hip ɔp (lɛk kaw).
• Neks, as yu de blo, arch yu bak op shap shap (lɛk pusi we vɛks). Dis tɛm, tuck yu chin to yu chɛst.
• Du dis sloslo, ɔp ɛn dɔŋ, lɛk 10-15 tɛm. I bɛtɛ if yu ebul fɔ du am tu ɔ tri tɛm insay di de.

3. Bak Ɛkstenshɔn

Dis na simpul ɛksesaiz we de ɛp fɔ mek yu bak mɔsul dɛn strɔng .

• Le blankit na grɔn ɛn ledɔm wit yu bɛlɛ ɔnda yu.
• Naw, put yu an dɛn na grɔn na di tu say dɛn na yu sholda dɛn.
• Lift yu ed ɛn chɛst ɔp smɔl smɔl. Gi smɔl push wit yu an dɛn. Yu go fil se yu bɛlɛ mɔsul dɛn ɛn yu bɔdi dɔn strɛch.
• Rich yu kɔmfyut maksimam, ol am fɔ lɛk 30 sɛkɔn, dɔn smɔl smɔl go bak to di fɔs pozishɔn.
• Yu kin du dis ɔl di de, ɔ ɛnitɛm we yu bak fil taya.

4. Kni to Chɛst Stret

dis de mek di mכsul dεm na di lכw bכdi tayt εn i de gi gud rilif to di spayna.

• Led yu fes ɔp na grɔn wit yu leg dɛn stret.
• Naw, bɛn yu rayt ni smɔl smɔl ɛn briŋ am kam nia yu chɛst. Kip di ɔda leg ɛkstɛnd.
• Hol yu ni wit yu tu an ɛn pul dɛn smɔl nia yu chɛst. Yu go fil fayn strɛch na yu ɔda pat na yu bak.
• Hol dis pozishɔn fɔ lɛk 30 sɛkɔn, dɔn yu fɔ ɛkstɛnd yu leg smɔl smɔl ɛn du di sem tin wit di ɔda leg.
• Du dis lɛk tri tɛm so, ɛn chenj di sayd dɛn.

5. Bɔd-Dɔg Stretch

Dis na gud eksasaiz we de ɛp fɔ mek yu bɔdi balans, yu hip, yu shɔl, ɛn bak trɛnk.

• Gεt bak pan כl di 4 (an dεm dכn dכn sכlda, kכn dכn dכn hip).
• Tayt yu bɛlɛ mɔsul dɛn ɛn kip yu bak stret.
• Naw, es yu rayt an stret fɔ go bifo. Na di sem tɛm, es yu lɛft leg stret bak. Tray fɔ mek yu bɔdi de na wan layn.
• Hol dis posishon fo 8-10 sekond, den slow slow go bak to di orijinal posishon.
• Neks, du di sem tin yuz yu lɛft an ɛn yu rayt leg.
• Du dis at le tri tɛm, ɛn chenj di sayd dɛn.

Mek shɔ se yu mɛmba dɛn tin ya we yu de du ɛksɛsayz!

Insay dis kayn tin, i izi fɔ mek yu du am pasmak we yu de du ɛksɛsayz. So na fɔ mɛmba dɛn pɔynt dɛn ya.

• Start sloslo: Nɔ du bɔku tin wan tɛm. Smɔl smɔl, yu fɔ du ɛksɛsayz ɛn di tɛm we yu de du ɛksɛsayz ɛvride.
• Lisin to yu bɔdi: Dis na di tin we impɔtant pas ɔl. Ɛksesaiz jɔs lɛk aw yu fil fayn fɔ du. If yu fil se yu nɔ de fil fayn ɔ yu de fil pen, nɔ go fa.
• Nɔ du ɛksɛsayz tru pen: If yu gɛt siriɔs pen we yu de du ɛksɛsayz, stɔp wantɛm wantɛm. Sɔntɛm da ɛgzampul de nɔ go fayn fɔ yu.
• Tɔk to yu dɔktɔ: If yu pen de wɔs afta yu dɔn du dɛn ɛgzampul ya, ɔ if yu gɛt nyu pen, mek shɔ se yu go to yu dɔktɔ . Yu kin nid fɔ du sɔm patikyula ɛksesaiz ɔ fisiotɛrapi.