Yu dɔn ɛva fil lɛk se yu bak dɔn bɛn smɔl, ɔ we yu luk na miro, i tan lɛk se wan sholda ay smɔl pas di ɔda wan? Bɔku tɛm yu kin gɛt bak pen ɔ yu kin taya fɔ natin? di kכz fכ dis kin bi wan kכndyushכn we dεn kכl ‘ skכliosis ’, we dכkta dεn kכl ‘skoliosis’. Nɔ fred we yu yɛri dis nem. Bɔrku pipul kin gɛt dis sik. Tide, wi go tɔk bɔt am simpul wan, di we we yu go ɔndastand.
Fɔ tɔk am simpul wan, wetin na skɔliosis?
Skoliosis na wan abnכmal kכv כ kכva na di spayna . Nɔmal wan, wi spayna fɔ stret. bכt insay dis kכndishכn, di spayna de kכv to di sayd lεk ‘S’ כ ‘C’.
Bɔrku tɛm, dis sik kin bigin fɔ apia we di pikin de kam insay yɔŋ tɛm, dat na bitwin 10 ɛn 15 ia. Wetin intrestin na dat pan 80% pan di kes dɛm we gɛt skɔliosis , dɛn nɔ no yet di rayt kɔz . Bɔt sɔntɛnde, i kin kam bikɔs ɔf ɔda mɛrɛsin, lɛk sɛribra palsi ɔr mɔskul distrofi.
Di bɛst tin fɔ mɛmba na dat bɔku pipul dɛn kin gɛt smɔl sik we dɛn kɔl skɔliosis . I nɔr nid fɔ gɛt bɔrku tritmɛnt ɛn dɛn kin liv nɔrmal layf. Bɔt fɔ sɔm pipul dɛn, di kɔv kin rili bad (mɔdaret ɔ siriɔs). Fɔ dɛn kayn pipul ya, dɔktɔ dɛn kin se dɛn fɔ wɛr bak bres ɔ if i rili bad, dɛn fɔ du ɔpreshɔn pan dɛn. Bikɔs if di kɔv tumɔs, i kin kɔmprɛs di lɔng dɛn ɛn mek i nɔ izi fɔ blo .
Aw ɛksesaiz go ɛp fɔ du dis?
De men prɔblɛm fɔ bɔrku pipul dɛm wae gɛt skɔliosis na wae dɛn kin gɛt bak pen ɛn dɛn kin taya ɔltɛm. So na dis say ɛksesaiz kin ɛp wi.
We wi du ɛksɛsayz fayn, i kin gi wi bɔku impɔtant bɛnifit dɛn:
- di Kor Strεngth: We di mכsul dεm we de rawnd wi bεlε εn bak strכng, i de gi gud sכpכt fכ di spayna.
- Impɔtant Positure: Ɛksesaiz de ɛp fɔ mek di spayna stret, we kin ɛp fɔ kɔntrol di slouching.
- Di pen ɛn taya we de ridyus: As di mɔsul dɛn de strɔng ɛn fleksibul, di lod ɛn pen we dɛn kin fil na di bak kin ridyus bad bad wan.
Bɔt mɛmba se ɛksesaiz nɔ kin ebul fɔ mɛn skɔliosis kpatakpata. Bɔt i kin ɛp yu fɔ kɔntrol di prɔblɛm ɛn liv bɛtɛ layf .
Wi go tray dɛn ɛgzampul ya we de ɛp fɔ mek pɔsin gɛt skɔliosis?
Na sɔm simpul ɛgzampul dɛn we yu kin du na os, we yu nɔ gɛt ɛni big tin fɔ du. Mek shɔ se yu chɛk wit yu dɔktɔ ɔ fisiotɛrapist bifo yu bigin ɛni wan pan dɛn tin ya.
| Ɛksasayz | Aw fɔ du am? | Wetin i gud fɔ? |
|---|---|---|
| Pɛlvik Tilt | 1. Ledɔm na grɔn ɛn bɛn yu ni dɛn. 2. Tayt yu bɛlɛ ɛn yu bɔdi mɔsul dɛn ɛn pres yu bak insay di flɔ. 3. Hol dis posishon fo lek 5 sekond, den rilaks sloslo. 4. Du dis tu tɛm insay di de, lɛk 10 tɛm ɛvri tɛm. | I de mek di mɔsul dɛn na di ɔda pat na di bɔdi strɔng. |
| Kat-Kaw pose | 1. Get pan ɔl 4 fut. Put yu an dɛn dairekt ɔnda yu sholda ɛn yu ni dɛn dairekt ɔnda yu hip. 2. Pul briz, pul yu bɛlɛ insay, ɛn arch yu bak ɔp (jɔs lɛk pusi we vɛks). 3. Inhal, put yu bak dɔŋ, ɛn es yu ed ɛn yu bɔdi ɔp. 4. Du dis sloslo lɛk 10 tɛm. | i de mek di spεnal fleksibiliti bכku εn i de ridyus di pen. |
| Bɔd-Dɔg | 1. Stay pan ɔl 4 fut. 2. Naw, we yu de es yu rayt an stret fɔ go bifo, es yu lɛft leg stret bak. 3. Tray fɔ kip yu bak stret. Nɔ mek i slow. 4. Hol fɔ sɔm sɛkɔn, dɔn swich to di ɔda say (lɛft an ɛn rayt leg). | I de mek di bɔdi in balans ɛn di kɔr mɔsul dɛn strɔng. |
| Plank we dɛn mek | 1. Ledɔm yu fes dɔŋ, put yu ɛlb ɛn an dɛn na grɔn, ɛn es yu bɔdi ɔp. 2. Kip yu bɔdi na wan stret layn frɔm ed to il. Pul yu bɛlɛ insay. 3. Nɔ arch ɔ es yu bak. 4. Stay na dis pozishɔn fɔ as lɔng as yu ebul (yu kin du am bak wit yu ni dɛn na grɔn fɔs). | Wan big ɛksesaiz we de mek di mɔsul dɛn na di wan ol bɔdi strɔng, mɔ di bɛlɛ ɛn bak. |
| Sidɛn Rotashɔn Stretch | 1. Sidɔm na grɔn. 2. Put yu rayt leg oba yu lɛft leg, ɛn put yu rayt fut na grɔn nia yu lɛft ni. 3. Sɔpɔt yusɛf bay we yu put yu raytan na grɔn biɛn yu. 4. Naw, pres yu rait ni wit yu lef elbo and ton yu bodi to rait sait. 5. Luk bihain yu ova yu rait sholda. Yu go fil fayn fɔ strɛch. 6. Du di sem tin fo di oda said. | I de mek di bak fleksibul ɛn i de mek di pen nɔ bɔku. |
Wan ɛksesaiz we nid ikwipmɛnt
Apat frɔm di ɛgzampul dɛn we wi dɔn tɔk bɔt, wan ɛksesaiz de bak we dɛn kin yuz wan wet we dɛn kɔl ketulbɛl . dis de mek di mכsul dεm na di kכnvεks pat na di bak strכng. Dis kin kɔmplikt smɔl, so mek shɔ se yu go to pɔsin we de tren yu ɔ pɔsin we de mɛn yu bɔdi bifo yu du am .
Wɔnin! Mek shɔ se yu mɛmba dɛn tin ya
I nɔ mata aw gud ɛksɛsayz, sɔm tin dɛn de we yu fɔ tek tɛm wit as pɔsin we gɛt skɔliosis.
Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni wan pan dɛn ɛgzampul ya. Dis na sɔntin we yu fɔ du! Bikɔs, dipen pan di kayn we aw yu bak kɔba, di nɔmba fɔ di digri dɛn we i kɔba, ɛksesaiz dɛn kin de we fit yu ɛn di wan dɛn we nɔ fayn.
- Stɔp wantɛm wantɛm if yu fil pen: If yu fil ɛni shap pen ɔ swɛt we yu de du ɛni ɛksesaiz, nɔ fos am. Stɔp wantɛm wantɛm ɛn tɛl yu dɔktɔ.
- Nɔto ɔlman na di sem: Ɛksesaiz wae yu padi se fayn fɔ skɔliosis nɔr fayn fɔ yu. Di tin we de apin to ɔlman difrɛn. So nɔ jɔs du wetin ɔda pipul dɛn de du.
- Start sloslo: Nɔ push yusɛf tumɔs wan tɛm. Smɔl smɔl, yu de du ɛksɛsayz as yu bɔdi de fil fayn.
Skɔliosis na wan sik we pɔsin kin ebul fɔ kɔntrol. If yu gi yu di rayt advays ɛn yu chenj smɔl smɔl aw yu de liv yu layf, yu go ebul fɔ ridyus di pen, yu go gɛt trɛnk, ɛn yu go fil fayn.
Mɛsej we dɛn kin kɛr go na os
- Skɔliosis na wan sayd we di spayna de kɔba. Bɔku tɛm, i nɔ kin at fɔ du.
- If yu du ɛksɛsayz fayn, dat kin mek di mɔsul dɛn we de rawnd yu bak ɛn bɛlɛ strɔng, i kin mek yu tinap fayn, ɛn i kin mek yu nɔ fil pen.
- I rili impɔtant: Bifo yu bigin fɔ du ɛni ɛksesaiz fɔ skɔliosis, mek shɔ se yu go to yu dɔktɔ ɔ pɔsin we de mɛn yu bɔdi.
- If yu fil pen we yu de du ɛksɛsayz, stɔp wantɛm wantɛm ɛn tɛl yu dɔktɔ. I rili impɔtant fɔ lisin to yu bɔdi.
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