Brest kansa na wan sik wae de rili strɛs fɔ ɛnibɔdi, pan ɔl tu na in maynd ɛn bɔdi. Di tɛm we pɔsin kin wɛl afta dɛn dɔn du di ɔpreshɔn kin tranga smɔl. Afta yu dɔn ɔpreshɔn, yu kin fil bak se yu an ɛn yu sholda dɛn stif smɔl, ɛn i nɔ kin izi fɔ yu fɔ bɛn ɛn strɛch? Yu kin fil pen we yu es yu an fɔ du simpul tin dɛn lɛk fɔ kɔm yu ia ɔ fɔ wɛr klos? Dis na nɔmal tin fɔ bɔku pipul dɛn. Bɔt di bɛst tin na dat yu kin ebul fɔ win dɛn tin ya we nɔ kin izi fɔ yu ɛn yu kin wɛl kwik kwik wan wit sɔm simpul ɛgzampul dɛn we yu dɔktɔ dɔn gri fɔ.
Wetin mek i impɔtant fɔ du ɛksɛsayz afta dɛn dɔn du ɔpreshɔn?
Imajin, yu sholda ɛn yu an dɛn nɔ kin muv smɔl bikɔs ɔf di ɔpreshɔn. If wi jɔs lɛf dɛn tin ya fɔ sidɔm, dɛn say dɛn de kin kramp mɔ ɛn mɔ, ɛn dis kin mek wi fil pen mɔ ɛn wikɛd. Bɔt if wi de du ɛksasaiz di rayt we, wi go gɛt bɔku bɛnifit.
- I kin wɛl kwik kwik wan: We yu du ɛksɛsayz, i kin mek di blɔd go fayn ɛn i kin mek di wund wɛl kwik kwik wan.
- Fɔ muv bak we yu lɔs: Dis kin rili ɛp fɔ mek yu gɛt ful rɛnj fɔ muv bak na di an ɛn sholda.
- I de ridyus di pen ɛn stif: I de mek di mɔsul ɛn jɔyn dɛn nɔ stif ɛn i de mek di pen nɔ bɔku.
- Impɔtant trɛnk: Di mɔsul dɛn we wik kin gɛt trɛnk bak.
Difrɛn ɔpreshɔn dɛn de fɔ pɔsin we gɛt kansa na in bɔdi . Fɔ ɛgzampul:
- Fɔ pul di bɔdi kɔmplit wan ( mastectomy ) .
- Fɔ pul wan lump nɔmɔ ( Lumpectomy ) .
- Fɔ pul di limf node
- Di we aw dɛn de mek di bɔdi bak
I nɔ mata us kayn ɔpreshɔn yu dɔn du, sɔm kayn impak go de pan di we aw yu de muv yu an ɛn yu sholda. So bifo yu bigin fɔ du ɛni ɛksesaiz, yu fɔ rili aks yu dɔktɔ ɛn aks am se, “I fayn fɔ bigin fɔ du ɛksasaiz naw?” I go asɛs yu kɔndishɔn ɛn tɛl yu di bɛst tɛm.
Sɔm simpul ɛgzampul dɛn we yu kin du na os
Na sɔm simpul ɛgzampul dɛn we yu kin bigin fɔ du na os, afta yu dɔn gɛt yu dɔktɔ in aprɔval. Mɛmba se, nɔ ɛva push yusɛf te yu fil pen. Start sloslo, as fa as yu ebul.
1. Wand Ɛksesaiz
Dis kin mek i izi fɔ mek di sholda go bifo. Yu kin yuz lɔng stik, lɛk brum handel ɔ waypa handel fɔ dis.
| Aw fɔ du am | Mɛmba |
|---|---|
| 1. Ledɔm fes-to-fes pan bed ɔ na grɔn. Bɛn yu ni dɛn ɛn put di fut dɛn na grɔn. 2. Hol di stik wit yu tu an oba yu bele, yu pal fes op. 3. Naw, es di stik ay as yu fit oba yu ed. Yuz yu an we nɔ afɛkt, es di stik te yu fil se di mɔsul dɛn na yu an we dɛn dɔn ɔpreshɔn dɔn strɛch. 4. Hol am fɔ 5 sɛkɔn. 5. Slow slow slow yu an ɛn ripit 6-8 tɛm. | If yu fil pen na yu an we dɛn dɔn ɔpreshɔn, nɔ fos am igen. Yu fɔ jɔs fil layt strɛch. |
2. Ɛlbɔ Wing
dis kin mek di chεst εn di sכlda mכsul dεm fכ muv fayn fayn wan. Dis na ɛksesaiz we yu fɔ du smɔl smɔl.
| Aw fɔ du am | Mɛmba |
|---|---|
| 1. Ledɔm na bed ɔ na grɔn wit yu an dɛn ɔp ɛn bɛn yu ni dɛn. 2. Put yu an dɛn biɛn yu nɛk ɛn intalayz yu finga dɛn. Yu ɛlb dɛn fɔ de pɔynt to di siling. 3. Naw, spre yu elbow out to di said and lower dem sote dem toch di bed or floor. 4. Ripit am 5-7 tɛm. | If yu stil de fil pen, nɔ fos am igen. As tɛm de go, yu go ebul fɔ put yu ɛlb dɛn dɔŋ bɛtɛ bɛtɛ wan. |
3. Sayd Bɛnd dɛn
Yoga Poz fɔ Fɛt Stiffness” />
dis kin mek di bכdi εn di כp pat na di bכdi kin fכm. Dis fɔ bi we yu sidɔm na chia.
| Aw fɔ du am | Mɛmba |
|---|---|
| 1. Sidon stret fo chia and put yu an togeda fo front of yu. 2. Slow slow stret yu an ɛn es dɛn ɔp yu ed. 3. Kip yu tu an op, bɛn yu ɔl bɔdi to rayt. 4. Stand op stret bak ɛn fold to di lɛft di sem we. 5. Ripit am 6-8 tɛm. | Yu fɔ fil fayn fɔ strɛch na ɔl tu di say dɛn na yu bɔdi. Stɔp if yu fil ɛni pen. |
4. Sɔlda Wok-Ɔp
Dis na ɛksesaiz we yu nid fɔ du wit smɔl mɔ kia.
Speshal not: Nɔ du dis ɛgzampul te dɛn dɔn ɔpreshɔn yu brɔst bak ɛn dɛn dɔn pul di dreyn dɛn .
| Aw fɔ du am | Mɛmba |
|---|---|
| 1. Stand bifo wan wol. 2. Tɔch di wɔl layt wan wit di finga dɛn na di an we dɛn dɔn ɔpreshɔn. 3. Naw, sloslo “waka” go ɔp di wɔl wit yu finga dɛn. 4. Wen yu fil lait pul yu han, stop de. 5. Slow slow bring yu han bak dong fo di sem we. 6. Ripit am 6-8 tɛm. | Nɔ tray fɔ fos yusɛf fɔ go ɔp pas di say we yu fil se dɛn de pul yu an. Yu go ebul fɔ go ɔp smɔl mɔ ɛvride. |
Mɛsej we dɛn kin kɛr go na os
- Fɔ wɛl afta dɛn du ɔpreshɔn pan yu bɔdi kansa na wan waka. Dɛn ɛgzampul ya go gi yu bɔku trɛnk fɔ da joyn de. Bɔt i rili impɔtant fɔ mek yu gɛt di rayt frɔm yu dɔktɔ fɔs.
- Start di ɛgzampul rili sloslo ɛn simpul wan. Lisin to yu bɔdi.
- Pen na sayn fɔ stɔp.Na nɔmal tin fɔ fil smɔl strɛch, bɔt if yu fil shap pen, stɔp di ɛksesaiz wantɛm wantɛm.
- Yu kin gɛt di bɛst rizɔlt we yu de du dis ɛgzampul smɔl smɔl ɛvride.
- If yu gɛt ɛni dawt ɔ wɔri bɔt ɛksesaiz, nɔ ɛva fred fɔ tɔk to yu dɔktɔ bɔt am. Yu wɛlbɔdi na di tin we impɔtant pas ɔl.
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