Sɔntɛnde we wi luk na miro, ɔ we sɔmbɔdi tɛl wi, wi kin tink se, "Wow, mi bak kin luk smɔl smɔl, nɔto so?" Bikɔs wi kin spɛn ɔl di de fɔ wok bifo di kɔmpyuta, ɔ bikɔs wi kin hunch ɔltɛm oba wi fon, wi sholda dɛn kin kam bifo ɛn wi ɔp bak kin luk hunch. Dis na wetin wi kin kɔl kyphosis pan mɛrɛsin. Insay kɔmɔn langwej, wi kin kɔl am bak "hunchback." Dis kin mek sɔm pipul dɛn gɛt bak pen , nɔr kin fil fayn, ɛn nɔr kin ebul fɔ blo fayn. So tide, lɛ wi tɔk bɔt sɔm simpul ɛgzampul dɛn we wi kin du na os fɔ kɔntrol dis sik.
Wetin rili na Kyphosis?
Fɔ tɔk am simpul wan, kayfosis na wan sik we di ɔp pat pan wi spayna, we na di tɔrɔsik spayna, de kɔba fɔ go bifo pas aw i kin bi. Dis kin mek pɔsin luk lɛk se i dɔn smɔl smɔl.
Bɔt yu fɔ no dis bak. Natin nɔ de fɔ mek wi bak gɛt sɔm smɔl smɔl kɔba dɛn. Dɛn kɔv dɛn de impɔtant fɔ mek wi spayna gɛt wɛlbɔdi. bכt insay kayfosis, dis כp kכv de bi mכr pas nכmal. Di men rizin fɔ dis na we pɔsin nɔ de tinap fayn . We wi bɛn fɔdɔm na di sem pozishɔn fɔ sɔm awa, wi chɛst mɔsul dɛn kin tayt ɛn wi bak mɔsul dɛn kin wik. As tɛm de go, dis kin bi pɔsin we de tinap fɔ ɔltɛm.
Di tin we impɔtant pas ɔl na dat, postural kyphosis, we na wan sik we kin kam bikɔs yu nɔ de tinap fayn, yu kin kɔrɛkt am ɔlmost ɔl tru ɛksesaiz dɛn fayn ɛn praktis aw yu de tinap.
Ɛksesaiz fɔ ɛp fɔ mek yu tinap fayn
Di men gol fɔ dɛn ɛgzampul ya na fɔ mek di mɔsul dɛn na yu bak, sholda, ɛn chɛst strɔng ɛn strɛch, ɛn dis go mek i izi fɔ mek yu tinap fayn. Dɛn ɛgzampul ya kin tan lɛk natura l bres fɔ wi spayna.
Lɛ wi si wetin na dɛn tin ya. Yu nɔ nid ɛni big ikwipmɛnt fɔ du dɛn tin ya.
| Ɛksasayz | Na dis na aw fɔ du am | Ɔmɔs tɛm? |
|---|---|---|
| Fɔ chɛk aw yu de tinap we yu de ledɔm na grɔn | 1. Ledɔm yu fes ɔp na grɔn ɔ mat. Leg dɛn apat, an dɛn de pan yu bɛlɛ. 2. Rilaks yu sholda ɛn alaw dɛn fɔ pres insay grɔn. 3. Naw, smɔl smɔl, briŋ yu il dɛn na yu sayd dɛn ɛn bɛn yu ni dɛn. Put yu an dɛn na grɔn nia yu sayd dɛn. 4. Na dis tɛm, tray fɔ fil yu ɔl bak, te to di tap pan yu sholda, tɔch di flɔ. Dis na di natura, wɛlbɔdi pozishɔn fɔ yu bak. | Bɔku tɛm insay di de, fɔ mɛmba yusɛf aw yu de tinap di rayt we. |
| Arm Raises we dɛn de mek | 1. Stand stret ɛn put yu an dɛn na yu sayd dɛn (dɛn yu an dɛn tɔn insay). 2. Naw, bɛn yu an dɛn na di ɛlb ɛn briŋ dɛn to di shɔlda lɛvɛl. Lɛk golpɔst. Hol am fɔ 5-10 sɛkɔn. 3. Naw, es yu tu an dɛn ɔp as yu ebul di sem we. Hol fɔ 5-10 sɛkɔn ɛn put dɛn dɔŋ smɔl smɔl. | 10 ripit, 2-3 tɛm insay di de. |
| Sɔlda Blɛd Skwɛt | 1. Stand op stret o sidon fo chia, wit yu sholda bak. 2. Naw, bring di tu sholda bled dεm togeda na di bak as klos as yu ebul εn tayt dεm. I tan lɛk se yu de swɛt pensil bitwin dɛn. 3. Hol fɔ 5-10 sɛkɔn, dɔn rilaks. | 3-5 tɛm ɛvri wan, 2 tɛm insay wan de. |
| Push-Up dɛn we dɛn kin du | 1. Ledɔm na grɔn ɛn put yu an dɛn smɔl apat frɔm yu sholda dɛn. 2. Kip yu leg ɛn bak stret, es yu bɔdi ɔp. (If i at, yu kin du am wit yu ni na grɔn). 3. Lɔs yu bɔdi bak dɔŋ sloslo ɛn wit kɔntrol. 4. Ɔda we fɔ du am: If i at fɔ du na grɔn, du dis ɛgzampul tinap na say we de go dɔŋ wit yu an dɛn pan wɔl ɔ tebul we strɔng. | As ɔltɛm as i pɔsibul, wan ɔ tu tɛm insay di de. |
| Resistance Band Stretch we yu de yuz | 1. Gɛt wan resistans band, we yu kin bay na spɔt guds stɔ. 2. Hol di band na di tu ɛnd dɛn ɛn es yu an dɛn fɔ go bifo. 3. Naw yuz di trɛnk we yu sholda dɛn gɛt fɔ pul di band to di sayd dɛn. Hol fɔ 5-10 sɛkɔn ɛn rilis am smɔl smɔl. | 3-5 tεm εvri wan, 2-3 tεm insay wan de. |
Tek kia ɔf dɛn tin ya bak.
Di tin we impɔtant pas ɔl we yu fɔ mɛmba we yu bigin ɛni ɛksesaiz na fɔ bigin sloslo . Insay di fɔs tɛm, yu kin jɔs ebul fɔ du wan ɛksesaiz wan ɔ tu tɛm. Dat na okay. Smɔl smɔl, inkrisayz di nɔmba fɔ di ripit de to de. Nɔ ɛva fos yusɛf fɔ ɛksesaiz, nɔ ɛva fos yusɛf te yu fil pen.
If yu fil se yu stif, yu de fil lɛk se yu dɔn frɔz, ɔ yu de fil pen bad bad wan we yu de tray fɔ stret yu bak, i nɔ go jɔs bi prɔblɛm wit aw yu de tinap. If na so i bi, yu go mɔs go to yu dɔktɔ ɛn nɔ west ɛni tɛm.
Sɔm kes dɛm fɔ kayfosis kin bi bikɔs ɔf ol, bon sik dɛm lɛk ɔstioporosis, ɔ ɔda strɔkchɔral kɔz dɛm. If dɛn kayn tin ya apin, dɛn kin nid fɔ gɛt fizik tritmɛnt ɔ ɔda mɛrɛsin. So, if ɛni dawt de ɔ di pen rili bad, i go fayn fɔ mek yu go to dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- Kyphosis, ɔ ‘hunchback’ na wan abnɔmal kɔva na di ɔp bak. Di men tin we kin mek dis apin na we i nɔ kin tinap fayn.
- Di bak pen we pɔsin kin gɛt bikɔs i nɔ de tinap fayn, dɛn kin kɔntrol am mɔ if yu du ɛksɛsayz fayn.
- Di ɛgzampul dɛn we wi tɔk bɔt ya go mek di mɔsul dɛn na yu bak, yu sholda, ɛn yu chɛst strɔng ɛn ɛp yu fɔ tinap fayn.
- Ɔltɛm stat sloslo we yu de bigin fɔ du ɛksɛsayz. Lisin to yu bɔdi. Stɔp wantɛm wantɛm if yu fil pen.
- If yu gɛt bad bad pen ɔ yu stif we yu de stret yu bak, mek shɔ se yu go to yu dɔktɔ fɔ advays.
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