Kansa tritmɛnt nɔto izi waka. Yu bɔdi go fil taya bad bad wan insay dis tɛm, ɛn yu nid fɔ rɛst ɛn gi am tɛm fɔ wɛl. Bɔt if yu ebul fɔ du smɔl ɛksesaiz di de dɛn we yu kin fil fayn smɔl, dat go mek yu rili difrɛn. Dis go gi yu maynd ɛn bɔdi bɔku trɛnk.
Risach dɔn ivin sho se if yu ɛksesaiz smɔl, dat kin mek pipul dɛn we gɛt kansa fil fayn ɛn rilaks. We yu de du ɛksɛsayz we yu de trit yu, dat kin ɛp bak fɔ mek yu mɔsul dɛn kɔntinyu fɔ gɛt trɛnk ɛn fɔ gɛt trɛnk, ɛn dis kin ɛp yu fɔ fil fayn we yu de trit yu ɛn afta yu dɔn trit yu.
Dis na sɔntin we yu fɔ du bifo yu bigin fɔ du ɛksɛsayz!
If yu de tink bɔt fɔ du ɛksɛsayz we yu de gɛt kansa tritmɛnt, i impɔtant fɔ tɔk to yu dɔktɔ fɔs. Nɔto ɔlman in sityueshɔn na di sem. Na yu dɔktɔ nɔmɔ go tɛl yu ustɛm fɔ du ɛksɛsayz we fayn fɔ yu, aw lɔng yu fɔ du am, ɛn wetin yu fɔ avɔyd, bay di kayn kansa we yu gɛt, di tritmɛnt we yu gɛt (lɛk kemotɛrapi ɔ redyushɔn tɛrapi), ɛn if dɛn dɔn du ɔpreshɔn pan yu (lɛk fɔ pul yu mama.
De tin wae impɔtant pas ɔl na fɔ bigin wit wetin sef ɛn fayn fɔ yu bɔdi. Nɔ ɛva disayd fɔ du sɔntin ɛn bigin fɔ du ɛksasaiz fɔ yusɛf.
Yu dɔktɔ kin rifer yu to fisiotɛrapist, we kin mek wan mɔ spɛshal ɛksɛsayz plan we dɛn mek fɔ yu bɔdi.
3 simpul, trɛnk-bild ɛgzampul dɛn we yu kin du na os
Yu nɔ nid fɔ go jim, sɔm simpul ɛgzampul dɛn de we yu kin du na os yuz yu yon bɔdi wet. Dɛn tin ya kin mek yu bɔdi gɛt mɔ trɛnk ɛn i kin mek yu ebul fɔ chenj chenj.
1. Sid Sayd Bɛnd dɛn
Dis go mek yu kɔr mobiliti fayn ɛn ɛp fɔ mek di mɔsul dɛn na da eria de strɔng.
- Fɔs, sidɔm fayn fayn wan na chia.
- Put yu an dɛn bifo yu chɛst wit yu finga dɛn we miks togɛda.
- Naw, es yu tu an dɛn ɔp smɔl smɔl stret ɔp yu ed.
- Kip yu tu an dɛn ɔp, ledɔm smɔl smɔl na di rayt say. Bɛnd jɔs as fa as yu ebul. Nɔ tray fɔ du am tumɔs.
- Stand op stret bak ɛn kam bak usay yu bin de bifo.
- Dɔn, bɛn na di lɛft di sem we.
Du dis lɛk 5 to 7 tɛm na ɛni say. Yu kin du 1 ɔ 3 rawnd lɛk dat. If yu taya, du smɔl ɛn stɔp.
2. Di Lɔng dɛn
Dis na fayn ɛgzampul fɔ mek yu hip ɛn yu leg dɛn strɔng. I de mek yu bɛlɛ ɛn lɔwa bak mɔsul dɛn strɔng bak, ɛn i de mek yu pozishɔn ɛn di kɔr trɛnk bɛtɛ.
- Fɔs, tinap stret. Kip yu leg dɛn paralel to yu hip, apat smɔl. Kip yu an dɛn na di tu say dɛn na yu hip dɛn.
- Naw tek wan big step fɔ go bifo wit wan leg.
- Bεnd di kכn fכ di fכnt leg εn lכs te yu tכŋ paralel to di grכn.
- Hol lɛk dat te yu kɔnt to tri, dɔn smɔl smɔl go bak usay yu bin de.
- Naw du di sem tin wit di ɔda leg.
Du dis 3-5 tɛm na ɛni say fɔs. Yu kin inkrisayz di nɔmba fɔ ripit as yu de strɔng. If yu gɛt pen na yu ni, tek tɛm bad bad wan we yu de du dis, ɔ aks yu dɔktɔ .
3. Step-Up dɛn we yu fɔ du
If yu klaym wan stɛp ɔp wan stip ples, lɛk we yu de flay stɛp, dat go ɛp yu fɔ mek yu hip ɛn yu leg dɛn gɛt trɛnk fɔ wok. Dis kin ɛp fɔ tin dɛn lɛk fɔ go insay bɔs ɔ fɔ klaym stej na os. If yu nɔ ebul fɔ waka bɔku bikɔs ɔf di tritmɛnt, i kin ɛp yu bak fɔ bia.
- Stand bifo wan smɔl bɔks, ɔ bifo di stɛp we de dɔŋ na wan stej.
- Klaym di lada wit wan leg ɔp.
- Dɔn es di ɔda leg ɔp, lɛk se yu de klaym stej.
- Naw, put yu tu leg dɛn dɔŋ smɔl smɔl na grɔn, wan bay wan.
Start wit 3-5 ripitishɔn pan wan leg fɔs. Inkrisayz di ripitishɔn dɛm as yu de gɛt trɛnk as tɛm de go.
Ɔda impɔtant tin dɛn we yu fɔ mɛmba we yu de du ɛksɛsayz
| Trut | Tɔk bɔt |
|---|---|
| Lisin to yu bɔdi. | If yu fil taya ɔ yu nɔ fil fayn, nɔ fos yusɛf fɔ du ɛksɛsayz. Rɛst. Ɔndastand di sayn dɛn we yu bɔdi de gi yu. |
| Start smɔl smɔl. | Start wit shɔt tɛm, lɛk 5-10 minit. Dɔn, smɔl smɔl, yu fɔ ad di tɛm. Nɔ go fɔ lɔng tɛm wan tɛm. |
| Drink bɔku wata. | Drink bɔku wata bifo yu du ɛksɛsayz, we yu de du ɛksɛsayz, ɛn afta yu dɔn du ɛksɛsayz. Nɔ mek yu bɔdi nɔ gɛt wata. |
| Stɔp if yu fil pen. | If yu gɛt shap pen, diziz, chɛst pen, ɔ yu gɛt siriɔs prɔblɛm fɔ blo, stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn kɔl yu dɔktɔ. |
Insai di tranga tɛm wae yu de trit kansa, e fayn fɔ tek kia ɔf yu bɔdi ɛn lɛk am. Ivin smɔl ɛksesaiz kin du bɔku tin fɔ yu maynd ɛn bɔdi. So tɔk to yu dɔktɔ ɛn bigin smɔl, as yu ebul ɛn as yu ebul.
Mɛsej we dɛn kin kɛr go na os
- We yu de du ɛksɛsayz we yu de trit yu kansa, i gɛt bɔku bɛnifit fɔ yu maynd ɛn bɔdi wɛlbɔdi.
- Bifo yu bigin fɔ du ɛni ɛksesaiz, mek shɔ se yu gɛt di rayt frɔm yu dɔktɔ.
- Lisin to yu bɔdi. Start sloslo ɛn smɔl smɔl yu de du ɛksɛsayz.
- If yu fil pen, yu taya pasmak, ɔ yu gɛt sayn dɛn we nɔ kɔmɔn, stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn go to dɔktɔ.
- Ivin simpul ɛksesaiz dɛn we yu kin du na os kin ɛp yu fɔ gɛt trɛnk ɛn trɛnk bak.
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