Yu dɔn ɛva wek na mɔnin wit yu bak we stif ɔ pen we de at? Ɔ yu kin gɛt pen ɔltɛm na yu hip ɛn yu bɔdi? Sɔntɛnde wi kin tink bɔt dɛn tin ya as jɔs nɔmal bɔdi pen, bɔt di tin we kin mek wi gɛt dis sik kin bi wan sik we dɛn kɔl Ankylosing Spondylitis . Fɔ tɔk am simpul wan, dis na inflammatory condition we kin apin na di spayna ɛn big joyn dɛn lɛk di hip. As tɛm de go, dis kin mek i nɔ izi fɔ bɛn di spayna ɛn di jɔyn dɛn kin stif. Bɔt nɔr wɔri, dɛn kin ebul fɔ mɛn dis sik fayn fayn wan. Di bɛst we fɔ du dat na fɔ du di rayt ɛgzampul dɛn. Tide, wi go tɔk bɔt sɔm ɛgzampul dɛn we go ɛp yu fɔ kip yu hip dɛn strɔng wit dis kɔndishɔn.
Wetin mek i impɔtant fɔ du ɛksɛsayz fɔ mek yu hip strɔng?
i rili imכtant fכ pכsin we gεt Ankylosing Spondylitis fכ kip di mכsul dεm we de rawnd di hip dεm strכng, biכs dis kכndyushכn kin afekt di hip jכint bak. If yu du ɛksɛsayz fayn fayn wan, i nɔ jɔs de ɛp fɔ kɔntrol di sik, bɔt i de gi yu bɔku ɔda bɛnifit dɛn bak.
De tin wae impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ ɔr fisiotɛrapist bifo yu bigin dɛn ɛgzampul ya fɔ mek shɔ se dɛn fit yu sik. Dɛn kin advays yu bak bɔt aw fɔ du dɛn di kayn we we go wok fɔ yu.
Naw lɛ wi si wetin na di men bɛnifit dɛn we dɛn ɛgzampul ya de gi.
| Di bɛnifit we i go gɛt | Fɔ tɔk am simpul wan... |
|---|---|
| Ridyus risk fɔ fɔdɔm ɛn frakt | We di hip mɔsul dɛn strɔng, di bɔdi kin balans fayn. So, di chans fɔ slip ɛn fɔdɔm nɔ kin bɔku. |
| I izi fɔ mek yu hip muv | Ɛksesaiz kin mek di hip jɔyn fɔ muv mɔ ɛn mɔ, we min se di stif ɛn nɔ fil fayn we yu kin fil we yu de waka, sidɔm, ɛn tinap nɔ kin bɔku. |
| Fɔ mek yu kɔntinyu fɔ waka di rayt we | Sɔntɛnde, pen ɛn stif kin chenj di we aw wi de waka. We di hip dɛn strɔng, dɛn kin gi big sɔpɔt fɔ mek pɔsin ebul fɔ bia wet ɛn fɔ waka stret. |
| Bɛtɛ bak wɛlbɔdi | di hip dεm εn di spayna na tu pat dεm we de wok togeda. we di hip dεm strכng, di prεshכn we nכ nid fכ de pan di spayna de rεdכks, we de εp fכ kכntrכl bak pen. |
Lɛ wi si us ɛgzampul dɛn wi go ebul fɔ du naw.
Yu kin du dɛn ɛgzampul ya izi wan na os. Bɔt mɛmba se if yu fil pen, nɔ fos yusɛf fɔ du di ɛksesaiz. Jɛntilman dɛn, una bigin sloslo as una ebul.
1. Stretching - Sidon Leg Pres
Dis go mek di mɔsul dɛn we de insay yu shɔl strɛch.
- Sidɔm stret na chia ɔ na grɔn.
- Put yu sɔl dɛn togɛda ɛn briŋ dɛn kam nia yu groin eria as yu ebul.
- Naw, prɛs yu ni dɛn fayn fayn wan pan di flɔ wit yu tu an dɛn. Yu go fil fayn strɛch na yu insay shɔl.
- Hol fɔ lɛk 15-20 sɛkɔn, dɔn lɛf yu tu an dɛn smɔl smɔl ɛn go bak to di nɔmal pozishɔn.
2. Glute Brij we dɛn kin yuz
Dis go mek yu glut dɛn, yu bɛlɛ mɔsul dɛn, ɛn yu bɔdi we de dɔŋ yu bak strɔng. Bikɔs prɛshɔn nɔ de na di ni, dis na fayn ɛgzampul bak fɔ di wan dɛn we gɛt prɔblɛm wit dɛn ni.
- Ledɔm na grɔn wit mat.
- Bɛn yu ni dɛn ɛn put yu fut dɛn na grɔn. Kip yu fut dɛn apat lɛk aw yu sholda. Put yu an dɛn na grɔn na yu sayd dɛn.
- Naw, wit yu wet na yu fut ɛn sholda, es yu hip dɛn ay as yu ebul. Yu bɔdi fɔ de na wan stret layn.
- we yu dכn es, tayt yu bכtכk mכsul dεm εn ol fכ 2-3 sekכnd.
- Dɔn, tek tɛm ɛn kɔntrol, kam bak dɔŋ na grɔn di sem ol we.
- Du dis 10-15 tɛm wan tɛm.
3. Klamshɛl ɛksesaiz
Dis ɛgzampul go ɛp yu fɔ gɛt bɛtɛ fil fɔ aw yu hip ɛn ni jɔyn dɛn de wok. I go mek di mɔsul dɛn we de na di sayd dɛn na yu hip strɔng.
- Ledɔm na yu bak na grɔn. Put yu leg dɛn pan dɛnsɛf ɛn bɛn dɛn lɛk 45 digri angle.
- Kip yu ed pan yu ɔda an ɛn rilaks.
- Naw, wit yu fut dɛn togɛda, na yu ɔp ni nɔmɔ es ɔp as yu ebul. Nɔ mek yu hip ɔ yu bɔdi muf rawnd na dis say.
- Nɔ ivin es yu leg we de dɔŋ kɔmɔt na grɔn.
- Afta yu es yu ni ɔp, ol am fɔ 1-2 sɛkɔn, dɔn smɔl smɔl briŋ am bak to di fɔs pozishɔn.
- Du dis lɛk 15 tɛm so na wan say, dɔn du di sem nɔmba na di ɔda say.
- If yu want fɔ mek i at smɔl, yu kin du dis ɛgzampul wit wan rɛsistɛns band oba yu ni dɛn.
4. Plank ɛksesaiz
Plank na big ɛksesaiz we de mek di wan ol bɔdi strɔng, mɔ di kɔr mɔsul dɛn. Bɔku difrɛn we dɛn de fɔ du am.
- Sayd Plank: Ledɔm bifo, kip yu ɛlbow ɛn fɔram dɛn na grɔn. Kip yu ɔp an ɔp yu ɔp leg. Kip yu bɔdi na wan stret layn, we yu nɔ fɔ mek yu hip dɛn tɔch di flɔ, ɛn ol am fɔ 20-30 sɛkɔn. Switch sayd ɛn ripit na di ɔda say.
- Sayd Plank wit Abdukshɔn: Get insay di sem sayd plank pozishɔn lɛk bifo. Kip yu bɔdi stret ɛn es yu ɔp leg stret ɔp. Hol dis pozishɔn fɔ sɔm sɛkɔn dɛn. Dis kin tranga smɔl, so du am fɔ smɔl tɛm as yu ebul fɔs.
- Sayd Plank wit Leg Rays: Sidɔm na sayd plank pozishɔn, es yu tɔp leg ɔp ɛn afta dat, lɔs am bak dɔŋ. Nɔ mek yu bottom leg tɔch. Ripit dis 10-12 tɛm ɛn afta dat chenj di sayd dɛn.
Ad dɛn ɛgzampul ya to di tin dɛn we yu kin du ɛvride. Pan ɔl we i nɔ kin izi fɔ yu fɔs, as yu de kɔntinyu fɔ du dɛn, yu go notis se yu go gɛt mɔ trɛnk, yu go ebul fɔ chenj chenj, ɛn yu go ebul fɔ balans mɔ ɛn mɔ. Ɛn di pen bak go dɔŋ bad bad wan.
Mɛsej we dɛn kin kɛr go na os
- Ankylosing Spondylitis na wan kכndyushכn we dεn kin kכntrol wit di rayt mεnejmεnt. Ɛksesaiz rili impɔtant fɔ dis.
- If yu mek di mɔsul dɛn we de rawnd yu hip strɔng, dat kin mek yu nɔ fil pen, i kin mek yu balans fayn, ɛn i kin mek i izi fɔ du ɛvride.
- Ɔltɛm, go to yu dɔktɔ ɔ fisiotɛrapist bifo yu bigin ɛni nyu ɛksɛsayz.
- If yu de fil pen we yu de du ɛksɛsayz, nɔ push yusɛf. Lisin to yu bɔdi. Start sloslo ɛn smɔl smɔl yu fɔ ɛksesaiz di tɛm ɛn di tɛm we yu de du ɛksɛsayz.
- Di tin dɛn we yu kin gɛt we yu de du ɛksasaiz ɔltɛm kin rili bɔku, so nɔ giv ɔp ɛn kɔntinyu fɔ du am.
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