Yu gɛt Ankylosing Spondylitis? Dɔn yu go dɔn yus fɔ grap na bed na mɔnin wit bak ɛn nɛk we stif ɛn we de at. Yu no aw i at fɔ pas di de wit dis pen. So i at fɔ ivin tink bɔt fɔ du ɛksɛsayz wit dɛn kayn prɔblɛm dɛn de, nɔto so? Bɔt di tru tin na dat, ɛksesaiz na wan pan di bɛst wɛpɔn dɛn we yu gɛt fɔ fɛt dis sik. Tide, lɛ wi tɔk bɔt aw fɔ win dis prɔblɛm, kɔntrol di pen, ɛn go tru di de.
Fɔs, wetin na Ankylosing Spondylitis?
Fɔ tɔk am simpul wan, na wan kayn at at sik. Bɔt i kin afɛkt mɔ di jɔyn dɛn na yu spayna. Dis kin mek di jɔyn dɛn na yu bak, yu nɛk, ɛn yu hip dɛn inflamɛns , ɛn leta dɛn kin jɔyn togɛda. Dis na di men tin we kin mek pɔsin stif ɛn pen na mɔnin. Pan ɔl we na sik we go de fɔ lɔng tɛm, if yu de mɛn yu fayn fayn wan, yu kin liv nɔmal layf.
Yu tink se i rili fayn fɔ ɛksesaiz tru pen?
Bɔrku pipul kin tink se "if yu muv yu bɔdi mɔr wae i de at, dat go mek de pen wɔs." Bɔt pan di kes fɔ Ankylosing Spondylitis, dis stori na di kɔmɔn tin. If yu sidɔm stil we yu nɔ du ɛksɛsayz, dat go jɔs mek yu jɔyn dɛn stif ɛn di pen go wɔs as tɛm de go.
Risach dɔn ivin pruv se we pɔsin de du ɛksasaiz fayn, i kin gɛt bɔku bɛnifit.
- Di taya we di bɔdi kin fil kin go dɔŋ.
- Yu kin kɔntrol di pen ɛn di jɔyn dɛn we de stif.
- Di bɔdi in fleksibiliti ɛn fɔ muv bɛtɛ.
- As tɛm de go, dɛn kin avɔyd tin dɛn lɛk fɔ butu.
Bɔt wi no se fɔ ɛksesaiz wit dɛn sik ya kin bi prɔblɛm. Sɔntɛnde, tin lɛk wae yu nɔr gɛt tin fɔ du fɔ ɛksesaiz, yu nɔr no bɔt am, ɔr frayd kin bi tin wae de ambɔg yu. Bɔt mɛmba se fɔ win dɛn tin ya we de ambɔg yu na wan pan di big tin dɛn we yu go put pan yu wɛlbɔdi.
| Di bɛnifit dɛn we pɔsin kin gɛt we i de du ɛksɛsayz | Di bad tin dɛn we kin apin we pɔsin nɔ de du ɛksasaiz |
|---|---|
| Di pen ɛn stiffness we de go dɔŋ. | Pen ɛn stiffness we de go ɔp. |
| Di bɔdi kin ebul fɔ chenj mɔ ɛn mɔ. | di joyn dεm kin stif εn di muvmεnt kin rεstrikt. |
| Fɔ mek yu bɔdi kɔntinyu fɔ tinap fayn. | As tεm de go, di spayna/nεk de bεn. |
| Impruv mental wɛlbɔdi ɛn trɛnk. | Taya ɛn pwɛl at. |
Lɛ wi mek plan fɔ gɛt di bɛst rizɔlt!
Yu kin gɛt di bɛst rizɔlt bay we yu de wok akɔdin to yu plan, pas fɔ jɔs du ɛksɛsayz. Sɔm impɔtant tin dɛn de we kin mek pɔsin du dis.
1. Tɔk to di dɔktɔ.
Dis na di tin we impɔtant pas ɔl ɛn di fɔs tin we yu fɔ du . Tɔk to yu dɔktɔ ɛn aks us ɛgzampul dɛn we fit fɔ yu sik. I kin rifer yu to pɔsin we de mɛn yu bɔdi. Dɛn go mek wan patikyula ɛgzampul fɔ yu. Di bɛst tin kin apin we yu de du ɛksɛsayz we yu de tek di mɛrɛsin we yu dɔktɔ gi yu.
2. Lisin to yu bɔdi.
Ɔlman in bɔdi difrɛn, so lisin to wetin yu bɔdi de tɛl yu. I fayn fɔ kip wan jɔnal fɔ aw yu de fil ɔl di de, us tin dɛn we yu de du we de mek yu fil bad, ɛn us ɛgzampul dɛn we de mek yu fil fayn. Wi kin kɔl dis ``24 awa lɔg.'' Dis go ɛp yu fɔ no wetin go wok fayn fɔ yu.
3. Pe spɛshal atɛnshɔn to mɔnin stiffness
Pipul wae gɛt Ankylosing Spondylitis kin gɛt pen ɛn stif na mɔnin. So, as yu grap na bed na mɔnin, du sɔm simpul ɛgzampul dɛn lɛk fɔ strɛch saful wan bifo yu bigin yu de. If yu was wam wam, dat kin ɛp bak fɔ mek yu jɔyn dɛn rilaks. As yu de yus to di de, yu go fil se yu bɔdi de rilaks.
Mɛmba se ɛksɛsayz na wan pan di bɛst wɛpɔn dɛn fɔ fɛt di sik we dɛn kɔl Ankylosing Spondylitis. I nɔto pɔnishmɛnt fɔ pen, bɔt na gift fɔ mɛn.
Aw yu kin mek yu maynd fɔ ɛksesaiz?
Ivin we yu no ɔl dis, sɔntɛnde i nɔ kin izi fɔ mek yu disayd fɔ du ɛksɛsayz. Na sɔm smɔl smɔl tin dɛn we yu fɔ tray fɔ du.
- Pik sɔntin we yu lɛk:Ɛksesaiz nɔ nid fɔ bi sɔntin we yu nɔ want fɔ du. If yu lɛk fɔ waka, go waka wit yu padi ivintɛm. Tray fɔ du sɔm gadin wok, dans sloslo, swim, ɔ yoga.
- Ple wit yu pikin dɛn: If yu gɛt smɔl pikin dɛn, fɔ ple wit dɛn na fayn ɛgzampul. I de mek yu gladi bak.
- Start sloslo: Yu nɔ nid fɔ ɛksesaiz fɔ wan ɔ tu awa wan tɛm. Start wit 15-20 minit insay di de ɛn smɔl smɔl yu fɔ ad di tɛm. Di tin we impɔtant pas ɔl nɔto fɔ gɛt intensiti, bɔt na fɔ kɔnsistɛns. Dat min se fɔ du smɔl ɛvride impɔtant.
- Set gol fɔ yusɛf: Fɔ sɛt smɔl gol dɛm lɛk "A go waka fɔ 15 minit tide" ɛn fɔ kɔmplit dɛm go gi yu bɔku motiveshɔn.
Ankylosing Spondylitis nɔto sɔntin we fɔ kɔntrol yu layf. If yu tek di rayt mɛrɛsin, di rayt ɛksɛsayz, ɛn yu gɛt gud abit, yu kin ebul fɔ kɔntrol dis sik ɛn liv gladi ɛn aktif layf.
Mɛsej we dɛn kin kɛr go na os
- Ankylosing Spondylitis na wan at at sik wae kin teik lɔng tɛm wae kin afɛkt di spayna, bɔt yu kin ebul fɔ manej am fayn fayn wan.
- Ɛksesaiz impɔtant fɔ mek yu ebul fɔ kɔntrol di pen ɛn stiffness. Nɔ skip am.
- Tɔk to yu dɔktɔ ɔltɛm bifo yu bigin ɛni ɛksesaiz program.
- Pik tin dɛn we yu go ɛnjɔy ɛn we go mek yu gladi. Start smɔl ɛn bil yu smɔl smɔl.
- Fɔ ɛksesaiz ɔltɛm ɛvride kin wok fayn pas fɔ ɛksesaiz pasmak wan de.
- Fɔ mek yu gɛt di bɛst rizɔlt, miks ɛksɛsayz wit di mɛrɛsin dɛn we yu dɔktɔ gi yu.
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