‘Ankylosing Spondylitis’ emaw, a tawi zawnga kan sawi angin AS emaw i vei bawk em? Chuvangin, zing i thawh hian i hnungzang na leh i rilru a na tih hi sawi loh theih a ni lo, a dik em? Hetiang hrehawmna nen hian ni khat kal tlang chu a harsat zia i hria. Mahse heng symptoms te control nana i tih theih tha ber chu exercise hi a ni tih i hria em. Hei hi mahni taksa tana damdawi tha ber i pek theih ang a ni.
Engvângin nge exercise hi a pawimawh êm êm?
A awlsam zawngin sawi ila, exercise hi ankylosing spondylitis (AS) natna tam tak chinfelna tha tak a ni.
- Natna a tlahniam: Exercise i tih fo chuan i natna leh i rilru hahna chu nasa takin a tlahniam ang.
- Taksa khauhna a tiziaawm: Exercise hian taksa khauh lohna a tiziaawm a, a bik takin zing lamah a tichak a, taksa a tidanglam thei bawk.
- I che tha zawk thei: I ruh leh taksa ruhte a thawkrim avangin i kal theihna a tha zawk.
- Posture siamthat a ni: Muscle chak tak hian posture tha tak a neih theih nan a pui a, AS vangin hun kal zelah ruhro chu hmalam pan turin a veng thei a ni.
- Chauhna a tiziaawm: Mak tak maiin a lang thei a, mahse exercise hian i chakna a tisang a, i hahna i hriat fo thin chu a ti tlem bawk.
- Thâwk lak a awlsam: Exercise ṭhenkhat chuan rilru ruhte a tichak a, chu chuan lungte chu a thawk ṭha thei a ni.
A pawimawh ber chu heng zawng zawng hian i nunphung a tisang a ni. Nitin hna awlsam tak leh hrehawm lo taka i thawh theih hi a ropui khawp mai, a ni lawm ni?
Eng exercise nge i tan a dik?
"Okay, exercise hi a tha a, mahse engtin nge ka tih ang?" i ngaihtuah mai thei. Doctor-te chuan AS vei tan exercise chi li an rawt tlangpui. Exercise plan palite inzawmkhawm hi a hlawk ber.
| Exercise chi hrang hrang | Tum ber chu |
|---|---|
| Stretching & Range of Motion tih a ni | Taksa khauh lutuk tihziaawmna, ruhkawr inthlak danglamna tichaktu, leh inthlak danglamna tihpun. |
| Thiltih chakna | Muscle tihchak leh ruh leh ruhro te tanpui tha tak pek. |
| Cardio exercise neih a ni | Thinlung leh lung hnathawh a titha a, chakna leh tuar chakna a tipung. |
| Balance vawn reng | Taksa stability tihpun leh tlu loh tur. |
A tha ber tur chuan ni khatah minute 20 tal he exercise pahnih hi tih tum ang che .
Hei hi i tan hmain tih hmasak phawt ang che.
I doctor nen inbia ngei ang che. Eng exercise nge i dinhmun atana him leh remchang tih a hrilh ang che. Physiotherapist hnenah pawh refer i ni thei a, ani chuan i tan bik exercise plan a siam ang.
Pilates, yoga, tai chi, leh tui chawi ang chi thil hmangin exercise chi hrang hrang vawi khatah hlawkna i hmu thei a ni. Group class i lak dawn a nih chuan i tan hmain i damdawi lam dinhmun chu instructor hnenah hriattir hmasa phawt ang che.
Stretch leh Move Exercise te hi a ni
Hengte hi nitin exercise i tih dan tur lungphum a ni. I taksa ruh, ruh, leh ruh (ligament) te chu an tizau a, an enkawl bawk a, i ruhte chu an chetna zawng zawng an hriat nawn tir bawk.
AS natna tlangpui chu ruhro (spine)-a vertebrae inzawmkhawm (fusion) hi a ni. Nitin stretching exercise neih hian he hlauhawmna hi a tihziaawm thei a ni.
Ngaihtuah teh, AS vanga inflammation avang hian i ruh pakhat vel muscle te chu a inkhai tan tan a. Chu muscle chu i stretch loh emaw, joint i tihche loh emaw chuan chu tightness leh pain chu a zual zel dawn chauh a ni. Chuvangin result tha ber tur chuan nitin heng exercise te hi ti thin ang che .
Exercise tihchakna tur
Hetah hian i taksa rihna (weight) emaw, resistance band emaw, i taksa rih zawng emaw hmangin i taksa ruh (muscles) te chu resistance tlemte i pe thei a ni. Hei hi entirnan pushup leh weightlifting te hi a ni.
Hei hian i taksa ruh a tichak a, i taksa chu awlsam zawk leh him zawka i kal theihna turin a pui bawk. A bik takin AS vei tan chuan,I pum leh hnungzang (core muscles) chhunga thau te tihchak a pawimawh hle. Heng muscle te hi i ruhro tanpuitu tha ber an ni. Heng ruhte hi a chak chuan i hnungzang a pressure a tlahniam a, hnungzang na pawh a reh thei.
Hetiang exercise hi kar khatah ni hnih atanga ni li chhung tih hi a tawk zawk.
Cardio exercise neih a ni
Doctor-te chuan hei hi aerobic exercise an ti a. Hengte hian i heart rate leh thawk chakna a tisang a, i thinlung leh lungte chu workout tha tak a pe a ni.
- Tui hleuh
- Thirsakawr khalh
- Tlan det det
- Kal dan pangngai
Hetiang exercise i tih hian i thinlung hian hna a thawk nasa zawk a, i taksa pum puiah oxygen tamna thisen a pump chhuak thin. Hei hian i mood leh energy level a ti tha ang. Hun a kal zel a, chau leh hrehawm nei lovin hla zawk i kal thei tawh dawn a ni.
He exercise hi kar khatah a vaiin minute 75-150 chhung tih tum ang che. A awlsam zawngin ni khatah minute 30, kar khatah ni 5 chhung chu chu thil tum chu a hlen chhuak ang.
Thâwk lakna exercise bik a ni
He thawk lak dan awlsam tak hi nitin i workout routine-ah hian telh la. I rilru a tizau ang a, i taksa pawh a ti awlsam zawk ang.
- Step 1: I rilru a zau thlengin i theih ang tawkin thawk la.
- Step 2: I thawk kha vawng tlat la, pathum thleng chhiar rawh.
- Step 3: Zawi zawiin thawk chhuah la, candle puak chhuak ang maiin thawk chhuak rawh.
- Step 4: Chawlh rei vak lo la, pathum thleng chhiar leh la, heng step te hi ti leh rawh.
Take-Home Thuchah a ni
- Ankylosing spondylitis (AS) hi hun rei tak chhunga awm thei a ni a, mahse exercise hi i symptoms enkawlna atana hmanraw chak ber pakhat a ni.
- Exercise program eng pawh i tan hmain doctor nen inbiakna neih hmasak a pawimawh hle.
- Exercise plan tha takah chuan stretching, strengthening, cardio leh balance te a tel tur a ni.
- A pawimawh ber chu tih chhunzawm zel hi a ni. Ni khata thil tam tak tih a, ni engemaw zat tih loh ai chuan nitin tlem tal tih hi a hlawk zawk hle.
- I taksa chu ngaithla rawh. Exercise eng pawhin natna a tipung a nih chuan chawlhsan la, doctor nen inbia ang che.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh