Ankylosing Spondylitis, a nih loh leh keini doctor-te'n kan tih angin "AS" i vei em? Chutiang a nih chuan, hnungzang na, zing lama thawk hah, leh flexibility tlahniam te hi i hre tawh ngei ang. Heng harsatnate nen hian nun a harsat theih zia kan hria. Mahse, heng symptoms te hi enkawl dan tur tha ber leh hlu ber pakhat a awm tih i hria em? Tin, chu chu exercise a ni .
Engvangin nge AS vei tan chuan exercise hi a pawimawh em em?
A awlsam zawngin sawi ila, AS nena inzawm symptoms te enkawl nan exercise hi i tih theih tha ber pakhat a ni. I natna a tihziaawm mai bakah i taksa chu awlsam zawk leh inthlak danglam thei zawka a kal theih nan a pui bawk .
Hinge rusty deuh deuh kha han ngaihtuah teh. Hman lova kan dah bo chuan a khauh mai ang. Mahse oil tlem kan dah a, kan sawn kual chuan a lo chhuak ang a, awlsam takin hna a thawk tan ang. Kan ruh (joint) te hi a inang vek. Exercise kan tih hian kan ruhte hian a tul angin a che thei a, kan chhehvel thau te pawh a chak zawk thin. Chuvangin AS hian a chhan:
- Hnung leh ruh (joint) ah a nghet lo
- Posture tha lo avanga harsatna awm
- Chau
- Thâwk harsa
Thil tam tak a\angin thlamuanna a pe a, chu chu:
Eng exercise chi hrang hrang nge kan tih ang?
A tlangpuiin AS vei tan chuan exercise chi hrang hrang pali kan rawt a ni. Type tin hian i taksa chu kawng hrang hrangin a pui thin.
| Exercise chi hrang hrang | Tum ber chu | Entirnan |
|---|---|---|
| Pulling leh moving exercise te hi a ni (Stretch leh Move / Range of Motion) tih a ni. | Taksa khauh lutuk tihtlem leh flexibility tihpun, joint mobility vawng reng thei. | Nitin stretching awlsam tak, Yoga, Tai chi |
| Exercise tihchakna tur (Ti chakna) . | Muscle te tichak la, ruhro leh ruhkawr te chu thlawp la, dinhmun dik tak siam rawh. | Weight lifting, push-up, Pilates, core exercise te a awm bawk |
| Cardio exercise neih a ni (Cardio / Aerobic hmanga thil tih a ni) . | Thinlung leh lungte tichak la, chakna leh chhelna tipung rawh. | Brisk walking, tui chawi, cycle khalh |
| Taksa inthlauhna exercise te (Inbuktawk) | Taksa stability tihpun leh tlu loh tur. | Ke pakhata ding, Yoga, Tai chi |
Heng exercise chi hrang hrangte hi inzawmkhawm a, ni khatah minute 20 tal tih hian i natna, i taksa khauh, i chakna, i rilru level leh i hriselna zawng zawngah danglamna nasa tak a thlen ang.
A pawimawh ber chu exercise thar i tih tan hmain i doctor emaw physiotherapist emaw nen inbiakna neih hmasak phawt a ngai. I dinhmun atana exercise tha ber leh him ber tur an hrilh thei che a ni.
Exercise thenkhat chu vawi khatah heng chi hrang hrang hlawkna pe thei a awm. Entir nan:
- Pilates a ni
- Yoga hmanga tih a ni
- Tai chi
- Tui hleuh
- Tui aerobics te hi a ni
Group class i kal dawn a nih chuan class tan hmain i damdawi lam dinhmun chu instructor hnenah hrilh hmasa phawt ang che.
Tunah hian heng exercise chi hrang hrangte hi chipchiar deuhin han thlir ila.
1. Stretching exercise tih te
Heng exercise te hian kan taksa ruh, kan ruh (tendon) leh kan ruh (ligament) te a tizau a, a tizau bawk. Kan joint te pawh an full range of motion te an hriat nawn tir bawk. Hei hi exercise dang tih hmaa warm-up ang a ni. Hengte hian i taksaah a nghet lo ang a, hliam i neih theihna a ti tlem bawk ang.
Hei hi AS vei tan chuan a pawimawh hle a, stretching exercise thenkhat hian AS natna vei, ruhro (spine) chhunga vertebrae te chu a inzawm khawm loh nan a pui thei a ni.
Chu ruh chu a na avangin hman kan pumpelh fo thin a, mahse a takah chuan a kalh zawng a ni.I hman loh chuan a tight zual a, a na zual bawk. Results tha ber tur chuan nitin stretching exercise thenkhat tih thin kha hmang thin ang che.
2. Exercise tihchakna
Heta kan tih hi kan taksa ruhte hi dodalna engemaw zat lakah kan hmang thin. Chu chu rit phurh, resistance band hman, emaw, mahni taksa rihna (pushup ang chi) hman tihna a ni. Chungte chuan taksa ruhte a tichak a ni.
AS vei tan chuan pum leh hnungzang, a nih loh leh ‘core muscles’ tihchak hi a pawimawh hle. A chhan chu heng ruhrote hian kan ruhro (spine) tanpuitu angin hna an thawk a ni. Chungte chu a chak chuan hnungzang a pressure a tlahniam a, hnungzang na pawh a reh thei bawk. Hei hian hun kal zelah i posture siamthat nan a pui bawk.
He exercise hi kar khatah vawi hnih atanga vawi li tih la, result tha ber i hmu ang.
3. Cardio a ni
Doctor-te chuan hei hi aerobic exercise an ti a. Hengte hi tih hian i heart rate leh thawk chakna a tisang a ni. Hei hian i thinlung leh lungte hian workout tha tak an nei tihna a ni. Entir nan:
- Tui hleuh
- Thirsakawr khalh
- Tlan det det
- Hmanhmawh taka kal
Hetih lai hian i thinlung hian thisen a pump chak zawk a, chu chuan i taksa ruhte mamawh oxygen a pe a ni. I lung hian i thisenah oxygen a belhchhah bawk. Hei hian i mood a ti tha a, i chakna a tipung bawk. Hun a kal zel a, a hma ang bawka chau lova hlat zawk i kal thei tawh dawn a ni.
Cardio exercise minute 30, kar khatah ni 5 (kar khatah minute 150 a vaiin) tih tum rawh.
4. Taksa inthlauhna exercise (Balance) .
Heng exercise te hian a nghet thei ang bera awm turin a pui ang che, a bik takin i kum upat deuh deuh chuan i ruh te chu a chhe zual zel a, chuvangin tlu lo turin a pawimawh hle. Yoga leh tai chi ang chi thil te pawh hian balance tihsan nan a pui thei bawk. I doctor emaw, physical therapist emaw hnenah exercise bik i dil thei a, chu chuan a pui thei che a ni. Kar khatah vawi thum atanga vawi nga thleng heng exercise te hi tih tum ang che.
Hriat loh tur: thawk chhuahna exercise
Nitin i tihnaah thawk lakna exercise awlsam tak te pawh telh ve bawk ang che. Hei hian i rilru a tizau ang a, i taksa a insiamrem theihna a tipung bawk ang. Hengte hi zawm rawh:
1. Thâwk la la, i rilru a khat hma loh chuan thawk la.
2. Tunah chuan thaw kha vawng tlat la, rilru lamah pathum thleng chhiar rawh.
3. Tichuan, candle puak chhuak ang maiin zawi zawiin thawk chhuak rawh.
4. Pathum thlenga i chhiar leh hma chu rei vak lo nghak la, chutah chuan heng step te hi ti leh rawh.
Take-Home Thuchah a ni
- Exercise hi AS vei tan chuan damdawi ang a ni. Natna, rilru hahna tihziaawmna tur leh a inthlak danglam theih nan a pawimawh hle.
- Exercise chi li ngaihtuah la, chungte chu stretching, strengthening, cardio, leh balance te an ni.
- Ni khatah minute 20-30 tal exercise lak tum ang che. Tlemte atanga tan la, hun tipung rawh.
- Exercise thar i tan hmain doctor emaw physiotherapist emaw rawn hmasa phawt ang che.
- Nitin thawk lak dan exercise la. Hei hian i rilru leh i hnungzang a flexibility a tipung ang.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh