I hnute cancer enkawl hnuah i kut a lo hring tawh em? He lymphedema natna atana exercise tha ber berte kan sawi dawn nia!

Breast cancer enkawlna i neih hnuah emaw, operation hmanga lymph nodes lakchhuah a nih hnuah emaw, i kut chu a hring a, tuiin a khat ang maiin i hria em? Damdawi lam hawi chuan he natna hi lymphedema kan ti a. Hei hi nangmah chauh a ni lo, he enkawlna dawng tam takah hian a awm thei a ni. Chuvangin ngaihtuah buai suh. Thu lawmawm tak chu, in lama exercise awlsam tak tak, he swelling hi control thei tur leh i kut hnathawhna tur siam that thei tur a awm a ni.

Engvangin nge he exercise hi a pawimawh em em? Rinna hlui kha a dik em?

Kan nute hian hnute zai hnua kut chet emaw, exercise tam lutuk emaw hi a tha lo tih an sawi thin tih i hre tawh mai thei. Mahse tunah chuan medical science hian hma a sawn nasa hle. Research thar chuan exercise dik tak neih hian lymphedema chu a ti na zual lo va, a control thei tak zet tih a hmuchhuak .

Ngaihtuah teh, kan taksa hian network a nei a, chu chu lymphatic system tih a ni. Hei hian taksa hmun hrang hranga tui tam lutuk awmkhawm chu a paih chhuak thin. Cancer enkawl lai hian a bik takin tumor lakchhuah a nih chuan he system hi a tibuai thei a ni. Chu chu kut ah tui a awm khawm a, a hring chhuak thin.

A awlsam zawngin, exercise kan tih \ha chuan, chu chetna chuan lymphatic system , pump ang maia thawk a , tui tang chu a recirculate leh \an a ni. Hei hian swelling a ti tlem a ni. Chu mai pawh ni lovin, heng exercise te hian i kut a range of motion hloh tawh chu i neih let leh theih nan leh muscle strength a siam thei bawk .

In lama exercise awlsam tak tak i tih theih thenkhat

Okay, chuvangin i doctor phalna i hmuh hnuah heng exercise te hi i tan thei ang. Zawi zawiin ṭan la, zawi zawiin ṭan la, i taksain chakna a neih chhoh zêl chuan tih nawn lehna chu tipung zauh zauh rawh . Natna thlenga in nawr luih ngai suh.

1. Side Bends te chu a awm

Hei hian taksa peng leh sir lama ruh (muscles) te chu a tizau a.

• Chair-ah ding chungin thu la, ke pahnih chu inzawm khawm la, kut chu i kawngah dah rawh.
• Tunah chuan i shoulder blades te chu rawn hruai khawm la, i elbow te chu tlem tal ben la, zawi zawiin i kut chu i lu chungah chawi sang rawh.
• Kut pahnih i vawn lai hian zawi zawiin i kawr atang chuan dinglamah ben rawh. Second 10 vel chu i stretch a, natna i neih loh thlengin vawn tlat ang che.
• Dinglam leh la, chutiang bawkin veilamah bawkkhup rawh.
• A sir lehlamah vawi 10 vel ti rawh.

2. Wall Crawl tih a ni

Hei hian kut chu a pum puia chawi sang theihna a tichak a ni .

• Bang hmaah ding la, bang atanga inches 6 vel a hlaah ding rawh.
• I kutphah pahnih chu bang chungah chest level-ah dah rawh.
• Tunah chuan, rulhut bang chunga a rawn tlan chho ang maiin, zawi zawiin i kut zungtangte chu bang chungah i theih ang tawkin kalpui rawh. Tun ṭumah chuan i lu chu dinglam hawiin hmalam hawi nghal rawh.
• Tichuan, chutiang bawk chuan zawi zawiin i kut zungtangte chu hniam la, i bul tanna hmunah khan lo let leh rawh.
• Hei hi vawi 10 vel tih leh tur a ni. A vawi khatnaah chuan a hma aia sang deuh deuha kal tum ang che.

3. Side Wall Crawl tih a ni

• Tunah chuan bang lam hawiin ding rawh. I kut hring hring sir chu bang lam hawiin hawitir rawh. I ke leh bang inkarah hian feet 2 vel a awm tur a ni.
• I elbow chu ben la, floor nen parallel la, i kutphah chu bang chungah dah rawh. I kut zungtang chu chunglam hawiin a awm tur a ni.
• Tunah chuan a hma ang bawkin zawi zawiin i kut zungtangte chu i theih ang tawkin han sawn la.
• Zawi zawiin lo chhuk leh rawh.
• Hetiang hian vawi 10 vel ti rawh. Kut pahnihah a hring a awm chuan a sir lehlamah pawh hetiang hian tih tur a ni.

4. Snow Angel

Hei hi kan naupan laia kan kut zungtang chunga kan khelh thin ang kha a ni.

• Khum emaw, khumah emaw hmai chungin mu rawh. I kut chu i sir lamah dah la, i kutphah chu chunglam hawiin dah rawh.
• Tunah chuan i kut chu chawi sang lovin, zawi zawiin leiah i lu lam pan chuan kalpui rawh (snow angel siam ang maiin). Tlemte chuan i inhnukdawk ang a, mahse a hrehawm tur a ni lo.
• A theih chuan i kut chu i lu chungah dah khawm rawh. Second 3 vel vawn tur a ni.
• Zawi zawiin i kut chu a bul tanna hmunah hruai kir leh rawh.
• Hetiang hian vawi 10 vel ti rawh. Hun a kal zel a, i chakna a san chhoh zel chuan, i doctor hnenah he thil hi rit lo tak tak hmanga pui turin i ngen thei ang.

5. Touchdown tih te

• Ding nghet la, i kut chu elbow-ah ben la, i biceps chu lei nen parallel takin dah rawh. I kutphah chu a inhmachhawn tur a ni.
• Tunah chuan zawi zawiin i kut chu chunglam hawiin han phar la, i shoulder blades te chu rawn hruai khawm rawh. I kut zungtang hmanga ceiling i khawih dawn ang mai hian.
• I kut chu a kim thei ang bera phar chhuak rawh.
• Zawi zawiin i bul tanna hmunah khan kir leh rawh.
• Hetiang hian vawi 10 vel ti rawh. Nakinah chuan rit tlem tal i belh thei bawk.

Exercise i tih hian eng thil dang nge i ngaihtuah tur?

• I taksa thu ngaithla rawh: I chau emaw, i hah emaw i hriat chuan chawlh hahdam rawh. I kut a hring a na zual tih i hriat chuan exercise kha bansan la, i doctor nen inbia ang che.
• Natna hi a tha lo: Exercise i tih hian pull tlem chauh i nei tur a ni. Natna nasa tak i neih chuan titawp nghal rawh.
• Thâwk lak dan: Exercise i tih laiin a pangngaiin thawk la, i thawk kha vawng tlat suh.
• Compression Garments te chu: 1.1.I doctor emaw therapist emaw chuan exercise i tih laiin i kut ah i bun tur vest ang chi thawmhnaw bik (compression sleeve) a rawn rawt thei ang. Swelling control nan a pui thei bawk. Chumi chungchang pawh zawt rawh.

He zinkawng hi a harsa deuh thei a, mahse i taksa hi hmangaihna nena enkawl leh exercise tha taka i tih chuan he dinhmun hi i enkawl tha thei ngei ang a, nun hrisel tak i hmang thei ngei ang.