I hnungzang chu tlem a ben ang maiin i inhriat ngai em, a nih loh leh darthlalang i en chuan i ke pakhat chu a dang aiin a sang deuh niin i hria em? I hnungzang na fo emaw, chhan awm lovin i chau fo em? Hei hi a chhan chu ‘ scoliosis ’ an tih natna a ni thei a, chu chu doctor-te chuan ‘scoliosis’ an ti a ni. He hming i hriat hian hlau suh. Mi tam takin he natna hi an nei thei a ni. Vawiin hian awlsam takin, i hriatthiam theih dan tur angin kan sawi dawn a ni.
A awlsam zawngin, scoliosis chu eng nge ni?
Scoliosis hi ruhro curve emaw curvature danglam tak a ni . A tlangpuiin kan ruhro hi a dinglam tur a ni. Mahse hetiang dinhmunah hian ruhro chu ‘S’ emaw ‘C’ emaw angin a sir lamah a inher chhuak thin.
A tam zawkah chuan, he natna hi naupangin tleirawl a luh dawn lai hian a lo lang tan a, chu chu kum 10 leh 15 inkar a ni a, ngaihnawm tak chu scoliosis vei zinga 80%-ah chuan a chhan dik tak hriat a la ni lo Mahse, a chang chuan damdawi lam thil dang, cerebral palsy emaw muscular dystrophy emaw avanga lo awm thei a ni.
Thil hriat reng tur tha ber chu mi tam zawk hian mild scoliosis an nei tih hi a ni . Enkawlna tam tak a ngai lo va, nun pangngaiin an khawsa thei a ni. Mahse, mi thenkhat tan chuan curve hi a na zawk (moderate emaw severe emaw) a ni thei. Chutiang mite tân chuan doctor-te chuan back brace vuah emaw, a nasat lutuk chuan operation emaw an rawt thei a ni. A chhan chu curve a tam lutuk chuan lung a compress thei a, thawk harsatna a thlen thei a ni .
Engtin nge exercise hian hei hi a puih theih?
Scoliosis vei tam tak harsatna ber chu hnungzang na leh hah reng a ni. Chuvangin hetah hian exercise hian min pui thin.
Exercise hi dik taka tih a nih chuan hlawkna pawimawh engemaw zat min pe a:
- Core Strength: Kan pum leh hnungzang vel muscle te a chak chuan ruhro tanpui tha tak a pe thin.
- Posture tha zawk: Exercise hian ruhro a dinglam theih nan a pui a, hei hian slouching control turin a pui thei bawk.
- Natna leh hahna tihtlem: Taksa chakna leh inthlak danglam deuh deuh chuan hnungzang phurrit leh natna hriat chu nasa takin a tlahniam thin.
Mahse, exercise hian scoliosis hi a tidam kim thei lo tih hre reng ang che. Mahse, chu chuan i lungawi lohna chu i thunun thei a, nun ṭha zawk i nei thei bawk .
Scoliosis natna vei thei tur heng exercise te hi kan lo enchhin dawn em ni?
Hetah hian exercise awlsam tak tak, in lama i tih theih tur, hmanraw lian tham engmah tel lova i tih theih tur thenkhat kan rawn tarlang e. Heng zinga pakhat tal i tan hmain i doctor emaw physiotherapist emaw hnenah zawt hmasa phawt ang che.
| Insawizawi | Engtin nge tih ang? | Eng atan nge a tha? |
|---|---|---|
| Pelvic Tilt a ni | 1. Leiah mu la, khup ben rawh. 2. I pum leh i hnute ruh te kha khauh takin khauh la, i hnungzang chu leiah press rawh. 3. Hetiang dinhmun hi second 5 vel vawng la, zawi zawiin chawlh hahdam rawh. 4. Ni khatah vawi hnih, vawi 10 vel tih thin ang che. | A hnungzang hnuai lam ruh a tichak. |
| Cat-Cow pose a ni | 1. Ke pali zawng zawngah chuang rawh. I kut chu i kekawr hnuaiah direct-in dah la, i khup chu i hip hnuaiah direct-in dah bawk ang che. 2. Thâwk chhuah la, i pum chu hrual la, i hnungzang chu na takin arch chungin (mipui thinrim ang maiin). 3. Inhale la, i hnungzang chu hniam la, i lu leh i hnute chu chawi sang rawh. 4. Hetiang hian zawi zawiin vawi 10 vel ti rawh. | Spinal flexibility a tipung a, natna a ti tlem bawk. |
| Vawk-Ui | 1. Ke pali chungah awm rawh. 2. Tunah chuan i kut dinglam chu hmalam hawiin dinglam hawiin i ke veilam chu hnunglam hawiin dinglam hawiin han phar la. 3. I hnungzang dik taka dah tum ang che. A slouch lo turin phal suh. 4. Second engemaw zat chelh la, a sir lehlamah (kut veilam leh ke dinglam) lamah switch leh rawh. | Taksa balance leh core muscle te a tichak a. |
| Plank a ni | 1. I hmai hnuai lam hawiin mu la, i elbow leh i kut te chu leiah dah la, i taksa chu chawi sang rawh. 2. I taksa chu lu atanga kekawr thlengin line dik takah dah la. I pum chu chhuah tir rawh. 3. I hnungzang chu arch emaw, chawi emaw suh. 4. Hetiang dinhmunah hian a rei thei ang ber awm rawh (a tir lamah chuan khup khup chungin i ti thei bawk). | Taksa pumpui thau tichaktu exercise ropui tak, a bik takin pum leh hnungzang tichaktu. |
| Thut Rotation Stretch a ni | 1. Leiah thu rawh. 2. I ke dinglam chu i ke veilam chungah dah la, i ke dinglam chu i khup veilam bulah leiah dah rawh. 3. I kut dinglam chu i hnung lama leiah dahin i in thlawp ang. 4. Tunah chuan i khup dinglam chu i veilam elbow hmangin hmet la, i taksa chu dinglam lamah hawitir rawh. 5. I hnunglam chu i ke dinglam atanga thlir rawh. Stretch tha tak i nei ang. 6. A lehlamah pawh chutiang bawk chuan ti rawh. | Back flexibility a tipung a, natna a ti tlem bawk. |
Thil hmanraw mamawh exercise
A chunga kan sawi tak exercise bakah hian exercise pakhat pawh a awm a, chu chu kettlebell an tih rit hman a ni. Hei hian hnungzang convex part-a muscle te chu a tichak a ni. Hei hi a buaithlak deuh a, chuvangin i tih hmain trainer emaw physical therapist emaw rawn hmasa phawt ang che .
Vaulawkna! Hengte hi i rilruah vawng reng ang che
Exercise hi eng ang pawhin tha mahse, scoliosis vei i nih angin fimkhur tur thil tlemte a awm.
A pawimawh ber chu heng exercise zawng zawng hi i tan hmain i doctor nen inbiakna neih hmasak phawt a ngai a ni. Hei hi tih ngei ngei tur a ni! A chhan chu, i hnungzang curvature awm dan, a degree zat a zirin, nangmah leh a tha lo tan exercise a awm thei a ni.
- Natna i neih chuan titawp nghal rawh: Exercise eng pawh i tih laiin natna nasa tak emaw, rilru hahna emaw i neih chuan nawr luih suh. Ding nghal la, doctor hnenah hrilh rawh.
- Mi zawng zawng hi kan inang vek lo: I thianpain scoliosis tan a tha a tih exercise chu i tan a tha lo mai thei. Mi zawng zawng dinhmun a inang lo. Chuvangin midang tih ang chauh ti suh.
- Zawi zawiin tan rawh: Vawi khatah i nawr na lutuk suh. I taksain a hahdam ang zelin exercise i tih tam zauh zauh.
Scoliosis hi enkawl theih a ni. Damdawi lam thurawn dik tak leh nunphung tihdanglamna tenau te hmangin natna i tihziaawm thei a, i chak thei a, i hlim thei bawk.
Take-Home Thuchah a ni
- Scoliosis hi ruhro chu a sir lam hawia inher chhuak a ni. A tam zawkah chuan a nêm hle.
- Exercise dik tak hian hnungzang leh pum vel ruhte a tichak a, dinhmun a titha a, natna a tiziaawm thei bawk.
- A pawimawh hle: Scoliosis natna atana exercise eng pawh i tan hmain doctor emaw physiotherapist emaw rawn hmasa phawt ang che.
- Exercise i tih laiin natna i neih chuan chawlhsan nghal la, doctor hnenah hriattir rawh. I taksa thu ngaihthlak a pawimawh hle.
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