I kawr chu a sir khatah a inher em? Torticollis (twisted neck) tan exercise chungchang i sawi dawn nia.

Zing i thawh lai emaw, office-a i hnathawh lai emaw khan i kawr chu a sir khatah a nghet nghal tih i hre ngai em? Hetiang dinhmun, i kawr khar ang maia hriat hi a ti thinrim tak zet a ni. Damdawi lamah chuan he natna hi Torticollis, a nih loh leh Cervical Dystonia kan ti thin. Kan zingah chuan "neck tension" tia hriat a ni bawk. Hemi a thil thleng chu kan kawr ruhte chu a nghet nghal a, chu chuan kan lu chu a sir khatah a hruai a ni. Hei hian a chang chuan natna a thlen thei a, taksa ruh a ti na thei a, kawr a tikehsawm thei bawk.

Mahse hlauh tur a awm lo. He kawr natna hi tihziaawmna tur leh a lo awm leh tawh loh nan in lama kan tih theih exercise awlsam tak tak a awm. Hetiang dinhmun hi thil chi hrang hrang avanga lo awm thei a ni a, stroke ang chi natna atanga damdawi thenkhat, a nih loh leh kawng hliam thlengin a awm thei. A chhan chu eng pawh ni se, heng exercise i tih hian fimkhur hle tur a ni tih hre reng ang che. Tum chu hahdamna hmuh a ni tur a ni a, kawng ruh tichhe zual tur a ni lo.

Eng exercise nge torticollis natna hi a puih?

Torticollis hian nitin hna thawh a ti harsa thei a, i kawr hawi pawh a ti harsa thei bawk. Exercise leh physical therapy-ah hian taksa ruh tight tak takte tihzauh leh i dinhmun thununtu taksa chakna tihchakna lam a ngaihtuah fo thin. Heng exercise te hian i natna leh i lungawi lohna a tihziaawm thei a, i lu ding nghet leh dinhmun pangngaia awm reng turin a pui thei bawk.

Heng exercise te hi eng nge an nih a, engtin tak nge tih tur tih i lo en ang u.

1. Sensory Trick Training neih a ni ang

Hei hi rilru lam exercise mak deuh a ni. Kan tih tur chu kan thluak ah signal thawnin kan kawr chhunga ruh tight tak takte chu a relax tir a ni. Dystonia an tih dinhmun eng pawha hmuh theih thil danglam tak pakhat chu kan hriatna hmanga kan tih ‘trick’ tenau te hi taksa peng hrang hrangte hian an chhang let thin hi a ni.

A awlsam zawngin, torticollis vei tam tak chuan an hmaiah hmun bik (chin emaw, hmui emaw ang chi) chu zawi zawia khawih a nih chuan an kawng ruh (tense neck muscles) te chu a relax tih an hmu chhuak thin. Engvangin nge hetiang hi a awm tih chiang taka hriat a la ni lo nain, zirchiangtute chuan khawih hian kan thluak hian taksa ruh (tense muscles) te chu a ngaihven tawh lo va, chu ai chuan he sensation thar hi a ngaihtuah zawk niin an ngai. Mahse, he ‘sensitive spot’ hi mi hrang hrangah a inang lo thei.

He exercise-ah hian i tih tur chu, i sensory trigger i hriat chian hnuah, chu khawih chu khawih tak tak lovin i hriat angin han mitthla teh .Chu chu a ni. Chu chu i mit khap a, chu hmun chu mi pakhatin a chelh tlat angin i mitthla tihna a ni. Mi tam tak chuan hetianga an suangtuah mai mai hian kawr khauh hi an tiziaawm thei a ni.

2. Hma lam Lu hrual

I kawr chu hnunglam emaw, sir lam emawa inhnukdawk ang maia i hriat chuan he exercise hian nasa takin a pui ang. I kawr hnung leh sir lama tlan thau te chu a tizau ang a, a ti hahdam ang.

• Step 1: Chair nuam takah i hnungzang dinglam hawiin thu rawh. Tichuan i kut dinglam chu i lu hnung lamah dah rawh.
• Step 2: Tunah chuan i lu chu degree 45 vel dinglamah her la, hnuai lam hawi rawh. Hetih lai hian i kawr leh i ke ruhte chu a inzawm tih i hre tur a ni.
• Step 3: A theih chuan i lu chu i kut dinglam hmangin zawi zawiin hnuai lam deuhin hmet la, he stretch hi tihpun nan. Hman lutuk suh, a tha em? Hetiang dinhmun hi second 40 vel vawng la, chutah chuan chawlh hahdam rawh. Hetiang hian vawi 2-3 vel ti rawh.

He exercise hi veilam lamah pawh i ti thei a, chutiang bawkin i kut veilam pawh i hmang thei bawk.

3. Rotations dodaltu

I kawr hi a tam zawk chu a sir khatah a inher a nih chuan he exercise hi i tan a ni. Tight muscles lehlamah muscle te chu a tizau a, a tichak bawk.

• Step 1: Chair nuam takah ding chungin thu la, i lu hnung lamah i kut zungtangte chu inzawm khawm la, i elbow te chu a sir lamah phar chhuak rawh.
• Step 2: Tunah chuan i lu chu a kawr lehlam, a hrual tawh lam hawi la. I kephah leh i kut chu a ding reng tum ang che.
• Step 3: Kawng ruh a nghet tih i hriat chuan second 30 vel chu i dinhmun chu vawn tlat la, chutah chuan i lu kha tidik leh rawh. Hei hi vawi 3-5 vel tih leh tur a ni.

He exercise hi ni khatah vawi thum atanga vawi nga i tih theih chuan a ropui hle ang.

Hetiang tih i thiam tawh chuan dodalna tlem nen i ti thei tawh ang. Chutiang tur chuan i hnungzang chungah mu la, i lu chu pillow-ah dah la. I kawr chu a hrual ang maiin han en teh. Tunah chuan i lu chu pillow lam hawiin hawi la, i hmai chu pillow-ah chuan hmet rawh. Second 30 vel vawn tur a ni.

4. Sideways Lu hrual

I beng chu i kekawr ipte lam hawia a hrual ang maia lang (lu chu a sir khatah a tilt) a nih chuan, he exercise hian chu ruhte chu a tizau thei a ni.

• Step 1: Counter emaw table sang tak bulah ding rawh. I kawr sir lam chu counter lam hawi tur a ni. Chu lam hawiin kut chu counter chu chelh rawh.
• Step 2: I kut dang chu i lu chungah dah la.
• Step 3: Tunah chuan i lu chu i kawr lehlamah tilt la, i kut hmangin zawi zawiin i lu chu hrual rawh. I beng chu i kekawr ipteah rawn hruai ang maiin. Hetiang dinhmun hi second 40 vel vawng reng ang che. Tichuan, chawlh hahdam la, vawi 3-5 vel ti leh rawh.

Ni khatah vawi thum atanga vawi nga ti thin ang che.

Exercise i tih hian himna tur tips hriat reng tur

Hei hi a pawimawh ber a ni. Hei hi ngun takin lo ngaihven rawh u.

Exercise i tih hian natna a thlen emaw, a ti na zual emaw a nih chuan , tih kha titawp nghal rawh . Natna kal tlangin exercise la turin in nawr luih suh. Hei hian taksa ruh (muscles) a tichhe lehzual dawn chauh a ni.

Tin, i kawr natna chu ni hnih aia rei a awm reng emaw, a zual deuh ang tih emaw a nih chuan, i chhungkaw doctor hmu ngei ang che . A châng chuan, persistent torticollis hi hliam na tak emaw, thluak nena inzawm natna lan chhuahna emaw a ni thei bawk. Chuvangin uluk taka chhui a, enkawlna dik tak neih a pawimawh hle.