A chang chuan darthlalang kan en hian emaw, miin min hrilh hian, "Wow, ka hnungzang hi a hunched deuh niin a lang, a ni lawm ni?" Computer hmaah nilengin hna kan thawh vang emaw, kan phone chunga kan inkhung reng avang emaw hian kan kekawrte chu hmalam pan turin a rawn lang thei a, kan hnungzang chunglam chu a khur ang maiin a lang thei bawk. Hei hi damdawi lam chuan kyphosis kan tih chu a ni. Common parlance-ah chuan "hunchback" kan ti bawk. Hei hian mi thenkhat tan chuan hnungzang natna , harsatna, leh thawk harsatna a thlen thei a ni. Chuvangin vawiin hian he dinhmun hi control turin in lama kan tih theih exercise awlsam tak tak thenkhat kan sawi dawn nia.
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Kyphosis hi eng nge ni tak tak?
A awlsam zawngin, kyphosis hi kan ruh chunglam, chu chu thoracic spine, a hma aia hmalam panna a ni. Hei hian hunchbacked appearance a siam thin.
Mahse hei hi i hriat ve tur a ni bawk. Kan hnungzang hi a pianphungah chuan curve te te tlemte a nei a. Chu curve te chu kan ruhro hriselna atan a pawimawh hle. Mahse kyphosis-ah chuan he upper curve hi a pangngai aia tam a lo ni ta a ni. Hei hi a chhan ber chu posture tha lo vang a ni . Darkar tam tak chhung hmun khata hmalam kan kun chuan kan rilru ruh te chu a nghet a, kan hnungzang ruh te chu a chak lo bawk. Hun a kal zel a, hei hi dinhmun nghet tak a ni thei.
A pawimawh ber chu postural kyphosis, posture tha lo avanga lo awm thin hi exercise dik tak leh posture practice dik tak hmangin siamthat vek theih a ni tawh mai.
Posture tihchangtlunna tura pui turin exercise neih thin
Heng exercise-te hian a tum ber chu i hnungzang, i kekawrte leh i rilru chhunga ruhte tihchak leh tihzauh a ni a, chu chuan i dinhmun dik tak neih a awlsam phah a ni. Heng exercise te hian kan ruhro (spine) tan natural brace angin hna a thawk a ni.
Hengte hi eng nge ni tih i lo en ang u. Hengte ti tur hian hmanraw lian tak tak i mamawh lo.
| Insawizawi | Hetah hian tih dan tur kan rawn tarlang e | Engtianga zingin? |
|---|---|---|
| Leiah mut laiin posture enfiah | 1. Lei emaw mat emaw-ah hmai chungin mu rawh. I ke phar la, i pum chungah i kut dah rawh. 2. I kekawrte kha ti hahdam la, leiah press turin phal rawh. 3. Tunah chuan zawi zawiin i kekawrte chu i sir lamah rawn hruai la, i khup chu ben rawh. I kut chu i sir lamah leiah dah rawh. 4. Hetih lai hian i hnungzang zawng zawng, i kekawrte chunglam thlenga chu lei a khawih em tih hriat tum ang che. Hei hi i hnungzang awm dan pangngai, hrisel tak a ni. | Ni khatah vawi eng emaw zat, posture dik tak inhriat nawn tir nan. |
| Arm Raises a ni | 1. Ding nghet la, i kut chu i sir lamah dah la (kutphah chu chhung lam hawiin). 2. Tunah chuan i kut chu elbows-ah bend la, shoulder level-ah hruai rawh. Goalpost ang maiin. Second 5-10 vel vawn tur a ni. 3. Tunah chuan i kut pahnih chu a sang thei ang bera chawi sang rawh. Second 5-10 vel vawn la, zawi zawiin hnuai lam pan rawh. | 10 repetition, ni khatah vawi 2-3. |
| Shoulder Blade a hrual a | 1. Ding nghet emaw, chair-ah emaw thu la, i kekawrte hnunglam hawiin. 2. Tunah chuan shoulder blade pahnih chu a hnung lamah a hnaih thei ang bera rawn hruai khawm la, khauh takin khih rawh. An inkarah pencil i hrual ang maiin. 3. Second 5-10 vel vawn la, chutah chuan chawlh hahdam rawh. | Vawi 3-5 ve ve, ni khatah vawi 2. |
| Push-Ups te pawh a awm | 1. Leiah mu la, i kut chu i kekawrte atanga inhlat deuhin dah rawh. 2. I ke leh hnungzang dik taka vawn reng la, i taksa chu chawi sang rawh (a harsat chuan khup khup chungin i ti thei). 3. I taksa chu zawi zawiin leh control takin hnuai lamah hnuai lam hawiin dah leh rawh. 4. Thil dang: Leiah tih a harsat chuan he exercise hi incline-a ding chungin i kut chu bang emaw, dawhkan nghet takah emaw dahin ti rawh. | A tam thei ang ber, ni khatah vawi khat emaw vawi hnih emaw. |
| Resistance Band Stretch a ni | 1. Resistance band la la, chu chu sporting goods dawrah i lei thei ang. 2. Band chu a sir lehlamah chelh la, i kut chu hmalam pan rawh. 3. Tunah chuan i kekawrte chakna hmangin band chu a sir lamah hrual rawh. Second 5-10 vel vawn la, zawi zawiin thlah rawh. | Vawi 3-5 ve ve, ni khatah vawi 2-3 vel. |
Heng thilte pawh hi lo enkawl ve rawh.
Exercise eng pawh i tan dawna hriat reng tur pawimawh ber chu zawi zawiin tan hi a ni . A tir lamah chuan exercise vawi khat emaw vawi hnih emaw chauh i ti thei mai thei. Chu chu a pawi lo. Zawi zawiin nitin repetition tihpun zel ang che. Exercise ti turin in nawr ngai suh la, natna thlenga nawr ngai suh.
I hnungzang tihdik tumnaah i rilru a na a, a vawt a, a na nasa hle a nih chuan, chu chu posture problem mai ni lovin a ni thei. Chutiang a nih chuan hun khawhral lovin doctor hmu ngei ang che.
Kyphosis natna thenkhat chu tar vang te, ruh natna, ruh natna emaw, structural cause dang vang emaw a ni thei. Chutiang hunah chuan taksa lam enkawlna emaw, damdawi dang emaw enkawl a ngai mai thei. Chuvang chuan rinhlelhna a awm emaw, a natna a nasat emaw chuan damdawi lam thurawn lak hi a finthlak hle ang.
Take-Home Thuchah a ni
- Kyphosis, a nih loh leh ‘hunchback’ tih hi hnungzang chunglam curvature pangngai lo tak a ni. Hei hi a chhan ber chu posture tha lo a ni.
- Posture tha lo vanga hnungzang natna hi exercise dik tak hmangin a tam zawk chu control theih a ni.
- Heta exercise kan sawi tak hian i hnungzang, i kephah leh i rilru chhunga ruh te a tichak ang a, i dinhmun dik tak i vawng reng thei bawk ang.
- Exercise i tan dawnin zawi zawiin tan fo thin ang che. I taksa chu ngaithla rawh. Natna i hriat chuan titawp nghal rawh.
- I hnungzang i tihdik laiin natna nasa tak emaw, i tihnat emaw i neih chuan doctor rawn la, thurawn la rawh.
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