Zing lamah hnungzang khauh emaw, na tak emaw neiin i tho tawh ngai em? A nih loh leh i hip leh i hnute na i nei reng em? A châng chuan hengte hi taksa natna pangngai ang maiin kan ngai a, mahse a chhan chu Ankylosing Spondylitis tih natna a ni thei. A awlsam zawngin sawi ila, hei hi inflammatory condition a ni a, chu chu ruhro leh hip ang chi ruh lian tak takah a awm a ni. Hun a kal zel a, hei hian ruh (spine) ben harsa a ti thei a, ruhkawr a tikhauh thei bawk. Mahse lungngai suh, he dinhmun hi uluk taka enkawl theih a ni. Chutianga tih theih dan tha ber chu exercise dik tak tih hi a ni. Vawiin hian he natna nen hian i hips chak taka awm tir thei tur exercise thenkhat kan sawi dawn a ni.
Engvangin nge hip tichaktu exercise hi a pawimawh?
Ankylosing Spondylitis vei tan chuan hip vel muscle te hi a chak reng a pawimawh hle a, he natna hian hip joint pawh a nghawng thei a ni. Exercise tha tak hian symptoms control a pui mai bakah hlawkna dang tam tak a pe bawk.
A pawimawh ber chu heng exercise te hi i tan hmain i doctor emaw physiotherapist emaw nen inbia la, i dinhmun nena inmil a nih leh nih loh hriat chian a ni. I tana tha ber tur anga tih dan tur pawh an fuih thei bawk.
Tunah chuan heng exercise te hian eng hlawkna ber nge an neih tih i lo en ang u.
| A hlawkna | A awlsam zawngin... |
|---|---|
| Tlu leh ruh tliak hlauhawmna a tlahniam | Hip muscle te a chak chuan taksa balance a tha zawk thin. Chuvangin, tlu leh tlu theihna chance a tlem hle. |
| Hip movement awlsamna | Exercise hian hip joint range of motion a tipung a, chu chu kea kal, thut leh ding laia i rilru hahna leh lungawi lohna a tlahniam tihna a ni. |
| Kal dan dik tak vawn reng | Natna leh khauh lutuk hian a chang chuan kan kal dan a tidanglam thin. Hips a chak chuan rit phurh leh ding nghet taka kal theihna turin puihna nasa tak a pe a ni. |
| Back health tha zawk | Hips leh spine hi hmun hnih a thawk dun a ni. Hips a chak chuan a tul lo taka ruhro pressure a tlahniam a, hei hian hnungzang natna a control thei a ni. |
Tunah hian eng exercise nge kan tih theih tih i lo en ang u.
Heng exercise te hi awlsam takin in lamah tih theih a ni. Mahse, hre reng ang che, natna i hriat chuan exercise hi ti turin in nawr luih suh. Mi felte u, zawi zawiin in tan thei ang.
1. Stretching - Thutthlengin ke hmet rawh
Hei hian i kawr chhungril lama thau te chu a tizau ang.
- Chair-ah emaw, leiah emaw ding chungin thu rawh.
- I kephah chu dah khawm la, i groin area hnaih thei ang berah dah rawh.
- Tunah chuan i khup chu i kut pahnih hmangin leiah nghet takin hmet la. I kawr chhungril lamah pawh stretch tha tak i nei ang.
- Second 15-20 vel chelh la, zawi zawiin kut pahnih chu thlah la, a awmna pangngaiah kir leh rawh.
2. Glute hmanga kawngpui siam
Hei hian i glutes, abdominal muscles leh lower back te a tichak ang. Khup chungah pressure a awm loh avangin hei hi khup harsatna nei tan pawh exercise tha tak a ni.
- Mat nen chuan leiah chuan mu rawh.
- I khup ben la, i ke chu leiah dah rawh. I ke chu shoulder-width velin inhlat takin dah rawh. I kut chu i sir lamah leiah dah rawh.
- Tunah chuan i rit zawng chu i kephah leh i kekawrteah dahin, i hip chu i theih ang tawkin chawi sang rawh. I taksa chu line dik takah a awm tur a ni.
- Vawikhat i chawi sang tawh chuan i hnute ruh te kha khauh takin khauh la, second 2-3 vel i vawn tlat ang.
- Tichuan, fimkhur tak leh thunun takin, a hlui ang bawk khan leiah lo chhuk leh rawh.
- Hetiang hian vawi 10-15 vel ti thin ang che.
3. Clamshell exercise tih tur a ni
He exercise hian i hip leh knee joint hnathawh dan hriat chian zawk nan a pui ang che. I hip sir lama ruh (muscles) te chu a tichak ang.
- I hnungzang chungah khumah mu rawh. I ke chu a chungah dah la, 45 degree angle velin bend rawh.
- I lu chu i kut hnuai lamah dah la, chawlh hahdam rawh.
- Tunah chuan i ke inzawm khawm chuan i khup chunglam chauh i theih ang tawkin chawi sang rawh. Hetiang hunah hian i hip emaw pelvis emaw chu a kal kual tir suh.
- I ke hnuai lam pawh lei atangin chawi chhuak suh.
- I khup i han chawi chhoh hnuah second 1-2 vel chelh la, zawi zawiin a awmna hmunah khan rawn hruai kir leh rawh.
- Hetiang hian a sir khatah vawi 15 vel ti la, a sir lehlamah pawh hetiang zat hi ti leh rawh.
- Tlem a harsa zawka siam i duh chuan he exercise hi i khup chungah resistance band hmangin i ti thei ang.
4. Plank exercise tih tur a ni
Plank hi exercise ropui tak a ni a, taksa pum pui a tichak a, a bik takin core muscle te a tichak a ni. Tih dan chi hrang hrang a awm a.
- Side Plank: Hmalam pan la, i elbow leh forearm te chu leiah dah la. I kut chunglam chu i ke chunglam chungah dah la. I taksa chu line dik takah dah la, i hips te chu leiah khawih tir lovin, second 20-30 chhung vawng tlat ang che. Side switch la, a sir lehlamah tih leh rawh.
- Side Plank with Abduction: A hma ang bawkin side plank position-ah lut rawh. I taksa chu dinglam hawiin i ke chunglam chu dinglam hawiin chawi sang rawh. Hetiang dinhmun hi second engemaw zat vawng reng ang che. Hei hi a harsa deuh a, chuvangin a tir lamah chuan a tlem thei ang berin ti rawh.
- Side Plank with Leg Raises: Side plank position-ah thu la, i ke chunglam chu chawi sang la, chutah chuan hnuai lam pan leh rawh. I ke hnuai lam chu khawih tir suh. Hei hi vawi 10-12 vel ti leh la, a sir lehlamah thlak leh rawh.
Heng exercise te hi i nitin nunphung ah te dah tel bawk ang che. A tir lamah chuan harsa hle mah se, i tih chhunzawm zel chuan i chakna te, i insiamrem theihna te, leh i inthlauhna te a pung zel tih i hmu ang. Tin, a natna pawh nasa takin a tlahniam dawn bawk.
Take-Home Thuchah a ni
- Ankylosing Spondylitis hi enkawl dan dik tak hmanga control theih a ni. Chumi atan chuan exercise hi a pawimawh hle.
- I hip vel muscle te tihchak hian natna a tiziaawm thei a, balance a ti tha a, nitin hna a ti awlsam thei bawk.
- Exercise thar i tan hmain doctor emaw physiotherapist emaw rawn hmasa phawt ang che.
- Exercise i tih laiin natna i neih chuan mahni inhnukdawk loh tur. I taksa chu ngaithla rawh. Zawi zawiin tan la, zawi zawiin exercise i tih hun leh i tih tam dan tur chu tipung rawh.
- Exercise neih fo atanga result i hmuh hi a sang hle a, chuvangin beidawng suh la, kal zel rawh.
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