I posture a dik em? Hnung natna laka inven nan ṭhut dan leh ding dan dik i zir ang u! (Posture) a ni.

Nilengin office chair-ah i thu em? A nih loh leh i phone-ah hunched-in hun tam tak i hmang em? Darkar tam tak i thut hnua i thawh chhuah avanga i hnungzang leh i kawr natna leh natna te chu i hre tawh ngei ang. Mi tam takin heng natna leh natna te hi "oh... chu chu thil pangngai" anga kan ngaih laiin, a chhan ber chu kan taksa kan vawn dan, chu chu kan dinhmun a ni thei. Chuvangin vawiinah hian posture chu eng nge a nih, engvangin nge kan tan a pawimawh tih leh hrisel taka kan awm theih nan leh hnungzang leh kawr natna laka fihlim turin engtin nge kan posture tihchangtlun theih dan tur kan sawi dawn a ni.

Posture hi eng nge ni tak tak?

A awlsam zawngin, posture chu i taksain a pianphung anga a dinhmun a ni a, chu chu nangmah chauh i nih laiin, engmah ngaihtuah lovin a awm a ni. Chu chu i din dan te, i thut dan te, i kal dan te, heng zawng zawng hi a ni.

Hei hi thil dang mai a ni lo. Kan taksa chhunga ruh, ruh, ruh, ligament leh tendon te awmna system lian tak, kan taksa ruh (musculoskeletal system) te hian kan dinhmun thunun turin hna a thawk dun a ni. Ngaihtuah teh, engvangin nge chair-a i ṭhut lai hian i tlu leh tlu loh? Chu chu he system hian i dinhmun nghet leh nuam taka awm tir turin hna a thawk reng a ni.

Tin, he dinhmun thlak danglam theihna hian hmun khata innghat lovin kan che thei a ni. I taksa chu infiamna inang nei ni ta se, leia pen tla chu la turin i taksa pum pui i roll a ngai ang tih han ngaihtuah teh, a dik em? Chuvang chuan kan dinhmun (posture) hi thil thleng mai mai a ni lo va, kan nitin hna a awlsam zawk nan thil pawimawh tak a ni.

Posture hi chi hnih a awm a.

Kan posture hi kan thil tih dan azirin chi hnih lian takah then theih a ni. Hei hi hriatthiamna chuan i dinhmun hriatthiamna a pe zawk ang.

Chuti a nih chuan ‘proper’ emaw ‘correct’ posture emaw tih hi a awm em?

Hetah hian hriat nawn tirna tha tak a awm. Khawvela mi zawng zawng tana hnathawk thei tur "perfect" posture tih hi a awm lo. Mi tin taksa hi a danglam vek. Chuvangin, engtik lai pawha dinglam famkim taka thut a ngai tih ngaihtuah suh. Dik tak chuan zirchianna thenkhatah chuan "bad posture" tia kan ngaih hi kan taksa hriselna aiin kan mahni inngaihhlutna leh kan hmel lan dan nen a inzawm zawk tih hmuhchhuah a ni. Chumi awmzia chu him takin i thu thei a, i che thei tihna a ni a, mahse i ngaihtuah buai a ngai lo.

Amaherawhchu, kan taksa tanpui nan dan tlangpui thenkhat kan zawm theih a awm. Posture tha kan neih theihna tur kawng tha ber chu kan ruhro (spine) natural curves te venhim hi a ni.

Kan ruhro hian a pianphungah curve lian pathum a nei a:

1. Cervical ruhro (cervical spine) a ni

2. A rilru hnunglam lai (`thoracic spine`) .

3. Hnunglam hnuai lam (lumbar spine) .

Heng curve pathumte hian kan ruhro chu ‘S’ shape nem tak a pe a. I posture avang hian heng curve te hi extra pressure pe thei tur khawpa bend emaw slouch emaw hi a tha lo.

Posture tha tak neih theihna tur tips tlemte

I taksa hian a tam zawkah chuan posture chu automatic-in control mahse, posture hrisel tak neih theihna tura i tih theih tlemte a awm.

• I lu leh i kekawrte chu dinglam hawiin dah rawh: I kawr chu hnunglam hawiin emaw, i lu chu hmalam pan tir suh. Hei hi mi tam takin an phone an en hian an tihsual a ni.
• I kekawrte chu i hip nen inmil takin dah rawh: I hip atanga i kekawrte thlengin suangtuahnaa line dik tak awmin han ngaihtuah teh. He line hi a dinglam thei ang bera dah i duh a ni. He line hi hmalam emaw hnunglam emaw i innghah (i hunch angin) a inzawm ang. I thut chuan i hnungzang leh i hip inkarah 90 degree angle (square kil khata angle ang chi) dah tum ang che.
• I taksa hnuai lam chu nghet takin vawng rawh: I ke leh ke i dah dan chu i thut leh ding a zirin a danglam ang.
• Thut lai chuan:I ke chu leiah flat takin dah la, i khup chu 90 degree-ah ben rawh. I ke chu ke ruh lamah tlem a inhlat deuh la, cross lovin. I kein lei a thlen loh chuan ke nghahna te tak te hmang la. I ke chu a innghat lo.
• Ding laiin: I ke hi hip-width-a inhlat takin dah tur a ni. I taksa rihna chu i ke hmalam ah dah la.

Engvangin nge posture tha hi kan tan a pawimawh em em?

Posture tha tak neih hian hnungzang, kawr leh kekawr natna tam tak i pumpelh thei a ni. Tin, dynamic posture tha (a bik takin exercise emaw taksa tihchakna emaw) hian infiamna lama hliam tuar lo turin a pui thei bawk.

Posture hrisel tak neih hian i ruhkawr, a bik takin i ruhro (spine)-a te a tichhe thei a ni. Posture tha hian arthritis ang chi ruh natna te chu a veng kim lo mai thei a, mahse i ruh natna chu a tiziaawm thei ngei ang.

Chuti a nih chuan, engtin nge ka dinhmun hi ka tihchangtlun theih ang?

A chunga thurawn te hi zawm a tha ber. Mahse i dinhmun ngaihtuah reng reng chu rilru hahthlak tak a ni thei. Chuvangin, i hnungzang ngaihtuah reng reng lovin i posture tihchangtlun dan awlsam dang thenkhat chu hetiang hi a ni.

• I dinhmun ngaihtuah turin hun engemaw chen hmang rawh: "Ka ding nghet em?" I rilru a hah emaw, i rilru a na emaw i hriat chuan ding la, insiam la, tan leh rawh.
• I core activate: I pum leh core muscle te zawi zawiin i tihkhauh chuan i posture chu a pianphungah a tidik ang a, i ruhro chu a thlawp tha hle ang. Hei hi tih reng a ngai lo va, i hriatreng hunah ti rawh. Thil rit tak i chawi laiin thawk chhuah hi heng ruhte hi tihchakna tur leh i hnungzang pressure tihziaawmna tur kawng tha tak a ni bawk.
• Kekawr in fit tha, nuam tak ha rawh: Kekawr chi thenkhat (a bik takin high heels) hian kan ke leh kekawrte chu pianphung ni lo hmunah a nawr a. Hei hian taksa pum dinhmun a nghawng thei a ni. Chuvangin pheikhawk hi a tight lo tur leh ding emaw, kal lai emawa harsatna thlen lo turin fimkhur rawh.
• Ei leh in hrisel leh exercise plan zawm rawh: Active taka awm leh ei hrisel ei hian i taksa ruh, ruh leh taksa pum a tichak ang. Taksa chak tak chuan dinhmun tha tak neih a awlsam phah.

‘Posture tha lo’ tih hian eng symptoms nge a neih?

Kan sawi tawh ang khan posture tha lo hi natna a ni lo. Chuvangin symptoms a thlen ngai lo. Amaherawhchu, hun rei tak chhung hmun khata i awm chuan hnungzang na, lu na, taksa khauh lutuk hi a awm fo thin.

Mi tam tak chuan "perfect" posture an nei lo tih an ngaihtuah thin. Mahse zirchianna atanga a lan dan chuan posture hian kan ngaihtuah angin direct-in natna a thlen lo. Vawi tam tak chu, dinhmun ṭha lo hi natna leh chhinchhiahna dangte thlentu pakhat chauh a ni. Stretch tlem leh taksa chak lohna ang chi thilte hian posture aiin heng harsatnate hi a thlen thei zawk a ni.

Posture tha lo hian hnungzang natna emaw, lu na emaw a thlen thei em?

Ni e, i ti thei. A bik takin dinhmun khata hun rei tak i hman chuan. Posture hian a hnuaia thilte hi a nghawng thei a ni:

• Hnung lam natna
• Kawng a na
• Lu na
• I taksa pum pui a flexibility
• Range of motion (eng chen nge hlat leh awlsam taka i kal theih) .
• Taksa inthlauhna

Mi tam tak ang bawkin, "Ka thu dik lo" emaw, "Ni khat chu ka hnungzang a chhe dawn" tih emaw i ngaihtuah mai thei. I posture hi i hriselna atan a pawimawh laiin, weekend-a i TV show duh ber slouching hian i hnungzang a tichhe vak dawn lo.

A pawimawh ber chu nitin i dinhmun ngaihven hi a ni. A bîk takin, desk-ah emaw, hun rei tak i ding emaw a nih chuan, a châng chuan chawlh rei lo tê la la, i insiam a, i dinhmun i thlak bawk. Kawng, ke, hnungzang natna i neih chuan ngaihthah suh la, Doctor pan rawh. I natna lan chhuah chhan leh i tihziaawm theih dan tur a sawifiah thei bawk.