Ankylosing Spondylitis i nei em? Tichuan zing lamah khum atanga tho chhuakin hnungzang leh kawr khauh leh na tak tak i hmang thin a ni mai thei. Hetiang hrehawmna nen hian ni khat chu paltlang a harsat zia i hria. Chuvangin chutiang harsatna neia exercise lak pawh ngaihtuah pawh a harsa khawp mai, a dik em? Mahse thudik tak chu exercise hi he dinhmun do tur hian ralthuam tha ber pakhat a ni. Vawiin hian he harsatna hi hneh dan tur, hrehawmna thunun dan tur leh ni khat paltlang dan tur kan sawi dawn nia.
A hmasa berah chuan Ankylosing Spondylitis hi eng nge ni?
A awlsam zawngin, arthritis chi khat a ni. Mahse i ruhro (spine) chhunga ruh (joint) te a nghawng ber a ni. Hei hian i hnungzang, i kawr leh i hip-a ruh (joint)-ah inflammation a siam a, a tawpah chuan a inzawm khawm thei a ni. Hei hi zing khawvar leh natna thlentu ber a ni. Hun rei tak chhunga awm thei ni mahse, enkawl dan dik tak chuan nun pangngai tak i hmang thei a ni.
Natna hmanga exercise lak hi a tha tak tak em?
Mi tam tak chuan "i taksa a na laiin i tihchet tam chuan a natna a tizual ang" an ti. Mahse Ankylosing Spondylitis chungchangah chuan he thawnthu hi a kalh zawng tak a ni. Exercise tel lova thut reng chuan i ruh a ti nghet zawk ang a, hun rei tak chhung chu a natna a tizual zawk ang.
Research pawh hian exercise dik tak hian hlawkna tam tak a nei tih a finfiah tawh a ni.
- Taksain hahna a hriat chu a tlahniam a.
- Natna leh ruh nghet lutuk hi control theih a ni.
- Taksa a flexibility leh mobility a ti tha zawk.
- Hun a kal zel chuan stooped posture ang chi condition te hi pumpelh theih a ni.
Mahse heng symptoms neia exercise hi thil harsa tak a ni thei tih kan hria. A châng chuan, exercise neih theihna tûr thil neih tlem te, a chungchânga hriat lohna te, hlauhna te ang chi thilte chu daltu a ni thei bawk. Mahse, heng harsatnate hneh hi i hriselna atana investment lian ber pakhat a ni tih hre reng ang che.
| Exercise hman hlawkna | Exercise tih loh avanga that lohna |
|---|---|
| Natna leh rilru hahna a tlahniam. | Natna leh rilru hahna a tipung. |
| Taksa flexibility tihpun. | Joints te chu a nghet zual a, movement pawh a restricted bawk. |
| Taksa dinhmun tha tak vawn reng. | Hun a kal zel a, ruhro/kawr chu a ben ta a ni. |
| Rilru hriselna leh chakna tihchangtlun. | Chauhna leh lungngaihna. |
Results tha ber kan hmuh theih nan ruahmanna i siam ang u!
Exercise tih mai ai chuan ruahmanna angin workout-in result tha ber i hmu ang. Hei hi thil pawimawh tak tak tlemte a awm.
1. Doctor nen inbia ang che.
Hei hi a pawimawh ber leh a hmasa ber a ni . I doctor nen inbia la, i dinhmun nena inmil exercise engte nge tih zawt rawh. Physiotherapist hnenah a refer thei che a ni. I tan exercise program bik an siamsak ang che. I doctor-in a pek damdawi ei laiin exercise i tih hian result tha ber a hmu thei a ni.
2. I taksa thu ngaithla rawh.
Mi tin taksa hi a danglam vek a, chuvangin i taksain a hrilh che chu ngaithla rawh. Nitin i rilru put hmang, eng thiltih nge i rilru ti na zual tih leh eng exercise nge i rilru hahdam tir tih te journal-a ziah hi a tha hle. Hei hi ``24-hour log'' kan ti a, hei hian i tana tha ber tur chu a hriat theih nan a pui ang che.
3. Zingkar stiffness hi a bik takin ngaihven rawh
Ankylosing Spondylitis vei te hian zing lamah natna leh natna an nei fo thin. Chuvangin, zing i khum atanga i tho chhuah veleh, i ni i tan hmain exercise awlsam tak tak, gentle stretch ang chi te ti thin ang che. Inbual lum hian i ruhte a ti hahdam thei bawk. Ni i hman thiam deuh deuh chuan i taksa chu a hahdam tih i hria ang.
Ankylosing Spondylitis dona atana hmanraw tha ber pakhat chu exercise hi a ni tih hre reng ang che. Natna hremna a ni lo va, tihdamna thilpek a ni zawk.
Engtin nge exercise lak i tum?
Heng zawng zawng hi hre reng chung pawhin, a chang chuan exercise lak tumna siam a harsa thin. Hetah hian thil tenawm tak tak enchhin tur thenkhat kan rawn tarlang e.
- I duhzawng thlang rawh:Exercise hi duh lo taka i tih a ngai lo. Kea kal i duh chuan i thianpa nen zan lama kal dun rawh. Gardening, slow dancing, swimming, emaw yoga tih te chu tih tum ang che.
- I fate nen inkhelh: Naupang tê tê i neih chuan an infiam hi exercise ropui tak a ni. Hlimna a siam bawk.
- Zawi zawiin tan rawh: Vawi khatah darkar khat emaw darkar hnih emaw chhung exercise i tih a ngai lo. Ni khatah minute 15-20 vel atanga tan la, zawi zawiin hun tipung rawh. A pawimawh ber chu intensity ni lovin, consistency a ni. Chu chu nitin tlem tal tih hi a pawimawh tihna a ni.
- Mahni tan thil tum siam rawh: "Vawiin hian minute 15 chhung ka kal ang" tih ang chi thil tum tenau tak tak siam a, chu chu tihfel chuan infuih tharna nasa tak a pe ang che.
Ankylosing Spondylitis hi i nun thunun tur thil a ni lo. Damdawi dik tak, exercise dik tak leh rilru tha tak i neih chuan he natna hi i enkawl thei a, nun hlim tak leh thawkrim takin i hmang thei bawk.
Take-Home Thuchah a ni
- Ankylosing Spondylitis hi hun rei tak chhunga arthritis natna a ni a, ruhro a nghawng a, mahse hlawhtling takin i enkawl thei a ni.
- Natna leh rilru hahna enkawl nan exercise hi a pawimawh hle . Skip suh.
- Exercise program eng pawh i tan hmain i doctor nen inbia fo ang che .
- I hlimawm leh hlimna thlentu thiltih tur thlang rawh. Tlemte atanga tan la, zawi zawiin insiamthat rawh.
- Ni khata exercise tam lutuk aiin nitin exercise mumal tak neih hi a hlawk zawk hle.
- A tha ber tur chuan exercise leh doctor-in a pek damdawi te chu inkawp tir thin ang che.
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