He mamae tuara te Ankylosing Spondylitis? Ko te korikori tinana te rongoā pai rawa atu!

Kei te pāngia hoki koe e te 'Ankylosing Spondylitis', te AS rānei e kīia nei e mātou mō te poto? Nō reira, kāore e kore ka pāngia koe e te mamae o te tuara me te pakari ina ara ake koe i te ata, tika? E mōhio ana koe ki te uaua o te whakapau i te rā me tēnei mamae. Engari i mōhio koe ko te mea pai rawa atu ka taea e koe te mahi hei whakahaere i ēnei tohu ko te whakakori tinana. He rite tēnei ki te rongoā pai rawa atu ka taea e koe te hoatu ki tō ake tinana.

He aha te hiranga o te whakakori tinana?

He ngāwari noa iho, he otinga pai te korikori tinana mō ngā raruraru maha e pā mai ana me te ankylosing spondylitis (AS).

• Ka whakaitihia te mamae: Ki te whakakori tinana koe i ia wā, ka tino whakaitihia te mamae me te kore whakamarie e pā ki a koe.
• Ka whakaiti i te pakari o te tinana: Ka āwhina te korikori tinana ki te whakaiti i te pakari o te tinana, inā koa i te ata, ā, ka ngāwari ake te tinana.
• Ka pai ake tō nekenekehanga: Ka pai ake tō nekehanga nā te mea kei te kaha ō hononga me ō uaua.
• Ka whakatikatikahia te tū: Ka āwhina ngā uaua kaha ki te pupuri i te tū pai, ka ārai i te piko whakamua o te tuaiwi i roto i te wā nā te AS.
• Ka whakaiti i te ngenge: Ahakoa te āhua miharo, mā te whakakori tinana ka piki ake tō pūngao, ka whakaiti hoki i te ngenge e pā ana ki a koe.
• Ka māmā ake te manawa: Mā ētahi mahi whakakori tinana ka whakapakari i ngā uaua o te uma, ka pai ake te manawa o ngā pukahukahu.

Ko tēhea te mahi whakakori tinana e tika ana māu?

"Āe, he pai te whakakori tinana, engari me aha ahau?" tērā pea koe e whakaaro ana. E whā ngā momo whakakori tinana e taunakihia ana e ngā tākuta mō te hunga whai AS. Ko te mahere whakakori tinana e whakakotahi ana i ngā momo e whā te mea tino whai hua.

Mō ngā hua pai rawa atu, ngana ki te mahi i tēnei huinga o ngā mahi whakakori tinana mō te 20 meneti pea i te rā .

Kia tino mahi koe i tēnei i mua i tō tīmatanga.

Kia mahara ki te kōrero ki tō tākuta. Māna koe e kī atu ki ngā mahi whakakori tinana he haumaru, he tika hoki mō tō āhua. Tērā pea ka tukuna atu koe ki tētahi kaiwhakaora tinana, ā, māna e hanga he mahere whakakori tinana mōu.

Ka taea e koe te whiwhi i ngā painga o ētahi momo whakakori tinana i te wā kotahi mā te whakamahi i ngā mahi pēnei i te Pilates, te yoga, te tai chi, me te kaukau. Mena kei te haere koe ki tētahi akomanga rōpū, kia mōhio koe ki te kaiako mō tō āhua hauora i mua i tō tīmatanga.

Ngā Mahi Totoro me te Nekeneke

Koinei ngā tūāpapa o tō mahi whakakori tinana o ia rā. Ka totoro, ka pupuri hoki i ō uaua, i ō uaua, i ō hononga, ā, ka whakamahara anō hoki i ō hononga ki te whānuitanga o te nekehanga.

Ko tētahi raruraru noa o te AS ko te hanumitanga o ngā tuaiwi i roto i te tuaiwi. Mā ngā mahi totoro o ia rā ka āwhina i te whakaiti i tēnei mōrearea.

Whakaarohia, ka tīmata te kikī o ngā uaua huri noa i tētahi o ō hononga nā te mumura i puta mai i te AS. Ki te kore koe e totoro i taua uaua, e neke rānei i te hononga, ka kino haere te kikī me te mamae. Nō reira , kia pai ai ngā hua, me mahi ēnei mahi whakakori tinana i ia rā .

Ngā mahi whakapakari tinana

I konei ka whakamahia he taumaha, he here ātete, he taumaha rānei nōu ake hei ārai i ō uaua. Ko ētahi tauira o tēnei ko te pana-ake me te hiki taumaha.

Mā tēnei ka whakapakari i ō uaua, ā, ka āwhina i a koe ki te neke i tō tinana kia ngāwari ake, kia haumaru hoki. Ina koa mō te hunga whai AS,He mea tino nui kia whakapakarihia ngā uaua o tō puku me tō tuara (ngā uaua matua). Ko ēnei uaua te tautoko pai rawa atu mō tō tuaiwi. Ina kaha ēnei uaua, ka whakaitihia te pēhanga ki tō tuara, ā, ka taea te whakamamae i te mamae o te tuara.

He nui noa atu te mahi i tēnei momo korikori tinana e rua, e whā rānei ngā rā i te wiki .

Te whakakori tinana

Ka huaina tēnei e ngā tākuta he mahi whakakori tinana ā-aerobic. Ka whakanui ake ēnei i tō tere o te ngakau me te tere o te manawa, ka pai ai te whakakori tinana o tō ngakau me ō pukahukahu.

• Kauhoe
• Pahikara
• Oma tere
• Te hikoi noa

Ina mahi koe i tēnei korikori tinana, ka kaha ake te mahi a tō ngākau, ka pupuhi hoki i te toto whai hāora puta noa i tō tinana. Mā tēnei ka pai ake tō wairua me tō kaha. I roto i te wā, ka taea e koe te hikoi i ngā tawhiti roa me te kore e ngenge, e mamae rānei.

Kia 75-150 meneti te roa o tēnei mahi whakakori tinana i te wiki. He māmā noa iho, 30 meneti ia rā, e rima ngā rā ia wiki, ka tutuki ai taua whāinga.

He mahi manawa motuhake

Tāpirihia tēnei mahi manawa māmā ki tō mahinga whakakori tinana o ia rā. Ka āwhina i te whakawhanui i tō uma, ā, ka ngāwari ake tō tinana.

• Hipanga 1: Mānu atu ki roto kia hōhonu rawa kia whānui rā anō tō uma.
• Hipanga 2: Puritia tō manawa ka tatau ki te toru.
• Hipanga 3: Puha mārire te manawa, me te mea kei te pupuhi i te rama.
• Hipanga 4: Whakangāwarihia he wā poto, tatau anō ki te toru, kātahi ka whakahoki anō i ēnei mahi.