Kei te noho tahi koe me te Ankylosing Spondylitis? Kia tino whakamarietia koe e te whakakori tinana!

Kei te pāngia koe e te Ankylosing Spondylitis, te "AS" rānei e kīia nei e mātou e ngā tākuta? Mena koinā, kua mōhio pea koe ki te mamae o te tuara, te pakari o te ata, me te ngoikore o te nekehanga. E mōhio ana mātou ki te uaua o te noho tahi me ēnei mamae. Engari i mōhio koe kei reira tētahi o ngā mea pai rawa atu me ngā mea tino nui ka taea e koe te mahi hei whakahaere i ēnei tohu? Ā, ko te whakakori tinana tēnā.

He aha te hiranga o te whakakori tinana mō te tangata whai AS?

He whakarāpopototanga noa iho, ko te whakakori tinana tētahi o ngā mea pai rawa atu ka taea e koe te mahi hei whakahaere i ngā tohu e pā mai ana me te AS. Ehara i te mea ka whakaiti noa i tō mamae, engari ka āwhina hoki i te nekeneke o tō tinana kia ngāwari ake, kia ngāwari ake hoki .

Whakaarohia he hononga waikura pakupaku. Ki te waihotia ki tahaki, kāore e whakamahia, ka pakari. Engari ki te pania he hinu ki runga, ka nekehia, ka ngāwari te mahi. He rite tonu ō tātou hononga. Ina whakakorikori tinana tātou, ka whiwhi ō tātou hononga i te nekehanga e tika ana, ā, ka kaha ake ngā uaua e karapoti ana i a rātou. Nō reira, ka puta te AS i ēnei:

• Te pakari o te tuara me ngā hononga
• Ngā raruraru i puta mai i te tū tika
• Ngenge
• Te uaua ki te manawa

He maha ngā mea e whakaora ai i a ia, pērā i:

He aha ngā momo mahi whakakori tinana me mahi e tātou?

I te nuinga o te wā, e whā ngā momo whakakori tinana matua e tūtohutia ana e mātou mā te hunga whai AS. He rerekē ngā huarahi e āwhina ai ia momo i tō tinana.

Mā te whakakotahi i ēnei momo mahi whakakori tinana me te mahi i aua mea mō te 20 meneti pea i te iti rawa i te rā, ka nui te rerekētanga ki tō mamae, tō pakari, tō kaha, tō taumata hinengaro, me tō hauora whānui.

He maha ngā mahi whakakori tinana e whai hua ana i te wā kotahi. Hei tauira:

• Pilates
• Yoga
• Tai chi
• Kauhoe
• Ngā mahi whakakori tinana wai

Mena kei te haere koe ki tētahi akomanga rōpū, me whakamōhio koe ki te kaiako mō tō āhua hauora i mua i te tīmatanga o te akomanga.

Kia tirohia tātou ēnei momo mahi whakakori tinana me ētahi atu taipitopito.

1. Ngā mahi totoro tinana

Ka totoro, ka whakatōtō hoki ēnei mahi whakakori tinana i ō tātou uaua, i ō tātou uaua, me ō tātou hononga. Ka whakamahara anō hoki i ō tātou hononga ki te whānuitanga o ō rātou nekehanga. He rite tēnei ki te whakamahana i mua i te mahi i ētahi atu mahi whakakori tinana. Ka whakaitihia e ēnei te pakari o tō tinana, ā, ka whakaitihia hoki te tūponotanga o te whara.

He mea tino nui tēnei mō te hunga whai AS, nā te mea ka taea e ētahi mahi totoro te āwhina i te aukati i te hononga o ngā tuaiwi o te tuaiwi, he raruraru noa tēnei o te AS.

He maha ngā wā ka whakamatautauria tātou kia kaua e whakamahia taua hononga nā te mea ka mamae, engari ko te ritenga kē te pono.Ki te kore e whakamahia, ka piri haere, ka mamae haere. Mō ngā hua pai rawa atu, me whakamātau ki te mahi i ētahi mahi totoro i ia rā.

2. Ngā mahi whakapakari tinana

Ko tā mātou mahi i konei he whakamahi i ō mātou uaua ki te ārai i ētahi ātete. Arā, ko te hiki taumaha, te whakamahi i ngā whitiki ātete, te whakamahi rānei i tō mātou ake taumaha tinana (pēnei i ngā pana-ake). Mā ēnei ka whakapakari i ngā uaua.

Mō te tangata whai AS, he mea tino nui te whakapakari i ngā uaua o te puku me te tuara, arā, ngā 'uaua matua'. Nā te mea he tautoko ēnei uaua mō tō tātou tuaiwi. Ina whakapakaritia ēnei, ka whakaitihia te pēhanga ki te tuara, ā, ka taea hoki te whakaiti i te mamae o te tuara. Ka āwhina hoki tēnei ki te whakatika i tō tū i roto i te wā.

Me mahi tēnei mahi whakangungu kia rua, kia whā rānei ngā wā i te wiki mō ngā hua pai rawa atu.

3. Ngā mahi manawa

Ka karangatia tēnei e ngā tākuta he mahi whakakori tinana ā-aerobic. Mā te mahi i ēnei ka piki ake tō tere o te ngakau me te tere o te manawa. Ko te tikanga ka pai te whakangungu o tō ngakau me ō pukahukahu. Hei tauira:

• Kauhoe
• Pahikara
• Oma tere
• Te hikoi tere

I tēnei wā, ka tere ake te pupuhi toto o tō ngākau hei whakarato i te hāora e hiahiatia ana e ō uaua. Ka tāpirihia hoki e ō pūkahukahu he hāora ki ō toto. Ka pai ake tō wairua, ka whakanui ake hoki i tō pūngao. I roto i te wā, ka taea e koe te hikoi i ngā tawhiti roa me te kore e ngenge pērā i mua.

Whakatakotoria he whāinga kia 30 meneti te korikori manawa, e 5 ngā rā o te wiki (150 meneti katoa ia wiki).

4. Ngā mahi taurite tinana (Taurite)

Mā ēnei mahi whakakori tinana koe e āwhina kia noho pumau, ina koa ka pakarukaru haere ō wheua i a koe e pakeke haere ana, nō reira he mea nui ēnei hei ārai i te hinganga. Ka taea hoki e ngā mahi pēnei i te yoga me te tai chi te āwhina i te whakapai ake i te taurite. Ka taea e koe te tono ki tō tākuta, ki tō kaiwhakaora tinana rānei mō ngā mahi whakakori tinana hei āwhina i a koe. Whakamātauria te mahi i ēnei mahi whakakori tinana kia toru ki te rima ngā wā i te wiki.

Kaua e wareware: ngā mahi manawa

Tāpirihia he mahi manawa māmā ki tō mahinga o ia rā. Mā tēnei ka āwhina i te whakawhanui i tō uma, ka whakanui ake hoki i te ngāwari o tō tinana. Whāia ēnei mahi:

1. Tāia he manawa hōhonu ki roto. Tāia he manawa ki roto kia kī tonu tō uma.

2. Pupurihia tō manawa, ka tatau i roto i tō hinengaro ki te toru.

3. Kātahi, whakapūha mārire te manawa, me te mea kei te pupuhi i te rama.

4. Taria mō tētahi wā poto kia tatau anō koe ki te toru, kātahi ka mahi anō i ēnei mahi.