Kua ara ake koe i te ata me te tuara pakari, te mamae rānei? He mamae tonu rānei ō hope me ō papa? I ētahi wā ka whakaarohia ēnei he mamae tinana noa iho, engari ko te take pea he mate e kiia nei ko te Ankylosing Spondylitis . He māmā noa iho, he mate mumura tēnei e puta ana i te tuaiwi me ngā hononga nui pērā i te hope. I roto i te wā, ka uaua pea te piko o te tuaiwi me te pakari o ngā hononga. Kaua e manukanuka, ka taea te whakahaere pai i tēnei mate. Ko te huarahi pai ki te mahi i tēnā ko te mahi i ngā mahi whakangungu tika. I tēnei rā, ka kōrero tātou mō ētahi mahi whakangungu hei āwhina i a koe ki te pupuri i ō hope kia kaha i roto i tēnei mate.

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He aha te hiranga o ngā mahi whakapakari hope?

He mea tino nui kia mau tonu te kaha o ngā uaua huri noa i te hope mō te tangata e pāngia ana e te Ankylosing Spondylitis, nā te mea ka pā pea tēnei mate ki te hononga hope. Ehara i te mea ka āwhina noa te whakakorikori tinana ki te whakahaere i ngā tohumate, engari he maha atu anō hoki ngā painga.

Ko te mea nui ko te kōrero ki tō tākuta, ki tō kaiwhakaora tinana rānei i mua i te tīmatanga o ēnei mahi whakakori tinana kia mōhio ai koe he tika ēnei mō tō āhua. Ka taea hoki e rātou te tohutohu i a koe me pēhea te mahi i aua mahi i te huarahi e pai ana mōu.

Nā, kia tirohia tātou he aha ngā painga matua o ēnei mahi whakakori tinana.

Te painga	Hei whakarāpopototanga...
Te whakaiti i te mōrearea o te hinga me te whati	Ina kaha ngā uaua o te hope, ka pai ake te taurite o te tinana. Nō reira, he iti ake te tūponotanga o te paheke me te hinga.
Te ngāwari o te nekehanga hope	Mā te korikori tinana ka nui ake te nekehanga o te hononga hope, arā, ka whakaitihia te pakari me te mamae e pā ana ki te hikoi, te noho, me te tū.
Te pupuri i te tū tika mō te hikoi	Ka rerekē te āhua o tā tātou hikoi i te mamae me te pakari. Ina kaha ngā hope, ka tautokona te amo taumaha me te hikoi tika.
Te hauora o te tuara	E rua ngā wāhanga e mahi tahi ana te hope me te tuaiwi. Ina kaha ngā hope, ka whakaitihia te pēhanga koretake ki te tuaiwi, ā, ka āwhina tēnei ki te whakahaere i te mamae o te tuara.

Kia kite tātou he aha ngā mahi whakakori tinana ka taea e tātou te mahi ināianei.

Ka taea te mahi ngāwari i ēnei mahi whakakori tinana i te kāinga. Engari kia mahara, ki te pāngia koe e te mamae, kaua e akiaki i a koe ki te mahi i te whakakori tinana. E ngā rangatira, tīmata mārire rawa atu.

1. Totoro - Pēhi Waewae Noho

Ka totoro tēnei i ngā uaua o roto o ō huha.

Noho tika i runga i te tūru, i runga rānei i te papa.
Whakatakotoria ō kapu waewae kia tata ki tō hope.
Pēhia ō turi ki te papa me ō ringa e rua. Ka tino totoro ō huha o roto.
Puritia mō te 15-20 hēkona, kātahi ka tuku mārire i ngā ringa e rua ka hoki ki te tūnga noa.

2. Piriti o te Hukapapa

Mā tēnei ka whakapakari i ō uaua o te hope, ō uaua puku, me tō tuara o raro. Nā te mea kāore he pēhanga i runga i ngā turi, he mahi pai hoki tēnei mā te hunga he raruraru tō rātou turi.

Takoto ki runga i te papa me te whāriki.
Pikohia ō turi, ka whakatakoto i ō waewae ki runga i te papa. Kia rite te whānui o ō waewae ki ō pakihiwi. Whakatakotoria ō ringa ki runga i te papa ki ō taha.
Nā, me tō taumaha i runga i ō kapu me ō pakihiwi, hikihia ō hope kia teitei rawa atu. Me tū tika tō tinana.
Kia hikitia koe, whakakukūhia ngā uaua o tō papa, ka pupuri mō te 2-3 hēkona.
Kātahi, me te tino āta haere, me te whakahaere hoki, ki te whenua i runga i te ara tawhito.
Meatia tēnei kia 10-15 ngā wā i te wā kotahi.

3. Te whakangungu angaanga

Mā tēnei mahi whakakori tinana koe e āwhina kia mārama ake ai ki te mahi a ō hononga hope me tō turi. Ka whakapakari i ngā uaua i ngā taha o ō hope.

Takoto ki runga i te papa. Whakatakotoria ō waewae ki runga i a rātou anō, ka piko ki te koki 45-tohu.
Puritia tō māhunga ki tō ringa o raro, ka okioki.
Nā, me ō waewae e piri tahi ana, hiki ake tō turi o runga kia teitei rawa atu. Kaua e tukua ō hope, ō hope rānei kia nekeneke i tēnei wā.
Kaua rawa e hiki ake tō waewae o raro i te whenua.
I muri i te hiki ake i tō turi, puritia mō te 1-2 hēkona, kātahi ka ata whakahokia ki tōna tūranga taketake.
Me mahi tēnei kia 15 ngā wā i te taha kotahi, kātahi ka mahi i te taua tau ki te taha kē.
Ki te hiahia koe kia uaua ake, ka taea e koe te mahi i tēnei mahi me te here ātete i runga i ō turi.

4. Whakakorikori papa

He mahi tino pai te plank hei whakapakari i te tinana katoa, inā koa ngā uaua o te puku. He maha ngā huarahi hei mahi i tēnei.

Papa taha: Piko whakamua, me te pupuri i ō tuke me ō ringaringa ki runga i te papa. Kia mau tō ringa o runga ki runga ake i tō waewae o runga. Kia tika tō tinana, kaua e tukua ō hope kia pā ki te papa, ā, kia mau mō te 20-30 hēkona. Whakawhiti taha, ka mahi anō ki tērā taha.

Papa taha me te tango: Hoki atu ki te tūranga papa taha i mua. Kia tika tō tinana, ka hiki ake tō waewae o runga kia tika. Puritia tēnei tūranga mō ētahi hēkona. He uaua tēnei, nō reira me mahi mō te wā poto rawa i te tīmatanga.

Papa taha me te hiki i te waewae: Noho ki te tūranga papa taha, hiki ake tō waewae o runga, kātahi ka tuku iho ki raro. Kaua e tukua tō waewae o raro kia pā. Whakahoutia tēnei kia 10-12 ngā wā, kātahi ka huri taha.

Tāpirihia ēnei mahi whakakori tinana ki tō mahinga o ia rā. Ahakoa he uaua pea i te tīmatanga, i a koe e mahi tonu ana, ka kite koe ka piki ake tō kaha, tō ngāwari, me tō taurite. Ā, ka tino heke hoki te mamae.

Karere Tangohia ki te Kāinga

He mate te Ankylosing Spondylitis ka taea te whakahaere mā te whakahaere tika. He mea tino nui te whakakori tinana mō tēnei.
Mā te whakapakari i ngā uaua huri noa i ō hope ka taea te whakaiti i te mamae, te whakapai ake i te taurite, me te whakamāmā ake i ngā mahi o ia rā.
Me kōrero tonu ki tō tākuta, ki tō kaiwhakaora tinana rānei i mua i te tīmatanga o tētahi mahi whakakori tinana hou.
Ki te pāngia koe e te mamae i a koe e whakakorikori tinana ana, kaua e akiaki i a koe anō. Whakarongo ki tō tinana. Tīmata mārire, ā, mārire te whakanui ake i te roa me te auau o tō whakakorikori tinana.
He tino pai ngā hua ka puta mai i te whakakori tinana i ia wā, nō reira kaua e ngākau mārie, engari me haere tonu.