ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯔꯃꯗꯥ ꯍꯦꯟꯅꯥ ꯈꯪꯖꯤꯅꯁꯤ꯫ ꯃꯁꯤ ꯑꯉꯀꯄꯥ ꯁꯦꯃꯒꯠꯄꯥ ꯑꯃꯅꯤ!

ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯁꯤ, ꯅꯠꯠꯔꯒꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯀꯧꯔꯤꯕꯥ "ꯁ꯭ꯄꯥꯏꯅꯦꯜ" ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯈꯜꯂꯨꯕꯥ ꯂꯩꯕ꯭ꯔꯥ? ꯃꯁꯤ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯈꯛꯇꯒꯤ ꯅꯠꯇꯦ꯫ ꯃꯁꯤ ꯑꯉꯀꯄꯥ ꯃꯦꯀꯥꯅꯤꯖꯝ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯂꯦꯞꯄꯥ, ꯆꯠꯄꯥ, ꯀꯨꯄꯁꯤꯅꯕꯥ, ꯇꯨꯡꯁꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯣꯏꯗꯣꯛꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯈꯣꯡꯖꯦꯜ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯆꯧꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯑꯗꯨꯅꯥ, ꯉꯁꯤꯗꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯨꯄꯔꯍꯤꯔꯣ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ, ꯃꯗꯨꯗꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯀꯧꯕꯥ꯫

ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ? ꯃꯁꯤꯗꯥ ꯀꯔꯤ ꯑꯣꯏꯔꯤꯕꯒꯦ?

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯁꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯅꯥ ꯁꯦꯝꯕꯥ ꯑꯀꯅꯕꯥ ꯁ꯭ꯠꯔꯀꯆꯔ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯁꯄꯣꯔꯠ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯃꯁꯤ ꯕꯤꯜꯗꯤꯡ ꯑꯃꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯌꯨꯝꯕꯤꯒꯨꯝꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯜ-ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯁꯤꯁ꯭ꯇꯦꯃꯒꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯁꯔꯨꯀꯁꯤꯡꯒꯥ ꯁꯝꯅꯍꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ, ꯂꯦꯞꯄꯥ, ꯆꯠꯄꯥ, ꯂꯥꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯀꯨꯄꯁꯤꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯍꯧꯖꯤꯛ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ:

• ꯍꯀꯆꯥꯡꯗꯥ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯄꯤ: ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ ꯄꯤꯔꯤ, ꯍꯥꯌꯕꯗꯤ ꯁ꯭ꯠꯔꯀꯆꯔ ꯑꯃꯥ ꯄꯤ꯫
• ꯍꯀꯆꯥꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ (Posture): ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯌꯨ, ꯍꯥꯌꯕꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯉꯥꯀꯊꯣꯀꯏ: ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯔꯦꯅꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯄꯥꯎꯖꯦꯂꯁꯤꯡ ꯄꯨꯔꯀꯄꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯅꯔꯚꯅꯤ꯫ ꯃꯁꯤ ꯋꯥꯏꯔꯞ ꯈꯔꯕꯨ ꯉꯥꯀꯊꯣꯛꯂꯤꯕꯥ ꯇꯨꯕ ꯑꯃꯒꯨꯝꯅꯥ ꯑꯣꯏ꯫
• ꯍꯀꯆꯥꯡꯗꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯄꯤ: ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯇꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯤꯕꯃꯈꯩ ꯀꯨꯄꯁꯤꯅꯕꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯆꯠꯄꯥ ꯌꯥꯏ꯫

ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯀꯗꯥꯏꯗꯥ ꯂꯩꯕꯒꯦ? ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯎꯒꯅꯤ?

ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯒꯤ ꯍꯧꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯅꯕꯥ ꯁꯥꯡꯕꯥ, ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯒꯤ ꯍꯧꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯦꯂꯚꯤꯁꯀꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯦꯂꯕꯣꯅꯗꯥ ꯂꯣꯌꯁꯤꯜꯂꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯃꯥ ꯌꯦꯡꯂꯨꯔꯒꯗꯤ, ꯃꯁꯤꯗꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯊꯣꯀꯄꯥ ꯀꯔꯕ ꯑꯍꯨꯝ ꯂꯩ . ꯃꯁꯤ ‘ꯑꯦꯁ’ ꯍꯥꯌꯕꯥ ꯑꯛꯁꯔ ꯑꯁꯤꯒꯥ ꯃꯥꯟꯅꯩ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯀꯔꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯒꯥꯔꯤ ꯑꯃꯗꯥ ꯁꯣꯛ ꯑꯦꯕꯁꯣꯔꯕꯥꯔꯒꯨꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯍꯥꯌꯕꯗꯤ, ꯃꯈꯣꯌꯅꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯁꯣꯀꯄꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯇꯥ ꯊꯣꯀꯄꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯁꯤ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯁꯝꯅꯕꯥ ꯁꯔꯨ ꯑꯃꯁꯨꯡ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯇꯤꯁꯨꯁꯤꯡꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯏꯔꯤꯒꯦꯁꯅꯒꯤ ꯋꯥꯜ ꯑꯃꯒꯨꯝꯅꯥ, ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯊꯛꯇꯥ ꯁꯥꯕꯥ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁꯄꯣꯔꯠ ꯄꯤ꯫

ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯑꯣꯀꯦ, ꯍꯧꯖꯤꯛ ꯀꯔꯤ ꯁꯔꯨꯀꯁꯤꯡꯅꯥ ꯄꯨꯟꯅꯥ ꯂꯥꯀꯃꯤꯟꯅꯗꯨꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯀꯧꯕꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯁ꯭ꯠꯔꯀꯆꯔ ꯑꯁꯤ ꯁꯦꯃꯒꯠꯂꯤꯕꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫

• ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ (vertebrae): ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯁꯤ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯊꯛꯇꯥ ꯊꯣꯡꯅꯥꯎ ꯍꯥꯡꯗꯣꯀꯄꯥ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨ 33ꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯑꯣꯏꯅꯥ ꯚꯔꯇꯤꯕ꯭ꯔꯦ ꯍꯥꯌꯅꯥ ꯀꯧꯏ . ꯍꯥꯌꯔꯤꯕꯥ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯂꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯄꯨꯟꯅꯥ ꯂꯥꯀꯃꯤꯟꯅꯗꯨꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯦꯅꯦꯜ ꯁꯦꯝꯃꯤ . ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯦꯅꯦꯜ ꯑꯁꯤꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯗꯒꯤ ꯂꯥꯄꯊꯣꯛꯅꯥ ꯂꯩꯕꯥ ꯅꯔꯚꯁꯤꯡ ꯌꯥꯎꯏ꯫ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ ꯀꯌꯥꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯉꯝꯃꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯉꯝꯃꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯩꯕꯥ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯂꯁꯤꯡ (secrum and coccyx) ꯑꯁꯤ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐ꯭ꯌꯨꯖ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌ ꯑꯁꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯗꯦ꯫

• ꯐꯦꯁꯦꯠ ꯖꯣꯅꯁꯤꯡ : ꯃꯁꯤ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯂꯁꯤꯡꯅꯥ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯁꯝꯅꯔꯤꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯖꯣꯅꯁꯤꯡꯅꯤ꯫ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯀꯥꯔꯇꯤꯂꯦꯖ ꯀꯧꯕꯥ ꯂꯦꯡꯗꯕꯥ ꯀꯅꯦꯛꯇꯤꯕ ꯇꯤꯁ꯭ꯌꯨ ꯑꯃꯥ ꯂꯩ . ꯃꯁꯤꯅꯥ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯂꯁꯤꯡ ꯑꯁꯤ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯐꯖꯅꯥ ꯁ꯭ꯂꯥꯏꯗ ꯇꯧꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯐꯦꯁꯦꯠ ꯖꯣꯅꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯨꯡꯁꯤꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯇꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯁꯨ ꯄꯤ꯫

• ꯏꯟꯇꯔꯚꯦꯔꯤꯕ꯭ꯔꯦꯜ ꯗꯤꯁ꯭ꯀꯁꯤꯡ (intervertebral discs): ꯃꯈꯣꯌ ꯑꯁꯤ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ ꯑꯅꯤꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯐ꯭ꯂꯦꯠ, ꯒꯣꯜꯗ, ꯀꯨꯁꯅꯒꯨꯝꯕꯥ ꯁ꯭ꯠꯔꯀꯆꯔꯁꯤꯡꯅꯤ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤꯗꯃꯛꯇꯥ ꯁꯣꯛ ꯑꯦꯕꯁꯣꯔꯕꯥꯔ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯗꯤꯁ꯭ꯛ ꯈꯨꯗꯤꯡꯃꯛ ꯑꯁꯤ ꯅ꯭ꯌꯨꯛꯂꯤꯌꯁ ꯄꯂꯄꯣꯁꯁ ꯀꯧꯕꯥ ꯇꯔꯨ ꯇꯅꯥꯅꯕꯥ, ꯖꯦꯂꯒꯨꯝꯕꯥ ꯁꯦꯟꯇꯔ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯅꯨꯂꯁ ꯐꯥꯏꯕ꯭ꯔꯣꯁꯁ ꯀꯧꯕꯥ ꯑꯀꯅꯕꯥ, ꯐ꯭ꯂꯦꯛꯁꯤꯕꯜ ꯔꯤꯡ ꯑꯃꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯗꯤꯁ꯭ꯀꯁꯤꯡ ꯑꯁꯤ ꯂꯦꯞꯇꯅꯥ ꯄ꯭ꯔꯦꯁꯔꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯄ꯭ꯔꯦꯁꯔ ꯑꯁꯤ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯖꯦꯂꯒꯨꯝꯕꯥ ꯁꯦꯟꯇꯔ ꯑꯗꯨꯅꯥ ꯈꯣꯡ ꯍꯥꯝꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯅꯔꯚ ꯑꯗꯨ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯁꯤꯌꯥꯇꯤꯀꯥꯒꯨꯝꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯊꯣꯀꯄꯥ ꯃꯇꯃꯅꯤ꯫

• ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯃꯁꯨꯡ ꯅꯔꯚꯁꯤꯡ (Spinal cord and nerves): ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯁꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯦꯅꯦꯂꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯆꯦꯜꯂꯤꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯅꯔꯚ ꯔꯨꯇꯅꯤ꯫ ꯃꯁꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯀꯣꯀꯊꯣꯡꯕꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯁꯔꯨ ꯇꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯐꯥꯎꯕꯥ ꯆꯦꯜꯂꯤ꯫ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯅꯔꯚ ꯄꯦꯔꯥ 31ꯗꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯇꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯅꯔꯚꯁꯤꯡ ꯑꯁꯤ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯂꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯅ꯭ꯌꯨꯔꯜ ꯐꯣꯔꯥꯃꯦꯟ ꯀꯧꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯍꯥꯡꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯒꯤ ꯊꯣꯀꯏ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯅꯔꯚꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯕ꯭ꯔꯦꯅꯗꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯇꯩ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯄꯥꯎꯖꯦꯂꯁꯤꯡ ꯄꯨꯗꯨꯅꯥ ꯆꯠꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯕ꯭ꯔꯦꯅꯗꯥ ꯄꯥꯎꯖꯦꯂꯁꯤꯡ ꯍꯟꯖꯤꯅꯍꯜꯂꯤ꯫

• ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯇꯤꯁꯨꯁꯤꯡ (Soft tissues): ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯂꯁꯤꯡꯕꯨ ꯊꯤꯡꯖꯤꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯃꯐꯃꯗꯨꯗꯥ ꯊꯝꯃꯤ꯫ꯃꯁꯂꯁꯤꯡꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯀꯄꯨ ꯆꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯇꯦꯟꯗꯣꯅꯁꯤꯡꯅꯥ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯁꯔꯨꯒꯥ ꯁꯝꯅꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯦꯒꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯃꯃꯥꯡꯗꯥ ꯄꯅꯈ꯭ꯔꯤꯕꯥ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ 33 ꯑꯁꯤꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯔꯤꯖꯟ ꯃꯉꯥ ꯁꯦꯝꯃꯤ꯫ ꯍꯧꯖꯤꯛ ꯂꯃꯗꯃꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ, ꯈꯣꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯃꯈꯥ ꯇꯥꯅꯥ:

ꯁꯔꯚꯤꯀꯦꯜ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ (neck) .

ꯃꯁꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯊꯛꯀꯤ ꯁꯔꯨꯛ ꯑꯗꯨꯅꯤ꯫ ꯃꯁꯤꯗꯥ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ 7 (C1ꯗꯒꯤ C7 ꯐꯥꯎꯕꯥ) ꯂꯩ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯌꯥꯏ, ꯃꯗꯨ ꯃꯊꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯆꯦꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯂꯩꯕꯥ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯂꯁꯤꯡ, `(Cervical spine) ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯒꯤ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯌꯥꯏ꯫` ꯁꯔꯨꯛ ꯑꯁꯤꯅꯥ ꯃꯅꯨꯡꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ `(C)` (Lordotic curve)ꯒꯤ ꯃꯑꯣꯡ ꯂꯧꯏ꯫

ꯊꯣꯔꯥꯁꯤꯛ ꯁ꯭ꯄꯥꯏꯅꯦꯜ (mid back) .

ꯃꯁꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯔꯛꯇꯥ, ꯆꯦꯁ꯭ꯠ ꯂꯦꯚꯦꯂꯗꯥ ꯂꯩ꯫ ꯃꯁꯤꯗꯥ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ (T1 to T12) 12 ꯂꯩ꯫ ꯅꯍꯥꯛꯀꯤ ꯔꯤꯕꯅꯁꯤꯡ ꯑꯗꯨ ꯂꯥꯛꯇꯨꯅꯥ ꯃꯁꯤꯒꯥ (Thoracic spine) ꯀꯅꯦꯛꯇ ꯇꯧꯏ꯫ ꯃꯁꯤꯒꯤ ꯁꯔꯨꯛ ꯑꯁꯤ ꯃꯄꯥꯟꯗꯥ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯃꯇꯨꯡꯗꯥ ‘C’ ꯃꯑꯣꯡ (Kyphotic curve) ꯑꯃꯥ ꯁꯦꯝꯃꯤ꯫

ꯂꯝꯕꯔ ꯁ꯭ꯄꯥꯏꯅꯦꯜ (lower back) .

ꯃꯁꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯦꯝꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯅꯤ꯫ ꯃꯁꯤꯗꯥ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ 5 (L1ꯗꯒꯤ L5 ꯐꯥꯎꯕꯥ) ꯂꯩ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯊꯛꯀꯤ ꯁꯔꯨꯛ ꯑꯗꯨ `(Lumbar spine)`ꯅꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯏ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ (hip bone)ꯒꯥꯁꯨ ꯁꯝꯅꯩ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯄꯨꯕꯥ ꯃꯇꯃꯗꯥ, ꯁꯔꯨꯛ ꯑꯁꯤꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯄ꯭ꯔꯦꯁꯔ ꯐꯪꯂꯤꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯅꯤ꯫ ꯃꯁꯤꯒꯤ `(ꯂꯝꯕꯔ ꯁ꯭ꯄꯥꯏꯅꯦꯜ)` ꯑꯁꯤꯁꯨ ꯃꯅꯨꯡꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯤ, ꯃꯁꯤꯅꯥ ``C'' ꯑꯛꯁꯔꯒꯤ ꯃꯑꯣꯡꯗꯥ `(ꯂꯣꯔꯗꯣꯇꯤꯛ ꯀꯔꯕ)` ꯑꯃꯥ ꯁꯦꯝꯃꯤ꯫

ꯁꯦꯛꯔꯨꯝ꯫

ꯃꯁꯤ ꯇ꯭ꯔꯤꯑꯦꯉ꯭ꯒꯨꯂꯥꯔ ꯃꯑꯣꯡꯒꯤ ꯁꯔꯨ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ (hip bones)ꯅꯥ ꯁꯝꯅꯔꯤꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯅꯤ꯫ `(Sacrum)` ꯑꯁꯤ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ 5 (S1ꯗꯒꯤ S5 ꯐꯥꯎꯕꯥ) ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐ꯭ꯌꯨꯖ ꯇꯧꯗꯨꯅꯥ ꯁꯦꯝꯃꯤ꯫ ꯃꯁꯤꯒꯤ ꯐ꯭ꯌꯨꯖꯟ ꯑꯁꯤ ꯑꯦꯃꯔꯖꯦꯟꯁꯤ ꯁ꯭ꯇꯦꯖꯗꯥ ꯊꯣꯀꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯁꯔꯨꯛ ꯑꯁꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯗꯦ꯫ `ꯁꯦꯛꯔꯥꯝ` ꯑꯃꯁꯨꯡ ꯍꯤꯄꯀꯤ ꯁꯔꯨꯁꯤꯡ ꯑꯁꯤ ꯄꯨꯟꯅꯥ ꯂꯥꯀꯃꯤꯟꯅꯗꯨꯅꯥ `ꯄꯦꯂꯚꯤꯛ ꯒꯔꯗꯜ` ꯀꯧꯕꯥ ꯔꯤꯡꯒꯨꯝꯕꯥ ꯁ꯭ꯠꯔꯀꯆꯔ ꯑꯃꯥ ꯁꯦꯝꯃꯤ꯫

ꯀꯣꯛꯁꯤꯛꯁ (ꯕꯇꯛ ꯕꯣꯟ) .

ꯃꯁꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯅꯤ꯫ ꯃꯁꯤ ꯄꯨꯟꯅꯥ ꯐ꯭ꯌꯨꯖ ꯇꯧꯔꯕꯥ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ ꯃꯔꯤꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ ꯃꯍꯧꯁꯥꯅꯥ ꯇꯦꯂꯕꯣꯟ ꯍꯥꯌꯅꯥꯁꯨ ꯀꯧꯏ . ꯄꯦꯂꯚꯤꯛ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯀꯣꯀꯊꯛꯇꯥ ꯆꯦꯜꯂꯤ꯫

ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯇꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯀꯌꯥ ꯇꯧꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤꯅꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯍꯦꯟꯅꯥ ꯊꯣꯀꯍꯜꯂꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯍꯀꯁꯦꯂꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ:

• ꯑꯔꯊ꯭ꯔꯥꯏꯇꯤꯁ ꯑꯃꯁꯨꯡ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯂꯥꯌꯅꯥꯁꯤꯡ (e.g. Ankylosing spondylitis ) .
• ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯟ ꯑꯃꯁꯨꯡ ꯁ꯭ꯞꯔꯦꯅꯁꯤꯡ꯫
• ꯄꯣꯀꯄꯗꯥ ꯉꯥꯏꯔꯤꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ, ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ `ꯁ꯭ꯄꯥꯏꯅꯥ ꯕꯤꯐꯤꯗꯥ`꯫
• ꯕꯣꯟ ꯁ꯭ꯄꯔꯁꯤꯡ꯫
• ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯚꯔꯤꯁꯤꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯁ꯭ꯀꯣꯂꯤꯑꯣꯁꯤꯁ ꯑꯃꯁꯨꯡ ꯀꯥꯏꯐꯣꯁꯤꯁ ) .
• ꯍꯔꯅꯤꯌꯥ ꯂꯩꯕꯥ ꯗꯤꯁ꯭ꯛ꯫

ꯑꯇꯣꯞꯄꯥ ꯐꯤꯚꯃꯁꯤꯡ: ꯱.

• ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯅ꯭ꯌꯨꯔꯣꯃꯁꯀꯨꯂꯥꯔ ꯗꯤꯖꯤꯖꯁꯤꯡ꯫``ꯑꯦꯃꯤꯑꯣꯠꯔꯣꯐꯤꯛ ꯂꯦꯇꯦꯔꯦꯜ ꯁ꯭ꯛꯂꯦꯔꯣꯁꯤꯁ (ꯑꯦ.ꯑꯦꯜ.ꯑꯦꯁ.)''꯫
• ꯅꯔꯚꯀꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ, ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ , ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯇꯦꯅꯣꯁꯤꯁ , ꯁꯤꯌꯥꯇꯤꯀꯥ , ꯄꯤꯀꯄꯥ ꯅꯔꯚꯁꯤꯡ꯫
• ꯑꯣꯁ꯭ꯇꯤꯑꯣꯄꯣꯔꯣꯁꯤꯁ (Osteoporosis) ꯂꯩꯕꯥ꯫
• ꯁ꯭ꯄꯥꯏꯅꯦꯂꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ, ꯐ꯭ꯔꯦꯀꯆꯔ ꯑꯃꯁꯨꯡ ꯄꯦꯔꯥꯂꯥꯏꯁꯤꯁ꯫
• ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯇꯤꯎꯃꯔ ꯑꯃꯁꯨꯡ ꯀꯦꯟꯁꯔ꯫
• ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯏꯅꯐꯦꯛꯁꯅꯁꯤꯡ, ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ ꯃꯦꯅꯤꯅꯖꯥꯏꯇꯤꯁ ꯑꯃꯁꯨꯡ ꯑꯣꯁ꯭ꯇꯤꯑꯣꯃꯥꯏꯂꯥꯏꯇꯤꯁ (bone infections)

ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯗꯤꯖꯤꯖꯁꯤꯡꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯗꯤꯁꯑꯣꯔꯗꯔꯁꯤꯡꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯂꯥꯏꯑꯣꯡꯗꯤ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯇꯁꯦꯡꯕꯗꯤ, ꯃꯤꯑꯣꯏ 80%ꯗꯤ ꯃꯈꯣꯌꯒꯤ ꯄꯨꯟꯁꯤꯒꯤ ꯃꯇꯝ ꯈꯔꯗꯗꯤ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯊꯦꯡꯅꯒꯅꯤ ꯍꯥꯌꯅꯥ ꯄꯥꯅꯔꯤ꯫ ꯑꯇꯣꯞꯄꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤ ꯌꯥꯎꯏ:

• ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ꯫
• ꯕꯣꯋꯦꯜ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯦꯗꯔ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯃꯗꯕꯥ꯫
• ꯂꯤꯝꯐꯇꯥ ꯋꯥꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯟꯊꯕꯥ꯫
• ꯄꯦꯔꯥꯂꯥꯏꯁꯤꯁ ꯂꯩꯕꯥ꯫

ꯑꯩꯒꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯍꯀꯁꯦꯜ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯆꯦꯛ ꯇꯧꯒꯅꯤ?

ꯗꯣꯛꯇꯔ ꯑꯃꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯍꯀꯁꯦꯜ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯇꯦꯁ꯭ꯇꯁꯤꯡ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ:

• ꯏꯃꯦꯖꯤꯡ ꯇꯦꯁ꯭ꯇꯁꯤꯡ: `ꯑꯦꯛꯁ-ꯔꯦ` , `ꯁꯤ.ꯇꯤ.ꯁ꯭ꯀꯦꯟ` , `ꯑꯦꯝ.ꯑꯥꯔ.ꯑꯥꯏ`
• ꯕ꯭ꯂꯗ ꯇꯦꯁ꯭ꯠ ꯇꯧꯕꯥ꯫
• ꯏꯂꯦꯛꯠꯔꯣꯃꯥꯌꯣꯒ꯭ꯔꯥꯐꯤ (ꯏ.ꯑꯦꯝ.ꯖꯤ.) (ꯃꯁꯂꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯇꯦꯁ꯭ꯠ ꯑꯃꯥ)
• ꯕꯣꯟ ꯗꯦꯟꯁꯤꯇꯤ ꯇꯦꯁ꯭ꯠ `(DEXA ꯁ꯭ꯀꯦꯟ / DXA ꯁ꯭ꯀꯦꯟ)`꯫
• ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯇꯦꯞ / ꯂꯝꯕꯔ ꯄꯉ꯭ꯀꯆꯔ꯫

ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯗꯤꯖꯤꯖꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯂꯥꯏꯌꯦꯡꯕꯒꯦ?

ꯀꯟꯗꯤꯁꯟ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯂꯥꯏꯌꯦꯡ ꯑꯁꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯑꯣꯏ꯫ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯂꯥꯏꯌꯦꯡ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤꯅꯤ:

• ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤ , ꯑꯦꯛꯌꯨꯄꯉ꯭ꯀꯆꯔ , ꯃꯦꯁꯦꯖ ꯊꯦꯔꯥꯄꯤ, ꯑꯃꯁꯨꯡ ꯆꯥꯏꯔꯣꯞꯔꯦꯛꯇꯤꯛ ꯑꯦꯗꯖꯁ꯭ꯇꯃꯦꯟꯇꯁꯤꯡ꯫
• ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡ ( ꯑꯦꯟꯇꯤ-ꯏꯅꯐ꯭ꯂꯦꯃꯦꯇꯔꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯔꯤꯂꯥꯛꯁꯅꯒꯨꯝꯕꯥ)
• ꯏꯅꯖꯦꯀꯁꯅꯒꯤ ꯃꯈꯂꯁꯤꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ `ꯑꯦꯄꯤꯗ꯭ꯌꯨꯔꯜ ꯁ꯭ꯇꯦꯔꯣꯏꯗ ꯏꯅꯖꯦꯀꯁꯟ` , `ꯅꯔꯚ ꯕ꯭ꯂꯣꯛ` )
• ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁꯔꯖꯔꯤꯁꯤꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ `ꯗꯤꯁ꯭ꯀꯦꯛꯇꯣꯃꯤ` - ꯗꯤꯁ꯭ꯛ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯄꯥ, `ꯐꯣꯔꯥꯃꯤꯅꯣꯇꯣꯃꯤ` - ꯅꯔꯚꯀꯤꯗꯃꯛꯇꯥ ꯑꯣꯄꯅꯤꯡ ꯑꯗꯨ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯀꯍꯅꯕꯥ, `ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯐ꯭ꯌꯨꯖꯟ` - ꯚꯔꯇꯤꯕ꯭ꯔꯦꯂꯁꯤꯡ ꯑꯗꯨ ꯄꯨꯟꯅꯥ ꯐ꯭ꯌꯨꯖ ꯇꯧꯕꯥ)

ꯑꯩꯒꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯀꯔꯝꯅꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯊꯃꯒꯗꯒꯦ?

ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯀꯄꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯂꯥꯌꯅꯥꯁꯤꯡ ꯊꯤꯡꯕꯥ ꯉꯝꯃꯤ꯫ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯅꯨꯃꯤꯠ ꯑꯅꯤꯅꯤ ꯁ꯭ꯠꯔꯦꯆꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ꯫`ꯄ꯭ꯂꯥꯉ꯭ꯛ`ꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ (abdominals, obliques, and back muscles) ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯇꯥ ꯑꯐꯕꯥ ꯁꯄꯣꯔꯠ ꯄꯤ꯫ ꯑꯇꯣꯞꯄꯥ ꯁꯥꯐꯕꯥ ꯄꯥꯝꯕꯩꯁꯤꯡ: ꯱.

• ꯑꯀꯅꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯝꯕꯥ꯫
• ꯑꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯁꯤꯖꯤꯟꯅꯧ (ꯈꯨꯠꯂꯥꯏ ꯄꯥꯌꯗꯨꯅꯥ ꯐꯃꯒꯗꯕꯅꯤ, ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ)꯫

ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯁꯔꯨꯁꯤꯡ ꯑꯗꯨ ꯍꯀꯁꯦꯜ ꯐꯅꯥ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯀꯔꯤ ꯇꯧꯕꯥ ꯌꯥꯕꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ꯫

ꯑꯩꯅꯥ ꯀꯗꯥꯏꯗꯥ ꯗꯣꯛꯇꯔꯒꯥ ꯎꯅꯒꯗꯒꯦ?

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯍꯦꯛꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯈꯨꯗꯛꯇꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ:

• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯌꯥꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯥꯏꯍꯧ ꯂꯩꯔꯕꯗꯤ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯣꯋꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯌꯨꯔꯤꯟ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯑꯋꯥꯕꯥ ꯃꯥꯌꯣꯛꯅꯔꯕꯗꯤ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯔꯦꯗꯤꯑꯦꯠ ꯇꯧꯕꯥ ꯑꯅꯥꯕꯥ ꯂꯩꯔꯕꯗꯤ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯗꯥ ꯁꯣꯟꯊꯕꯥ ꯂꯩꯔꯕꯗꯤ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯐꯠꯆꯤꯜꯂꯛꯂꯕꯗꯤ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯋꯥꯈꯜ ꯇꯥꯗꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯨꯝꯕꯥ ꯌꯥꯗꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯨꯡꯇꯤꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯑꯀꯥꯌꯕꯥ ꯄꯤꯔꯕꯗꯤ꯫

ꯃꯔꯨꯑꯣꯏꯕꯥ: ꯅꯍꯥꯛꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯃꯇꯃꯗꯥ "ꯃꯁꯤ ꯅꯣꯔꯃꯦꯂꯅꯤ" ꯍꯥꯌꯅꯥ ꯂꯧꯒꯅꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯊꯧꯗꯣꯛ ꯑꯃꯒꯤ ꯂꯥꯏꯑꯣꯡ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯁꯤ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨ ꯀꯌꯥ, ꯀꯨꯁꯅꯒꯨꯝꯕꯥ ꯗꯤꯁ꯭ꯀꯁꯤꯡ, ꯅꯔꯚꯁꯤꯡ, ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ, ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯁꯦꯝꯕꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯑꯃꯁꯨꯡ ꯑꯉꯀꯄꯥ ꯁ꯭ꯠꯔꯀꯆꯔ ꯑꯃꯅꯤ꯫ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯁꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯏꯅꯐ꯭ꯂꯦꯃꯦꯁꯟ ꯊꯣꯀꯄꯥ ꯌꯥꯏ, ꯗꯤꯁ꯭ꯛ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯔꯚꯁꯤꯡ ꯁꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯨꯡꯇꯤꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯊꯕꯀꯁꯤꯡꯗꯥ ꯑꯀꯥꯌꯕꯥ ꯄꯤꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯅꯕꯤꯌꯨ꯫ ꯑꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯥ ꯊꯝꯃꯨ, ꯑꯔꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯂꯧꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯆꯝꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯂꯩꯔꯕꯗꯤ ꯈꯨꯗꯛꯇꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯁꯤ ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯄꯨꯟꯁꯤ ꯑꯃꯒꯤ ꯌꯨꯝꯐꯃꯅꯤ!

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` ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ, ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ, ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ, ꯕꯦꯛ ꯄꯦꯟ, ꯏꯟꯇꯔꯚꯦꯔꯤꯕ꯭ꯔꯦꯜ ꯗꯤꯁ꯭ꯛ꯫