ꯅꯍꯥꯀꯁꯨ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯂꯩꯕ꯭ꯔꯥ ꯑꯃꯁꯨꯡ ꯊꯕꯛ ꯇꯧꯕꯥ ꯉꯃꯗꯕ꯭ꯔꯥ? (ꯂꯣ ꯕꯦꯛ ꯄꯦꯟ) ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ!

ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯉꯁꯤꯗꯤ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯊꯦꯡꯅꯔꯤꯕꯥ ꯁꯃꯁ꯭ꯌꯥ ꯑꯃꯅꯤ, ꯅꯠꯇꯦ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯈꯪꯍꯧꯗꯅꯥ, ꯁꯥꯊꯤꯕꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ (back pain) ꯑꯃꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ-ꯊꯧꯔꯃꯁꯤꯡ ꯇꯧꯕꯗꯥ ꯅꯨꯃꯤꯠ ꯀꯌꯥꯅꯤ ꯈꯨꯗꯣꯡꯊꯤꯕꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯀꯁꯨ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯈꯂꯒꯤ ꯈꯉꯍꯧꯗꯅꯥ ꯂꯣ ꯕꯦꯛ ꯄꯦꯟ ꯑꯁꯤ ꯊꯦꯡꯅꯔꯕꯗꯤ, ꯑꯥꯔꯇꯤꯀꯜ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯁꯤꯗꯒꯤ ꯊꯨꯅꯥ ꯐꯒꯠꯂꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ ꯑꯁꯤ ꯑꯍꯥꯅꯕꯗꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ!

ꯑꯥꯔꯇꯤꯀꯜ ꯑꯁꯤꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯁꯦꯌꯔ ꯇꯧꯔꯤꯕꯥ ꯇꯤꯄꯁꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯗꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯦ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ,

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯊꯕꯀꯁꯤꯡ ꯑꯁꯤ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯁꯣꯀꯆꯤꯜꯂꯀꯄꯥ ꯎꯔꯕꯗꯤ, ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯎꯔꯕꯗꯤ, ꯆꯥꯅꯕꯤꯗꯨꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯇꯧꯕꯥ ꯂꯦꯄꯀꯅꯨ ꯑꯃꯁꯨꯡ ꯈꯨꯗꯛꯇꯥ ꯗꯣꯛꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫ ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯑꯣꯀꯦ?

ꯈꯉꯍꯧꯗꯅꯥ ꯂꯥꯀꯄꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ `(Acute Low Back Pain)` ꯑꯁꯤꯗꯒꯤ ꯊꯨꯅꯥ ꯐꯒꯠꯂꯀꯄꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯀꯣꯛꯇꯥ ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯖꯦꯜ, ꯍꯥꯌꯕꯗꯤ ꯀꯣꯛꯇꯥ ꯂꯩꯕꯥ ꯈꯔꯥ ꯃꯅꯨꯡꯒꯤ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯖꯦꯜ `(lordosis)` ꯑꯁꯤ ꯊꯝꯕꯥ ꯑꯁꯤꯅꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ ``ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯅꯣꯔꯃꯦꯜ ꯀꯔꯕ`` ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯃꯁꯤꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤꯅꯥ ꯃꯇꯨꯡꯒꯤ ꯀꯔꯕ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯊꯨꯅꯥ ꯐꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯍꯧꯁꯥꯅꯥ, ꯈꯪꯍꯧꯗꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯑꯁꯤ ꯂꯥꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯆꯥꯎꯔꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ 10ꯗꯒꯤ 20 ꯐꯥꯎꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤꯗꯥ ꯂꯩꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ꯫

ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯝꯂꯤꯕꯅꯣ?

ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯦꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯐꯃꯐꯝ ꯊꯣꯀꯄꯥ ꯇꯥꯔꯕꯗꯤ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯐꯃꯒꯅꯨ꯫ ꯃꯤꯅꯠ 10ꯗꯒꯤ 15 ꯐꯥꯎꯕꯥ ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯐꯃꯒꯗꯕꯅꯤ꯫

ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤꯗꯒꯤ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ:

• ꯕꯦꯛ ꯁꯄꯣꯔꯠ: ꯅꯍꯥꯛꯅꯥ ꯐꯝꯂꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯑꯄꯤꯀꯄꯥ ꯁꯄꯣꯔꯠ ꯑꯃꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤ ꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯇꯣꯏꯂꯦꯠ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯝꯕꯔ ꯔꯣꯜ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
• ꯄꯣꯁ꯭ꯇꯨꯔ: ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯂꯦꯚꯦꯂꯗꯥ, ꯑꯀꯛꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ 90 ꯗꯤꯒ꯭ꯔꯤꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯈꯣꯡ ꯍꯥꯝꯐꯝ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯆꯦꯌꯥꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀ꯭ꯔꯣꯁ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫

ꯕꯦꯛ ꯁꯄꯣꯔꯠ ꯌꯥꯎꯗꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯊꯤꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ:

ꯅꯍꯥꯛꯅꯥ ꯂꯝꯕꯔ ꯔꯣꯜ ꯑꯃꯥ ꯂꯩꯇꯦ ꯍꯥꯌꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯁꯤ ꯇꯧꯕꯤꯌꯨ:

1. ꯆꯦꯌꯥꯔꯗꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯨꯝꯅꯥ꯫

2. ꯍꯧꯖꯤꯛ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯅꯥ ꯑꯥꯔꯆ ꯇꯧ꯫ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁꯦꯀꯦꯟꯗ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫

3. ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯄꯣꯁ꯭ꯠ ꯑꯗꯨ ꯈꯔꯥ ꯔꯤꯂꯥꯛꯁ ꯇꯧ (ꯆꯥꯎꯔꯥꯛꯅꯥ ꯗꯤꯒ꯭ꯔꯤ 10)꯫ ꯃꯇꯧ ꯑꯁꯨꯝꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯐꯃꯒꯗꯕꯅꯤ꯫

ꯑꯍꯦꯅꯕꯥ ꯇꯤꯄꯁ ꯈꯔꯥ:

• ꯆꯦꯌꯥꯔ ꯑꯃꯥ ꯈꯅꯕꯒꯤ ꯃꯑꯣꯡ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯌꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯐꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯑꯋꯥꯡꯕꯥ ꯈꯣꯡꯎꯞ ꯑꯃꯥ, ꯈꯔꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥ ꯍꯩꯕꯥ ꯌꯥꯕꯥ ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯐꯃꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯣꯐꯥꯒꯨꯝꯕꯥ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯐꯃꯂꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯛꯀꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨꯅꯥ ꯁꯄꯣꯔꯠ ꯑꯃꯠꯇꯥ ꯐꯪꯂꯣꯏ꯫
• ꯊꯕꯛ ꯃꯐꯝ: ꯱.ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯣꯐꯤꯁꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯉꯝꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯆꯦꯌꯥꯔ ꯑꯃꯁꯨꯡ ꯗꯦꯁ꯭ꯀꯀꯤ ꯑꯋꯥꯡꯕꯥ ꯑꯗꯨ ꯁꯦꯃꯖꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯊꯕꯛ ꯑꯗꯨꯒꯥ ꯅꯛꯅꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯌꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯆꯦꯌꯥꯔꯒꯤ ꯃꯈꯨꯠꯁꯤꯡꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯗꯦꯁ꯭ꯛ ꯑꯗꯨꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯌꯨ꯫
• ꯁꯨꯏꯚꯦꯜ ꯆꯦꯌꯥꯔꯁꯤꯡ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯨꯏꯁꯤꯡ ꯂꯩꯕꯥ ꯁꯨꯏꯚꯦꯜ ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯗꯨ ꯁꯨꯞꯅꯒꯤ ꯀꯣꯛꯇꯥ ꯊꯨꯒꯥꯌꯒꯅꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯕꯥ ꯑꯣꯟꯊꯣꯀꯎ꯫
• ꯇꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ: ꯐꯃꯐꯝ ꯑꯃꯗꯒꯤ ꯊꯣꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯆꯦꯌꯥꯔꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯥꯀꯎ꯫ ꯀꯣꯀꯊꯛꯇꯒꯤ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯣꯏꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯊꯣꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯦꯀꯕꯦꯟꯗ 10 ꯇꯧ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯑꯐꯕꯥ ꯑꯃꯅꯤ꯫

ꯗ꯭ꯔꯥꯏꯚꯤꯡ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯀꯔꯝꯅꯥ ꯌꯦꯡꯁꯤꯜꯂꯤꯕꯒꯦ?

ꯗ꯭ꯔꯥꯏꯚꯤꯡ ꯇꯧꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯁꯣꯀꯍꯅꯕꯁꯨ ꯌꯥꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯋꯥꯈꯂꯗꯥ ꯊꯝꯃꯨ:

• ꯕꯦꯛ ꯁꯄꯣꯔꯠ: ꯃꯐꯃꯁꯤꯗꯁꯨ, ꯃꯃꯥꯡꯗꯥ ꯄꯅꯈ꯭ꯔꯤꯕꯥ ꯃꯇꯨꯡꯏꯟꯅꯥ, ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯀꯔꯕ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯁꯄꯣꯔꯠ (lumbar roll) ꯑꯃꯥ ꯊꯝꯃꯨ꯫
• ꯁꯤꯠ ꯑꯗꯨ ꯀꯔꯝꯅꯥ ꯁꯦꯃꯗꯣꯛ-ꯁꯦꯃꯖꯤꯟ ꯇꯧꯒꯗꯒꯦ: ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯈꯔꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯁꯤꯠ ꯑꯗꯨ ꯁ꯭ꯇꯤꯌꯔꯤꯡ ꯍꯨꯏꯂꯒꯥ ꯅꯛꯅꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁꯦꯃꯖꯤꯜꯂꯨ꯫ ꯁꯤꯠ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯄꯦꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯐꯖꯅꯥ ꯌꯧꯕꯥ ꯉꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯅꯛꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫

ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯃꯇꯨꯡꯗꯥ ꯐꯖꯅꯥ ꯊꯣꯀꯄꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯅꯤ꯫

ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯁꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯑꯐꯕꯥ ꯑꯣꯏꯗꯦ꯫ ꯃꯁꯤ ꯍꯣꯠꯅꯕꯤꯌꯨ:

• ꯄꯣꯁ꯭ꯇꯨꯔ: ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ, ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯊꯃꯗꯨꯅꯥ, ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯈꯣꯡ ꯑꯅꯤꯃꯛꯇꯥ ꯆꯞ ꯃꯥꯟꯅꯅꯥ ꯌꯦꯟꯊꯣꯛꯇꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
• ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯅꯨ: ꯌꯥꯔꯤꯕꯃꯈꯩ ꯃꯇꯝ ꯑꯃꯗꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯊꯕꯛꯀꯤ ꯑꯋꯥꯡꯕꯥ ꯑꯗꯨ ꯁꯦꯃꯗꯣꯀꯎ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯌꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯗꯦꯁ꯭ꯀꯀꯤ ꯑꯋꯥꯡꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯊꯥꯛ ꯑꯃꯗꯥ ꯁꯦꯃꯖꯤꯜꯂꯨ꯫
• ꯈꯣꯡ ꯑꯃꯥ ꯋꯥꯡꯈꯠꯄꯥ: ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ, ꯈꯣꯡ ꯑꯃꯥ ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯣꯜ ꯅꯠꯠꯔꯒꯥ ꯕꯣꯛꯁ ꯑꯃꯗꯥ ꯊꯝꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫ ꯃꯤꯅꯠ ꯈꯔꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯈꯣꯡ ꯍꯥꯝꯃꯨ꯫
• ꯀꯤꯆꯦꯅꯗꯥ ꯊꯕꯛ ꯇꯧꯔꯤꯉꯩꯗꯥ: ꯀꯤꯆꯦꯅꯗꯥ ꯊꯕꯛ ꯇꯧꯔꯤꯉꯩꯗꯥ, ꯁꯤꯉ꯭ꯀꯀꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯀꯄꯆꯔ ꯑꯗꯨ ꯍꯥꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯃꯥ ꯃꯅꯨꯡꯗꯥ ꯊꯝꯃꯨ꯫ ꯃꯤꯅꯠ 5ꯗꯒꯤ 15 ꯐꯥꯎꯕꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯈꯣꯡ ꯍꯥꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯑꯆꯧꯕꯥ ꯔꯤꯂꯦꯛꯁꯟ ꯑꯃꯥ ꯄꯤꯒꯅꯤ꯫

ꯃꯥꯂꯦꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯀꯨꯄꯁꯤꯅꯕꯥ ꯃꯇꯃꯗꯥ꯫

ꯑꯁꯤꯒꯨꯝꯕꯥ ꯊꯕꯀꯁꯤꯡ ꯑꯁꯤ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯔꯤ ꯄꯣꯖꯤꯁꯟ ꯁꯤꯖꯤꯟꯅꯒꯅꯤ ꯍꯥꯌꯕꯗꯨ ꯈꯟꯗꯨꯅꯥ ꯌꯦꯡꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯋꯥꯕꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ, ꯀꯨꯄꯁꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯇꯧꯔꯕꯁꯨ, ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯋꯥꯈꯂꯗꯥ ꯊꯝꯃꯨ:

• ꯃꯥꯂꯦꯃꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯗꯨ ꯌꯦꯡꯎ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯔꯥ ꯂꯥꯄꯊꯣꯛꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯁꯥꯕꯨ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯇꯥꯔꯕꯗꯤ, ꯃꯁꯤ ꯑꯁꯨꯝꯅꯥ ꯇꯧꯕꯤꯌꯨ (ꯑꯗꯨꯕꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ!)

ꯇꯁꯦꯡꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫ ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯇꯥꯔꯕꯗꯤ, ꯈꯣꯡꯊꯥꯡꯁꯤꯡ ꯑꯁꯤ ꯏꯅꯒꯗꯕꯅꯤ꯫

• ꯑꯔꯨꯝꯕꯥ ꯂꯤꯃꯤꯠ: ꯑꯆꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁꯦꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ 13-14 (ꯄꯥꯎꯟꯗ 30)ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯂꯧꯊꯣꯛꯂꯣꯏꯗꯕꯅꯤ꯫
• ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ:ꯀꯔꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯠꯇꯥ ꯂꯧꯊꯣꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
• ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ: ꯅꯍꯥꯛꯀꯤ ꯀꯣꯀꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ . ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯀꯣꯛꯇꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯇꯧꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ!

ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯂꯧꯅꯕꯒꯤ ꯑꯆꯨꯝꯕꯥ ꯁ꯭ꯇꯦꯄꯁꯤꯡ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ:

1. ꯅꯍꯥꯛꯅꯥ ꯂꯧꯊꯣꯛꯀꯗꯧꯔꯤꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯗꯨꯒꯥ ꯅꯛꯅꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯔꯥ ꯂꯥꯄꯊꯣꯛꯅꯥ ꯂꯩꯌꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫

2. ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ .

3. ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯁꯦꯡꯗꯣꯀꯎ꯫ ꯄꯣꯠꯁꯛ ꯑꯗꯨ ꯈꯪꯍꯧꯗꯅꯥ ꯊꯥꯗꯣꯔꯀꯄꯒꯨꯝꯅꯥ ꯂꯧꯊꯣꯀꯎ꯫

4. ꯃꯄꯨꯡꯐꯥꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫

5. ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯦꯕꯜ ꯑꯃꯗꯒꯤ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯂꯧꯊꯣꯛꯂꯕꯗꯤ, ꯃꯗꯨ ꯇꯦꯕꯜ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯄꯨꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯄꯨꯔꯀꯎ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯄꯣꯠꯁꯛ ꯑꯗꯨꯒꯥ ꯅꯛꯅꯅꯥ ꯂꯩꯌꯨ꯫ ꯄꯣꯠꯁꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫

6. ꯑꯀꯅꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯀꯣꯛ ꯂꯦꯚꯦꯂꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯅꯒꯗꯕꯅꯤ꯫

7. ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯄꯥꯔꯁꯦꯂꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯑꯄꯤꯀꯄꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯠꯂꯨ꯫

8. ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯃꯥꯂꯦꯃꯗꯥ ꯊꯝꯕꯥ ꯃꯇꯃꯗꯥ , ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯂꯧꯊꯣꯀꯈꯤꯕꯥ ꯃꯑꯣꯡ ꯑꯗꯨꯃꯛ ꯇꯧ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫

ꯃꯊꯛꯇꯒꯤ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯈꯔꯥ ꯂꯧꯕꯥ ꯃꯇꯃꯗꯥ꯫

• ꯋꯥꯡꯈꯠꯄꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯂꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯏꯁꯥꯕꯨ ꯊꯥꯛ ꯑꯗꯨꯗꯥ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯣꯜ ꯅꯠꯠꯔꯒꯥ ꯆꯦꯌꯥꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫
• ꯅꯍꯥꯛꯅꯥ ꯐꯪꯅꯤꯡꯂꯤꯕꯥ ꯑꯗꯨꯒꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯛꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯅꯥ ꯂꯧꯊꯣꯛꯀꯗꯧꯔꯤꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯗꯨ ꯀꯌꯥꯝ ꯂꯨꯝꯂꯕꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯥ ꯂꯩꯌꯨ꯫
• ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯂꯤꯐꯠ ꯇꯧ꯫

ꯇꯨꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯃꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ꯫

ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯍꯥꯌꯕꯁꯤꯗꯥ ꯑꯐꯕꯥ ꯇꯨꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

• ꯃꯦꯇꯔꯤꯑꯦꯜ: ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯥ ꯉꯃꯗꯕꯥ ꯑꯀꯅꯕꯥ ꯃꯦꯇꯔꯤꯑꯦꯜ ꯑꯃꯥ, ꯑꯃꯁꯨꯡ ꯕꯣꯛꯁ ꯁ꯭ꯞꯔꯤꯡ ꯑꯃꯥ ꯈꯜꯂꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ, ꯃꯦꯇꯔꯤꯑꯦꯜ ꯑꯗꯨꯒꯤ ꯃꯈꯥꯗꯥ ꯕꯣꯔꯗ ꯑꯃꯥ ꯊꯝꯃꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯇꯨꯝꯕꯥ ꯌꯥꯏ꯫
• ꯆꯠꯅꯕꯤ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯇꯨꯝꯕꯥ ꯌꯥꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯈꯪꯍꯧꯗꯅꯥ ꯑꯀꯅꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯍꯣꯡꯂꯀꯄꯅꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯤꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫
• ꯂꯝꯕꯔ ꯁꯄꯣꯔꯠ: ꯅꯨꯃꯤꯗꯥꯡꯗꯥ ꯇꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯂꯝꯕꯔ ꯁꯄꯣꯔꯠ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯕꯦꯗ ꯁꯤꯠ ꯅꯠꯠꯔꯒꯥ ꯇꯣꯏꯂꯦꯠ ꯑꯃꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯁꯨ ꯌꯥꯏ꯫
• ꯇꯨꯝꯕꯥ ꯄꯣꯖꯤꯁꯟ: ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯑꯆꯨꯝꯕꯥ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯗꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯇꯨꯝꯅꯕꯥ ꯍꯣꯠꯅꯧ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯂꯝꯕꯔ ꯔꯣꯜ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯂꯩꯕꯥ)꯫ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯔꯒꯥ ꯇꯨꯝꯂꯣꯏꯗꯕꯅꯤ꯫
• ꯐꯃꯨꯡꯗꯒꯤ ꯊꯣꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ: ꯐꯃꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯍꯥꯅꯕꯗꯥ ꯃꯅꯥꯛ ꯅꯀꯄꯗꯥ ꯂꯩꯕꯥ, ꯈꯨꯎ ꯑꯅꯤꯃꯛ ꯋꯥꯡꯈꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐꯃꯨꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯦꯞꯄꯤꯌꯨ꯫ ꯑꯗꯨꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨꯅꯥ ꯃꯁꯥꯕꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫ ꯀꯣꯛꯇꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯣꯏꯗꯕꯅꯤ꯫

ꯑꯇꯣꯞꯄꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯇꯤꯄꯁ ꯈꯔꯥ꯫

• ꯌꯥꯔꯤꯕꯃꯈꯩ ꯀꯣꯛꯇꯒꯤ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯥꯂꯦꯃꯗꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯎꯕꯥ ꯊꯕꯛ ꯑꯗꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯦꯝꯕꯥ ꯑꯣꯏꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡ ꯍꯥꯝꯂꯕꯥ ꯃꯇꯃꯗꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯌꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ (curve) ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯈꯔꯥ ꯂꯥꯄꯊꯣꯛꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯇꯨꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯇꯥꯎꯟ ꯑꯃꯥ ꯊꯝꯕꯥ ꯌꯥꯏ꯫
• ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯨꯝꯕꯥ ꯌꯥꯗꯕꯅꯤ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯨꯝꯂꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯇꯥꯎꯅꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯇꯥꯎꯟ ꯑꯃꯥ ꯊꯝꯃꯨ꯫

ꯑꯗꯨꯅꯥ, ꯃꯁꯤ ꯅꯤꯡꯁꯤꯡꯁꯤ? (ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ)

ꯑꯦꯛꯌꯨꯠ ꯂꯣ ꯕꯦꯛ ꯄꯦꯟ ꯑꯁꯤ ꯈꯔꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯑꯣꯒꯅꯨ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ (lordosis) ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯕꯅꯤ꯫

• ꯌꯥꯔꯤꯕꯃꯈꯩ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯍꯟꯊꯍꯅꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯐꯃꯒꯗꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯁꯄꯣꯔꯠ ꯑꯗꯨ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯠ ꯑꯗꯨ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯊꯝꯃꯨ꯫
• ꯌꯥꯔꯤꯕꯃꯈꯩ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯎ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ, ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯔꯣꯏꯗꯕꯅꯤ!
• ꯇꯨꯝꯕꯥ ꯃꯇꯃꯗꯁꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯥ ꯈꯜꯂꯨ꯫
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