ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯍꯧꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯠꯄꯥ ꯑꯆꯝꯕꯥ, ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯥ ꯂꯩꯕ꯭ꯔꯥ? ꯅꯍꯥꯛꯅꯥ ꯆꯦꯌꯥꯔꯗꯒꯤ ꯊꯣꯔꯀꯄꯥ, ꯁ꯭ꯇꯦꯖ ꯂꯥꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯋꯥꯕꯥ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯁꯣꯀꯆꯤꯜꯂꯀꯄꯥ ꯎꯕꯔꯥ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯣꯏꯔꯒꯗꯤ, ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯖꯅꯥ ꯆꯠꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯃꯁꯤꯕꯨ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯕꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯑꯃꯅꯤ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯕꯁꯨ, ꯇꯁꯦꯡꯅꯥ ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯇꯥꯈꯤꯗꯕꯥ ꯁꯔꯨ ꯇꯥꯡꯒꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯉꯁꯤꯗꯤ ꯑꯦꯁ.ꯑꯥꯏ.ꯒꯤ ꯖꯣꯏꯟꯇ ꯄꯦꯅꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ .
ꯍꯥꯌꯔꯤꯕꯥ ꯑꯦꯁ.ꯑꯥꯏ.ꯒꯤ ꯖꯣꯅꯁꯤꯡ ꯑꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯀꯔꯤꯅꯣ?
ꯑꯩꯈꯣꯌ ꯄꯨꯝꯅꯃꯛꯅꯥ ꯈꯨꯎꯒꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯐꯝ (hip joint)ꯒꯤ ꯃꯔꯃꯗꯥ ꯈꯪꯏ꯫ ꯑꯗꯨꯕꯨ ꯑꯦꯁ.ꯑꯥꯏ.ꯒꯤ ꯖꯣꯏꯟꯇ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯤꯑꯣꯏ ꯀꯌꯥ ꯑꯃꯅꯥ ꯈꯉꯗꯦ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯃꯅꯥ ꯂꯩꯔꯤ ꯍꯥꯌꯕꯥ ꯐꯥꯑꯣꯕꯥ ꯈꯉꯕꯥ ꯉꯃꯗꯦ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯕꯥ ꯅꯪꯗ꯭ꯔꯤꯐꯥꯑꯣꯕꯥ꯫
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, SI ꯖꯣꯅꯁꯤꯡ (Sacroiliac joints) ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ (ꯑꯩꯈꯣꯌꯅꯥ ꯁꯦꯛꯔꯥꯝ ꯍꯥꯌꯅꯥ ꯀꯧꯕꯥ ꯁꯔꯨꯛ) ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯤꯄꯐꯝ (pelvis)ꯅꯥ ꯁꯝꯅꯔꯤꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯗꯨꯕꯨ ꯌꯥꯝꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯖꯣꯟ ꯑꯅꯤꯅꯤ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯈꯨꯎꯒꯨꯝꯅꯥ ꯌꯥꯝꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯗꯦ꯫ ꯃꯈꯣꯌ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯏ꯫ ꯃꯈꯣꯌꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯊꯕꯛ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯤꯞ ꯑꯦꯔꯤꯌꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯕꯥ, ꯑꯩꯈꯣꯌꯒꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯆꯥꯡ ꯃꯥꯟꯅꯅꯥ ꯌꯦꯟꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯂꯥꯟꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁꯣꯀꯄꯥ ꯑꯗꯨ ꯁꯣꯀꯄꯅꯤ꯫ ꯃꯁꯤ ꯒꯥꯔꯤ ꯑꯃꯗꯥ ‘ꯁꯣꯛ ꯑꯦꯕꯁꯣꯔꯕꯥꯔ’ ꯑꯃꯒꯨꯝꯕꯅꯤ꯫
ꯑꯩꯈꯣꯌꯅꯥ ꯑꯦꯁ.ꯑꯥꯏ.ꯖꯣꯏꯟꯇ ꯗꯤꯁꯐꯉ꯭ꯀꯁꯟ ꯍꯥꯌꯕꯁꯤ ꯖꯣꯏꯟꯇ ꯑꯁꯤꯅꯥ ꯁꯣꯀꯍꯜꯂꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯒꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯁꯤ ꯂꯦꯞꯇꯅꯥ ꯆꯠꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯊꯣꯀꯄꯥ ꯑꯋꯥꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫
ꯐꯤꯚꯝ ꯑꯁꯤ ꯀꯔꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯣꯏꯔꯀꯄꯥ ꯌꯥꯕꯒꯦ?
ꯃꯁꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯔꯃꯗꯤ ꯑꯦꯛꯁꯤꯗꯦꯟꯇ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯑꯇꯣꯞꯄꯥ ꯃꯔꯝ ꯀꯌꯥ ꯑꯃꯁꯨ ꯂꯩꯕꯥ ꯌꯥꯏ꯫
- ꯑꯦꯛꯁꯤꯗꯦꯟꯇꯁꯤꯡ: ꯃꯁꯤꯒꯤ ꯁꯔꯨ ꯇꯥꯡ ꯑꯁꯤ ꯒꯥꯔꯤꯒꯤ ꯑꯦꯛꯁꯤꯗꯦꯟꯇ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯀꯄꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯅꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯁꯥꯟꯅ-ꯈꯣꯠꯅꯕꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯕꯥ : ꯃꯔꯨꯑꯣꯏꯅꯥ ꯔꯒꯕꯤꯒꯨꯝꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡꯗꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯊꯣꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ꯫
- ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯁ꯭ꯠꯔꯦꯁ (repetitive stress): ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯍꯤ ꯀꯌꯥꯗꯒꯤ ꯖꯣꯒ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯔꯕꯗꯤ, ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯊꯕꯛ ꯇꯧꯔꯀꯄꯗꯒꯤ ꯁꯔꯨ ꯇꯥꯡꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯄ꯭ꯔꯦꯁꯔ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫
- ꯕꯦꯛ ꯁꯔꯖꯔꯤ: ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯣꯌꯔ ꯕꯦꯛ ꯐ꯭ꯌꯨꯖꯟ ꯁꯔꯖꯔꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ꯫
- ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯥ : ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯁꯣꯟꯊꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏ꯫
- ꯃꯤꯔꯣꯅꯕꯥ: ꯃꯁꯤ ꯅꯨꯄꯤ ꯀꯌꯥꯗꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫ ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯉꯥꯡ ꯄꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯍꯀꯆꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯍꯣꯔꯃꯣꯅꯁꯤꯡꯅꯥ ꯍꯤꯄꯐꯝ (hip area)ꯗꯥ ꯂꯩꯕꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ (joints) ꯊꯣꯀꯍꯜꯂꯤ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ, ꯈꯣꯡꯅꯥ ꯆꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯍꯣꯡꯂꯀꯄꯥ, ꯑꯃꯁꯨꯡ ꯄꯣꯀꯄꯒꯤ ꯊꯧꯑꯣꯡ ꯃꯁꯥꯃꯛꯅꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯕꯥ ꯌꯥꯏ꯫
- ꯑꯇꯣꯞꯄꯥ ꯃꯔꯃꯁꯤꯡ: ꯈꯣꯡ ꯑꯃꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯃꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ, ꯈꯣꯡꯗꯥ ꯆꯠꯄꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯥ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯀꯣꯂꯤꯑꯣꯁꯤꯁꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ꯫
ꯑꯗꯣꯃꯗꯁꯨ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯂꯩꯕ꯭ꯔꯥ?
ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯂꯥꯏꯑꯣꯡꯗꯤ ꯑꯅꯥꯕꯥ ꯑꯁꯤꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯈꯛꯇꯒꯤ ꯅꯠꯇꯦ꯫ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫
| ꯂꯥꯏꯑꯣꯡꯒꯤ ꯃꯈꯜ꯫ | ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯐꯥꯑꯣꯕꯒꯦ꯫ |
|---|---|
| ꯑꯅꯥꯕ | ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ, ꯈꯣꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ, ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯈꯣꯡꯒꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯏ꯫ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯋꯥꯕꯥ ꯑꯁꯤ ꯃꯥꯌꯀꯩ ꯑꯃꯈꯛꯇꯗꯥ ꯐꯥꯑꯣꯏ . ꯃꯁꯤ ꯃꯥꯌꯀꯩ ꯑꯅꯤꯃꯛꯇꯥ ꯐꯥꯑꯣꯔꯀꯄꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯦꯡꯅꯩ꯫ |
| ꯑꯇꯣꯞꯄꯥ ꯁꯦꯟꯁꯅꯁꯤꯡ꯫ | ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯟꯊꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯟꯊꯔꯀꯄꯒꯤ ꯐꯤꯚꯝ ꯑꯃꯥ ꯂꯥꯀꯄꯥ ꯌꯥꯏ, ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯈꯪꯍꯧꯗꯅꯥ "ꯕꯛꯂꯤꯡ" (buckling" ꯁꯦꯟꯁꯟ ꯑꯃꯥ ꯂꯥꯀꯄꯥ ꯌꯥꯏ꯫ |
| ꯅꯨꯡꯇꯤꯒꯤ ꯄꯨꯟꯁꯤꯗꯥ ꯏꯝꯄꯦꯛꯇ ꯇꯧꯕꯥ꯫ | ꯑꯌꯨꯛꯇꯥ ꯐꯖꯅꯥ ꯇꯨꯝꯕꯥ ꯉꯃꯗꯕꯥ, ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯐꯃꯕꯗꯥ ꯑꯋꯥꯕꯥ (ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ), ꯑꯃꯁꯨꯡ ꯐꯃꯐꯝ ꯑꯃꯗꯒꯤ ꯊꯣꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯅꯥꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ꯫ |
ꯁꯦꯛꯔꯣꯏꯂꯤꯇꯤꯁꯀꯤ ꯃꯇꯥꯡꯗꯁꯨ ꯈꯪꯖꯤꯅꯁꯤ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯁꯤꯒꯤ SI ꯖꯣꯟ ꯑꯁꯤ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯁꯟ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ ꯁꯦꯛꯔꯣꯏꯂꯤꯇꯤꯁ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯑꯌꯨꯛ-ꯅꯨꯡꯊꯤꯂꯗꯥ ꯑꯍꯥꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯋꯥꯈꯜ ꯇꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯁꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯍꯧꯁꯥꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯤꯅꯠ ꯈꯔꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯑꯗꯨ ꯍꯟꯊꯔꯀꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯁꯦꯛꯔꯣꯏꯂꯤꯇꯤꯁꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯑꯁꯤ ꯄꯨꯡ ꯑꯃꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯂꯥꯏꯌꯦꯡꯗ꯭ꯔꯕꯗꯤ, ꯑꯅꯥꯕꯥ ꯑꯗꯨꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯗꯥ ꯑꯀꯥꯌꯕꯥ ꯄꯤꯕꯥ, ꯇꯨꯝꯕꯥ ꯉꯃꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯕꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯐꯪꯒꯅꯤ ꯗꯣꯛꯇꯔ?
ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯔꯝ ꯀꯌꯥ ꯂꯩꯕꯅꯥ, ꯃꯁꯤ SI ꯖꯣꯏꯟꯇ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯈꯪꯗꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ, ꯃꯔꯃꯗꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯩ ꯕꯦꯛ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯍꯔꯅꯤꯌꯥ ꯗꯤꯁ꯭ꯛ ꯑꯃꯒꯥ ꯌꯥꯝꯅꯥ ꯃꯥꯟꯅꯩ꯫
ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯈꯂꯒꯤ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯂꯩꯔꯕꯗꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯗꯤ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯥꯟꯗꯨꯅꯥ ꯃꯗꯨꯒꯤ ꯑꯆꯨꯝꯕꯥ ꯃꯔꯝ ꯑꯗꯨ ꯈꯪꯗꯣꯀꯄꯅꯤ꯫
ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯑꯦꯀꯖꯥꯃꯤꯅꯦꯁꯟ ꯑꯃꯥ ꯇꯧꯒꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯄꯣꯖꯤꯁꯅꯁꯤꯡꯗꯥ ꯆꯠꯇꯨꯅꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯀꯗꯥꯏꯗꯒꯤ ꯂꯥꯀꯄꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯗꯣꯛꯀꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯅꯥꯕꯥ ꯑꯗꯨꯒꯤ ꯑꯆꯨꯝꯕꯥ ꯃꯐꯝ ꯑꯗꯨ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯍꯥꯌꯒꯅꯤ꯫ ꯃꯁꯤ "ꯋꯥꯟ-ꯐꯤꯉ꯭ꯒꯔ ꯇꯦꯁ꯭ꯠ" ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯁꯣꯀꯍꯜꯂꯕꯥ ꯃꯐꯝ ꯑꯗꯨ ꯈꯣꯡ ꯑꯃꯈꯛꯇꯪꯅꯥ ꯇꯥꯀꯄꯤꯅꯕꯥ ꯍꯥꯌꯕꯅꯤ꯫
ꯃꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ, ꯗꯥꯏꯑꯦꯒ꯭ꯅꯣꯁꯤꯁ ꯑꯗꯨ ꯀꯅꯐꯥꯔꯝ ꯇꯧꯅꯕꯥ, ꯄꯦꯏꯅꯀꯤꯂꯥꯔ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯔꯣꯏꯗ (SI ꯖꯣꯏꯟꯇ ꯏꯅꯖꯦꯀꯁꯟ) ꯑꯃꯥ ꯌꯥꯎꯕꯥ ꯏꯅꯖꯦꯀꯁꯟ ꯑꯃꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨꯗꯥ ꯄꯤꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯏꯅꯖꯦꯀꯁꯅꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯃꯥꯡꯈꯤꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯗꯨ SI ꯖꯣꯟꯗꯥ ꯂꯩ ꯍꯥꯌꯕꯁꯤ ꯀꯅꯐꯥꯔꯝ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
ꯃꯁꯤꯒꯤ ꯂꯥꯏꯌꯦꯡꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?
ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯗꯤ ꯅꯟ-ꯁꯔꯖꯤꯀꯦꯜ ꯇ꯭ꯔꯤꯇꯃꯦꯟꯇꯁꯤꯡꯅꯥ ꯃꯦꯅꯦꯖ ꯇꯧꯏ꯫ ꯄꯥꯟꯗꯝ ꯑꯁꯤ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯕꯥ ꯖꯣꯟ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯅꯥꯕꯥ ꯍꯟꯊꯍꯅꯕꯅꯤ꯫
- ꯔꯦꯁ꯭ꯠ, ꯑꯥꯏꯁ ꯑꯃꯁꯨꯡ ꯍꯤꯠ: ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯃꯇꯃꯗꯥ ꯔꯦꯁ꯭ꯠ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯥꯏꯁ ꯄꯦꯛ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯅꯥꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯑꯁꯥꯕꯥ ꯏꯁꯤꯡꯒꯤ ꯕꯣꯇꯜ ꯑꯃꯥ ꯊꯥꯕꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯄꯦꯟ ꯀꯤꯂꯔꯁꯤꯡ: ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯅꯥ ꯄꯦꯔꯥꯁꯤꯇꯥꯃꯣꯜ, ꯂꯣꯌꯅꯅꯥ ꯅꯟ-ꯁ꯭ꯇꯦꯔꯣꯏꯗ ꯑꯦꯟꯇꯤ-ꯏꯅꯐ꯭ꯂꯦꯃꯦꯇꯔꯤ ꯗ꯭ꯔꯒꯁꯤꯡ (NSAIDs) ꯍꯥꯌꯕꯗꯤ ꯏꯕꯨꯞꯔꯣꯐꯦꯟ ꯑꯃꯁꯨꯡ ꯅꯦꯞꯔꯣꯛꯁꯦꯅꯁꯨ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
- ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤ: ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯦꯁ.ꯑꯥꯏ.ꯒꯤ ꯁꯔꯨ ꯇꯥꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨꯒꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯀꯛꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯇꯝꯕꯤꯒꯅꯤ꯫
- ꯃꯦꯟꯌꯨꯑꯦꯜ ꯃꯦꯅꯤꯄꯨꯂꯦꯁꯟ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯅꯥ "ꯁ꯭ꯇꯛ" ꯇꯧꯔꯕꯗꯤ, ꯀ꯭ꯕꯥꯂꯤꯐꯥꯏꯗ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ (ꯆꯥꯏꯔꯣꯞꯔꯦꯛꯇꯔ, ꯑꯣꯁ꯭ꯇꯤꯑꯣꯄꯦꯊꯤꯛ ꯗꯣꯛꯇꯔ) ꯑꯃꯅꯥ ꯃꯦꯟꯌꯨꯑꯦꯜ ꯃꯦꯅꯤꯄꯨꯂꯦꯁꯟ ꯇꯧꯕꯅꯥ ꯔꯤꯂꯤꯐ ꯄꯤꯕꯥ ꯉꯝꯃꯤ꯫
- ꯕ꯭ꯔꯦꯁꯁꯤꯡ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯖꯣꯟ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯁꯄꯣꯔꯠ ꯄꯤꯅꯕꯒꯤꯗꯃꯛ SI ꯕꯦꯜꯇꯒꯨꯝꯕꯥ ꯕ꯭ꯔꯦꯁ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫
- ꯏꯅꯖꯦꯀꯁꯅꯁꯤꯡ: ꯃꯃꯥꯡꯗꯥ ꯄꯅꯈ꯭ꯔꯤꯕꯥ ꯃꯇꯨꯡꯏꯟꯅꯥ, ꯄꯦꯅꯀꯤꯂꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯔꯣꯏꯗ ꯏꯅꯖꯦꯀꯁꯟ ꯑꯃꯥ ꯁꯔꯨ ꯇꯥꯡꯗꯥ ꯄꯤꯗꯨꯅꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯔꯤꯂꯤꯐ ꯐꯪꯕꯥ ꯉꯝꯃꯤ꯫
ꯑꯦꯁ.ꯑꯥꯏ.ꯒꯤ ꯖꯣꯟ ꯄꯦꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯔꯝꯅꯥ ꯍꯤꯡꯒꯗꯒꯦ?
ꯑꯋꯥꯕꯥ ꯑꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯑꯁꯤ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯊꯕꯛ ꯈꯔꯥ ꯌꯦꯡꯁꯤꯅꯕꯤꯔꯕꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯑꯆꯧꯕꯥ ꯔꯤꯂꯤꯐ ꯑꯃꯥ ꯐꯪꯒꯅꯤ꯫
ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ (Stretches)
ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯗꯨꯒꯥ ꯇꯥꯟꯅꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
- ꯈꯨꯎꯗꯒꯤ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯆꯠꯄꯥ:
1. ꯐ꯭ꯂꯣꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯃꯨꯡꯗꯥ ꯐꯦꯁ-ꯑꯞ ꯑꯣꯏꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯈꯨꯎ ꯑꯅꯤꯃꯛ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯊꯝꯃꯨ꯫
2. ꯈꯨꯎ ꯑꯃꯕꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 15-30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ꯫ ꯃꯇꯝ ꯑꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫
3. ꯈꯣꯡ ꯑꯗꯨ ꯃꯗꯨꯒꯤ ꯑꯍꯥꯅꯕꯥ ꯃꯐꯃꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯔꯀꯎ꯫
4. ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯤꯗꯃꯛꯇꯁꯨ ꯑꯗꯨꯃꯛ ꯇꯧ꯫ ꯈꯣꯡ ꯑꯃꯗꯥ 2-4 ꯔꯛ ꯇꯧ꯫
ꯑꯋꯥꯕꯥ ꯇꯥꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯒꯗꯒꯦ?
ꯑꯔꯥꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯁꯣꯀꯍꯜꯂꯀꯄꯥ ꯌꯥꯏ꯫
- ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯈꯔꯥ ꯂꯥꯄꯊꯣꯛꯅꯥ ꯊꯝꯃꯨ꯫
- ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯗꯤ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯅꯤꯃꯛꯇꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯊꯃꯗꯨꯅꯥ ꯐꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯊꯃꯗꯨꯅꯥ ꯐꯃꯒꯅꯨ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯁꯄꯣꯔꯠ ꯂꯩꯠꯔꯕꯗꯤ, ꯑꯄꯤꯀꯄꯥ ꯄꯤꯛ ꯅꯠꯠꯔꯒꯥ ꯂꯝꯕꯔ ꯔꯣꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫
- ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯑꯦꯁ.ꯑꯥꯏ.ꯒꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯊꯣꯀꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯅꯥꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫
- ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯦꯛꯁꯤꯗꯦꯟꯇ, ꯃꯤꯔꯣꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯔꯀꯄꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯕꯦꯛ ꯗꯤꯁꯑꯣꯔꯗꯔꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯗꯥꯏꯑꯦꯒ꯭ꯅꯣꯁꯤꯁꯀꯤꯗꯃꯛꯇꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ .
- ꯂꯥꯏꯌꯦꯡꯕꯗꯥ ꯑꯌꯥꯝꯕꯗꯤ ꯔꯦꯁ꯭ꯠ, ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤ, ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯁꯨꯡ ꯄꯦꯟ ꯀꯤꯂꯔꯁꯤꯡ ꯌꯥꯎꯏ꯫
- ꯑꯆꯨꯝꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯗꯨ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯇꯅꯥ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯇꯧꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯆꯧꯕꯥ ꯔꯤꯂꯤꯐ ꯑꯃꯥ ꯐꯪꯒꯅꯤ꯫
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