Njira Zomwe Ndaphunzirira Kusamalira Ankylosing Spondylitis Pain

Ndakhala ndikukhala ndi ankylosing spondylitis (AS) pafupifupi zaka 12. Kusamalira vutoli kuli ngati kukhala ndi ntchito yachiwiri. Muyenera kutsatira dongosolo lanu lamankhwala ndikupanga zosankha zabwino pamoyo wanu kuti musakhale ndi zizindikilo zochepa komanso zochepa.

Simungatenge njira yachidule ngati mukufuna kuchita bwino.

PAMENE ululu umafalikira, koma ululu umatha kukulira m'malo ena amthupi. Mwachitsanzo, AS imatha kuyika khungwa pakati pa bere lanu ndi nthiti, zomwe zimapangitsa kuti zikhale zovuta kupuma kwambiri. Mukapuma movutikira, zimangokhala ngati mantha.

Ndapeza kuti kusinkhasinkha kumatha kubweza thupi lanu ndikupanga mwayi wokulirapo.

Chimodzi mwazomwe ndimakonda kuchita ndikusinkhasinkha kwa Microcosmic Orbit. Njira yakale iyi yaku China imazungulira torso ndikulowetsa njira zamagetsi mthupi lonse.

Komabe, ngati mwatsopano posinkhasinkha, malo abwino oyambira ndi njira yosavuta yomwe imakupatsani mwayi woti "musiye." Mwachitsanzo, ndikamalemba mpweya ndikubwereza "let" m'mutu mwanga. Ndikatulutsa mpweya uliwonse, ndikubwereza "kupita." Mukamapitiliza ndi izi, mutha kuchepetsa kupuma kwanu kuti pamapeto pake mukhale ndi mphamvu zowongolera. Muthanso kutsegula ndi kutseka nkhonya zanu ndi mpweya uliwonse kuti mukhale ndi malingaliro anu.

Malo ena AS omwe angamveke ndi mgwirizano wanu wa sacroiliac (kumbuyo kumbuyo ndi mbuyo). Nditangopeza kumene matenda anga, ululu womwe ndimamva m'derali umandipangitsa kuti ndisamayende bwino. Sindingathe kuyenda kapena kugwira ntchito za tsiku ndi tsiku. Koma chifukwa chogwira ntchito molimbika komanso modzipereka, ndimatha kupititsa patsogolo kuyenda kwanga.

Yoga imatha kukhudza kwambiri fascia ndi minofu yakuya ngati itachitidwa bwino komanso molondola. Magulu anga opita ku yoga akupotoza.

Ngakhale ndisanayambe kuchita yoga, nthawi zonse ndimatulutsa zovuta mumsana mwanga ndimaluso anga. Koma poyeserera, ndidaphunzira njira zoyenera zothanirana ndimavutowo.

Ardha Matsyendr & amacr; sana (Half Lord of the Fish pose kapena Half Spinal Twist) amakhala pansi.

1. Yambani kutambasula miyendo yanu patsogolo panu ndikukhala wamtali.
2. Kuyambira ndi mbali yakumanja, dutsani mwendo wanu wamanja kumanzere kwanu ndipo ikani phazi lanu pafupi kwambiri momwe mungathere kumanzere kwanu. Ngati mwapita patsogolo kwambiri, pindani mwendo wanu wamanzere wokulirapo, koma sungani mbali yakunja ya bondo lanu pansi (osati kulikweza).
3. Bweretsani phazi lanu lakumanzere kumbali yakumanja kwanu.
4. Gwirani mpweya 10 ndikubwereza mbali inayo.

Nthawi zambiri, AS imakhudza kwenikweni kumbuyo kwenikweni. Ululu nthawi zambiri umakula m'mawa. Ndikadzuka, malo anga amamva kukhala olimba komanso olimba. Zili ngati ndikumangidwa pamodzi ndi zomangira ndi ma bolts.

Ndisanadzuke pabedi, ndimachita pang'ono. Kukwezera manja anga pamwamba pamutu wanga ndikufikira mpaka zala zanga ndi malo osavuta kuyamba. Kupatula apo, kudutsa Surya Namaskara (Sun Salutation A) ndi njira yabwino kwambiri kumasula m'mawa. Kuchita masewera olimbitsa thupi a yoga kumathandiza kuthana ndi mavuto kumbuyo kwanu, pachifuwa, ndi mbali, ndipo nthawi zonse ndimakhala wolimbikitsidwa nditamaliza.

Wina wokondedwa wanga wa yoga ndi Baddha Kon & amacr; sana (Bound Angle Pose). Mutha kuyeseza pamalo owongoka kapena mutatsamira pazotsatira zomwezo. Ndapeza izi ndikuthandizira kumva kuwawa m'chiuno mwanga ndi kutsikira kumbuyo.

Kusuntha thupi lanu kumalimbitsa malo anu. Ndipo, kuphunzira kuwongolera kupuma kwanu kumakupangirani njira zatsopano zokuthandizani kuthana ndi ululu wa AS.

Kukhala bwino ndi matenda osachiritsika monga AS kumafunikira ntchito, koma ndichofunikira kuti mukhalebe chiyembekezo. Kukhala ndi chiyembekezo kumakulimbikitsani kuyesetsa kwambiri ndikuyesetsa kwambiri. Padzakhala zoyeserera - {textend} koma osalola kulephera kulikonse kukulepheretsani kubwerera mumasewera. Mutha kupeza yankho lanu ku zowawa.

Pambuyo pazaka zambiri zokhala ndi AS, ndine wokhoza kwambiri kuposa kale lonse. Kukhala wokhoza kusintha pang'ono kwakanthawi kwa nthawi yayitali kumapereka zotsatira zabwino.

Jillian ndi yoga, tai chi, komanso mlangizi wa qigong wachipatala. Amaphunzitsa makalasi achinsinsi komanso pagulu ku Monmouth County, New Jersey. Kupitilira zomwe adachita pantchito yayikulu, Jillian ndi kazembe wa Arthritis maziko ndipo wakhala akuchita nawo gawo kwazaka zopitilira 15. Pakadali pano, Jillian akupitiliza maphunziro ake ku Rutgers University ku Business Administration. Maphunziro ake adasokonekera mwadzidzidzi pomwe adadwala ankylosing spondylitis komanso matenda osachiritsika. Tsopano akupeza mwayi wopita kukayenda ndikupita ku United States ndi kumayiko ena. Jillian akumva mwayi kupeza mayitanidwe ake ngati mphunzitsi, kuthandiza anthu olumala.