Iindlela endizifundileyo zokuLawula i-Ankylosing Spondylitis Pain

Ndihlala ne-ankylosing spondylitis (AS) phantse iminyaka eyi-12. Ukulawula imeko kufana nokuba nomsebenzi wesibini. Kuya kufuneka unamathele kwisicwangciso sakho sonyango kwaye wenze ukhetho olusempilweni lokuphila ukuze ube namava amancinci rhoqo kunye neempawu ezinzima.

Awunakho ukuthatha indlela emfutshane ukuba ufuna ukuphumelela.

NJENGOKO iintlungu zixhaphakile, kodwa iintlungu zinokuba namandla kwezinye iindawo zomzimba. Umzekelo, i-AS inokujolisa kwi-cartilage phakathi kwesifuba sakho kunye neembambo, kusenza ukuba kubenzima ukuphefumla nzulu. Xa ungakwazi ukuphefumla nzulu, iphantse ive ngathi kukuhlaselwa kukothuka.

Ndifumanise ukuba ukucamngca kunokuwubuyisa umzimba wakho kunye nokwenza indawo yolwandiso.

Enye yezinto endizithandayo ukuziqhelanisa nokucamngca kweMicrocosmic Orbit. Obu buchule bamandulo baseTshayina bujikeleza isifinyezo ngokuthepha kumajelo ombane emzimbeni wonke.

Nangona kunjalo, ukuba umtsha kukucamngca, indawo elungileyo onokuthi uqale ngayo yindlela elula ekuvumela ukuba "uyeke." Umzekelo, xa ndirhalele umoya ndiza kuphinda u "let" entlokweni yam. Kwimpefumlo nganye, ndiphinda "hamba" Njengoko uqhubeka noku, unokucothisa ukuphefumla kwakho ukuze ekugqibeleni umisele umoya wolawulo. Unokuvula kwaye uvale amanqindi akho ngokuphefumla ngakunye ukuze ungene engqondweni yakho.

Enye indawo AS inokuviwa kukudibana kwakho kwe-sacroiliac (kumqolo ongezantsi kunye ne-butt). Ukuqala kwam ukuxilongwa, iintlungu endazivayo kulo mmandla zazingasebenzi. Kwakunzima nokuhamba okanye ukwenza imisebenzi yemihla ngemihla. Kodwa ngokusebenza nzima nokuzinikela, ndakwazi ukuphucula ukuhamba kwam.

I-Yoga inokuba nefuthe elibi kwi-fascia kunye nakwizicubu ezinzulu ukuba zenziwe ngokukhuselekileyo nangokuchanekileyo. Ukuhamba kwam kweyoga kuyajija.

Ngaphambi kokuba ndiqale ukwenza i-yoga, bendihlala ndikhupha uxinzelelo kumqolo wam kunye neendlela zam. Kodwa ngokuziqhelanisa, ndafunda iindlela ezifanelekileyo zokukhulula olo xinzelelo.

UArdha Matsyendr & amacr; sana (Isiqingatha seNkosi yeentlanzi zibeka okanye iHalf Spinal Twist) sihleli phantsi.

1. Qala ngokwandisa imilenze yakho phambi kwakho kwaye uhlale ubude.
2. Ukuqala ngecala lasekunene, uwele umlenze wakho wasekunene ngapha nangapha kwakho ubeke indawo yonyawo lwakho kufutshane kangangoko unakho ukuya kwithambo lakho lasekhohlo. Ukuba uhambele phambili, gobisa umlenze wakho wasekhohlo, kodwa gcina icala langaphandle emadolweni ezantsi emethini (kunokuba uliphakamise).
3. Yizisa unyawo lwakho lwasekhohlo ecaleni kwethambo lakho lasekunene lokuhlala.
4. Bamba imiphefumlo eli-10 kwaye uphinde kwelinye icala.

Ukuthetha ngokubanzi, AS ichaphazela ikakhulu umva ongezantsi. Iintlungu zihlala zisiba mbi kusasa. Xa ndivuka, amalungu endiziva ukuba aqinile kwaye aqinile. Ingathi ndibanjelwe ngezikere kunye neebholithi.

Ngaphambi kokuba ndiphume ebhedini, ndiza kwenza izinto ezoluliweyo. Ukuphakamisa iingalo zam ngaphezu kwentloko yam kwaye emva koko ndifikelele kwiinzwane zam yinto elula ukuqala. Ngaphandle koko, ukuqhuba ngeSurya Namaskara (Iliso kuLanga A) yindlela entle yokukhululeka kusasa. Le mithambo yeyoga inceda ukukhulula uxinzelelo emqolo, esifubeni, nasemacaleni, kwaye ndihlala ndiziva ndomelele kakhulu emva kokugqibela.

Enye into endiyithandayo yeyoga yiBaddha Kon kunye neeacr; sana (Bound Angle Pose). Unokuziqhelanisa nokuma ngokuthe nkqo okanye ngelixa ungqengqile kwiziphumo ezifanayo ezilungileyo. Ndiyifumene le pose yokunceda iintlungu esinqeni nasemqolo.

Ukuhambisa umzimba wakho kuya kuwomeleza amalungu akho. Kwaye, ukufunda ukulawula ukuphefumla kwakho kuya kudala iindlela ezintsha zokulawula iintlungu zakho ze-AS.

Ukuphila kakuhle nesifo esinganyangekiyo njenge-AS kufuna umsebenzi, kodwa kubalulekile ukuba uhlale unethemba. Ukuba nethemba kuya kukukhuthaza ukuba uzame ngamandla kwaye uzame ngakumbi. Kuya kubakho ulingo kunye nempazamo- {textend} kodwa ungavumeli nakuphi na ukusilela kukuthintele ekubuyeni emdlalweni. Ungayifumana impendulo yakho kwintlungu.

Emva kweminyaka emininzi ndihlala ne-AS, ndingoyena mntu ndinako ukubakho. Ukukwazi ukwenza utshintsho oluncinci ixesha elide kuvumela iziphumo ezibi.

UJillian yi-yoga eqinisekisiweyo, i-tai chi, kunye nomqeqeshi we-qigong. Ufundisa iiklasi zabucala nezasesidlangalaleni kwiMonmouth County, eNew Jersey. Ngaphandle kwempumelelo yakhe kwicandelo elipheleleyo, uJillian ungummeli wesiseko seArthritis kwaye ebebandakanyeke kakhulu ngaphezulu kweminyaka eli-15. Okwangoku, uJillian uqhubeka nemfundo yakhe kwiYunivesithi yaseRutgers kuLawulo lwezoShishino. Izifundo zakhe zaphazamiseka ngequbuliso xa wayegula ngenxa ye-ankylosing spondylitis kunye nezifo ezingapheliyo. Ngoku ufumana i-adventure ngokuhambahamba kunye nokuhlola i-United States nakwamanye amazwe. UJillian uziva enethamsanqa ngokumfumana njengofundisi, enceda abantu abakhubazekileyo.