Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

Ankylosing spondlitis

639 views

Published on

  • Be the first to comment

  • Be the first to like this

Ankylosing spondlitis

  1. 1. Exercises for Ankylosing Spondlitis ,udkbyksftax LikUMykfVl ds O;k;ke,udkbyksftax LikUMykbfVl eq[;r% jhM dh gM~Mh ij izHkko Mkyrk gSA tksfd ihB dh vdM+u dk ewy dkj.k gSA LikUMykbfVl dk eryc gS jhM+ dh gM~Mh ds tksMks+ esa“kksFk(Inflammation) gks tkuk vkSj tSl&2 “kksFk QSyrk gS] jhM dh sgM~fM;k¡ c<+us yxrh gS vkSj ckn esa gM~fM;k¡ vkil esa tqMusa yxrh gS]a +bldks ,udkbyksftax cksyrs gSa tks fd dej dh vdM+u dk ewy dkj.k gksrkgSA• A.S.eq[;r% dej ds uhps ls “kq: gksrk gS] vkSj Åij dh vksj c<+rk tkrk gSA tc ;g ihB dh jhM dks izHkkfor djrk gS] rc lk¡l ysus esa ijs”kkuh eglwl gksrh gSA• A.S. vU; tksMks+ ij Hkkh izHkko Mkyrk gSA• A.S.dk ewy mipkj O;k;ke gSA vki ges”kk ldzh; jgsaA• A.S.dk ;gh ewy ea= gS] D;ksfd O;k;ke tksMks+ ds vdM+u dks jksdrk a gSA• A.S. ds fuEufyf[kr O;k;ke gS%a &a) rSjuk A.S.dk lcls vPNk O;k;ke ekuk tkrk gSAb) vxj ejht dks xnZu esa nnZ gks rks rSjrs le; ekLd dk iz;ksx vo”; djsAac) cMk+ cky(Gym Ball) O;k;ke jhM dh gM~fM;ksa ds fy, vPNk ekuk tkrk gSAd) xgjh lk¡l dk O;k;ke vki ds QaQMks+ dh dk;Z djus dh {kerk dks s c<k+rk gSAe) dksf”k”k djsa fd vki ges”kk vPNh eqnzk cuk;s j[ksA ¼pyrs] cSBrs] a ysVrs ,oa dk;Z djrs le;½• fnu eaas ;k jkr esa l[r ;k dBksj xn~ns ij gh lks;sA a• jkr esa lksrs oDr ;fn dej esa nnZ eglwl gks rks nnZ uk”kd nok dk iz;ksx djsa ftlls csgrj uhan vk;s]a vkSj lqcg ihMk+ jfgr O;k;ke dj ldsA a• >qdus ls cpsa] dksbZ ,slk dk;Z u djsa ftlls dej dks eksMuk iMs+ rFkk + [ksy&dwn ls [kqn dks nwj j[ksA a• fdlh ,slh izfdz;k ls cpsa ftlesa fxjus dk Mj gksA
  2. 2. fu;af=r f[kpko%&• ,d nhoky ds lkis{k vius ,aMh vkSj dwYgs dks lVkdj [kMs+ gks tk;sA• nhoky ds lgkjs [kMs+ gksdj vius da/kksa ds fdukjksa dks lVkrs gq, da/kks dks lery djus dh dksf”k”k djsa vkSj viuh BqM~Mh dks uhps dh vksj j[ksA /khjs ls lj ls nhoky dks nck;s]a dqN le; rd ¼5 lsdM½ :ds a sa fQj 10 ckj nksgjk;sAa• viuh Hkqtkvksa dks lkeus vkSj Åij dh vksj mBkus ds lkFk dksguh dks lh/kk djsa rFkk viuh Hkqtkvksa dks dku ls lVk gqvk ,oa v¡xBksa dks w nhoky dh rjQ j[kaaA ik¡p ¼5½ fxuus rd :ds fQj iqu% “kq:vkrh eqnzk s esa vk tk;sa vkSj bldks 5 ckj nksgjk;sA acSBusa dk O;k;ke%&• ;g O;k;ke lnSo fdlh dBksj dqlhZ ;k LVwy ij cSBdj djuk pkfg,] ftlls vki ds “kjhj ds fupys fgLls dks vPNs ls fLFkjrk fey ldsA• bl izdkj cSBs ftlls vki ds iSjksa vkSj ?kqVuksa ds chp nwjh cuh jgs] d¡/ks dwYgksa ls FkksMk vkxs dh vksj j[ks]a dwYgksa dkas lkeus dh vksj j[ksa vkSj bl eqnzk dks fujarjrk ds lkFk cuk;s j[ksa ftlls vki lHkh fdz;kvksa dks vklkuh ds lkFk dj ldsA axgjh lk¡l dk O;k;ke%&• vius gkFkksa dks lhus ls lVk dj j[ksa Bhd dej ds Åij /khjs&/khjs ukd ds }kjk lk¡l dks [khaprs gq, QsQMkaas+ esa Hkjaa]s vki vius lhus dks Åij ,oa ckgj dh vksj QSyrk eglwl djsxA vki vius isV vkSj a as mudh ek¡lisf”k;ksa dks Hkh QSyrk gqvk ik;saxs lk¡l dks vUnj djus ds nkSjkuA• eq[k ds }kjk viuh lk¡l dks /khjs ls NksM]sa vki eglwl djsxsa fd vkidk lhuk uhps vkSj vUnj dh rjQ tk jgk gSA lk¡l dks NksM+rs gh vkidk isV iqu% vUnj dh rjQ ¼lkekU; voLFkk esa gks½ tk;sxkA• bl O;k;ke dks vki ihB ds cy l[r ,oa lery oLrq ij ysVdj ? kqVuksa dks eksMdj dj ldrs gS] ¼tehu ij dBksj fcLrj ij½ bldks 5 + ckj nksgjk;aAs• bl O;k;ke dks djrs oDr dksbZ my>u ;k ijs”kkuh eglwl djsa rks bl O;k;ke dks jksd naAs• viuh lk¡lksa dks O;k;ke djrs oDr u jksdsA ada/ks dk O;k;ke%&
  3. 3. • vius da/ks dks /khjs&/khjs xksy vkdkj esa ?kqek;sA bu fcUnqvksa dks /;ku esa a j[krs gq,A ¼vkxs] Åij] ihNs ,oa uhps½A• 5 ckj nksgjk;sA axnZu dk O;k;ke%&egRoiw.kZ fcUnq%&• xnZu ds lHkh O;k;ke /khjs vkSj vkjke ds lkFk dja]s flj ij fdlh Hkh izdkj dh rkdr ,oa >Vdk u nsA a• xnZu dks xksykdkj u ?kqek;saA• BqM~Mh dks uhps djs vkSj vius nkfgus da/ks dks ns[krs gq, flj dks /khjs vkSj vkjke ds lkFk ?kqek;s]a tc rd fdlh izdkj dk ruko u eglwl djsaA fQj xnZu dks mlh voLFkk esa 5 ls 10 lsdaM rd jksdA mlds ckn s s vius flj dk]s ck¡;s da/ks dks ns[krs gq, /khjs ls ck¡;h vksj ?kqek;as vkSj 5 ls 10 lsdM rd :dsA sa a• bl O;k;ke dks nksuksa rjQ 2 ls 3 ckj nksgjk;saA• fcuk BqM~Mh dks mBk;s gq, vius flj dks bl rjg >qdk;sa fd vki dks nkfguk dku uhps dks tkrs gq, vkids nkfgus da/ks dh vksj tk,A• bl eqnzk dks 5 ls 10 lsdM rd cuk, j[kas vkSj fQj vkjke ds lkFk sa vius flj dks lh/kk djrs gq, e/; esa ys vk;sA a• blh rjg ck¡;h vksj nksgjk;sA a• ,d xgjh lk¡l ysdj ruko dks de djus dh dksf”k”k djsA a• bl O;k;ke dks fnu esa 2 ls 3 ckj djsA adej dk O;k;ke%&• ihB ds cy ysV tk;sa vkSj ?kqVuksa dks eksM+ ys rFkk iSj dks t+ehu ij fVdk ysa gkFkksa dks “kjhj ls lVk dj j[ksA vius dwYgs dks /khjs ls mBk;sa a fcuk ihB dks eksMs+ gq,A vki dwYgs ij dlko eglwl djsxsA bl eqnzk a dks 10 ls 15 lsdM rd cjdjkj j[ks]a fQj /khjs ls ihB dks uhps dh sa vksj ys vk;sA bl O;k;ke dks 5 ls 10 ckj nksgjk;sA a a• isV ds cy ysVdj vius gkFkksa dks vius ls nwj djrs gq, vkxs dh vksj QSyk;aA vius nksuksa dwYgksa dks t+ehu ds Åij j[ksa vkSj xnZu dks lh/ks s
  4. 4. djds lkeus t+ehu dks ns[ksA vius nkfgus iSj dks vkSj ck¡;s gkFk dks a Åij dh vksj mBk;sA blh rjg nwljh rjQ nksgjk;sA a a• bl O;k;ke dks 5 ls 10 ckj nksgjk;sA a• t+ehu ij ihB dks lh/kk j[kdj fnoky ds lgkjs nksuksa iSjksa dks QSykdj cSBA fQj nksuksa ?kqVuksa dks vk/kk eksM+ ysa vkSj ,d jksy rkSfy;k ysdj s nksuksa iatksa esa Q¡lk dj viuh vksj /khjs&/khjs [khaprs gq, ?kqVukas dks lh/kk djsaA ftls vki vius uhps dh tk¡?k ij f[kpok eglwl djsxsa vkSj bl eqnzk esa 10 ls 20 lsdsaM rd jgsA fQj /khjs&/khjs iqu% iSjksa dks eksM+ ysA a a ruko eglwl gksus ij ,d vkjkenk;d xgjh lk¡l ysA a• vius vki dks ?kksMsa dh eqnzk esa Mkys fQj lj dks mBkrs gq, lkeus dh vksj ns[kas vkSj /khjs ,oa vkjke ls viuh ihB dks Åij dh vksj mBk;sA a ihB dks mBkrs le; lk¡l dks vanj ys fQj lk¡l dks NksM+rs gq, ihB dks lkekU; voLFkk es ys vk;saA• bl O;k;ke dks 5 ls 10 ckj nksgjk;sA ank;sa ;k ck¡;s rjQ >qduk%&• ,d l[r dqlhZ ds Åij cSBs mlds lkFk viuh jhM dh gM~Mh dks Åij dh rjQ c<+krs gq, lh/kk djsa ¼lh/ks rudj cSB½] vius Åijh /kM+ dks s nkfgus vksj >qdk;sa ftlls vki viuh ck¡;h rjQ f[kapok eglwl djsxsaA• bl eqnzk dks 5 ls 10 lsdsM rd cjdjkj j[krs gq, /khjs ls Åij dh a vksj mBs vkSj lh/ks gks tk;sA a• blh rjg ck¡;h vksj nksgjk;sA a• bl O;k;ke dks 2 ls 5 ckj nksuksa rjQ nksgjk;sA ¼;g O;k;ke [kMs+ a gksdj Hkh dj ldrs gS½A adwYgk eksMuk%& +• psgjs dks lkeus j[krs gq, lk¡l dks ckgj fudkys vkSj vius Åijh /kM+ dks nkfguh vksj >qdk;aas tc rd dksbZ ruko u eglwl gks vkSj bl eqnzk dks 5 ls 10 lsdsaM rd cjdjkj j[ksA a• lk¡l djs vanj ysa vkSj ihB ¼dej½ dks vkjke nsrs gq, okil “kq:vkr dh eqnzk esa okil vk;s]a blh rjg ck¡;h vksj nksgjk;sA a
  5. 5. • bl O;k;ke dks nksuksa rjQ 2 ls 5 ckj nksgjk;saAdej dk O;k;ke%&• ihB ds cy ysV tk;sa vkSj ?kqVuksa dks eksM ysa rFkk iSj dks tehu ij a fVdk ysa nksuksa gkFkksa dks “kjhj ds lkFk lVkdj j[ksaA vius dwYgksa dks /khjs ls mBk;s fcuk jhM dks eksMs+ gq,] ,slk djus ls vki dwYgs ij dlko eglwl djsaxA s• bl eqnzk dks 10 ls 15 lsdsM rd cjdjkj j[ksA fQj lgtrk ds lkFk a a ihB dks uhps dh vksj ykrs gq, t+ehu ij fVdk nsA le; dks /khjs&/khjs] a vH;kl djrs gq,] 60 lsdsM rd c<k+;A a s• isV ds cy ysVdj vius gkFkksa dks vius ls nwj djrs gq, vkxs dh vksj QSyk;aA vius nksuksa dwYgs t+ehu ij fVdk ns]a vkSj xnZu dks lh/kk j[krs s gq, lkeus t+ehu dks ns[ksa rFkk vius nkfgus iSj vkSj ck¡;s gkFk dks Åij dh vksj mBk;sA a• 5 ls 10 lsdsaM rd :dsaA• fQj iqu% “kq:vkrh eqnzk esa lgtrk ds lkFk okil ykSVs blh izdkj nwljh rjQ djaA ¼c¡k;k iSj ,oa nkfguk gkFk½A s• bl O;k;ke dks 5 ls 10 ckj nksgjk;sA a• t+ehu ij ihB dks fVdkrs gq, nksuksa iSjksa dks lh/kk j[kdj cSB]s fQj nksuksa ?kqVuksa dks vk/kk eksMdj ,d jksy rkSfy;k ysdj mls iatksa esa + Qalk;sa vkSj gkFkksa dks lh/kk j[kdj iSjks dks /khjs&/khjs lh/kk djsA a• ftlls tk¡?kksa ij f[kapok eglwl u gksA• bl eqnzk esa 10 ls 20 lsdM rd jgsAfQj iqu% ?kqVuksa dks eksM+ ys ruko sa a eglwl gksus ij xgjh lk¡l ysa ftlls ruko esa deh vk;sxhA 5 ls 10 ckj nksgjk;sA a• vius vki dks ?kksMs+ dh eqnzk esa Mkydj fQj flj dks mBkrs gq, lkeus ns[ksa vkSj /khjs ,ao lgtrk ls viuh ihB dks Åij dh vksj mBk;saA• ihB dks mBkrs oDr lk¡l dks vUnj ysa ,oa lk¡l dks NksM+rs gq, ihB dks okil “kq:vkrh eqnzk es ysa vk;aA s• 5 ls 10 ckj bl O;k;ke dks nksgjk;sA a

×