Nweɛnweɛn ne Mobility: Nsonsonoeɛ ne Sɛn, na Wo Hia Mu Deɛhen?

Fa wo nsa ka wo nansoaa na woasɔ nweɛnweɛn ahwɛ. Si fam kɔbɔ abɔfra bi nkɔmmɔdie na sɔre a wonnfa wo nsa nyɛ adwuma biara, na woasɔ mobility ahwɛ. Mmienu no di wɔn ho ho nanso wɔnyɛ nta, na sɛ wodi baako akyi wɔ ɛberɛ a wuhia baako foforɔ a, ɛno ne deɛ ɛma nnipa kɔ so yɛ kuntum a ɛmfa ho sɛ wɔteɛteɛ wɔn ho sɛn ara.

Mma yɛnkyerɛkyerɛ mu pefee, ɛfiri sɛ nsonsonoeɛ no sesa deɛ ɛsɛ sɛ woyɛ ankasa.

Nsɛm mmienu, adwuma mmienu

Nweɛnweɛn ne sɛdeɛ ɛyabea bɛtumi atene akɔ. Ɛyɛ tenten a ɛda hɔ kwa wɔ wo honam mu nneɛma mmrɛw mu, ɛyabea, ntini, ne nhama a atwa pɔ bi ho ahyia. Sɛ woso wo srɛ akyirikyiri ɛyabea mu na wote saa twetwe no a, woreyɛ nweɛnweɛn ho adwuma.

Mobility ne sɛdeɛ pɔ bi tumi kanyan yiye kɔ ne kwan nyinaa so, wɔ wo ankasa wo tumi ase. Ɛfa nweɛnweɛn ka ho, nanso ɛde ahoɔden, nhyehyɛeɛ, ne gyinaeɛ ka ho. Nweɛnweɛn ne baabi a wobɛtumi akɔ. Mobility ne sɛdeɛ wobɛtumi de wo ho akɔ hɔ na woasan aba, a gyinaeɛ wɔ kwan no nyinaa so.

Ei ne baabi a ɛsɛe nnipa. Wobɛtumi ayɛ nweɛnweɛnfoɔ nanso woannya mobility. Obi tumi nya tenten pii wɔ ɛyabea bi mu ɛberɛ a obi foforɔ rekanyan ne nan ama no, nanso ɔrentumi mma saa nan no nkɔ soro ankasa. Kwan no wɔ hɔ. Tumi a wode bɛyɛ adwuma no nni hɔ. Daa abrabɔ mu kanyan, sɔre firi fam, fa wo nsa ka adaka a ɛkorɔn, dane wo ho hwɛ baabi a wonhunu, ne nyinaa gyina mobility so.

Adɛn enti na ɛfata sɛ wodwene ho

Mobility pa yɛ biribiara mmrɛw komm. Sɛdeɛ Cleveland Clinic kyerɛ no, nweɛnweɛn ne kanyan kwan a ɛyɛ kɛsɛɛ boa wo ma wokanyan a ɛnnyɛ den, wonkuntum, wugyina yiye, na wo ano si akwanhyia a ɛbɛto wo so ase. Kanyan a wode wo ho hyɛ mu tumi boa mpanyimfoɔ mpo ma wɔnya kari pɛpɛ, deɛ ɛho hia kɛseɛ ma wogyina pintinn na wo wo ahotosoɔ wɔ wo nan so wɔ mfeɛ no mu.

Kanyan kwan no nso taa tew so bere a wodi mfeɛ kɔ sɛ woannhwɛ no yiye a. Ɛno nyɛ ɔsɛeɛ atemmuo, ɛyɛ nsa frɛ. Wɔbɔɔ pɔ no sɛ ɛnkanyan, na kanyan ne sɛdeɛ kɛseɛ ɛnya akwahosan. Mpɛn pii kuntum gye nneyɛeɛ a ɛyɛ daa na ɛyɛ brɛoo so so sen ahomegyeɛ.

Sɛdeɛ wobɛkyekyere baako biara

Ӗfiri sɛ wɔyɛ soronko enti, wɔgye nneɛma soronko so.

Sɛ wobɛkyekyere nweɛnweɛn a, dodow no ara wo teɛteɛ na woso mu. Mayo Clinic ka sɛ teɛteɛ ɛyabea akuw akɛseɛ no anyɛ kakra nnansa mmienu kɔsi mmiɛnsa wɔ nnawɔtwe biara mu. Di kan na wo ho yɛ hye kakra wɔ simma anum kɔ du a wode yɛ adwuma mmrɛw mu, ɛfiri sɛ wonteɛteɛ ɛyabea a ɛyɛ nwunu a, ɛbɛtumi ate. Kɔ teɛteɛ biara mu brɛoo kɔsi sɛ wobɛte twetwe a ɛyɛ mmrɛw, ɛnyɛ ɛyaw, na so mu bɛyɛ sɛ simma 30, na yɛ no mprenu kɔ mpɛn ɛnan wɔ ɛfa biara. Brɛoo na nkakra nkakra. Mma wonnsɛkasɛ.

Sɛ wobɛkyekyere mobility a, wokanyan pɔ no kɔ ne kwan so. Ɛha na kanyan a ɛyɛ adwumadeɛ ba mu:

• Nsa ne nan kanyan a ɛyɛ brɛoo na wɔhwɛ so.
• Lunge a ɛyɛ mmrɛw a wode wo nsa teɛ anaa wodane.
• Cat-cow ne akyi mmu afoforɔ.
• Squat a emu dɔ a wode wo ho hyɛ mu na wotena mu na wosɔre.
• Mmati kanyan ne kɔn dane a wode adwene yɛ.

Sɛdeɛ ɛte no ne nsɛnkyerɛnneɛ. Nweɛnweɛn adwuma yɛ komm dodow no ara. Mobility adwuma kɔ so kanyan. Nhyehyɛeɛ pa taa wɔ mmienu no bi, kanyan a ɛyɛ adwumadeɛ a ɛma wo ho yɛ hye na ɛsiesie wo pɔ, na akyiri so mu tenten a ɛma tenten tena ɛyabea mu.

Ɔkwan tiawa a wode bɛhyɛ aseɛ

Wonhia nhyehyɛeɛ pɔtee. Wohia simma kakra wɔ nna pii so.

1. Ansa na woayɛ adwuma no, yɛ simma kakra kanyan a ɛyɛ adwumadeɛ a ɛyɛ mmrɛw, ɛho ahyia, kɔn hwim brɛoo, squat brɛoo kakra, na akanyan pɔ no.
2. Adwuma no akyi, bere a ɛyabea ayɛ hye no, so teɛteɛ a ɛgyina komm bi mu ma baabi a wote sɛ ɛkyere paa. Pɛkyɛ, srɛ akyirikyiri, mmati, ne akyi atifi yɛ baabi a ɛtaa yɛ saa, titiriw sɛ wotena fam pii a.
3. Hwɛ baabi a ɛsi kwan. Kuntum yɛ nsɛm a ɛkyerɛ baabi a ɛsɛ sɛ wode wo simma yɛ adwuma.
4. Ma ɛnyɛ mmrɛw na ɛyɛ daa. Kakra wɔ nna pii so di mpɛn ɛbaako a ɛyɛ den so.

Kɔkɔbɔ baako a ɛyɛ nokware: mma wonnhyɛ kwan no nko. Sɛ teɛteɛ bi yɛ nnam, ɛkyere, anaa ɛma pɔ bi yɛ ya a, gyae. Na sɛ wugyae teɛteɛ a, kwan a woanya no taa yera, enti dwene ho sɛ ɔhwɛ a ɛkɔ so, ɛnyɛ nsiesie a wode yɛ pɛnkoro.

Bere a ɛsɛ sɛ wobɔ obi nkurɔ

Kuntum dodow no ara yɛ deɛ ɛyɛ ntaa na ɛyɛ adɔeɛ ma kanyan a ɛyɛ mmrɛw. Nanso ebi nte saa. Sɛ wowɔ ɛpɔ mu ɔyareɛ (arthritis), pira a atwa mu, ɛpɔ mu ɛyaw a ɛrekɔ so yɛ den, ɛkonyaa anaa nyaw, anaa kwan a ɛyera mpofirim a, kasa kyerɛ ɔdɔkota anaa nipadua aduruyɛni (physical therapist) ansa na woahyɛ mu. Aduruyɛni no bɛtumi akyerɛ wo akwanhyia ahen na ɛyɛ dwoodwoo sɛ woyɛ ho adwuma na ahen na ɛhia ahwɛyie kane, na ɔbɛtumi de nhyehyɛeɛ a wɔayɛ ama wo nipadua ama wo, ɛnyɛ deɛ wɔayɛ ama obiara.

Kanyan yiye nyɛ sɛ wobɛyɛ obi a ɔbobɔw ne ho. Ɛyɛ sɛ wobɛkora ahofadie a ɛyɛ mmrɛw a ɛnyɛ soronko a ɛma woyɛ nneɛma a wo daa hwehwɛ, bere tenten.

Nsɛm a Yɛgyee firii hɔ

• Mayo Clinic, Stretching: Focus on flexibility
• Cleveland Clinic, Benefits of Flexibility and How To Improve It
• Cleveland Clinic, Dynamic vs. Static Stretching: Is One Better?