Fa'amalositino: E faigofie ona o'o i le mausa leaga o le le lelei/le sa'o le tu'u, ae maise lava i le galuega lea e o'o ai se tagata i totonu o le tootoo ma fa'aauau pea e aunoa ma le mafaufau i lona tu. Seiloga ua amata ona oo mai le le mautonu ma le tiga e amata ona mafaufau tagata i le mea e mafua ai faafitauli. E masani ona aofia ai:
Latou te le iloa o nei faafitauli uma e mafua mai i le nofo umi ma le faʻataʻitaʻiina o le tuʻu le talafeagai. Tagata taʻitoʻatasi o loʻo faʻataʻitaʻiina le tu lelei:
O le nofouta i le tulaga sa'o o le laasaga muamua lea i le mafai ona tausia. A e lagona ua amata ona pi'opi'o le ivi, tau'au, po'o le luelue i tua, taofi ma fa'aalu sina taimi e toe fa'afo'i le tino i le fa'aoga sa'o.
Mataupu
O le tu saʻo o lona uiga o le nofo, tu, poʻo le savali i se tulaga e itiiti pe leai se faʻalavelave i maso o le tino ma ligaments. Tulaga nofo lelei o lona uiga:
O faʻamalositino faʻamalositino o le a fesoasoani e faʻamalosia ai tua, ua, ma tauau. Latou te fesoasoani foi e fai ma faamanatu mo le faatumauina o le tu lelei i le aso atoa.
Pe a nofo i lalo mo ni taimi uumi, e matele ina tuputupu aʻe tagata taʻitoʻatasi tauau fa'apa'u. E mafua ona o le le paleni o maso i le ua ma le pito i luga. O maso fa'apitoa i le ua, aemaise le pectoralis major ma laititi, e fa'apuupuu ma fufusi. O isi maso i le pito i luga, o le trapezius, latissimus dorsi, ma rhomboids, vaivai ma faʻaloloa. O nei maso e mafai ona faʻaosofia e ala i le faʻaloloa i le aso atoa.
O le isi faamalositino mo le aloese mai tauau lapotopoto/fa'apa'u.
Tulaga ulu i luma, aka o le ua, e mafai ona atiaʻe. O lo'o ua fautuaina i le aso atoa.
O le trapezius o se vaega maso tele i le pito i luga o le ogatotonu o le tua ma le ua. O le trapezius e nafa ma le faʻanofoina o lau tauau ma faʻalautele le ua. O le fa'aloaloa pea o nei maso o le a fesoasoani e fa'atumauina lelei le tu.
O lenei fa'amalositino e mafai ona fesoasoani e fa'atumauina le fa'aogaina o tua ma tauau. E mafai ona faia lenei mea i le nofo pe tu.
Doing these posture exercises at your workstation regularly will help improve and maintain tū lelei and minimize the risk of back, neck, and shoulder pain.
Muscle building isn’t only for bodybuilders and athletes. Everyone can benefit from building their Lean Body Mass for long-term health. It is crucial to monitor Lean Body Mass changes by having body composition measured. Body composition analysis divides the body’s weight into various components.
Fausiaina Lean Body Mass o se tupe fa'afaigaluega i le lumana'i o le tino. O le tele o le LBM e fausia, o le tele foi lea o le faʻaagaga pe a manaʻomia e le tino. Ae a'o le'i fa'aopoopoina le polotini lulu ma ta'aloga tetee i le fa'atonuga o aso ta'itasi, e tatau ona i ai se fuafuaga. O le laasaga muamua i le fausiaina o le tino ola maloloina o le fuaina lea pe o le a le tele o loʻo iai i se suʻesuʻega o le tino.
Biswas A, Oh PI, Faulkner GE, et al. Taimi Sedentary ma Lona Sosaiete ma le Tulaga lamatia o Fa'ama'i, Maliu, ma Falema'i i Tagata Matutua. Ann Intern Med. 2015;162:123-132. doi:10.7326/M14-1651. Na maua ia Ianuari 7, 2017.
Ergonomics mo Nofo Faaumiumi. UCLA Spine Center Upega tafaʻilagi. spinecenter.ucla.edu/ergonomics-prolonged-sitting. Avanoa Ianuari 7, 2017.
Florido R, Michos E. Fa'ama'i Nofo: Siitia Lou Ala i se Loto Soifua Maloloina. US News & World Report. health.usnews.com/health-news/patient-advice/articles/2015/09/14/sitting-disease-moving-your-way-to-a-healthier-heart. Faʻasalalau Setema 14, 2015. Avanoa Ianuari 7, 2017.
Fortner, Miles O et al. "Togafitiga o le 'slouchy' (hyperkyphosis) faʻatasi ma le chiropractic biophysics®: o se lipoti faʻapitoa e faʻaogaina ai se polokalame toe faʻaleleia o ata faʻata multimodal. Journal of Physical Therapy Science vol. 29,8 (2017): 1475-1480. doi:10.1589/jpts.29.1475
Levine JA. O a ni a'afiaga o le nofo tele? Mayo Clinic Upega tafaʻilagi. www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005. Faʻasalalau Setema 4, 2015. Avanoa Ianuari 7, 2017.
O'Connor B. Sitting Disease: The New Health Epidemic. Le upega tafaʻilagi a Chopra Center. www.chopra.com/articles/sitting-disease-the-new-health-epidemic. Avanoa Ianuari 7, 2017.
Wolfe, Robert R. "O le matafaioi le talisapaiaina o maso i le soifua maloloina ma faʻamaʻi." The American journal of clinical nutrition vol. 84,3 (2006): 475-82. doi:10.1093/ajcn/84.3.475
Faʻataʻitaʻiga Tomai o Faʻataʻitaʻiga
O faʻamatalaga o loʻo i luga "Faʻavae Faʻamalositino e Fai I Le Galue"E le o fa'amoemoe e sui ai se mafutaga ta'ito'atasi ma se fa'apolofesa fa'alesoifua maloloina agava'a po'o se foma'i laiseneina ma e le o se fautuaga fa'afoma'i. Matou te fa'amalosia oe e fai fa'ai'uga fa'alesoifua maloloina e fa'atatau i au su'esu'ega ma faiga fa'apaaga ma se tagata tomai fa'apitoa tau soifua maloloina.
Blog Fa'amatalaga & Va'aiga Talanoaga
O matou fa'amatalaga lautele e fa'atapula'a ile Chiropractic, musculoskeletal, vaila'au fa'aletino, soifua maloloina, fa'asoa etiological fa'alavelave viscerosomatic i totonu o fa'ata'ita'iga fa'apitoa, somatovisceral reflex fa'ata'ita'iga fa'amanino, fa'alavelave fa'aletonu, fa'afitauli ma'ale'ale o le soifua maloloina, ma/po'o tala fa'afoma'i aoga, autu, ma talanoaga.
Matou te tuuina atu ma tuuina atu felagolagomai falema'i faatasi ai ma tagata tomai faapitoa mai matata eseese. O fa'apitoa ta'ito'atasi e fa'atonutonuina e la latou fa'apolofesa lautele o fa'ata'ita'iga ma a latou pulega fa'atulafonoina. Matou te fa'aogaina tulafono fa'alesoifua maloloina ma le soifua manuia e togafitia ma lagolago ai le tausiga o manu'a po'o fa'aletonu o le musculoskeletal system.
O a matou vitiō, pou, mataupu, mataupu, ma malamalamaga e aofia ai mataupu tau falemaʻi, mataupu, ma mataupu e fesoʻotaʻi ma tuusaʻo pe le tuusaʻo le lagolagoina o la matou faʻataʻitaʻiga masani.*
O lo matou ofisa sa taumafai lava e tu'uina atu fa'amatalaga lagolago ma ua fa'ailoa mai su'esu'ega su'esu'ega talafeagai po'o su'esu'ega e lagolagoina a matou pou. Matou te saunia ni kopi o lagolagoina suʻesuʻega suʻesuʻega avanoa i tulafono faʻatonutonu laupapa ma tagata lautele pe a talosagaina.
Matou te malamalama o matou aofia ai mataupu e manaʻomia se faʻaopopo faʻamatalaga o le auala e ono fesoasoani ai i se faʻapitoa tausiga fuafuaga poʻo togafitiga togafitiga; o lea, ia toe talanoaina le mataupu mataupu i luga, faʻamolemole lagona le saoloto e fesili Dr. Alex Jimenez, DC, pe faʻafesoʻotaʻi i matou 915-850-0900.
Ua matou o mai e fesoasoani ia oe ma lou aiga.
faamanuiaga
Dr. Alex Jimenez D.C., MSACP, RN*, CCST, IFMCP*, CIFM*, atn*
imeli: faiaoga@elpasofunctionalmedicine.com
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Texas DC Laisene # TX5807, New Mexico DC Laisene # NM-DC2182
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Tulaga Fa'atasi: Laisene Tele-Setete: Fa'atagaina e Fa'ata'ita'i i totonu 40 States*
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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