Zochita Zolimbitsa Thupi Zomwe Zingathandize Kuchiritsa Diastasis Recti

Zamkati

• Momwe Mungachiritsire
• TVA Mpweya
• Milatho
• Chombo cha TheraBand Arm
• Zala Zam'manja
• Chidendene Slides
• Ngale
• Onaninso za

Pa mimba, thupi lanu limadutsa zambiri Zosintha. Ndipo ngakhale mukukhulupirira zomwe ma tabloid amakukhulupirirani, chifukwa cha mamas atsopano, kubereka sizitanthauza kuti chilichonse chimabwerera mwakale. (Sizowonekeranso kuti mubwererenso kulemera kwanu musanakhale ndi pakati, monga wolimbikitsira thupi Emily Skye akutsimikizira pakusintha kwachiwiri kumeneku.)

M'malo mwake, kafukufuku akuwonetsa kuti kulikonse kuyambira gawo limodzi mpaka awiri mwa atatu aliwonse amadwala matenda omwe amapezeka pambuyo pa pakati otchedwa diastasis recti, momwe minofu yanu yakumanzere ndi yakumanja imasiyana.

Mary Jane Minkin, MD, pulofesa wa zachipatala wa obstetrics, gynecology, and reproductive sciences pa yunivesite ya Yale Mary Jane Minkin anati: "Zimatithandiza kuti tikhale olunjika komanso kuti tigwire mimba."

Tsoka ilo, ndi mimba, minofu iyi iyenera kutambasula pang'ono. "Mwa amayi ena, amatambasula kuposa ena ndipo mpata umapangidwa. Zomwe zili m'mimba zimatha 'kutulutsa" pakati pa minofu, ngati chotupa, "akutero.

Nkhani yabwino ndiyakuti mosiyana ndi chophukacho, pomwe matumbo anu amatha kutuluka thumba la hernia ndikukhazikika, sizimachitika ndi diastasis, a Dr. Minkin akufotokoza. Ndipo diastasis siimakhala yopweteka (ngakhale mutha kumva kupweteka kwakumbuyo ngati minofu yanu ikutambasulidwa ndipo isagwire momwe imachita). Komabe, koma ngati mukuvutika, mutha kuwoneka oyembekezera ngakhale miyezi ingapo mutakhala ndi mwana wanu, zomwe zitha kukhala zakupha amayi atsopano.

Izi ndi zomwe zidachitikira Kristin McGee, mlangizi wa yoga ndi Pilates ku New York, atabereka ana amapasa. "Miyezi ingapo nditabereka, ndinali nditachepa kwambiri, koma ndinali ndi thumba pamwamba pamimba panga ndikuwoneka wamimba, makamaka kumapeto kwa tsikuli."

Dr. Minkin akunena kuti amayi omwe amanyamula mapasa amatha kukhala pachiwopsezo chowonjezereka cha diastasis recti, chifukwa minofu imatha kutambasulidwa kwambiri.

Momwe Mungachiritsire

Nkhani yabwino? Ziribe kanthu momwe zinthu ziliri, pali njira zina zomwe mungatengere- komanso asanabadwe kuti athandize kupewa (kapena kuthana ndi) diastasis.

Choyamba, kuti mupitirize kutambasula pang'ono, yesetsani kukhala pafupi ndi thupi lanu labwino musanakhale ndi pakati ndikuyesera kuti mukhalebe ochepera omwe madotolo anu amakulimbikitsani mukakhala ndi pakati, akutero Dr. Minkin.

Ngati mukuvutikabe ndi diastasis pakatha chaka, Dr. Minkin akunena kuti mungathe kuganiziranso za kuchitidwa opaleshoni kuti musokerenso minofu pamodzi-ngakhale, akunena kuti izi sizofunikira 100 peresenti. "Si ngozi yathanzi, ndiye kuti palibe vuto lililonse kunyalanyaza izi. Zimangofika chifukwa chakuvutitsani nacho."

Kukhala wathanzi kungathandizenso. Zochita zambiri zolimbitsa thupi (asanayambe, panthawi, komanso pambuyo pa mimba) zimagwira ntchito kulimbikitsa minofu ya rectus, kulimbana ndi kutambasula komwe kungatheke. Ndi zida zoyenera zochitira masewera olimbitsa thupi, McGee akuti adatha kuchiza diastasis yake popanda opaleshoni.

Muyenera kukhala osamala kuti muziyang'ana pazomwe zingakuthandizeni kukulimbikitsani ndi kukuchiritsani mu otetezeka njira. "Pomwe mukuchiritsa diastasis yanu, muyenera kupewa masewera olimbitsa thupi omwe amapangitsa kuti m'mimba mukhale opanikizika kwambiri ndipo angayambitse mimba kapena dome," akutero McGee."Zikopa ndi matabwa ziyenera kupewedwa mpaka mutha kusunga abs yanu ndikupewa kulumikizana." Mukufunanso kupewa ma backbends kapena chilichonse chomwe chingayambitse mimba kutambasula, akutero.

Ndipo ngati muli ndi diastasis, onetsetsani kuti mukukoka nawo limodzi ngakhale pazochitika za tsiku ndi tsiku (ndipo samalani mukawona kuti mayendedwe ena akukuvutitsani), akutero McGee. Koma mutalandira kuwala kobiriwira kuchokera ku ob-gyn wanu (nthawi zambiri pafupifupi milungu inayi kapena isanu ndi umodzi pambuyo pobereka), azimayi ambiri amatha kuyamba kuchita milatho ya m'chiuno ndipo amasuntha kuchokera ku McGee omwe cholinga chake ndi kukhazikitsa midsection ndikuchiritsa diastasis mu njira yosavuta, yothandiza.

TVA Mpweya

Momwe mungachitire: Khalani kapena mugone pansi ndikulowetsa mpweya m'mphuno mmbuyo mmbuyo ndi mbali zonse za m'chiuno. Pamalopo, tsegulani pakamwa ndikutulutsa mawu "ha" mobwerezabwereza kwinaku mukuyang'ana nthiti zokokerana ndi chiuno chochepa.

Chifukwa chiyani zimagwira ntchito: "Izi ndizofunikira kwambiri chifukwa mpweya umalumikizidwa kwambiri, ndipo ukakhala ndi mwana, nthiti zako zimatseguka kuti zipange malo," akutero McGee. (Re-) kuphunzira kupuma ndi diaphragm kumalola kuti malowo ayambe kubwererana, akutero.

Milatho

Momwe mungachitire: Gonani moyang'anizana ndi mawondo opindika, m'lifupi mwake motalikirana, mapazi opindika (kokerani zala ku mapiko ndi kuchoka pansi), mikono ndi mbali. Lumikizani abs mkati ndi kukanikiza pansi kupyola zidendene kuti mukweze chiuno mmwamba (peŵani kubweza kumbuyo), kufinya glutes. Ikani mpira pakati pa ntchafu ndikufinya kuti muwonjezere zovuta.

Chifukwa chiyani zimagwira ntchito: "Mu milatho, n'zosavuta kukokera mimba pa msana ndi kupeza chiuno ndale," akutero McGee. Kusunthaku kumalimbitsanso chiuno ndi glutes, zomwe zitha kuthandiza kuthandizira dera lathu lonse.

Chombo cha TheraBand Arm

Momwe mungachitire: Gwirani TheraBand kutsogolo kwa thupi pamtunda wa phewa ndikuchotsani bandiyo kwinaku mukukweza mimba ndikukweza nthiti pamodzi. Bweretsani gulu pamwamba kenako bwererani pamlingo wa phewa ndikubwereza.

Chifukwa chiyani zimagwira ntchito: "Kugwiritsa ntchito gululi kumatithandiza kuchita nawo bwino ndikumva m'mimba mwathu," akutero McGee.

Zala Zam'manja

Momwe mungachitire: Kugona kumbuyo, kwezani miyendo yanu patebulo ndikukwera ma digiri 90. Dinani zala zanu pansi, ndikusinthana miyendo.

Chifukwa chiyani zimagwira ntchito: "Nthawi zambiri timakweza miyendo yathu kuchokera ku chiuno kapena quads," akutero McGee. "Kusunthaku kumatithandiza kuti tigwirizane kwambiri ndikumva kulumikizana kotero kuti tikhale olimba pakatikati pathu pamene timasuntha miyendo yathu."

Chidendene Slides

Momwe mungachitire: Kugona kumbuyo ndi miyendo yokhotakhota, pang'onopang'ono kutalikitsa mwendo umodzi patsogolo pa mphasa, kuyikweza pamwamba pake, kwinaku mukukhalabe m'chiuno ndipo matumbo akuyandikira. Bweretsani mwendowo ndikubwereza mbali inayo.

Chifukwa chiyani zimagwira ntchito: "Tikachita izi, timayamba kumva kutalika kwa miyendo yathu ndikulumikizana ndi pachimake," akutero McGee.

Ngale

Momwe mungachitire: Gona mbali ndi m'chiuno ndi mawondo akuwerama pa madigiri 45, miyendo zakhala zikuzunza m'miyoyo. Kuyanjana pamapazi, kwezani bondo lakumtunda mwamphamvu osasuntha m'chiuno. Musalole mwendo wapansi kusuntha kuchoka pansi. Imani kaye, kenako bwererani pamalo oyambira. Bwerezani. Ikani gulu kuzungulira miyendo yonse pansi pamabondo kuti muwonjezere zovuta.

Chifukwa chiyani zimagwira ntchito: "Ntchito yogona m'mbali ngati clams imagwiritsa ntchito obliques ndikulimbitsa chiuno ndi ntchafu zakunja," akutero McGee.

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