Chiritsani Diastasis Recti: Zochita za Amayi Atsopano

Zamkati

• Zimayambitsa chiyani?
• Zolimbitsa thupi zochiritsa diastasis recti
• Zochita 1: Kupuma kwakanthawi
• Zochita Zachiwiri: Maimidwe oyimilira
• Zochita 3: Bridge pose
• Mipata yanu ndi iti?
• Ndi chiyani china chomwe muyenera kudziwa?
• Chiwonetsero
• Kuchokera kwa akatswiri athu

Minofu imodzi imakhala iwiri… mtundu wa

Thupi lanu liri ndi njira zambiri zokudabwitsani inu - ndipo kutenga pakati kumatha kukupatsani zodabwitsa kwambiri kuposa zonse! Kulemera, msana wowawa kwambiri, mawere akutuluka, ndi kusintha kwa khungu ndizofanana pamiyezi isanu ndi inayi. Chimodzimodzinso vuto losavulaza koma losafunikira lotchedwa diastasis recti.

Diastasis recti ndikulekanitsa kwa minofu yam'mimba yapakati pakatikati, yotchedwa "abs" yanu. Kutuluka kwanu kumapangidwa ndi matumba awiri ofananira kumanzere ndi kumanja kwa torso yanu. Amathamanga pakatikati pamimba kuchokera pansi pa nthiti yanu mpaka fupa lanu la pubic. Minofu imeneyi imalumikizana ndi kachingwe kotchedwa linea alba.

Zimayambitsa chiyani?

Kupsyinjika kwa mwana yemwe akukula - wothandizidwa ndimatenda a hormone relaxin, omwe amachepetsa minofu ya thupi - kumatha kupangitsa kuti abwenzi anu akhale osiyana ndi linea alba. Izi zimapangitsa kuti bulge iwoneke pakatikati pamimba mwanu. Ma diastasis recti ena amawoneka ngati okwera, koma nthawi zambiri amakhala ndi "pooch" wachikale.

Zolimbitsa thupi zochiritsa diastasis recti

Nkhani yabwino ndiyakuti mutha kuchiritsa ma diastasis recti ndi machitidwe ena ofewa koma othandiza. Kubwezeretsanso abambo anu musanabadwe kumatha kutenga ntchito ina, komabe.

Ilene Chazan, MS, PT, OCS, FAAOMPT, ali ndi pafupifupi kotala la zaka zana ngati wophunzitsa komanso wothandizira thupi. Mu studio yake ya Jacksonville, Ergo Body, wawona milandu yambiri ya diastasis recti.

"Cholimbitsa thupi changa choyamba kwa anthu omwe ali ndi diastasis recti ndikuphunzira njira zopumira bwino," akutero Chazan. "Izi zikutanthauza kuphunzira kuphunzira kutsogolera mpweya kuzunguliridwa ndi digrii 360 ya chifundacho."

Chophimbacho ndi minofu yayikulu, yolimba yomwe imakhala pansi pa nthiti. Imasiyanitsa ntchafu yanu, kapena mapapo ndi mtima, kuchokera m'mimba mwanu. Moyenera, iyo ndi oyandikana nayo - minofu yodutsa m'mimba - khazikitsani maziko anu olimba. Khola lokhazikika limateteza msana wanu ndipo limalola kuyenda kwamiyendo ndi miyendo kwathunthu.

Zochita 1: Kupuma kwakanthawi

Kuchita mopepuka mwachinyengo kwa kupuma mwakuseka kumayamba mwagona chagada. Ikani manja anu pamwamba pa nthiti yanu yakumunsi ndikukoka.

"Muzimva kuti diaphragm imapangitsa nthiti zapansi kukulira m'manja mwanu, makamaka mpaka mbali," akutero Chazan. Mukamatulutsa mpweya, yang'anirani kutenga kachakudya kanu, ndikupanga zomwe Chazan amatcha "corset effect."

Mukakhala ndi chidaliro kuti mukupumira mu diaphragm yanu, pitirizani kuchita zolimbitsa thupi ziwiri zotsatira.

Zochita Zachiwiri: Maimidwe oyimilira

Tangoganizirani momwe masewera olimbitsa thupi kusukulu yasekondale akadakhalira bwenzi mutadziwa zamayimidwe a pushups. Zochita izi zitha kuthandiza kuchiritsa ma diastasis recti ndikukupatsani thupi lakumtunda lakumtunda komanso kutsitsa kwa thupi nthawi zonse.

Imani moyang'anizana ndi khoma lalitali mikono ndi mapazi anu m'chiuno-mulifupi popanda. Kuyika manja anu mosakhoma kukhoma, inhale. "Limbikitsani mpweya kuti utsike kwambiri m'mapapu," akutero a Chazan. "Lolani kuti nthitizi zikule mozungulira m'malo mololeza mpweya kuti uzitulutsa m'mimba modzikuza."

Pa exhale, jambulani mimba yanu mwamphamvu moyang'ana msana wanu. Kulola mikono yanu kugwada, kudalira khoma pakhosi lanu lotsatira. Kokani kutali ndi khoma pa exhale ndikuyambiranso malo owongoka.

Zochita 3: Bridge pose

Kuchita masewera olimbitsa thupi kwambiri ndi gawo lodziwika bwino la yoga, Bridge pose (kapena Setu Bandha Sarvangasana, ngati mungakonde ku Sanskrit).

Kuti muyambe Bridge Bridge, gonani kumbuyo kwanu ndi msana wanu mutapanikizika pansi. Phazi lanu liyenera kukhala lathyathyathya ndi mawondo anu ogwada. Ikani manja anu m'mbali mwanu ndi manja anu akuyang'ana pansi. Lembani pang'onopang'ono, pogwiritsa ntchito kupuma kwanu.

Pamalo otulutsira mpweyawo, pendeketsani m'chiuno mpaka kudenga mpaka thupi lanu litakhazikika mowongoka ndi mawondo anu ndipo malo anu phewa ali otsika kwambiri. Limbikitsani mokoma pamene mukuyimilira, ndikutulutsa, pang'onopang'ono gubuduzirani msana pansi.

"Chosangalatsa pamayendedwe awa," akutero a Chazan, "ndikuti zimakuthandizani kuti musinthe momwe mumagwirira ntchito tsiku ndi tsiku mukamachira. Kuzindikira kupuma kwanu komanso momwe mumagwiritsira ntchito abs yanu tsiku lonse - mukamamunyamula mwana wanu, kapena kumugwadira kuti mumusinthe - ndikofunikira kuchiritsa diastasis recti monga masewera olimbitsa thupi. "

Mipata yanu ndi iti?

Mpata wanu wopanga diastasis recti ukuwonjezeka ngati muli ndi mapasa (kapena kuposa) panjira, kapena ngati mwakhala ndi pakati ambiri. Ngati muli ndi zaka zopitilira 35 ndikubereka mwana wobadwa wolemera kwambiri, mutha kukhalanso ndi mwayi wopanga diastasis recti.

Mwayi wa diastasis recti umakwera mukamakumana ndi kupindika kapena kupotoza torso yanu. Onetsetsani kuti mwanyamula ndi miyendo yanu, osati kumbuyo kwanu, ndikutembenukira mbali yanu ndikukweza mmwamba ndi mikono yanu mukafuna kudzuka pabedi.

Ndi chiyani china chomwe muyenera kudziwa?

Mutha kuwona diastasis recti m'mimba mwa mwana wanu wakhanda, koma osadandaula kwambiri. Chithandizo cha makanda omwe ali ndi diastasis recti chimafunika kokha ngati chophukacho chikukula pakati pa minofu yopatukana ndikufuna kuchitidwa opaleshoni. Ndizotheka kuti minofu yam'mimba ya mwana wanu ipitilizabe kukula ndipo diastasis recti idzatha pakapita nthawi. Zachidziwikire, muyenera kulumikizana ndi dokotala nthawi yomweyo ngati mwana wanu ali ndi redness, kupweteka m'mimba, kapena kusanza kosalekeza.

Vuto lofala kwambiri la diastasis recti mwa akulu ndi nthenda. Izi nthawi zambiri zimafuna kuchitidwa opaleshoni yosavuta kuti zikonzedwe.

Chiwonetsero

Kuchita pang'ono pang'ono masiku angapo pa sabata kumatha kupita kutali kuchiritsa diastasis recti yanu. Komabe, kumbukirani kukaonana ndi dokotala musanachite masewera olimbitsa thupi ovuta.

Kuchokera kwa akatswiri athu

Funso: Kodi ndiyenera kuchita izi kangati? Ndidzawona zotsatira posachedwa liti?

Yankho: Poganiza kuti mwabereka kumaliseche, mutha kuyamba masewera olimbitsa thupiwa mutangobadwa, ndikuchita tsiku lililonse. Kubereka kwaulesi kumatha kukulepheretsani kuchita masewera olimbitsa thupi am'mimba / m'mimba kwa miyezi iwiri kapena itatu mutabereka. Popeza wodwala aliyense ndi wosiyana, muyenera kufunsa dokotala wanu nthawi yomwe mumakonzekera kuchita masewera olimbitsa thupi m'mimba.

Ngakhale diastasis recti nthawi zambiri imadzisankhira okha pamene odwala amachepetsa kulemera pambuyo pobereka, machitidwewa atha kuthandiza kuti minofu iziyikenso mwachangu. Ngati pakatha miyezi 3-6 mukuchita izi mosalephera kuti muwone kusintha, funsani dokotala wanu kuti adziwe chophukacho.

Pomaliza, kuvala binder m'mimba kapena corset munthawi ya postpartum kumatha kuthandizanso minofu yanu kubwerera kumalo awo apakati. - Catherine Hannan, MD

Mayankho akuyimira malingaliro a akatswiri athu azachipatala. Zonse zomwe zili ndizachidziwikire ndipo siziyenera kuonedwa ngati upangiri wa zamankhwala.