Zochita za postpartum 7 komanso momwe mungachitire

Zamkati

• Kuchita masewera olimbitsa thupi
• 1. Pafupipafupi perineum chidule zolimbitsa thupi
• 2. Zochita zapamwamba za perineum contraction
• 3. Zochita za Kegel
• Zochita pamimba
• 1. Mlatho
• 2. M'mimba ndi mpira
• 3. Surfboard
• 4. Masewera olimbitsa thupi osachita masewera olimbitsa thupi
• Kusamalira panthawi yochita masewera olimbitsa thupi

Zochita za Postpartum zimathandiza kulimbikitsa pamimba ndi m'chiuno, kusintha kukhazikika, kuchepetsa nkhawa, kupewa kukhumudwa pambuyo pobereka, kusintha malingaliro ndi kugona, komanso kukuthandizani kuti muchepetse thupi.

Nthawi zambiri, zolimbitsa thupi zimatha kuyambika patatha masiku 15 kuchokera pakubereka kwabwino kapena masabata 6 mpaka 8 pambuyo posiya, malinga ngati dotoloyo atulutsa zochitika zakuthupi. Chifukwa chake, nthawi zonse kumakhala kofunikira kuwunika kuchipatala ndikuwunika ngati masewerawo atha kuchitidwa kuti asawonongere kuchira.

Zochita za postpartum zitha kuchitidwa kunyumba ndipo siziyenera kugwiritsa ntchito ma calorie ochulukirapo, kuti zisasokoneze mkaka wa m'mawere komanso zisasokoneze njira yoyamwitsa. Mukamachita masewera olimbitsa thupi kapena mukamaliza, ngati mukukumana ndi vuto lililonse kapena ngati magazi akutayika kudzera kumaliseche, muyenera kusiya kuchita masewerawa nthawi yomweyo, ndipo dziwitsani adotolo.

Kuchita masewera olimbitsa thupi

Zochita zina zapakhosi zomwe zingachitike ndi monga:

1. Pafupipafupi perineum chidule zolimbitsa thupi

Kutsekeka kwa perineum kumatha kuchitika atangobereka kumene kuti athandizire kulimbitsa pansi m'chiuno ndikulimbana ndi kukodza kwamitsempha.

Momwe mungapangire: gona chagada ndikugwada miyendo. Limbikitsani perineum kwa masekondi 5 mpaka 10 ngati kuti mukugwira mkodzo. Nthawi yomweyo, pangani chotchinga ngati kuti chatsekera chopondacho. Kuti musangalale. Chitani magawo khumi a magawo 10 patsiku.

2. Zochita zapamwamba za perineum contraction

Kutsekeka kwapamwamba kwa perineum kumagwira ntchito minofu ya m'chiuno komanso kumathandizira kulimbitsa m'mimba. Ntchitoyi iyenera kuchitidwa mothandizidwa ndi mpira.

Momwe mungapangire: kumbuyo kwanu kukhoma, ikani mpira pakati pa khoma ndi nsana wanu. Ndikulumikiza mapazi anu paphewa, pezani ziwalo zam'mimba ndi pamimba. Pindani mawondo anu ngati kuti mwakhala pampando wosaoneka. Msana wa lumbar suyenera kutayika ndi mpira ndipo mayendedwe ake ayenera kupangidwa mwa kuwumba msanawo mpaka mpira. Khalani pamalowo masekondi 5 ndikubwerera poyambira. Bwerezani zochitikazo katatu.

3. Zochita za Kegel

Zochita za Kegel ndi njira yabwino yolimbikitsira minofu ya m'chiuno, kumenyera kusagwirizana kwamikodzo ndikuthandizira kulumikizana, mwachitsanzo. Onani momwe mungachitire masewera olimbitsa thupi a kegel.

Zochita pamimba

Pambuyo pa chilolezo chamankhwala, zolimbitsa thupi zam'mimba zapambuyo zimatha kuchitika kawiri kapena katatu pa sabata, muma seti atatu obwereza khumi kapena 20 iliyonse.

1. Mlatho

Mlathowu ndi masewera olimbitsa thupi omwe amathandiza kulimbitsa mimba, ma glute ndi ntchafu, kuphatikiza pakuthandizira kukhazikika m'chiuno.

Momwe mungapangire: gona chagada ndi manja anu mu mzere ndi thupi lanu, pindani mawondo anu ndikuthandizira mapazi anu pansi. Gwirani m'chiuno, pamimba ndi matako ndikukweza mchiuno mwanu pansi, osakhudza matako anu pansi. Gwirani malowa masekondi 10 ndikutsitsa mchiuno mwanu.

2. M'mimba ndi mpira

Mimba ndiye njira yabwino yothandizira kulimbitsa mimba ndipo itha kuchitidwa mothandizidwa ndi mpira.

Momwe mungapangire: gona chagada, manja anu alumikizana ndi thupi lanu ndikuyika mpira pakati pa miyendo yanu, kumapazi. Kwezani miyendo yanu ndi mpira, ndikupinda mawondo anu, ngati kuti mwakhala pampando wosaoneka. Bwererani pamalo oyambira, pumulani ndikubwereza mayendedwe ka 10 mpaka 15.

3. Surfboard

Bungweli ndi masewera olimbitsa thupi omwe amathandiza kulimbitsa m'mimba, kukonza magwiridwe antchito, kuwonjezera kagayidwe kake, kuphatikiza pakuthandiza kulimbitsa thupi.

Momwe mungapangire: mugone pamimba ndikukweza thupi lanu, ndikungogwirizira zala zanu zakumanja ndi zala pansi, nthawi zonse mimba yanu itagwidwa ndipo mutu wanu ndi thupi lanu zili zolunjika, zogwirizana ndi msana wanu. Iyenera kuyimitsidwa pamalo awa kwa masekondi 30 mpaka 60. Njira ina, ngati mukuvutika kupanga bolodi kwinaku mukuthandizira zala zanu, ndikuthandizira thupi lanu ndi mawondo anu.

4. Masewera olimbitsa thupi osachita masewera olimbitsa thupi

Masewera olimbitsa thupi ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi pambuyo pobereka kuti muwonjezere pamimba, kuwonjezera pakulimbitsa pakhosi, kulimbana ndi kukodza kwamikodzo ndikusintha magazi, komwe kumathandizira magwiridwe antchito.

Onerani kanemayo momwe mungachitire masewera olimbitsa thupi mopondereza.

Kusamalira panthawi yochita masewera olimbitsa thupi

Zomwe mungachite popititsa patsogolo ntchito yobereka ndi:

• Khalani hydrated kupewa kuperewera kwa madzi m'thupi komanso kusawononga mkaka;
• Yambani ntchito pang'onopang'ono komanso pang'onopang'ono, pang'onopang'ono kukulitsa kulimba, kulemekeza malire a thupi kuti apewe mawonekedwe akuvulala kapena kunyengerera pambuyo pobereka;
• Valani zovala zabwino ndi bulasi yothandizira, ngati mukuyamwitsa, kuti mupewe mavuto mukamachita masewera olimbitsa thupi.

Kuphatikiza apo, ngati mukumva kupweteka m'mimba, kutuluka magazi kumaliseche kapena kusowa kwadzidzidzi m'chiuno, muyenera kusiya zolimbitsa thupi nthawi yomweyo ndikukauza dokotala.