Ukuzivocavoca umzimba okunganceda ukuPhilisa iDiastasis Recti

Umxholo

• Ungaphilisa njani
• TVA Ukuphefumla
• Iibhulorho
• ItraBand Ingalo yoTsalo
• Iitephu zeenzwane
• Isithende iZilayidi
• Iimbaza
• Uphengululo lwe

Ngexesha lokukhulelwa, umzimba wakho uyagqitha okuninzi zotshintsho. Kwaye ngaphandle kwento oodumo beetabloids onokuthi uyikholelwe, kwii-mamas ezintsha, ukuzala akuthethi ukuba yonke into iyabuyela esiqhelweni. (Kananjalo ayisiyonyani ukubuyela umva kubunzima bakho bangaphambi kokukhulelwa, njengoko umntu ophembelela ukomelela komzimba uEmily Skye engqina kolu tshintsho lwesibini.)

Enyanisweni, uphando lucebisa naphi na ukusuka kwisinye ukuya kwisibini kwisithathu sabasetyhini abahluphekileyo kwimeko eqhelekileyo yasemva kokukhulelwa ebizwa ngokuba yi-diastasis recti, apho izihlunu zakho zesisu ezisekhohlo nasekunene zahlukana.

"Imisipha ye-rectus yi-"strap" yemisipha ephuma phantsi kwi-ribcage ukuya kwi-pubic bone," kuchaza uMary Jane Minkin, uM. "Basinceda ukuba sihlale sime nkqo kwaye sibambe izisu zethu."

Ngelishwa, ngokukhulelwa, ezi zihlunu kufuneka zolule kancinci. "Kwabanye abafazi, banweba ngakumbi kunabanye kwaye i-gap idalwe. Iziqulatho zesisu zingakwazi 'ukukhupha' phakathi kwemisipha, kufana ne-hernia, "utsho.

Iindaba ezilungileyo kukuba ngokungafaniyo ne-hernia, apho isisu sakho sinokuphuma kwi-hernia sac kwaye sibambelele, oko akwenzeki nge-diastasis, uDkt Minkin uyachaza. Kwaye i-diastasis ayidli ngokuba buhlungu (nangona unokuziva iintlungu ezisezantsi ukuba izihlunu zakho ze-ab zoluliwe kwaye zingasebenzi ngendlela eqhelekileyo). Okwangoku, kodwa ukuba uyabandezeleka, unokubonakala ukhulelwe kwaneenyanga emva kokuba usana lwakho, olunokuthi ngokucacileyo lube ngumbulali wokuzithemba koomama abatsha.

Yiyo kanye le nto yenzekileyo kuKristin McGee, umqeqeshi weyoga kunye nePilates eseNew York, emva kokubeleka amawele amakhwenkwe. "Kwiinyanga ezimbalwa emva kokubeleka, ndandiphulukene nobuninzi bobunzima endibufumeneyo, kodwa ndandisenesingxobo ngaphezulu kweqhosha lesisu sam kwaye ndibonakala ndikhulelwe, ngakumbi ngasekupheleni kosuku."

UGqr Minkin uthi abafazi abaphethe amawele banokuba sengozini enkulu ye-diastasis recti, njengoko izihlunu zinokolulwa ngakumbi.

Ungaphilisa njani

Iindaba ezimnandi? Kungakhathaliseki ukuba imeko yakho, kukho amanyathelo athile onokuwathatha-kokubili kwangaphambili kunye nasemva komntwana ukunceda ukuphepha (okanye ukujongana) ne-diastasis.

Ngomnye, ukugcina ukunweba ubuncinci, zama ukuhlala usondele kubunzima bakho bomzimba obufanelekileyo ngokusemandleni akho ngaphambi kokukhulelwa kwakho kwaye uzame ukuhlala ngaphakathi kwinqanaba lokufumana ubunzima obucetyiswa ngugqirha wakho ngexesha lokukhulelwa kwakho, ucebisa uDkt Minkin.

Ukuba usaphethwe yi-diastasis emva konyaka, uDkt Minkin uphawula ukuba unokucinga kwakhona malunga nokwenza utyando ukuze udibanise izihlunu zibuyele kunye-nangona, uqaphela ukuba oku akuyimfuneko ye-100 ekhulwini. "Ayisiyongozi kwezempilo, ke ngoko akukho monakalo ubalulekileyo wokungayikhathaleli. Iza ngokwenene kwindlela ekukhathaza ngayo."

Ukuba sempilweni kunokunceda. Uninzi lwe-ab exercises (phambi, ngexesha, nasemva kokukhulelwa) lusebenza ukomeleza izihlunu ze-rectus, ukulwa ngokuchasene nokolula okunokwenzeka. Ngogcino olulungileyo lokuzilolonga, uMcGee uthi wakwazi ukunyanga i-diastasis yakhe ngaphandle kotyando.

Kuya kufuneka ulumke ujonge kwiintshukumo ezinokukunceda ukomeleza kwaye zikuphilise kwi ikhuselekile indlela. Ngelixa uphilisa i-diastasis yakho, ufuna ukunqanda nayiphi na imithambo ebeka uxinzelelo kakhulu kwizisu kwaye inokubangela isisu ukuba sidibane okanye sidome, utshilo uMcGee."Ii-crunches kunye neeplanga kufuneka zigwenywe de ugcine i-abs yakho ibanjwe kwaye ugweme nayiphi na i-pooching." Kwakhona ufuna ukuphepha i-backbends okanye nayiphi na into enokubangela ukuba isisu solule nayiphi na enye, uyaphawula.

Kwaye ukuba une-diastasis, gxila ekuzobeni i-abs yakho kunye nakwimisebenzi yemihla ngemihla (kwaye ulumke xa uqaphela ukuba iintshukumo ezithile ziyakukhathaza), utshilo uMcGee. Kodwa emva kokufumana ukukhanya okuluhlaza kwi-ob-gyn yakho (ihlala ijikeleze iiveki ezine ukuya kwezintandathu emveni kosana), uninzi lwabasetyhini lunokuqala ukwenza iibhlorho zethambo ezihle kwaye ezi zisuka eMcGee ezijolise ekuqiniseni umda ophakathi kunye nokuphilisa idastasis kwindawo indlela elula, esebenzayo.

TVA Ukuphefumla

Uyenza njani: Hlala okanye ulale kwaye uphefumle ngeempumlo kumzimba ongasemva kunye namacala esinqeni. Kwi-exhale, vula umlomo kwaye ukhuphe isandi esithi "ha" ngokuphindaphindiweyo ngelixa ugxininise kwiimbambo ezisondeza omnye komnye kunye nesinqe esincinci.

Kutheni isebenza: "Oku kubaluleke kakhulu kuba ukuphefumla kunxibelelene nomxholo, kwaye emva kokuba nomntwana, iimbambo zakho zivulekile ukuvula indawo," utshilo uMcGee. (Re-)ukufunda indlela yokuphefumla nge-diaphragm kuvumela indawo ukuba iqale ibuyele kunye, uyaphawula.

Iibhulorho

Uyenza njani: Lala ujonge phezulu ngamadolo agobileyo, ububanzi benyonga buqelelene, iinyawo zigobile (tsala iinzwane zinyuke ziye kumanqina naphantsi emgangathweni), neengalo zimacala. I-brace abs in kwaye ucofe ezantsi ngezithende ukuphakamisa ihips up (kuthintele ukubuyela umva), ukucudisa glutes. Beka ibhola phakathi kwamathanga kwaye ucinezele ngaphakathi ukwandisa ubunzima.

Kutheni isebenza: "Kwiibhulorho, kulula kakhulu ukuzoba iqhosha lesisu emqolo kunye nokufumana i-pelvis engathathi hlangothi," utshilo uMcGee. Le ntshukumo ikomeleza isinqe kunye ne-glutes, ezinokunceda ukuxhasa yonke ingingqi yethu engundoqo.

ItraBand Ingalo yoTsalo

Uyenza njani: Bamba iTheraBand phambi komzimba ekuphakameni kwamagxa kwaye ukhuphe ibhendi ngaphandle ngelixa ujonge isisu ngaphakathi nangaphezulu kwaye uzobe iimbambo kunye. Yiza nebhendi ngaphezulu emva koko ubuyele kwinqanaba lamagxa kwaye uphinde.

Kutheni isebenza: "Ukusebenzisa ibhendi kusinceda ukuba sizibandakanye kwaye sizive isisu sethu," utshilo uMcGee.

Iitephu zeenzwane

Uyenza njani: Ukulala ngasemva, phakamisa imilenze kwindawo yetafile nge-90-degree bend emadolweni. Cofa iinzwane emhlabeni, utshintshana ngemilenze.

Kutheni isebenza: Amaxesha amaninzi siphakamisa imilenze yethu kwi-hip flexors okanye kwi-quads zethu, utshilo uMcGee. "Le ntshukumo isinceda ukuba sizibandakanye nomongo osisiseko wokuziva olo nxibelelwano ukuze sihlale somelele kumbindi wethu njengoko sihambisa imilenze yethu."

Isithende iZilayidi

Uyenza njani: Ukulala ngomqolo imilenze igobile, kancinci kancinci uwolule umlenze omnye phambili kwimethi, uwuphakamisele phezulu emgangathweni, ngelixa ugcina isinqe singanyakazi kwaye izisu zitsala phezulu. Gobela umlenze emva kwaye uphinde kwelinye icala.

Kutheni isebenza: "Xa sisenza ezi zinto, siqala ukubuva ubude bamalungu ethu ngelixa sihlala siqhagamshelene nomongo wethu," utshilo uMcGee.

Iimbaza

Uyenza njani: Lala ngecala kunye nesinqe kunye namadolo agobileyo kwiidigri ezingama-45, imilenze ixutywe. Ukugcina iinyawo zidibanisana, phakamisa idolo eliphezulu kangangoko kunokwenzeka ngaphandle kokuhambisa i-pelvis. Sukuvumela umlenze ongezantsi ukuba usuke phantsi. Misa kancinci, emva koko ubuyele kwindawo yokuqala. Phinda. Beka ibhanti ejikeleze imilenze yomibini nje ngaphantsi kwamadolo ukwandisa ubunzima.

Kutheni isebenza: "Umsebenzi wokulala ecaleni njenge-clams usebenzisa ii-oblique kwaye womeleza isinqe namathanga angaphandle," utshilo uMcGee.

Uphengululo lwe