I-Heal Diastasis Recti: Ukuzivocavoca oomama abatsha

Umxholo

• Ibangelwa yintoni?
• Uqheliso lokuphilisa i-diastasis recti
• Ukuzivocavoca 1: Ukuphefumla okungafunekiyo
• Ukuzivocavoca 2: Ukuma kwe-pushups
• Ukuzivocavoca 3: I-Bridge pose
• Athini amathuba akho?
• Yintoni enye ekufuneka uyazi?
• Imbonakalo
• Ukusuka kwingcali yethu

Imisipha enye iba mibini… uhlobo lwe

Umzimba wakho uneendlela ezininzi zokumangalisa-kwaye ukukhulelwa kunokukunika ezona zinto zimangalisayo kuzo zonke! Ukutyeba, umqolo obuhlungu, isifuba, kunye notshintsho kumbala wolusu konke kuhamba ikhosi yeenyanga ezilithoba. Injalo imeko engenabungozi kodwa engafunekiyo ebizwa ngokuba yi-diastasis recti.

I-Diastasis recti ikwahlula izihlunu zesisu esiswini embindini, eyaziwa ngokuba yi "abs" yakho. I-abs yakho yenziwe ngamabhanti amabini ahambelanayo kumacala asekhohlo nasekunene kwesisu sakho. Zibaleka embindini wesisu sakho ukusuka ezantsi kwembambo yakho ukuya ezantsi kwithambo lakho le-pubic. Ezi zihlunu zidityanisiwe kunye nomtya weethambo ekuthiwa yi-linea alba.

Ibangelwa yintoni?

Uxinzelelo losana olukhulayo- oluncedwa kukukhulelwa kwehomoni relaxin, ethambisa izicwili zomzimba- inokwenza ukuba i-abs yakho yahlukane kwi-linea alba. Oku kubangela ukuba i-bulge ivele embindini wesisu sakho. Olunye uhlobo lwe-diastasis recti lukhangeleka ngathi ngumqolo, kodwa uninzi lweziganeko kukukhulelwa okuqhelekileyo.

Uqheliso lokuphilisa i-diastasis recti

Iindaba ezimnandi zezokuba unokuyiphilisa i-diastasis recti ngokuzilolonga kodwa usebenze kakuhle. Ukufumana i-abs yakho kwakhona kwimilo yangaphambi kokuzalwa komntwana kunokuthatha umsebenzi omncinci, nangona kunjalo.

Ilene Chazan, MS, PT, OCS, FAAOMPT, phantse ikota yekhulu leminyaka yamava njengomqeqeshi kunye nonyango lomzimba. Kwisitudiyo sakhe iJacksonville, u-Ergo Body, ubonile iimeko ezininzi ze-diastasis recti.

UChazan uthi: "Umthambo wam wokuqala kubantu abane-diastasis recti kukufunda iindlela ezifanelekileyo zokuphefumla." "Oko kuthetha ukuba ufunde ukukhokhela umoya kwisangqa esipheleleyo se-360-diaphragm."

I-diaphragm sisihlunu esibanzi, esinomzimba esihlala emazantsi embambo. Yahlula isifuba sakho, okanye imiphunga kunye nentliziyo, ukusuka kwindawo yakho esiswini. Ngokufanelekileyo, yona kunye nommelwane wayo-ukuhla kwesisu esiswini-gcina eyona nto izinzileyo kuyo. Isiseko esizinzileyo sikhusela umqolo wakho kwaye sivumela uluhlu olupheleleyo lokuhamba kwamalungu kunye nomzimba.

Ukuzivocavoca 1: Ukuphefumla okungafunekiyo

Umsebenzi olulahlekisayo wokuphefumla uvalo uqala ngokulala ngomqolo. Beka izandla zakho ngaphezulu kwembambo yakho esezantsi uze uphefumle.

"Yiva uvalo lwenza ukuba iimbambo ezisezantsi zande ezandleni zakho, ngakumbi emacaleni," u-Chazan ucebisa. Njengokuba ukhupha umphefumlo, nikela ingqalelo kwisivumelwano sedayaphragm yakho, uyila oko uChazan akubiza ngokuba yi "corset effect."

Nje ukuba uqiniseke ukuba uphefumlela kwi-diaphragm yakho, yiya kwimithambo emibini elandelayo.

Ukuzivocavoca 2: Ukuma kwe-pushups

Khawufane ucinge ukuba bekuya kuba bhetele kangakanani kwisikolo samabanga aphakamileyo ukuba ubusazi malunga nokuma kwe-pushups. Le mithambo inokunceda ukuphilisa i-diastasis recti kwaye ikunike i-toning ephezulu yomzimba kunye nokuzolula umzimba okuncinci okunyusa rhoqo.

Yima ujonge eludongeni ubude beengalo kunye neenyawo zakho ububanzi benyonga ngaphandle. Ukubeka iintende zakho zijonge eludongeni, phefumla. "Khuthaza umoya ukuba ungene emiphungeni," utshilo uChazan. "Vumela iimbambo ukuba zikhule zijikeleze icala kunokuba uvumele umoya udale isisu esikhukhumeleyo."

Kwi-exhale, zoba isisu sakho ngokuqinileyo ukuya kumqolo wakho. Ukuvumela iingalo zakho ukuba zigobe, zixhomekeke eludongeni kwi-inhalation yakho elandelayo. Push kude nodonga kwi-exhale kwaye uqalise kwakhona isikhundla sakho esithe nkqo.

Ukuzivocavoca 3: I-Bridge pose

Ukuzivocavoca okuphambili ngakumbi kukuma okuqhelekileyo kweyoga, ibhulorho pose (okanye uSetu Bandha Sarvangasana, ukuba ukhetha imeko yakho ngesiSanskrit).

Ukuqala i-Bridge pose, lala ngomqolo kunye nomqolo wakho ucinezelwe kakuhle emgangathweni. Iinyawo zakho mazibe zicaba kwaye uguqe ngamadolo. Beka iingalo zakho emacaleni akho kunye neentende zakho zijonge phantsi. Phefumlela ngaphakathi kancinci, usebenzisa ukuphefumla kwakho okuneempawu ezingafaniyo.

Kwi-exhale, thambekisela indawo yakho ye-pelvic usiya eluphahleni de umzimba wakho ube nokuthambeka ngokuthe tye ngamadolo akho njengeyona ndawo iphakamileyo kunye namagxa akho njengezona ziphantsi. Tsala umoya kakuhle njengoko ubambe indawo yokuma, kwaye kwi-exhale, kancinci umqolo wakho umqolo ubuyele emgangathweni.

"Into emnandi malunga noku kulandelelana," utshilo uChazan, “kukuba iyakukunceda ukuba uguqukele kwimisebenzi yakho yemihla ngemihla njengoko uphilayo. Ukuqonda ukuphefumla kwakho kunye nendlela oyisebenzisa ngayo i-abs yakho enzulu imini yonke - njengoko uthatha usana lwakho, okanye ugoba ukuze uzitshintshe - kubalulekile ekunyangeni i-diastasis recti njengokuzilolonga ngakumbi komzimba. ”

Athini amathuba akho?

Ithuba lakho lokuphuhlisa i-diastasis recti liyanda ukuba unamawele (okanye nangaphezulu) endleleni, okanye ukuba ukhulelwe kakhulu. Ukuba ungaphezulu kweminyaka engama-35 ubudala kwaye uhambisa umntwana onobunzima bokuzalwa okuphezulu, unokuba namathuba aphezulu okuphuhlisa i-diastasis recti.

Amathuba e-diastasis recti aya phezulu xa uxinzelelekile ngokugoba okanye ukujija umzimba wakho. Qiniseka ukuba uphakamisa ngemilenze yakho, hayi ngasemva, kwaye ujike kwicala lakho kwaye unyuse iingalo zakho xa ufuna ukuphuma ebhedini.

Yintoni enye ekufuneka uyazi?

Unokubona i-diastasis recti kwisisu sakho esisandul 'ukuzalwa, kodwa ungakhathazeki kakhulu. Unyango kwiintsana ezine-diastasis recti ziyafuneka kuphela ukuba i-hernia ikhula phakathi kwemisipha eyahluliweyo kwaye ifuna utyando. Kusenokwenzeka ukuba izihlunu zesisu somntwana wakho ziya kuqhubeka nokukhula kwaye i-diastasis recti iya kunyamalala ngokuhamba kwexesha. Ewe kunjalo, kufuneka unxibelelane nogqirha kwangoko ukuba umntwana wakho ubomvu, iintlungu zesisu, okanye ukugabha okungapheliyo.

Eyona ngxaki ixhaphakileyo ye-diastasis recti kubantu abadala ikwayi-hernia. Oku kuhlala kufuna utyando olulula ukuze ulungiswe.

Imbonakalo

Umsebenzi omncinci wokukhanya kwiintsuku ezimbalwa ngeveki ungahamba indlela ende ekuphiliseni i-diastasis recti yakho. Nangona kunjalo, khumbula ukukhangela kugqirha wakho ngaphambi kokuzama ukuzilolonga ngakumbi.

Ukusuka kwingcali yethu

Q: Ndimele ukuwenza kaninzi kangakanani lo mthambo? Ndiza kubona iziphumo kungekudala?

A: Ukucinga ukuba unokubeleka kwilungu lobufazi, ungaqala le mithambo ilandelayo ngokukhawuleza emva kokuzalwa, kwaye uyenze yonke imihla. Ukuhanjiswa okwexeshana kuya kukuthintela ekwenzeni nayiphi na imithambo / isisu esiswini ubuncinci ubuncinci iinyanga ezimbini okanye ezintathu emva kokuhanjiswa. Njengokuba sonke isigulana sahlukile, kuya kufuneka ujonge kugqirha wakho ukuba ulungiselelwe nini ukuzilolonga esiswini.

Ngelixa i-diastasis recti ihlala isombulula ngokwabo njengoko abaguli bephulukana nobunzima bokukhulelwa emva kokubeleka, le mithambo inokunceda izihlunu ukuba ziphinde zizibeke ngokukhawuleza. Ukuba emva kweenyanga ezi-3-6 usenza rhoqo le mithambo uyasilela ukubona ukuphuculwa, jonga kugqirha wakho ukuze akhuphe i-hernia.

Okokugqibela, ukunxiba i-binder yesisu okanye i-corset ngexesha lasemva kokubeleka kunokunceda izihlunu zakho ze-rectus ekubuyeni kwabo kwindawo esembindini. -UCatherine Hannan, MD

Iimpendulo zimele uluvo lweengcali zethu zonyango. Yonke imixholo inolwazi ngokungqongqo kwaye akufuneki ukuba ithathelwe ingqalelo njengengcebiso yezonyango.