Ukuzivocavoca Kwe-Abs Okungasiza Ukuphulukisa I-Diastasis Recti

-Delile

• Ungaphulukisa Kanjani
• I-TVA Breaths
• Amabhuloho
• Ukudonswa kweTraBand Arm
• Ompompi Bezwane
• Amaslayidi esithende
• Amafutha
• Buyekeza kwe-

Ngesikhathi sokukhulelwa, umzimba wakho uyahamba kakhulu wezinguquko. Futhi ngaphandle kwalokho osaziwayo abangamathebulethi okungenzeka bakukholelwe, kuma-mamas amasha, ukubeletha akusho ukuthi konke kubuyela emuva kokujwayelekile. .

Eqinisweni, ucwaningo lubonisa noma yikuphi ukusuka kokukodwa kuya kokubili kokuthathu kwabesifazane abahlushwa isimo esivamile sangemva kokukhulelwa esibizwa ngokuthi i-diastasis recti, lapho imisipha yesisu sakho kwesokunxele nesokudla ihlukana khona.

"Imisipha yama-rectus yimisipha ye-'trap 'ehla isuka ezimbanjeni iye ethanjeni le-pubic," kuchaza uMary Jane Minkin, M.D., uprofesa wezokwelapha wezokubelethisa, izifo zabesifazane kanye nesayensi yokuzala eYale University. "Basiza ukusigcina silungile futhi babambe izisu zethu."

Ngeshwa, ngokukhulelwa, le misipha kufanele yolule kancane. "Kwabanye besifazane, banwebeka kakhulu kunabanye futhi kudaleke igebe. Okuqukethwe kwesisu 'kungakwazi' ukuphuma phakathi kwemisipha, kufana ne-hernia," usho kanje.

Izindaba ezinhle ukuthi ngokungafani ne-hernia, lapho amathumbu akho angaphuma angene esikhwameni se-hernia futhi abambeke, lokho akwenzeki nge-diastasis, uDkt. Minkin uyachaza. Futhi i-diastasis ayivame ukuba buhlungu (yize ungazizwa ubuhlungu obuphansi emuva uma imisipha yakho yeluliwe futhi ingasebenzi ngendlela ejwayele ukwenza ngayo). Noma kunjalo, kepha uma uhlupheka, ungahle uvele ukhulelwe ngisho nezinyanga ngemuva kokuthola ingane yakho, okungahle kube ngumbulali wokubethemba omama abasha.

Lokhu yikho kanye okwenzeka kuKristin McGee, umfundisi we-yoga ne-Pilates waseNew York, ngemuva kokubeletha abafana abangamawele. "Ezinyangeni ezimbalwa ngemuva kokubeletha, ngehle isisindo esiningi engisitholile, kodwa ngangisenesikhwama ngaphezu kwenkinobho yesisu sami futhi ngangibukeka ngikhulelwe, ikakhulukazi ngasekupheleni kosuku."

UDkt. Minkin uphawula ukuthi abesifazane abathwala amawele bangaba sengozini eyengeziwe ye-diastasis recti, njengoba imisipha inganwebeka nangaphezulu.

Ungaphulukisa Kanjani

Izindaba ezimnandi? Kungakhathaliseki ukuthi isimo sakho sinjani, kunezinyathelo ezithile ongazithatha-kokubili ngaphambi nangemva komntwana ukuze usize ukugwema (noma ukubhekana) ne-diastasis.

Kokunye, ukuqhubeka nokunwebeka kokuncane, zama ukuhlala useduze nesisindo somzimba wakho esifanele ngaphambi kokukhulelwa kwakho bese uzama ukuhlala ebangeni lokuzuza lelo i-doc yakho elincomela lona ngenkathi ukhulelwe, kuphakamisa uDkt. Minkin.

Uma usahlushwa i-diastasis ngemuva konyaka, uDkt.Minkin uphawula ukuthi ungacabanga nangokuhlinzwa ukuze ubuyisele imisipha ndawonye, ​​kodwa uthi lokhu akudingekile ngamaphesenti ayi-100. "Akuyona ingozi yezempilo, ngakho-ke abukho ubungozi obukhulu bokungayinaki. Impela ukuthi ucindezelwa kanjani yiyo."

Ukuqina nakho kungasiza. Ukuzivocavoca okuningi kwe-ab (ngaphambi, ngesikhathi, nangemva kokukhulelwa) kusebenza ukuqinisa imisipha ye-rectus, ukulwa nokunwebeka okungenzeka. Nge-arsenal efanele yokuzivocavoca, uMcGee uthi ukwazile ukuphulukisa i-diastasis yakhe ngaphandle kokuhlinzwa.

Kumele uqaphele ukuthi ugxile ekuhambeni okuzokusiza ukuqinisa nokuphulukisa ku ephephile indlela. "Ngenkathi uphulukisa i-diastasis yakho, ufuna ukugwema noma yikuphi ukuvivinya umzimba okufaka ubunzima obukhulu eziswini futhi kungabangela ukuba isisu sibe yi-cone noma i-dome," kusho uMcGee."Ama-crunches namapulangwe kufanele kugwenywe kuze kube yilapho ukwazi ukugcina i-abs yakho ibanjiwe futhi ugweme noma yikuphi ukuhlanganiswa." Ufuna nokugwema ukubuyela emuva noma yini engadala ukuthi isisu siselule ngokuqhubekayo, uyaphawula.

Futhi uma une-diastasis, gxila ekudwebeni i-abs yakho ndawonye ngisho nangemisebenzi yansuku zonke (futhi qaphela uma ubona ukuthi ukunyakaza okuthile kuyakukhathaza), kusho uMcGee. Kepha ngemuva kokuthola ukukhanya okuluhlaza okuvela ku-ob-gyn yakho (imvamisa cishe amasonto amane kuya kwayisithupha ngemuva kokuzalwa kwengane), iningi labesifazane lingaqala ukwenza amabhuloho amancane we-hip futhi lokhu kusuka eMcGee okuhlose ukuqinisa umugqa ophakathi nokuphulukisa i-diastasis indlela elula, ephumelelayo.

I-TVA Breaths

Ungakwenza kanjani: Hlala noma ulale bese uhogela ngamakhala emzimbeni wangemuva nasemaceleni okhalo. Ku-exhale, vula umlomo bese ukhipha umsindo othi "ha" ngokuphindaphindiwe kuyilapho ugxile ezimbanjeni ezisondelana zodwa futhi ukhalo luncipha.

Kungani kusebenza: "Lokhu kubaluleke kakhulu ngoba ukuphefumula kuxhumene nomongo, futhi ngemuva kokuthola umntwana, izimbambo zakho zivuleka zivuleke isikhala," kusho uMcGee. (Kabusha-)ukufunda ukuphefumula nge-diaphragm kuvumela indawo ukuthi iqale ukuhlangana, uyaphawula.

Amabhuloho

Ungakwenza kanjani: Lala ubheke phezulu amadolo agobile, ububanzi benyonga buhlukene, izinyawo zigobile (donsela izinzwane uye phezulu ezinqeni futhi usuke phansi), nezingalo zibheke emaceleni. I-brace abs in bese ucindezela phansi ngezithende ukuphakamisa ama-hips up (gwema ukubuyisela emuva), ukukhipha ama-glutes. Beka ibhola phakathi kwamathanga bese ucindezela ukuze ukhulise ubunzima.

Kungani kusebenza: "Emabhulohweni, kulula kakhulu ukudweba inkinobho yesisu emgogodleni futhi uthole i-pelvis engathathi hlangothi," kusho uMcGee. Lokhu kunyakaza futhi kuqinisa ama-hips nama-glutes, angasiza ukusekela sonke isifunda sethu esiyinhloko.

Ukudonswa kweTraBand Arm

Ungakwenza kanjani: Bamba i-TheraBand ngaphandle komzimba phambi kobude behlombe bese udonsa ibhande phakathi ngenkathi ugoqa izisu ngaphakathi nangaphezulu futhi udweba izimbambo ndawonye. Letha ibhande phezulu bese ubuyela ezingeni lehlombe bese uyaphinda.

Kungani kusebenza: "Ukusebenzisa ibhendi kusisiza ukuthi sizibandakanye ngempela futhi sizwe izisu zethu," kuphawula uMcGee.

Ompompi Bezwane

Ungakwenza kanjani: Ulale ngomhlane, phakamisa imilenze uyibeke endaweni ephezulu yetafula ngokugoba okungamadigri angu-90 emadolweni. Thinta izinzwane phansi, ukushintshanisa imilenze.

Kungani kusebenza: "Izikhathi eziningi siphakamisa imilenze yethu kusuka kuma-hip flexor noma ama-quads," kusho uMcGee. "Lesi sinyathelo sisisiza ukuthi sihlanganyele umnyombo ojulile wokuzwa lokho kuxhumana ukuze sihlale siqinile engxenyeni yethu njengoba sihambisa izitho zethu."

Amaslayidi esithende

Ungakwenza kanjani: Ukulala ngomhlane imilenze igobile, kancane kancane welule umlenze owodwa uye phambili kumata, uwuphakamisele phezulu ngenhla, kuyilapho ubambe izinqe zinganyakazi futhi izisu zidonsela phezulu. Gobisa umlenze ubuyele phakathi bese uphinda ngakolunye uhlangothi.

Kungani kusebenza: "Uma senza lokhu, siqala ukuzwa ubude bezitho zethu ngenkathi sihlala sixhumene nengqikithi yethu," kusho uMcGee.

Amafutha

Ungakwenza kanjani: Lala ngohlangothi nezinqe namadolo agobe at 45 degrees, imilenze embondelene. Ukugcina izinyawo zihlangana, phakamisa idolo eliphezulu phezulu ngangokunokwenzeka ngaphandle kokuhambisa i-pelvis. Ungavumeli umlenze ongezansi ukuthi usuke phansi. Misa isikhashana, bese ubuyela endaweni yokuqala. Phinda. Beka ibhande elizungeze imilenze yomibili ngezansi kwamadolo ukwandisa ubunzima.

Kungani kusebenza: "Umsebenzi wokulala eceleni njengama-clams usebenzisa ama-oblique futhi uqinisa ama-hips angaphandle namathanga," kusho uMcGee.

Buyekeza kwe-