I-Heal Diastasis Recti: Ukuzivocavoca Omama Abasha

-Delile

• Kubangelwa yini?
• Ukuzivocavoca kokuphulukisa i-diastasis recti
• Ukuzivocavoca 1: Ukuphefumula okwe-diaphragmatic
• Ukuzivocavoca 2: Ama-pushups amile
• Ukuzivocavoca 3: I-Bridge pose
• Ayini amathuba akho?
• Yini enye okufanele uyazi?
• Umbono
• Kusuka kuchwepheshe wethu

Isisipha esisodwa siba yizinhlobo ezimbili…

Umzimba wakho unezindlela eziningi zokukumangaza - futhi ukukhulelwa kungakunika isimanga kunazo zonke! Ukuzuza kwesisindo, iqolo elingezansi elibuhlungu, amabele aqhakazile, nokushintsha kombala wesikhumba konke kuhambelana nezifundo zezinyanga eziyisishiyagalolunye. Sinjalo isimo esingenabungozi kepha esingathandeki esibizwa nge-diastasis recti.

I-Diastasis recti ukwahlukaniswa kwemisipha yesisu engxenyeni emaphakathi, eyaziwa kakhulu njenge- "abs" yakho. I-abs yakho yakhiwe ngamabhande amabili afanayo emisipha ohlangothini lwesobunxele nangakwesokudla somzimba wakho. Zigijima maphakathi nesisu sakho ukusuka phansi embotsheni yakho kwehle kuye ethanjeni lakho le-pubic. Le misipha ihlangene ngomucu wezicubu obizwa ngokuthi i-linea alba.

Kubangelwa yini?

Ingcindezi yengane ekhulayo - esizwa i-hormone ekhulelwe i-relaxin, ethambisa izicubu zomzimba - ingenza i-abs yakho ihlukane ne-linea alba. Lokhu kubangela ukuqhuma kuvele enkabeni yesisu sakho. Amanye ama-diastasis recti abukeka njengeqolo, kepha amacala amaningi yi-"pooch" yokukhulelwa yakudala.

Ukuzivocavoca kokuphulukisa i-diastasis recti

Izindaba ezimnandi ukuthi ungaphilisa i-diastasis recti ngokuzivocavoca okuncane kepha okusebenzayo. Ukubuyisela i-abs yakho esimweni sangaphambi kwengane kungathatha umsebenzi omncane, noma kunjalo.

U-Ilene Chazan, MS, PT, OCS, FAAOMPT, unolwazi olucishe lube yikota yekhulu leminyaka njengomqeqeshi nongumelaphi womzimba. Kusitudiyo sakhe iJacksonville, u-Ergo Body, ubonile amacala amaningi e-diastasis recti.

"Ukuzivocavoca kwami ​​kokuqala kubantu abane-diastasis recti ukufunda izindlela zokuphefumula ezifanele," kusho uChazan. "Lokho kusho ukufunda ukukhokhela umoya engxenyeni egcwele yedigrafu engu-360 degree."

I-diaphragm iyisicubu esibanzi, esincanyana esihlala ezansi kwezimbambo. Ihlukanisa isifuba sakho, noma amaphaphu nenhliziyo, kusuka esikhaleni sakho esiswini. Ngokufanelekile, yona nomakhelwane wayo - imisipha edabulayo esiswini - gcina ingqikithi yakho izinzile. Umnyombo ozinzile uvikela umhlane wakho futhi uvumela ukuhamba okugcwele kokuhamba kwezitho zomzimba kanye nomzimba.

Ukuzivocavoca 1: Ukuphefumula okwe-diaphragmatic

Ukuzivocavoca okukhohlisayo kokuphefumula okuqala ngokulala ngomhlane. Beka izandla zakho phezulu kwembambo yakho engezansi bese uhogela.

"Yizwa ukuthi i-diaphragm yenza izimbambo ezingezansi zinwebe ezandleni zakho, ikakhulukazi ziye ezinhlangothini," kweluleka uChazan. Njengoba ukhipha umoya, gxila ekutholeni i-diaphragm yakho, wakhe lokho uChazan akubiza ngokuthi "umphumela we-corset."

Uma usuqinisekile ukuthi uphefumulela ku-diaphragm yakho, qhubeka nokuzivocavoca okubili okulandelayo.

Ukuzivocavoca 2: Ama-pushups amile

Cabanga ukuthi ngabe ibanga elingcono kangakanani lokuzivocavoca esikoleni esiphakeme ukube ubuzokwazi ngama-pushups amile. Lokhu kuzivocavoca kungasiza ekwelapheni i-diastasis recti futhi kukunikeze ukuthambisa komzimba okuphezulu nokwelula komzimba okuphansi kokunyusa okujwayelekile.

Yima ubheke odongeni olude ngezingalo izinyawo zakho zibanzile okhalweni. Ukubeka izintende zezandla zakho udonga, donsela. "Khuthaza umoya ukuthi ungene ngaphakathi emaphashini," kusho uChazan. "Vumela izimbambo ukuba zikhule zizungeze uhlangothi kunokuba zivumele umoya udale isisu esikhukhumele."

Ku-exhale, dweba isisu sakho uqonde ngokuqonde emgogodleni wakho. Ukuvumela izingalo zakho ukuba zigobeke, uncike odongeni ekuphefumuleni kwakho okulandelayo. Phusha kude nodonga ku-exhale bese uqala kabusha ukuma kwakho okuqondile.

Ukuzivocavoca 3: I-Bridge pose

Ukuzivocavoca okuphambili kakhulu kuyisikhundla esivamile se-yoga, i-Bridge pose (noma uSetu Bandha Sarvangasana, uma ukhetha ukuma kwakho ngesiSanskrit).

Ukuqala ukuma kwebhuloho, lala ngomhlane ngomgogodla ucindezelwe kahle phansi. Izinyawo zakho kufanele zibe yisicaba futhi uguqe ngamadolo. Beka izingalo zakho ezinhlangothini zakho izintende zibheke phansi. Donsa kancane, usebenzisa ukuphefumula kwakho okweqile.

Ku-exhale, gxilisa indawo yakho ye-pelvic uye ophahleni kuze kube yilapho umzimba wakho uqonde ngqo ngamadolo akho njengendawo ephakeme kakhulu namahlombe akho njengaphansi kakhulu. Faka umoya ngobumnene njengoba ubambe ukuma, naku-exhale, ugoqe umgogodla wakho ubuyele phansi kancane.

“Into emnandi ngalokhu kulandelana,” kusho uChazan, “ukuthi ikusiza ukuthi ushintshele emisebenzini yakho yansuku zonke njengoba uphulukisa. Ukuqwashisa ngokuphefumula kwakho nokuthi uyisebenzisa kanjani i-abs yakho ejulile usuku lonke - njengoba ulanda ingane yakho, noma ugoba ukuze uyiguqule - kubaluleke kakhulu ekwelapheni i-diastasis recti njengokuvivinya umzimba ngokwengeziwe. ”

Ayini amathuba akho?

Ithuba lakho lokuthuthukisa i-diastasis recti liyanda uma unamawele (noma ngaphezulu) endleleni, noma uma ukhulelwe kaningi. Uma uneminyaka engaphezu kwengama-35 ubudala futhi uletha ingane enesisindo sokuzalwa esiphakeme, ungahle ube nethuba eliphakeme lokuthuthukisa i-diastasis recti.

Amathuba e-diastasis recti ayakhuphuka lapho ucindezela ngokugoba noma ngokusonta isifuba sakho. Qiniseka ukuthi uphakamisa ngemilenze yakho, hhayi umhlane, bese ujika uhlangothi lwakho uphakamise izingalo zakho lapho ufuna ukuvuka embhedeni.

Yini enye okufanele uyazi?

Ungahle ubone i-diastasis recti esiswini somntwana wakho osanda kuzalwa, kodwa ungakhathazeki kakhulu. Ukwelashwa ezinganeni ezine-diastasis recti kuyadingeka kuphela uma i-hernia ikhula phakathi kwemisipha ehlukanisiwe futhi idinga ukuhlinzwa. Kungenzeka ukuthi imisipha yesisu yengane yakho izoqhubeka nokukhula futhi i-diastasis recti izonyamalala ngokuhamba kwesikhathi. Vele, kufanele uxhumane nodokotela ngokushesha uma ingane yakho inokubomvu, ubuhlungu besisu, noma ukuhlanza okuqhubekayo.

Inkinga ejwayelekile kakhulu ye-diastasis recti kubantu abadala nayo i-hernia. Lokhu kuvame ukudinga ukuhlinzwa okulula ukuze kulungiswe.

Umbono

Umsebenzi omncane wokukhanya ezinsukwini ezimbalwa ngeviki ungahamba ibanga elide ekwelapheni i-diastasis recti yakho. Kodwa-ke, khumbula ukungena nodokotela wakho ngaphambi kokuzama izivivinyo ezinzima kakhulu.

Kusuka kuchwepheshe wethu

Q: Kufanele ngenze kangaki lezi zivivinyo? Ngizobona imiphumela maduze kangakanani?

A: Uma ucabanga ukuthi ubelethwe esithweni sangasese, ungaqala lezi zivivinyo ezimnene ngemuva nje kokuzalwa, futhi ukwenze nsuku zonke. Ukulethwa kwe-cearean kungenzeka kukuvikele ekwenzeni noma yikuphi ukuzivocavoca kwemisipha / kwesisu okungenani izinyanga ezimbili noma ezintathu ngemuva kokulethwa kwakho. Njengoba zonke iziguli zehlukile, kufanele ubuze nodokotela wakho ukuthi uvunyelwa nini ukuzivocavoca isisu.

Ngenkathi i-diastasis recti ivame ukuxazulula yodwa njengoba iziguli zilahlekelwa isisindo sokukhulelwa ngemuva kokubeletha, lezi zivivinyo zingasiza imisipha ukuba ibeke kabusha ngokushesha. Uma ngemuva kwezinyanga ezi-3-6 zokwenza njalo lezi zivivinyo wehluleka ukubona ukuthuthuka, hlola nodokotela wakho ukukhipha i-hernia.

Okokugcina, ukugqoka isibopho sesisu noma i-corset esikhathini sokubeletha kungasiza imisipha yakho ye-rectus ekubuyeni endaweni yayo ephakathi. - UCatherine Hannan, MD

Izimpendulo zimelela imibono yochwepheshe bethu bezokwelapha. Konke okuqukethwe kunolwazi oluqinile futhi akufanele kuthathwe njengezeluleko zezokwelapha.