Ukuzivocavoca kwangemva kokubeletha okungu-7 nokuthi ungenza kanjani

-Delile

• Ukuzivocavoca kwesitezi se-pelvic
• 1. Ukuzivocavoca okuyisisekelo kwe-perineum contraction
• 2. Ukuvivinya okuthuthukile kwe-perineum contraction
• 3. Ukuzivocavoca kweKegel
• Ukuzivocavoca kwesisu
• 1. Ibhuloho
• 2. Isisu esinebhola
• 3. I-Surfboard
• 4. Ukuzivocavoca okucindezelayo
• Ukunakekela ngesikhathi sokuvivinya umzimba

Ukuzivocavoca nge-postpartum kusiza ekuqiniseni isisu kanye nesifuba, ukuthuthukisa ukuma komzimba, ukukhulula ukucindezeleka, ukugwema ukucindezeleka kwangemva kokubeletha, ukuthuthukisa isimo sengqondo nokulala, nokusiza ukunciphisa umzimba.

Ngokuvamile, ukuvivinya umzimba kungaqalwa ezinsukwini eziyi-15 ngemuva kokulethwa okujwayelekile noma amasonto ayisithupha kuya kwayisishiyagalombili ngemuva kokuhlinzwa, inqobo nje uma udokotela obelethayo ekhipha imisebenzi ebonakalayo. Ngakho-ke, kubalulekile ngaso sonke isikhathi ukwenza ukuqapha kwezokwelapha futhi uhlole ukuthi ukuzivocavoca kungenziwa yini ukuze kungathikamezeki ukululama.

Ukuzivocavoca kokubeletha kungenziwa ekhaya futhi akufanele kusebenzise ama-calories amaningi, ukuze kungaphazamisi ukukhiqizwa kobisi lwebele futhi kungaphazamisi inqubo yokuncelisa. Ngesikhathi noma ngemuva kokwenza izivivinyo, uma uhlangabezana nokungahambi kahle noma uma kukhona ukopha egazini esithweni sangasese, kufanele uyeke ukwenza lo msebenzi ngokushesha, futhi wazise udokotela.

Ukuzivocavoca kwesitezi se-pelvic

Okunye ukuzivocavoca kwe-pelvic okungenziwa kufaka phakathi:

1. Ukuzivocavoca okuyisisekelo kwe-perineum contraction

Ukuvivinya okuyisisekelo kwe-perineum kungenziwa ngemuva nje kokubeletha ukusiza ukuqinisa iphansi le-pelvic kanye nokulwa nokuchama kokuchama.

Indlela yokwenza: lala ngomhlane bese ugoba imilenze yakho. Yenza isivumelwano ne-perineum imizuzwana emi-5 ukuya kwengu-10 sengathi ubambe umchamo. Ngasikhathi sinye, yenza inkontileka ngendunu kube sengathi ibibambe isitulo. Ukuphumula. Yenza amasethi ayi-10 okufinywa okuyishumi ngosuku.

2. Ukuvivinya okuthuthukile kwe-perineum contraction

Ukuvivinya okuthuthukile kokuncipha kwe-perineum kusebenza imisipha yaphansi okhalweni futhi kuyasiza nasekuqiniseni isisu. Lokhu kufanele kwenziwe ngosizo lwebhola.

Indlela yokwenza: ngomhlane udonga, beka ibhola phakathi kodonga nomhlane wakho. Njengoba izinyawo zakho zihlukaniswe ububanzi behlombe, thinta phansi i-pelvic nesisu. Gobisa amadolo sengathi uhleli esihlalweni esingabonakali. Umgogodla we-lumbar akumele ulahlekelwe ukuxhumana nebhola futhi ukunyakaza kufanele kwenziwe ngokubumba umgogodla ebholeni. Hlala kuleso sikhundla imizuzwana emi-5 bese ubuyela endaweni yokuqala. Phinda lo msebenzi izikhathi ezintathu.

3. Ukuzivocavoca kweKegel

Ukuzivocavoca kweKegel kuyindlela enhle yokuqinisa imisipha yesikhumba se-pelvic, ukulwa nokungahambisani nomchamo nokwenza ngcono ukuxhumana okusondele, isibonelo. Bona ukuthi ungakwenza kanjani izivivinyo ze-kegel.

Ukuzivocavoca kwesisu

Ngemuva kwemvume yokwelashwa, izivivinyo zesisu zangemva kokubeletha zingenziwa amahlandla ama-2 kuye kwayi-3 ngeviki, ngamasethi ama-3 okuphindwaphindwa okuyishumi kuya kwangama-20 lilinye.

1. Ibhuloho

Ibhuloho ukuzivocavoca okusiza ukuqinisa isisu, ama-glutes namathanga, ngaphezu kokusiza ukuzinzisa iphansi le-pelvic.

Indlela yokwenza: lala ngomhlane izingalo zihambisana nomzimba wakho, uguqe ngamadolo wakho usekele izinyawo zakho phansi. Yenza inkontileka ye-pelvis, isisu nezinqe bese uphakamisa izinkalo zakho phansi, ngaphandle kokuthinta isinqe sakho phansi. Bamba lesi sikhundla imizuzwana eyi-10 bese wehlisa okhalweni.

2. Isisu esinebhola

Isisu siyindlela enhle yokusiza ukuqinisa isisu futhi kungenziwa ngosizo lwebhola.

Indlela yokwenza: lala ngomhlane, izingalo zakho zihambelana nomzimba wakho bese ubeka ibhola phakathi kwemilenze yakho, emaqakaleni. Phakamisa imilenze yakho ngebhola, uguqe ngamadolo, kube sengathi uhleli esihlalweni esingabonakali. Buyela endaweni yokuqala, uphumule bese uphinda ukunyakaza izikhathi eziyi-10 kuye kwezingu-15.

3. I-Surfboard

Ibhodi liwuvivinyo olusiza ukuqinisa isisu, ukuthuthukisa ukuma komzimba, ukukhulisa umzimba, ngaphezu kokusiza ngokulinganisela komzimba.

Indlela yokwenza: lala ngesisu bese uphakamisa umzimba wakho, uxhasa kuphela izingalo nezinzwane zakho phansi, ngaso sonke isikhathi isisu sakho sinenkinga futhi ikhanda nomzimba uqondile, kuqondaniswe nomgogodla wakho. Kufanele imiswe kulesi sikhundla imizuzwana engama-30 kuya kwengu-60. Enye indlela, uma unenkinga yokwenza ibhodi ngenkathi uxhasa izinzwane zakho, ukuxhasa umzimba wakho ngamadolo akho.

4. Ukuzivocavoca okucindezelayo

I-hypopressive gymnastics iyindlela enhle yokuzivocavoca ngemuva kokubeletha ukukhipha isisu, ngaphezu kokuqinisa iphansi le-pelvic, ukulwa nokungahambisani nomchamo nokwenza ngcono ukugeleza kwegazi kwendawo, okuthuthukisa ukusebenza kocansi.

Buka ividiyo yokuthi ungayenza kanjani imithambo yokuzivocavoca ngokweqile.

Ukunakekela ngesikhathi sokuvivinya umzimba

Ezinye izinyathelo okufanele zithathwe ngesikhathi sokuzivocavoca ngemuva kokubeletha yilezi:

• Hlala u-hydrated ukuvimbela ukungabi namanzi emzimbeni nokungalimazi ukukhiqizwa kobisi;
• Qala imisebenzi kancane kancane, ukwandisa kancane kancane ukuqina, ukuhlonipha umkhawulo womzimba ukugwema ukuvela kokulimala noma ukwehlisa ukululama kwangemva kokubeletha;
• Gqoka izingubo zikanokusho nebra yokusekelwa, uma uncelisa, ukugwema ukungakhululeki ngesikhathi sokuzivocavoca umzimba.

Ngaphezu kwalokho, uma uhlangabezana nobuhlungu besisu, ukopha esithweni sangasese noma ukungakhululeki okungazelelwe endaweni ye-pelvic, kufanele uyeke ukusebenza komzimba ngokushesha bese ubika kudokotela wakho.