Poresa Diastasis Recti: Maekisesaizi eMoms Mitsva

Zvemukati

• Chii chinokonzera?
• Exercises yekurapa diastasis recti
• Kudzidzira 1: Kufema kwekufema
• Kudzidzira 2: Kumira pushups
• Kudzidzira 3: Bridge pose
• Ndeipi mikana yako?
• Ndezvipi zvimwe zvaunofanira kuziva?
• Outlook
• Kubva nyanzvi yedu

Imwe mhasuru inova miviri… mhando

Muviri wako une nzira dzakawanda dzekushamisa iwe - uye nhumbu inogona kukupa iwe zvinoshamisa kwazvo pane zvese! Kurema huremu, musana wezasi unorwadza, mazamu anoputika, uye shanduko yeganda reganda zvese zvinoenderana nekosi yemwedzi mipfumbamwe. Saka mamiriro asingakuvadzi asi asingadiwe anonzi diastasis recti.

Diastasis recti kupatsanura kwemarunda emimba epakati pakati, zvinowanzozivikanwa se "abs" yako. Yako abs inoumbwa neakafanana mabhendi emhasuru kuruboshwe uye kurudyi mativi emuviri wako. Dzinomhanya pakati pe dumbu rako kubva pasi pembabvu yako kudzika kune yako pubic bone. Tsandanyama idzi dzakabatana pamwe chete netambo yechinhu chinonzi linea alba.

Chii chinokonzera?

Iko kumanikidza kwemwana ari kukura - akabatsirwa pamwe nepamuviri kemukadzi relaxin, iyo inorerutsa nyama yemuviri - inogona kuita kuti yako abs iparadzane pamwe nemutsara alba. Izvi zvinokonzeresa kuti bhuru rioneke pakati peimba yako. Mamwe ma diastasis recti anotaridzika kunge dombo, asi kazhinji kacho ndeyepamuviri nhumbu "pooch."

Exercises yekurapa diastasis recti

Nhau dzakanaka ndedzekuti iwe unogona kuporesa diastasis recti nemamwe manyoro asi anoshanda ekurovedza muviri. Kuwana yako yekudzosera mu pre-mucheche chimiro kunogona kutora rimwe basa shoma, zvakadaro.

Ilene Chazan, MS, PT, OCS, FAAOMPT, ane chinenge chikamu chechina chezviitiko zvezana semudzidzisi uye murapi wepanyama. Mune yake studio yeJacksonville, Ergo Muviri, akaona zviitiko zvakawanda zve diastasis recti.

"Kurovedza kwangu kwekutanga kune vanhu vane diastasis recti kudzidza nzira dzekufema dzakakodzera," anodaro Chazan. "Izvi zvinoreva kudzidza kutungamira mweya mukuzara kwakazara kwe360-degree yedhayaphiramu."

Iyo diaphragm ipamhi, yakatetepa tsandanyama inogadzika pazasi pembabvu. Iyo inoparadzanisa thorax yako, kana mapapu nemoyo, kubva mudumbu rako nzvimbo. Zvakanaka, iyo nemuvakidzani wayo - iyo inopfuura nemudumbu mesisi - chengetedza musimboti wako wakasimba. Iyo yakagadzika musimboti inodzivirira musana wako uye inobvumira izere huwandu hwakazara hwekufamba kwemaoko uye torso.

Kudzidzira 1: Kufema kwekufema

Kuita kwekunyepedzera kuri nyore kwekufema kw diaphragm kunotanga nekurara nemusana. Isa maoko ako pamusoro pezasi ribcage uye inhale.

"Inzwa diaphragm ichiita kuti mbabvu dzepazasi dziwedzere mumaoko ako, kunyanya kune mativi," Chazan anopa zano. Sezvo iwe uchifema, tarisa pakubata diaphragm yako, uchigadzira izvo Chazan inodaidza "corset athari."

Paunenge iwe uine chivimbo chekuti uri kufemera mukati me diaphragm yako, enda kune maviri anotevera maekisesaizi.

Kudzidzira 2: Kumira pushups

Fungidzira kuti yakanyanya nani chikoro chesekondari kirasi yekudzidzira ingadai yakave iwe dai iwe uchiziva nezve yakamira pushups. Aya maekisesaizi anogona kubatsira kuporesa diastasis recti uye nekukupa iwe wepamusoro muviri toning uye wezasi muviri kutambanudza kweyakajairika mapush-ups.

Mira wakatarisana nemadziro pakureba kwemaoko netsoka dzako muhudyu-hupamhi hwakaparadzana. Kuisa zvanza zvako zvakatarisana nemadziro, inhale. "Kurudzira mweya wekuyerera zvakanyanya mumapapu," anodaro Chazan. "Bvumira mbabvu kuti dzikure sedenderedzwa pane kurega mweya uchigadzira dumbu rinozvitutumadza."

Pane exhale, dhonza dumbu rako rakasimba mukati kumusana wako. Kubvumira maoko ako kukotama, kusendamira pamadziro pane yako inhalation inotevera. Sundira kure nemadziro pane exhale uye tangazve yako yakatwasuka-nzvimbo.

Kudzidzira 3: Bridge pose

Yepamberi yekuporesa kurovedza muviri inowanzoitika yoga nzvimbo, iyo Bridge pose (kana Setu Bandha Sarvangasana, kana iwe uchida zvako zvaunofunga muSanskrit).

Kuti utange Bridge kumira, rara nemusana nemusana wako zvinyoro nyoro uchipinda pasi. Tsoka dzako dzinofanira kunge dzakatsetseka uye mabvi ako akakotama. Isa maoko ako kumativi ako nemaoko ako akatarisa pasi. Inhale zvishoma nezvishoma, uchishandisa yako diaphragmatic kufema.

Pamusoro pe exhale, tenderedza nzvimbo yako yepelvic kuenda padenga kusvikira muviri wako waita kutwasuka kwakatwasuka nemabvi ako senzvimbo yepamusoro uye mapfudzi ako seakadzika kwazvo. Inhale zvinyoro nyoro paunenge wakabata iyo positi, uye pane exhale, zvishoma nezvishoma kumonera musana wako kumashure pasi.

"Chinhu chinotonhorera pamusoro peiyi nhevedzano," anodaro Chazan, "ndechekuti zvinobatsira iwe kuchinjira mumabasa ako ezuva nezuva sezvaunopora. Kuziva kufema kwako uye mashandisiro aunoita yako yakadzika abs zuva rese - apo paunotora mwana wako, kana kukotama kuti umushandure - kwakakosha pakurapa diastasis recti sekuwedzera kurovedza muviri. "

Ndeipi mikana yako?

Mukana wako wekukudziridza diastasis recti unowedzera kana iwe uine mapatya (kana zvimwe) munzira, kana kana iwe uine vakawanda vane nhumbu. Kana iwe uri pamusoro pemakore makumi matatu nemashanu ekuberekwa uye uchisununguka mwana ane huremu hwekuzvarwa, iwe unogona zvakare kuve nemukana wepamusoro wekuvandudza diastasis recti.

Iwo mukana we diastasis recti unokwira kumusoro kana iwe uchinge uchinetseka nekukotamisa kana kumonyanisa torso yako. Ive neshuwa yekusimudza nemakumbo ako, kwete musana wako, uye kutendeukira parutivi rwako nekusundira kumusoro nemaoko ako kana iwe uchida kubuda pamubhedha.

Ndezvipi zvimwe zvaunofanira kuziva?

Iwe unogona kuona diastasis recti mudumbu remwana wako achangozvarwa, asi usazvidya moyo zvakanyanya. Kurapa mune vacheche vane diastasis recti inongodiwa chete kana hernia ichikura pakati pemhasuru dzakaparadzaniswa uye inoda kuvhiyiwa. Zvinonyanya kuitika kuti mhasuru yemudumbu yemwana wako icharamba ichikura uye diastasis recti ichanyangarika nenguva. Ehezve, iwe unofanirwa kubata chiremba nekukasira kana mwana wako akatsvuka, kurwadziwa mudumbu, kana kuramba uchirutsa.

Dambudziko rakajairika re diastasis recti muvakuru zvakare hernia. Izvi zvinowanzoda kuvhiyiwa kuri nyore kwekugadzirisa.

Outlook

Chiitiko chidiki chemwenje mazuva mashoma pavhiki chinogona kutora nzira yakareba yekurapa yako diastasis recti. Nekudaro, yeuka kutarisa mukati nachiremba wako usati waedza mamwe maitiro anonetsa.

Kubva nyanzvi yedu

Mubvunzo: Ndinofanira kuita maekisesaizi kangani? Ndichakurumidza sei kuona mhedzisiro?

A: Kufunga kuti iwe wakabereka mukadzi, unogona kutanga izvi zvinyoro nyoro mushure mekuzvarwa, wozviita zuva nezuva. Kuburitswa kwekusiyiwa kunogona kukudzivirira kubva pakuita chero epakati / yepamuviri tsandanyama yekurovedza muviri kweinenge mwedzi miviri kana mitatu mushure mekusununguka kwako. Sezvo murwere wese akasiyana, iwe unofanirwa kutarisa nachiremba wako kuti ndepapi paunosunungurwa kuti uve nemimba yekudzidzira.

Nepo diastasis recti ichiwanzo gadzirisa vega sevarwere vanorasikirwa nepamuviri uremu mushure mekusununguka, izvi zviitwa zvinogona kubatsira mhasuru kuti dzimisike pachadzo nekukurumidza. Kana mushure memwedzi mitatu kana mitanhatu yekugara uchiita zviitwa izvi ukatadza kuona kuvandudzwa, bvunza chiremba wako kuti atonge kunze hernia.

Chekupedzisira, kupfeka dumbu bhainda kana corset munguva yepashure yekubereka kunogona kubatsira ako marevhuru mhasuru mukudzoka kune yavo midline chinzvimbo. - Catherine Hannan, MD

Mhinduro dzinomiririra maonero enyanzvi dzezvekurapa. Zvese zvirimo ndezvechokwadi zvine ruzivo uye hazvifanire kutorwa sezano rekurapa.