I-diastasis yesisu yinto eyaziwa kancane kodwa evame kakhulu, ikakhulukazi kwabesifazane ngemva kokukhulelwa. Kuhilela ukuhlukaniswa kwemisipha ye-rectus abdominis, okubangela ubuthakathaka odongeni lwesisu futhi, ezimweni eziningi, futhi kuthinte i-pelvic floor.
Indlela engalungile yokuqeqeshwa ingenza izinto zibe zimbi nakakhulu, okuholela ekuqhumeni, ubuhlungu be-back, incontinence, noma ngisho nokungazinzi kwe-postural. Ngakho-ke, kubalulekile ukwazi ukuthi yiziphi izivivinyo eziphikisana ngokuphelele nokuthi ungasibuyisa kanjani isisu sakho ngendlela esebenzayo nephephile.
Iyini ngempela i-diastasis yesisu?
I-Diastasis recti yenzeka lapho imisipha ye-rectus abdominis ihlukaniswa ngokwelula i-linea alba, izicubu ezixhumene nazo. Lesi simo asikhawulelwe ezindabeni zobuhle kuphela; iphinde imele ukungalingani enkabeni yomzimba okungaholela ezifweni eziningi ze-musculoskeletal kanye ne-pelvic floor.
Kuvame kakhulu phakathi ne-trimester yesithathu yokukhulelwa ngenxa yokukhula kwesibeletho, nakuba kungase kubangelwe ezinye izici ezifana nokukhuluphala ngokweqile, ukuzivocavoca okwenziwa kabi, noma i-hyperlaxity yezicubu ezixhunyiwe.
Ukuhlukaniswa okukhulu kunamasentimitha angu-2.5 noma angu-3 (kuye ngokuthi iphuzu lokulinganisa) sekuvele kubhekwa njenge-diastasis esebenzayo noma engalawuleki kuye ngohlobo lokuphendula kwesisu ekucindezelekeni. Kulezi zimo, kubalulekile ukugwema ukwanda kwengcindezi yangaphakathi kwesisu ngokunyakaza okuthile.
Ukuzivocavoca okufanele ugweme uma une-diastasis yesisu
Kunezinhlobo ezithile zokuzivocavoca okwandisa ngokungalawuleki ukucindezela ngaphakathi kwesisu, okungase kubhebhethekise ukuhlukana kwemisipha futhi kuthinte kabi phansi kwe-pelvic. Lezi zivivinyo ziphikisana kokubili ezigabeni zokuqala ze-postpartum kanye nezinqubo zokuvuselela isisu.
1. Ukuqina kwesisu kanye nokwehluka kwakudala
Ukuzivocavoca kwesisu okuvamile okufana nama-crunches, ama-sit-ups, noma isikelo akuvunyelwe ngokuphelele uma kukhona i-diastasis yesisu. Lawa masu avame ukusunduza okuqukethwe kwesisu phambili, okubangela ukuqubuka phakathi komugqa wesisu, okwandisa ukuhlukaniswa kwe-linea alba.
Ngaphezu kwalokho, bacindezela phansi okugcina kuthinta i-pelvic floor, okwandisa ingozi ye-prolapse noma i-incontinence yomchamo. ngakho-ke kubalulekile ukunakekela inqubo.
2. Amapulangwe avamile nama-push-ups
Nakuba amapulangwe kuwumsebenzi ovame kakhulu wokuqinisa umnyombo, esimweni se-diastasis angasenza sibe sibi isimo. Umzamo oqhubekayo wokugcina ukuma udala ingcindezi eyengeziwe ukuthi isisu esigobile esingakwazi ukumelana nayo, okubangela ukuqhuma nokungasebenzi kahle.
Ngaphambi kokuzenza, kufanele uqinisekise ukuthi usebenzisa kahle i-abdominis eguquguqukayo kanye nokulawula ukuphefumula okwanele. Uma kungenjalo, kuyatuseka ukuthi kuqalwe ngezinhlobonhlobo ezenziwe lula ezinezinhlangothi ezine noma ezisekelwe kancane, ngaleyo ndlela ugweme izinkinga zakamuva. ngokuzivocavoca okunomthelela ophezulu.
3. Ukuzivocavoca okujikelezayo nokusonta
Ukunyakaza okubandakanya ukusonta isiqu, ukusonta ukhalo, noma ukunyakaza okutshekile, njengokuhamba ngebhayisikili, kukhiqiza amandla okugunda ku-linea alba naphansi kwe-pelvic. Lokhu kuthinta ngokuqondile ukuzinza okuyisisekelo, okungase kuvule i-diastasis ngokuqhubekayo. Kuze kube yilapho kutholakala isisu esisebenzayo, lezi zivivinyo kufanele zigwenywe.
4. Ukugijima, ukugxuma noma ukwenza izivivinyo zomthelela
Imisebenzi efana nokugijima, i-aerobics, i-Zumba, noma imidlalo ehlanganisa ukugxuma noma ukushintsha ijubane ingaba yingozi. Lezi zivivinyo zidala ukugcwala okungapheli emisipha yaphansi kanye ne-pelvic floor, okungenzeka ukuthi isenziwe buthaka ngokukhulelwa noma ukuhlinzwa (njengokuhlinzwa). Labo besifazane abafisa ukuqala ukuzilolonga kwezemidlalo kufanele bacabangele izincomo zomsebenzi womzimba ophephile.
5. Ukuphakamisa izinsimbi ngokweqile
Ukuqeqeshwa okunzima kufanele kugwenywe phakathi nesigaba sokuqala sokululama kwangemva kokubeletha futhi ezimweni ze-diastasis ebalulekile. Lapho uphakamisa izinsimbi, uma ukuphefumula kungalawulwa, kuvame kakhulu ukwenza ukuqondisa kwe-Valsalva (ukubamba umoya), okukhiqiza ukucindezela okunonya ku-linea alba kanye nesitezi se-pelvic.
Ukubuyela ekuqeqesheni amandla kufanele kwenziwe ngokuqhubekayo ngokuzivocavoca okusebenzayo, ukuqondisa inqubo nokuhlonipha umfutho womzimba, futhi kubalulekile ukubeka phambili ukuqinisa. endaweni ye-lumbar.
Ukuzivocavoca kwe-Pilates ne-Yoga: ingabe kufanelekile i-diastasis recti?
Naphezu kwedumela lazo lezindlela ezimnene, kokubili i-Pilates ne-Yoga iqukethe izivivinyo ezingase zibe nomthelela uma zingavumelaniswa nesimo se-diastasis. Ukunyakaza okuningi kuhilela ukugoba kwe-trunk, izisu ezigoqayo, noma ukwenza kusebenze okutshekile ngokuzungezisa.
Ngakho-ke, nakuba akufanele ziqedwe ngokuphelele, kufanele zenziwe ngaphansi kokuqondiswa kochwepheshe ozoziguqula ngokuvumelana nesimo sesisu kanye ne-pelvic floor. Ukuze uthole ukuphepha okukhulu, yazi Izinzuzo zePilates ngesikhathi sokukhulelwa Kungaba usizo olukhulu.
Imiphumela yokwenza izivivinyo ngokungalungile
Ukuzama ukwenza izivivinyo zesisu ezingenziwanga kahle kungabangela okungaphezu nje kwesisu esibeleselayo. Phakathi kwemiphumela evame kakhulu yokungalandeli ukuvuselelwa okufanele kwe-diastasis yilezi:
- Ukuqhuma kwesisu okuphikelelayo noma okuba kubi.
- I-Lumbar noma ubuhlungu bomlomo wesibeletho ngenxa yokuntuleka kokulawula kwe-postural.
- Ukwenza buthaka phansi kwe-pelvic ngengozi yokuqhuma nokungakwazi ukuzilawula.
- I-hernia yesisu uma ingcindezi yangaphakathi iphoqelelwa.
Ngakho-ke, kubalulekile ukugwema lezi zivivinyo ezinqatshelwe futhi ukhethe okunye okusiza ukuthuthukisa ukusebenza okubalulekile ngaphandle kobungozi.
Ukuzivocavoca okunconyiwe ukuqinisa isisu nge-diastasis
Indlela efanele yokuvuselela isisu ngemva kokukhulelwa noma ukuhlinzwa iwukuqala ngaphakathi, ngokuzivocavoca okuhlangana ne-abdominis eguquguqukayo kanye nephansi le-pelvic, ngaphandle kokukhiqiza ukucindezela kwangaphandle.
Nazi ezinye izindlela eziwusizo nokunyakaza:
1. Ukuzivocavoca kokuphefumula kanye ne-diaphragm
Ukuphefumula kwe-diaphragmatic kuyisihluthulelo sokubuyisela ukusebenza kwesisu. Ngaphandle kwephethini yokuphefumula enhle, umnyombo awusebenzi kahle. Amasu okukhipha i-diaphragmatic kanye nokuphefumula okuqondayo kusiza ukuhlela kabusha uhlelo lwe-abdominopelvic.
2. Oziphu
Lokhu kuvivinya umzimba okungokomfanekiso kwenza isisu sisebenze ukusuka phansi phezulu, njengokungathi uvala uziphu ukusuka ku-pubis ukuya enkabeni ngenkathi ukhipha umoya. Kuyindlela enhle yokuphinda wenze kusebenze okuphambene ngokuphefumula nokulawula i-postural.
3. Ama-Hypopressives
Ukuzivocavoca kwe-Hypopressive kusiza ukunciphisa ukucindezela kwangaphakathi, ukuthuthukisa ithoni ye-abdominis eguquguqukayo, ukunciphisa ukubopha kwesisu, nokuqinisa i-pelvic floor. Kodwa-ke, akufanele zenziwe ngaphandle kokuqondiswa kochwepheshe futhi kuphela lapho i-diastasis ilawulwa.
4. Ukuzivocavoca kuwo wonke amane
Izikhundla ezifana ne-quadruped zisiza ukuthuthukisa ukuqondana komgogodla futhi zenze umgogodla usebenze ngaphandle kokudala ukucindezela okukhulu. Kusukela kulesi sikhundla ungenza unyakazisa kancane, ukuphefumula okwaziyo kanye nezandiso ze-contralateral (ukuzivocavoca komuntu ongaphezu kwamandla) okujwayelane nezinga lakho lokulawula. Ungakwazi futhi ukubonisana ukuzilayisha ngokwakho okungaba yinzuzo.
5. Ukuqinisa ama-glutes kanye nomhlane
Umnyombo awugcini nje ngesisu. Ukuze uzinzise i-pelvis futhi uthuthukise ukuma, kubalulekile ukugcina ama-glutes akho esebenza futhi umhlane wakho uqinile. Ukuzivocavoca okufana nebhuloho le-glute, izandiso zenyonga, nokuqeqeshwa kwebhande lokumelana kukusiza ukuthi wakhe isisekelo esiqinile ongakha kuso.
Ngingakwazi ukusebenzisa ibhande langemva kokubeletha ukuvala i-diastasis?
Akunconywa ukusebenzisa amabhande e-postpartum ngaphandle kwenkomba yokwelashwa noma ngokomzimba. Nakuba zingase zinikeze umuzwa wokuphumula ekuqaleni, ukusetshenziswa kwazo ngokungakhethi kuvimbela izicubu ukuba ziphinde zisebenze ngokwazo. Isisu sidinga ukubuyisela ukusebenza, hhayi ukusekelwa ngaphandle.
Kuphela ezimweni lapho izicubu zibuthakathaka kakhulu noma kukhona i-hernias, uchwepheshe angase anikeze ibhande elikhethekile njengomphelelisi, ungalokothi ube esikhundleni sokuzivocavoca okusebenzayo.
Ungaqala nini ukuqeqeshwa ngemva kokubeletha noma ukuhlinzwa?
Wonke umuntu wesifazane uhlukile, kodwa ngokuvamile ungaqala izivivinyo zokuphefumula kahle, ukuhambahamba, nokuqwashisa umzimba kuqala ezinsukwini eziyi-15 ngemva kokubeletha noma ngokuhlinzwa. Okubalulekile yinqubekelaphambili.
Kusukela ngesonto lesithupha, ukuhlolwa kokwelashwa ngokomzimba kungaqalwa ukuhlola isimo se-perineum ne-diastasis recti, futhi kuqale ukuvivinya umzimba okuthe xaxa uma umzimba usulungile. Kuyelulekwa futhi ukucabangela Izindlela eziphephile zangemva kokubeletha ezivumelana nesidingo ngasinye.
Umgomo uwukulungiselela umzimba kusukela ngaphakathi ngaphandle, njalo uqinisekisa ukuthi akukho ukucindezela ku-linea alba noma i-pelvic floor ngesikhathi sokunyakaza.
Futhi okubaluleke kakhulu, kwenze ngaphandle kokuxhamazela noma ukufuna ngenkani, ukuqonda ukuthi isikhathi sangemva kokubeletha yisikhathi sokulalela, sokunakekela, kanye nokuphinde uxhumane nawe.
Ukuvuselela i-diastasis yesisu nokubuyisela ibhande lesisu elisebenzayo akwenzeki nje kuphela, kodwa kubalulekile ukuze uzizwe ulungile, ugweme ukungaphatheki kahle, nokubuyisela amandla, ukuma, nokuzethemba. Ukuhlonza izivivinyo ezinqatshelwe, ukufaka esikhundleni sazo ezifanele, kanye nokungaguquguquki ekusebenzeni kwakho kuzokwenza wonke umehluko enqubweni yakho yokululama.
