Emva kokubeleka lixesha lokuphiliswa nokuchacha elifunwa ngabo bonke oomama, nokuba basebatsha okanye banamava. Ikwalixesha elihle lokuzimanya nosana, nangona abaninzi bekhuthazwa ukuba bahambe nesisu esingadumbanga kangako. Yingakho ukuqhuba emva kokubeletha kuyinjongo yoomama abaninzi.
Ukuba unqwenela ukubaleka kwakhona, kubalulekile ukwenza isiseko ngaphambi kokuba ungene kwizihlangu zakho. Nangona kukhuselekile ukubuyela ekusebenzeni emva kokubeleka, kukho izikhokelo ezithile kunye namaxesha ekufuneka sizilandele ukuqinisekisa ukuba umzimba ulungele imisebenzi enempembelelo ephezulu.
Ngaba kukhuselekile ukubaleka emva kokubeleka?
Ukushwankathela okuninzi: ewe. Akukho mingcipheko ibonakalayo yokuphinda ubaleke emva kokubeleka. Nangona kunjalo, kufuneka kukhunjulwe ukuba iingcebiso kunye nokuphononongwa kwe-obstetrician-gynecologist, i-physical therapist kunye ne-rehabilitator yezemidlalo iya kufuneka ukuba inqume xa ixesha elifanelekileyo lesetyhini ngamnye.
Kukho iingcali eziqinisekisa ukuba ukuqalisa kwakhona komthambo kuxhomekeke kwizinto ezifana nohlobo lokubeleka (ilungu lobufazi okanye utyando) okanye ezinye iingxaki, ezifana ne-diastasis recti okanye iingxaki emva kwe-episiotomy. Unale nto engqondweni, ukuba ukukhulelwa kwakho bekusempilweni kwaye unikezelo lwakho belungenzima, unokukwazi ukubuyela kwimithambo ephantsi ukuya kweyokumodareyitha kamsinya nje emva kokubeleka.
Kodwa kufuneka uhlale ukhumbula ukuba ukubaleka ngumthambo ophakathi ukuya kutsho ngamandla, ngoko ke kufuneka uwulungiselele umzimba wakho lo msebenzi. Ngaphambi kokuba uqale ukugijima yonke imihla, kuyacetyiswa ukuba udibanise umthambo ogxininisa ukuzinza okungundoqo kunye namandla angaphantsi. Olu hlobo lomthambo lufuna inkqubela ngokuthe ngcembe njengoko siziva sikhululekile.
Kufuneka ulinde ixesha elingakanani ukuze ubaleke kwakhona?
Ixesha ekufuneka silinde ukuphinda siqhube lixhomekeke kumfazi ngamnye. Ukunceda ukumisela umhla wokubuya, kuyimfuneko ukuba uvavanywe ngugqirha kunye nonyango lomzimba ojongene nonyango lomzimba we-pelvic floor.
Ngokubanzi, kuyacetyiswa ukuba ulinde iiveki ezili-12 emva kokuzalwa komntwana ukubuyela ekubalekeni. Nangona kunjalo, inkqubo esebenzayo yokubuyisela kunye noqeqesho inokuqaliswa kwiiveki ze-6 emva kokunikezelwa. Nokuba, kuxhomekeke kumfazi ngamnye, ugqirha unokucebisa ukuba aqale umsebenzi womzimba kwiintsuku ezimbalwa emva kokubeleka. Ngokukodwa ukuba ubusebenza kakhulu ngexesha lokukhulelwa kwakho. Olu qeqesho lunokuba lulungelelaniso, unyamezelo, kunye nokomelela kwezihlunu zomgangatho we-pelvic, kunye nokusebenza okuthambileyo kwesisu okufana ne-pelvic tilt kunye ne-low-impact cardio.
Injongo elandelayo kukuhamba imizuzu engama-30 ngaphandle kweempawu ngaphambi kokunyusa isantya ukubandakanya ukubaleka. Abantu abaninzi babeka uxinzelelo olukhulu kubo ukuba babuyele kumzimba wabo wangaphambi kokukhulelwa, kwaye oku kunokukhokelela ekulindelweni okungenangqiqo ukubuyiswa komzimba ogcweleyo. Kuyimfuneko ukuthatha a inkqubo yohlengahlengiso kwaye unike umzimba ixesha eliyimfuneko lokuchacha kumothuko. Ukuba sikhawuleza inkqubo, sinokubangela ezinye iingxaki kwaye siqhubele phambili ixesha lokuphilisa kunye nokubuyisela.
Iziphumo zomzimba ezenzekayo xa zibaleka emva kokubeleka
Umzimba emva kokukhulelwa ufuna ukunyamekelwa ngakumbi kunye nokuqwalaselwa ngakumbi kunenguqulelo ngaphambi kokuba ukhulelwe. Akunjalo kuphela iindawo ezithile ezihlala ngokwahlukileyo (njengamabele), kodwa kufuneka ujongane neengxaki zokuvuza, intlungu ye-pelvic, kwaye kufuneka uye kwindlu yangasese ukuze uchame.
Ukuba ngamava akho okuqala emva kokubeleka, kukho ezinye izinto ofanele uzigcine engqondweni ngaphambi kokuba ubaleke ekungekho mntu uya kukuxelela ngazo.
Intlungu yePelvic
Iintlungu ze-pelvic namazantsi omqolo zixhaphakile ngexesha lokukhulelwa, kodwa ezi ntlungu zisenokuqhubeka emva kokuba umntwana ezelwe.
Ubuhlungu kwi-joint sacroiliac (edibanisa umqolo ongaphantsi kwi-pelvis) okanye intlungu kwi-symphysis pubis (phakathi kwe-pubic bones elungileyo nasekhohlo) ixhaphakile. Ukunceda ukunciphisa ukungahambi kakuhle kunye nokuqinisa indawo, kucetyiswa ukuba ubandakanye i-core kunye ne-pelvic stability exercises. Ezinye zazo zinokuba zii-pelvic tilts, ukuqiniswa kwesisu kunye nezinja zeentaka. Kwakhona, luluvo olulungileyo ukwenza ezinye zezi ntshukumo phambi kokuba ubaleke.
Ukukhupha ubisi xa ubaleka kwaye uchama
Onke loo maqhuma kunye neempembelelo ziya kubangela ukuvuza. Ukuba uncelisa, kucetyiswa ukuba uncancise okanye uveze ubisi ngaphambi kokuba usebenze; kungenjalo, uya kusenokwenzeka ukuba ekugqibeleni ube nebra emanzi kakhulu kunye nesikipa. Kungenxa yokuba abanye abafazi bafumana ukuthotywa ngelixa bebaleka.
Cinga ngokuthenga ibra yenkxaso eyongezelelweyo kwaye usebenzise iipads zokonga ukubamba nawaphi na amathontsi obisi. Nangona kunjalo, ukuvuza akuphelelanga emabeleni kuphela, kufuneka ulungiselele ukungabikho komchamo. Kuqhelekile ukuvuza umchamo xa ukhohlela, uhleka, uthimla, okanye usenza umthambo ngethuba lokubeleka. Inokusombululwa ngepadi eyenzelwe ukungazinzi.
Ukukhutshwa kwelungu lobufazi nako kwandiswa, njengoko lokhiya. Akuqhelekanga ukufumana ukukhutshwa kwe-vaginal emva kokubeleka, kunokuquka igazi, i-mucus, kunye nezicubu ze-uterine. Kunzima kakhulu kwiveki yokuqala emva kokubeleka, kodwa ukopha kancinci kunokuqhubeka kwiiveki ezi-4 ukuya kwezi-6 emva kokuzalwa.
Ukwanda kweentlungu kuyo yonke indawo
Umzimba wabafazi abakhulelweyo ukhula de kubeleka. Yindaleko engakholelekiyo yomzimba, enokuthi yenze umonakalo kumalungu, imisipha, imisipha kunye namathambo. Kuqhelekile ukuva iintlungu zombini ngexesha nasemva komthambo. Unokubona intlungu kwiindawo ezintsha kuwe, njengeenyawo zakho, amaqatha, kunye nomqolo ongaphezulu.
Ukongezelela, kufuneka kuthathelwe ingqalelo ukuba amahomoni anyuka ngexesha lokukhulelwa asekho emva kokunikezelwa. I yehlise Inokubangela ukuthomalalisa okudibeneyo ukuya kuthi ga kwiinyanga ezi-6 emva kokunikezelwa, ngoko ke thatha inkathalo ethe kratya xa ubaleka kwiindledlana, iindledlana zeenyawo, okanye nayiphi na enye indawo engazinzanga.
Iingcebiso ukulungiselela ukubaleka emva konikezelo
Ukubaleka emva kokukhulelwa kuyinjongo yabaninzi. Ngoko ukulungiselela umzimba ukuba uqalise umsebenzi wempembelelo ephezulu kufuna ixesha, umonde, kunye nomsebenzi ogxininisekile kwisisu kunye nomgangatho we-pelvic.
Kuyathakazelisa ukuba nesicwangciso soqeqesho, ngaphaya kokwenza iiseshini zokuhamba nokuqhuba. Iingcali zicebisa ukwazisa imithambo esekelwe koku:
- Uzinzo olungundoqo kunye ne-pelvic. Izisu kunye nomgangatho we-pelvic zibalulekile ukubuyela ekusebenzeni ngokukhuselekileyo. Ukuzivocavoca okunje nge-pelvic tilts, ii-curls zesisu, kunye ne-pelvic floor contractions (i-Kegel exercises) iyacetyiswa.
- Amandla oMzimba asezantsi. I-glutes, i-quadriceps, i-hamstrings, kunye namathole anceda ukuthwala umzimba kumkhondo ngamnye obalekayo. Ukunceda ukulungiselela umzimba wakho ongezantsi ukuba ubaleke kwakhona, chitha iintsuku ezimbalwa ngeveki usenza imithambo efana ne-squats, iibhulorho ezinomlenze omnye, umlenze omnye wokufa waseRomania, i-squats yaseBulgaria, kunye nokunyusa ithole.
- IiPlyometrics. Iimpawu ze-elastic zemisipha kunye nee-tendon ziyinxalenye ephambili yokubaleka. Nangona i-plyometrics inokubonakala ngathi luhlobo lomsebenzi olugcinelwe amanqanaba aphambili, ezinye zezi ntshukumo zinokwenziwa ngoxinzelelo oluncinci. Gxininisa kwi-jump squats, ukutsiba komlenze omnye, kunye nokutsiba kwebhokisi.
Ngakolunye uhlangothi, asinakulibala ukuba ukuhamba kuyindlela eqinisekileyo yokugcina impilo ye-cardiovascular health kunye nokulungiselela umzimba ukuba usebenze. Qala ngokucotha ngeehambo ezimfutshane kwaye wakhe ukuya kuthi ga kwiihambo ezinde, ezikhawulezayo. Xa sele ulungele ukubopha izihlangu zakho zoqeqesho lokubaleka, luluvo olulungileyo ukulandela uhambo kunye nokubaleka isicwangciso sekhefu. Ngezantsi sincoma imodeli, nangona umfazi ngamnye kufuneka alungelelanise ngokwamandla akhe omzimba.
- Inqanaba loku-1 ukuhamba - 3: 1. Hamba imizuzu emi-3 kwaye ubaleke umzuzu o-1, uphinde uphinde. Landela lo mlinganiselo de ube ukulungele ukuya kwisigaba esilandelayo.
- Isigaba sesi-2 sihamba-qhuba 2: 1. Hamba imizuzu emi-2 kwaye uqhube umzuzu we-1, kwaye uphinde. Qhubeka ngolu hlobo de ube ukulungele ukuqhubela phambili kwisigaba esilandelayo.
- Inqanaba lesi-3 lokuhamba - ukubaleka kwe-1: 1. Hamba umzuzu o-1 kwaye ubaleke umzuzu o-1, kwaye uqhubeke ngokufanayo. Bambelela de ube ukulungele ukuya kwisigaba esilandelayo.
- Inqanaba lesi-4 ukuhamba - 1: 2 ukubaleka Hamba umzuzu omnye kwaye ubaleke imizuzu emi-1, kwaye uphinde. Qhubeka ude uzive unamandla okuya kwinqanaba elilandelayo.
- Inqanaba lesi-5 hamba - baleka 1: 3. Hamba umzuzu o-1 kwaye ubaleke i-3. Qhubeka nokuqhubela phambili wedwa de ukwazi ukubaleka ngaphandle kokuhamba.