I-Postpartum yisikhathi sokuphulukiswa nokululama esidingwa yibo bonke omama, kungakhathaliseki ukuthi basanda kubeletha noma banolwazi. Yisikhathi esihle futhi sokuzihlanganisa nengane, nakuba abaningi bekhuthazwa ukuba bahambe nesisu esingavuvukalanga kancane. Yingakho ukugijima ngemva kokubeletha kuwumgomo womama abaningi.
Uma ufisa ukugijima futhi, kubalulekile ukwenza isisekelo ngaphambi kokushibilika kumateku akho. Nakuba kuphephile ukubuyela ekugijimeni ngemva kokubeletha, kuneziqondiso ezithile kanye nezikhathi okufanele sizilandele ukuze siqinisekise ukuthi umzimba ulungele imisebenzi enomthelela omkhulu.
Ingabe kuphephile ukugijima ngemva kokubeletha?
Ukufingqa okuningi: yebo. Azikho izingozi ezisobala zokuqalisa kabusha ukugijima ngemva kokubeletha. Kodwa-ke, kufanele kukhunjulwe ukuthi iseluleko nokubuyekezwa kwe-obstetrician-gynecologist, uchwepheshe wezomzimba kanye nomhlengikazi wezemidlalo uzodingeka ukuze anqume ukuthi isikhathi esifanele sowesifazane ngamunye.
Kukhona ochwepheshe abaqinisekisa ukuthi ukuqalisa kabusha kokuzivocavoca kuncike ezicini ezifana nohlobo lokubeletha (ingxenye yangasese yangasese noma yokuhlinzwa) noma ezinye izinkinga, njenge-diastasis recti noma izinkinga ngemva kwe-episiotomy. Unalokhu emqondweni, uma ukukhulelwa kwakho bekunempilo futhi ukubeletha kwakho bekungelula, ungase ukwazi ukubuyela ekuzilolongeni okunesisindo esiphansi kuya kokumaphakathi ngemuva nje kokubeletha.
Kodwa kufanele ukukhumbule ukuthi ukugijima kuwukuvivinya umzimba okusesilinganisweni ukuya kokunamandla, ngakho kufanele ulungiselele umzimba wakho lo msebenzi. Ngaphambi kokuba uqale ukugijima nsuku zonke, kunconywa ukuthi uhlanganise izivivinyo ezigxile ekuzinzeni okuyisisekelo namandla aphansi womkhawulo. Lolu hlobo lomsebenzi womzimba ludinga ukuqhubeka kancane kancane njengoba sizizwa sikhululekile.
Kufanele ulinde isikhathi esingakanani ukuze ugijime futhi?
Isikhathi okufanele sisilinde ukuze siqalise kabusha ukugijima sincike ngokukhethekile kumuntu wesifazane ngamunye. Ukuze usize ukunquma idethi yokubuya, kuyadingeka ukuthi kuhlolwe yikho kokubili udokotela kanye nomelaphi womzimba ogxile ekwelapheni komzimba kwe-pelvic floor.
Ngokuvamile, kuhle ukulinda amaviki angu-12 ngemva kokuzalwa komntwana ukubuyela ekugijimeni. Nokho, inqubo esebenzayo yokululama nokuqeqeshwa ingaqalwa kusukela emavikini angu-6 ngemva kokubeletha. Ngisho, kuye ngowesifazane ngamunye, udokotela angase atusa ukuqala umsebenzi womzimba ezinsukwini ezimbalwa ngemva kokubeletha. Ikakhulukazi uma ubusebenza kakhulu ngesikhathi ukhulelwe. Lezi zivivinyo kungaba okokuxhumanisa, ukukhuthazela, namandla emisipha yaphansi ye-pelvic, kanye nokwenza kusebenze okuthambile kwesisu okufana nokutsheka kwe-pelvic kanye ne-low-impact cardio.
Umgomo olandelayo uwukuhamba imizuzu engu-30 ngaphandle kwanoma yiziphi izimpawu ngaphambi kokwandisa isivinini ukuze ufake nokugijima. Abantu abaningi bazifaka ingcindezi enkulu ukuze babuyele emzimbeni wabo wangaphambi kokukhulelwa, futhi lokhu kungaholela ekulindelweni okungenangqondo kokululama komzimba ogcwele. Kudingeka ukuthatha a inqubo yokuzivumelanisa nezimo futhi unikeze umzimba isikhathi esidingekayo ukuze ululame ekushaqekeni. Uma sisheshisa inqubo, singabangela ezinye izinkinga futhi sandise isikhathi sokuphulukiswa nokululama.
Imiphumela engokomzimba eyenzeka lapho igijima ngemva kokubeletha
Umzimba emva kokukhulelwa udinga ukunakekelwa nokunakwa okwengeziwe kunenguqulo ngaphambi kokukhulelwa. Akukhona nje ukuthi izingxenye ezithile zihlala ngokuhlukile (njengamabele), kodwa futhi kufanele ubhekane nezinkinga zokuvuza, ubuhlungu be-pelvic, futhi okudingeka uye endlini yokugezela ukuze uchame.
Uma kuwukuhlangenwe nakho kwakho kokuqala kwangemva kokubeletha, kunezinto ezithile okufanele uzikhumbule ngaphambi kokuyogijima okungekho muntu ozokutshela ngazo.
Ubuhlungu be-pelvic
Ubuhlungu be-pelvic nesingezansi buvamile ngesikhathi sokukhulelwa, kodwa lezi zinhlungu zingaqhubeka futhi ngemva kokuzalwa kwengane.
Ubuhlungu ekuhlanganyeleni kwe-sacroiliac (okuhlanganisa umgogodla ophansi ne-pelvis) noma ubuhlungu be-symphysis pubis (phakathi kwamathambo e-pubic angakwesokudla nakwesobunxele) kuvamile. Ukusiza ekunciphiseni ukungakhululeki nokuqinisa indawo, kunconywa ukuthi ufake ukuzivocavoca okuyisisekelo kanye nokuzinza kwe-pelvic. Ezinye zazo zingaba ama-pelvic tilts, ukuqinisa isisu kanye nezinja zezinyoni. Futhi, kuwumqondo omuhle ukwenza eminye yale mnyakazo ngaphambi kokuthi uyogijima.
Ukuchama ubisi lapho ugijima futhi uchama
Wonke lawo maqhubu kanye nomthelela kuzodala ukuvuza. Uma uncelisa, kunconywa ukuba uncelise noma uveze ubisi ngaphambi kokugijima; uma kungenjalo, cishe uzogcina unobhodisi omanzi kakhulu kanye nesikibha. Lokhu kungenxa yokuthi abanye besifazane babhekana nokwehla ngesikhathi begijima.
Cabangela ukuthenga ubhodisi owengeziwe wokusekela futhi usebenzise amaphedi okunakekela ukuze ubambe noma yikuphi ukuconsa kobisi. Kodwa-ke, ukuvuza akugcini nje emabeleni, kufanele futhi uzilungiselele ukungavumelani komchamo. Akuvamile ukuvuza umchamo lapho ukhwehlela, uhleka, uthimula, noma uzivocavoca ngemva kokubeletha. Ingaxazululwa ngephedi eyenzelwe ukungakwazi ukuzilawula.
Ukukhishwa kwe-vaginal nakho kuyanda, njengoba lokhiya. Akuvamile ukuzwa ukukhishwa kwesitho sangasese sowesifazane ngemva kokubeletha, kungase kube negazi, amafinyila, nezicubu zesibeletho. Kunzima kakhulu evikini lokuqala ngemva kokubeletha, kodwa ukopha okuncane kungase kuqhubeke amaviki ama-4 kuya kwangu-6 ngemva kokuzalwa.
Ukwanda kobuhlungu yonke indawo
Umzimba wabesifazane abakhulelwe ukhula kuze kube sekubelethweni. Ukuziphendukela kwemvelo okumangalisayo komzimba, okungadala umonakalo emalungeni, imisipha, imisipha namathambo. Kuvamile ukuzwa ubuhlungu phakathi nangemuva kokuzivocavoca. Ungase ubone ngisho nobuhlungu ezindaweni ezintsha kuwe, njengezinyawo zakho, amaqakala, nomhlane ongenhla.
Ngaphezu kwalokho, kufanele kucatshangelwe ukuthi ama-hormone akhuphuka ngesikhathi sokukhulelwa asekhona ngemva kokubeletha. I ukukhululeka Kungabangela ukuxega okuhlangene kuze kufike ezinyangeni ezingu-6 ngemva kokubeletha, ngakho-ke qaphela kakhulu lapho ugijima emigwaqweni, emigwaqweni, nanoma iyiphi enye indawo engazinzile.
Amathiphu okulungiselela ukusebenza ngemuva kokubeletha
Ukugijima ngemva kokukhulelwa kuwumgomo wabaningi. Ngakho-ke ukulungiselela umzimba ukuthi uqalise kabusha umsebenzi onomthelela omkhulu kudinga isikhathi, isineke, nomsebenzi othile ogxilile esiswini nangaphansi kwe-pelvic.
Kuyathakazelisa ukuba nohlelo lokuqeqesha, ngaphandle kokwenza izikhathi zokuhamba nokugijima. Ochwepheshe batusa ukwethula izivivinyo ezisuselwe koku:
- Ukuzinza komgogodla kanye ne-pelvic. Izisu kanye nephansi le-pelvic kubalulekile ukuze ubuyele ekusebenzeni ngokuphepha. Ukuzivocavoca okufana nokutsheka kwe-pelvic, ama-curls wesisu, nokufinyela kwe-pelvic floor (izivivinyo ze-Kegel) kuyalulekwa.
- Amandla Omzimba Ophansi. Ama-glutes, ama-quadriceps, ama-hamstrings, namankonyane asiza ukuthwala umzimba emgaqweni ngamunye wokugijima. Ukuze usize ukulungiselela umzimba wakho ongezansi ukuthi ukwazi ukugijima futhi, sebenzisa izinsuku ezimbalwa ngeviki ujima njengama-squats, amabhuloho anomlenze owodwa, ama-deadlift ase-Romanian anomlenze owodwa, ama-squats ase-Bulgarian, kanye nokuphakanyiswa kwenkonyane.
- I-Plyometrics. Izakhiwo ezinwebekayo zemisipha namathenda ziyisici esibalulekile sokugijima. Nakuba i-plyometrics ingase ibonakale njengohlobo lomsebenzi obekelwe amazinga athuthukile, okunye kwalokhu kunyakaza kungenziwa ngomfutho omncane. Gxila ekugxumeni squats, ukweqa umlenze owodwa, kanye nokweqa ibhokisi.
Ngakolunye uhlangothi, asinakukhohlwa ukuthi ukuhamba kuyindlela eqinisekile yokugcina impilo yenhliziyo nemithambo yegazi nokulungiselela umzimba ukugijima. Qala kancane ngohambo olufushane futhi wakhe uhambo olude, olusheshayo. Uma usulungele ukubopha izicathulo zakho zokuqeqesha ezigijimayo, kuwumqondo omuhle ukulandela uhambo nokugijima uhlelo lwesikhawu. Ngezansi sincoma imodeli, nakuba owesifazane ngamunye kufanele azivumelanise ngokuvumelana namakhono akhe omzimba.
- Isigaba 1 ukuhamba - 3: 1. Hamba imizuzu engu-3 futhi ugijime iminithi elingu-1, bese uphinda. Landela lesi silinganiso uze ulungele ukudlulela esigabeni esilandelayo.
- Isigaba sesi-2 hamba-hamba 2: 1. Hamba imizuzu engu-2 bese ugijima iminithi elingu-1, bese uphinda. Qhubeka kanje uze ulungele ukudlulela esigabeni esilandelayo.
- Isigaba sesi-3 sihamba - 1: 1. Hamba umzuzu o-1 futhi ugijime iminithi elingu-1, futhi uqhubeke okufanayo. Bamba kuze kube yilapho usulungele ukudlulela esigabeni esilandelayo.
- Isigaba 4 ukuhamba - 1: 2. Hamba umzuzu owodwa futhi ugijime imizuzu emi-1, bese uphinda. Qhubeka uze uzwe amandla okuya ezingeni elilandelayo.
- Isigaba sesi-5 hamba - gijima 1: 3. Hamba umzuzu ongu-1 bese ugijima ama-3. Qhubeka uthuthukela uwedwa uze ukwazi ukugijima ngaphandle kokuhamba.