Motsa jiki don saukaka haihuwa ta al'ada

Wadatacce

• Darasi 1- Tafiya
• Motsa jiki 2- Hawan matakala
• Darasi 3: Rawa
• Darasi 4: Buga kwallaye
• Darasi 5: Kegel motsa jiki
• Nasihu don sauƙaƙe aiki
• Duba kuma:

Don sauƙaƙe haihuwa ta al'ada yana da muhimmanci a yi atisaye kamar tafiya, hawa matakala ko rawa, misali, don motsa ƙugu da sauƙaƙe dacewar kan jariri a ƙashin mace mai ciki. Koyaya, mace mai ciki dole ne ta yi atisaye da yawa a duk lokacin da take cikin ciki ba kawai a ranar haihuwa ba.

Haihuwa ta dabi'a tsari ne na yau da kullun, wanda jikin mace da na jariri ke shiryawa don haihuwa kuma yawanci yakan faru ne bayan makonni 37 na ciki, da farko tare da ciwon mara na al'ada, wanda ke ƙaruwa, har sai sun zama na yau da kullun.kuma kowane minti 10. Dubi yadda ake gane yadda ake samun nakuda a: Yadda ake gane mai naƙuda.

Wasu daga cikin darussan da zasu iya taimaka wa nakuda sun haɗa da:

Darasi 1- Tafiya

Yin tafiya a waje tare da taimakon abokiyar zama ko wani dan uwa, na taimaka wajan kara karfin kwanciya da mace mai ciki ke ji, rage radadin nakuda da kuma lokacin da zata dauka. Mace mai ciki na iya tafiya tsakanin raguwa da tsayawa don hutawa lokacin da suka bayyana.

Motsa jiki 2- Hawan matakala

Mace mai ciki da ke nakuda kuma za ta iya hawa hawa cikin nutsuwa don taimakawa jariri juyawa da wucewa ta ƙashin ƙugu, saukaka haihuwa da rage ciwo.

Darasi 3: Rawa

Don saukaka haihuwa, mace mai ciki na iya rawa ko juyawa kawai, wanda zai iya sauƙaƙa haihuwa, yayin da motsin mace mai ciki ke inganta motsin jaririn a cikin ciki, sauƙaƙa haihuwar.

Darasi 4: Buga kwallaye

Mace mai ciki za ta iya zama a kan kwallon Pilates ita kaɗai ko da taimakon abokiyar aikinta kuma ta mirgine a hankali na 'yan mintoci kaɗan, lokacin da take fama da ciwon ciki, tunda motsa jiki ne na motsa jiki kuma a lokaci guda ana yin tsokar tsokar ƙugu.

Darasi 5: Kegel motsa jiki

Mace mai ciki na iya yin atisaye don ƙarfafa ƙwanjin ƙugu, kamar yin atisayen Kegel, sauƙaƙa lokacin fitar tayin.

Ta wannan hanyar, mace mai ciki ya kamata ta yi kwanciya da jan jijiyoyin jiki gwargwadon yadda za ta iya, kula da kanta na tsawon lokacin da zai yiwu sannan kuma ta kwantar da jijiyoyin, ta runtse kafafunta da baya.

Nasihu don sauƙaƙe aiki

Baya ga darussan, akwai wasu dabaru don sauƙaƙe haihuwa ta al'ada, kamar:

• Fitsari aƙalla sau ɗaya a kowace awa, saboda cikakkiyar mafitsara tana kawo rashin jin daɗi da zafi;
• Kula da numfashi yayin kwangila, Cika kirji da iska kamar yana jin ƙanshin fure sannan kuma sakin iska a hankali sosai kamar yana fitar da kyandir;
• Sha ruwa da yawa, a zauna cikin ruwa;
• Cin abinci mara nauyi idan mace mai ciki ta ji yunwa, kamar cin 'ya'yan itace ko burodi, don kaucewa yin jiri da amai yayin nakuda;
• Zabar matsayin jiki don rage zafi yayin kwankwasiyya, kamar matsayi 4 ko zama a ƙasa tare da buɗe ƙafafunku. Sanin wasu mukamai a cikin: Yadda ake magance zafi yayin nakuda.

Bugu da kari, dole ne mace mai ciki ta kasance cikin yanayi mai nutsuwa, a cikin karamin haske ba tare da hayaniya ba, kuma dole ne ta yi tunani mai kyau, tana mai imani cewa a duk lokacin da raguwar ciki ta faru kuma jin zafin ya yi karfi, haihuwar jaririn tana matsowa kusa.

Duba kuma:

• Shin mata masu ciki za su iya yin horo?
• Amfanin haihuwa na al'ada