7 motsa jiki bayan haihuwa da yadda ake yi

Wadatacce

• Darasi don ƙashin ƙugu
• 1. Basic perineum ƙarancin motsa jiki
• 2. Ci gaba na motsa jiki na ƙyamar perineum
• 3. Atisayen Kegel
• Motsa jiki don ciki
• 1. Gada
• 2. Ciki da kwalli
• 3. Surfboard
• 4. Wasannin motsa jiki na motsa jiki
• Kula yayin motsa jiki

Ayyukan motsa jiki bayan haihuwa suna taimakawa wajen ƙarfafa ciki da ƙashin ƙugu, inganta matsayi, sauƙaƙa damuwa, guje wa baƙin ciki bayan haihuwa, inganta yanayi da barci, kuma taimaka muku rage nauyi.

Gabaɗaya, ana iya fara motsa jiki kwanaki 15 bayan isarwar yau da kullun ko makonni 6 zuwa 8 bayan tiyatar, idan dai likitan mata ya saki ayyukan motsa jiki. Sabili da haka, koyaushe yana da mahimmanci a sanya ido kan likita kuma a bincika idan ana iya yin atisayen don kar a yi lahani ga dawowa.

Za a iya yin atisayen bayan haihuwa a gida kuma kada a yi amfani da adadin kuzari da yawa, don kada su tsoma baki tare da samar da nono kuma kada su tsoma baki cikin tsarin shayarwar. A lokacin ko bayan yin motsa jiki, idan kun ji wani rashin jin daɗi ko kuma idan jini ya zube ta cikin farji, ya kamata ku daina yin aikin nan da nan, kuma ku sanar da likita.

Darasi don ƙashin ƙugu

Wasu motsa jiki na kwalliya wanda za'a iya yi sun hada da:

1. Basic perineum ƙarancin motsa jiki

Za'a iya yin aikin motsa jiki na asali na raunin cikin jiki daidai bayan kawowa don taimakawa ƙarfafa ƙashin ƙugu da kuma yaƙar fitsarin.

Yadda ake yin: kwanciya a bayan ka ka tankwashe kafafunka. Yi kwangilar perineum na sakan 5 zuwa 10 kamar dai riƙe fitsari. A lokaci guda, kwangilar dubura kamar tana riƙe da najasa. Don shakatawa. Yi saiti 10 na kwangila 10 a rana.

2. Ci gaba na motsa jiki na ƙyamar perineum

Aikin motsa jiki na ciwan mara da kyau na aiki ga tsokoki na ƙashin ƙugu kuma yana taimakawa cikin ƙarfafa ciki. Dole ne a yi wannan aikin tare da taimakon ƙwallo.

Yadda ake yin: tare da bayanka zuwa bango, sanya kwallon tsakanin bangon da bayanka. Da ƙafafunku kafada-faɗi nesa, kuyi kwanciya da ƙashin ƙugu da ciki. Tanƙwara gwiwoyin ka kamar kana zaune a kujerar da ba a gani. Dole ne kashin baya na lumbar ya rasa haɗuwa da ƙwallon kuma dole ne a yi motsi ta hanyar haɗa kashin baya zuwa ƙwallon. Tsaya a wannan matsayin na sakan 5 kuma komawa matsayin farawa. Maimaita aikin sau 3.

3. Atisayen Kegel

Aikin Kegel wani zaɓi ne mai kyau don ƙarfafa tsokoki na ƙashin ƙugu, yaƙar zafin fitsari da inganta hulɗa ta kusa, misali. Duba yadda ake motsa motsa jiki.

Motsa jiki don ciki

Bayan izinin likita, ana iya yin atisayen ciki bayan haihuwa sau 2 zuwa 3 a mako, a cikin saiti 3 na maimaita 10 zuwa 20 kowane.

1. Gada

Gadar wani motsa jiki ne da ke taimakawa wajen karfafa ciki, gurnani da cinyoyi, ban da taimakawa wajen daidaita duwawun ƙugu.

Yadda ake yin: kwanta a bayanka tare da hannayenka a layi ɗaya tare da jikinka, lanƙwasa gwiwoyinku kuma ku tallafawa ƙafafunku a ƙasa. Yi kwangilar ƙashin ƙugu, ciki da gindi kuma ɗaga ƙashin ƙafarku daga bene, ba tare da taɓa gindin ku a ƙasa ba. Riƙe wannan matsayin na sakan 10 kuma ka runtse duwawun ka.

2. Ciki da kwalli

Cikin ciki zaɓi ne mai kyau don taimakawa ƙarfafa ciki kuma ana iya yin shi da taimakon ƙwallo.

Yadda ake yin: kwanta a bayanka, tare da hannunka a haɗa tare da jikinka kuma sanya ƙwallon tsakanin ƙafafunka, a idon sawun. Iftaga ƙafafunku da ƙwallo, kuna lanƙwasa gwiwoyinku, kamar dai kuna zaune a kujerar da ba a gani. Komawa zuwa wurin farawa, shakatawa kuma maimaita motsi sau 10 zuwa 15.

3. Surfboard

Jirgin motsa jiki ne wanda ke taimakawa ƙarfafa ciki, haɓaka matsayi, ƙara haɓaka, baya ga taimakawa tare da daidaitawar jiki.

Yadda ake yin: kwanciya a kan cikin jikinka sannan ka daga jikinka, ta hanyar tallafawa goshinka kawai da yatsunka a kasa, koyaushe tare da kwancen ciki da kwanyar kai da jikinka, madaidaici tare da kashin bayanka. Dole ne a dakatar da shi a cikin wannan matsayin na dakika 30 zuwa 60. Wani zaɓi, idan kuna da wahalar yin allon yayin tallafawa yatsunku, shine tallafawa jikinku da gwiwoyinku.

4. Wasannin motsa jiki na motsa jiki

Gymnastics na motsa jiki shine kyakkyawan zaɓi na motsa jiki bayan haihuwa don sautin ciki, ban da ƙarfafa ƙashin ƙugu, yaƙi da matsalar rashin fitsari da kuma inganta gudan jini na cikin gida, wanda ke inganta aikin jima'i.

Kalli bidiyon kan yadda ake wasan motsa jiki na motsa jiki.

Kula yayin motsa jiki

Wasu matakan da za'a ɗauka yayin motsa jiki bayan haihuwa sune:

• Kasance cikin ruwa don hana bushewar jiki kuma ba cutarwa ga samar da madara ba;
• Fara ayyukan a hankali kuma a hankali, a hankali kara karfi, girmama iyakokin jiki don kauce wa bayyanar raunin da ya faru ko yin sulhu bayan dawo da haihuwa;
• Sanya tufafi masu kyau da rigar mama, idan kana shayarwa, don kaucewa jin dadi yayin motsa jiki.

Bugu da ƙari, idan kun ji ciwo na ciki, zubar jini na farji ko rashin jin daɗi a cikin yankin ƙugu, ya kamata ku dakatar da motsa jiki nan da nan kuma ku ba da rahoto ga likitanku.