Mhlawumbi ungumntu wezemidlalo okanye mhlawumbi akunjalo kodwa ufuna ukuqala ukwenza imidlalo ukuphucula imeko yakho yomzimba emva kokubeleka. Zininzi izizathu ezinokukhokelela ekubeni ufune ukwenza umthambo emva kokubeleka, kodwa emva kweenyanga ezili-9 zotshintsho emzimbeni wakho ngexesha lokukhulelwa kunye nomsebenzi onzima okanye ukubuyela kwimeko yesiqhelo emva kokubeleka, akufuneki ungxamele ukuzilolonga ngokukhawuleza.
Into yokuqala kukuba kuyakufuneka uye kugqirha wakho ukuvavanya ukuba ungaqala nyhani na ukwenza umthambo okanye, ngokuchaseneyo, kusafuneka ulinde ithutyana. Nokuba ukukunika inkqubela phambili, kuya kufuneka ugcine engqondweni ezinye iingcebiso ukuze ibenokubuyela okanye ukuqala kwezemidlalo ngendlela ekhuselekileyo nesempilweni. Kufuneka ulumke. Kwaye ungakhathazeki, kuba uya kuba nexesha lokwenza imidlalo ukuba uzilungiselela kakuhle.
Ngexesha leeveki zokuqala usana lwakho luza kuziva ludinwe nyhani kukungalali ngokwaneleyo kwaye nako konke ukukhathalela usana olusanda kuzalwa, ukongeza umzimba wakho uya kufuna ukuphumla kwaye kunyanzelekile ukuba ulunike. Nokuba uye wazilolonga okanye waya kwiiklasi zeyoga okanye zePilates ngexesha lokukhulelwa kwakho, Ayinanto yakwenza nendlela oza kuziva ngayo emva kokubeleka.
Izihlunu zakho ziya kuziva zidiniwe, uya kuva ubunzima bokuma kakubi kwaye, uya kuba nokudinwa ngokubanzi. Kuthatha indlela enengqondo yokubuyela kwinkqubo elungileyo yokuzilolonga kunye nokubuyela kwimidlalo yakho. Into yokuqala kukuba kuya kufuneka ubenenyani kwaye ube nomonde. Ukuzalwa sisiganeko esiguqula umama kunye nomgangatho wakho we-pelvic awusayi kuphinda ufane. Ayinamsebenzi ukuba ubeleka ngokukhawuleza, ukuba ngaba umsebenzi umde okanye ukuba une-cesarean section. Umzimba uyatshintsha kunye nomzamo omkhulu wokuba umntwana wakho afikelele kweli hlabathi.
Ungabuyela njani ekudlaleni ngokukhuselekileyo kwezemidlalo
Kwenze ngokuthe ngcembe
Njengomgaqo jikelele, kuyacetyiswa ukuba abasetyhini bangaphindi benze umthambo (nokuba kukukhanya) de kube kuphume ukuphuma kwasemva kokubeleka. Ukuba owasetyhini wazala ngecandelo lokuhlinzwa, kufuneka alinde iiveki ezi-6 ngaphambi kokucinga ngokwenza umthambo olula kwakhona. Kuyafana ukuba ubuzise ubufazi. Kodwa oku akuthethi ukuba kufuneka uhlale endlwini iiveki ezi-6, kude lee! IngakumbiKuyacetyiswa ukuba uthathe uhambo oluncinci lwemihla ngemihla ukomeleza izihlunu zakho.
Jonga xa ukopha kuyekile
Nje ukuba uqale ukwenza imisebenzi enzima yezemidlalo, kuya kufuneka unike ingqalelo imiqondiso yomzimba wakho. Abanye abantu basetyhini bafumanisa ukuba ukopha kwabo obehlile kuye kuqala ukuba nzima xa beqala ukwenza umthambo, lo luphawu lokuba umzimba ufuna ixesha elingakumbi lokuphola kwaye kuyakufuneka uyeke ukuzilolonga okwexeshana.
Umgangatho we-pelvic
Kwakhona, ukuba umgangatho wakho we-pelvic ubuthathaka, uxinzelelo lwesisu esiswini lunokubeka uxinzelelo oluninzi kumgangatho wakho we-pelvic kwaye kuthintele ukuphilisa okanye ukubuyisa ilungu. Enye yeendlela zokuqala zokuzilolonga onokuthi uqale ukuzibandakanya mihla le inokuba sisiqhelo seKegel, someleza, okanye uphinde uziqhelanise nezihlunu zakho zomgangatho we-pelvic. Thetha nogqirha wakho xa kukho imfuneko yezikhokelo okanye iingcebiso.
Isisu esiswini
Iqhelekile into yokuba abasetyhini babone ukwahlulwa kwemisipha yesisu, ngakumbi izihlunu zesisu. Ugqirha wakho angakujonga oku xa usiya kuhlolwa emva kweeveki ezintandathu zokuqala emva kokubeleka.
Ukuba kunzima ngokwaneleyo, kungafuneka usebenze nonyango olusebenzayo ukunceda izihlunu zakho ziphinde zibuye. Ke ngoko, ukuba kuya kufuneka wenze uqeqesho esiswini akufuneki ungxamele ukuyenza kakhulu.
Ukuphumla kweLigament
I-Relaxin, ihomoni enoxanduva lokuthambisa imisipha kunye namalungu ngexesha lokukhulelwa nokubeleka, inokuhlala emzimbeni ukuya kuthi ga kwiinyanga ezintandathu emva kokubeleka. Oku kunokukhokelela kumalungu angazinzanga kunye nomgangatho we-pelvic okhululekileyo. Kuya kufuneka ukhethe umthambo ococekileyo ekuqaleni ukuze ubone ukuba uphendula njani umzimba wakho kwaye ngokuthe ngcembe wonyuse ubunzima ukuba umzimba wakho ungabunyamezela.
Fumana imithambo ehamba nawe
Akunyanzelekanga ukuba uye kwiiklasi zoqeqesho ukuze ubuyele kwinkqubo yakho yesiqhelo. Ungaqala ngokuhamba ujikeleze idolophu yakho, usenza umthambo wentliziyo kodwa umthambo. Ngexesha elithile, xa ubona ukuba umzimba wakho uphendula kakuhle, ungaqala ukucinga ngokwenza umthambo okanye ukulandela umdlalo ohamba kakuhle nomzimba wakho kunye nendlela ophila ngayo. Umzekelo, ukuqubha yinto efanelekileyo kuba Ungaqala uthambe kwaye wandise inqanaba lobunzima kuxhomekeke kwindlela ojongeka ngayo.
Musa ukulibala ukuba kufuneka uphumle
Nokuba uqala ukwenza umthambo, kubalulekile ukugcina engqondweni ukuba umzimba wakho uyakudinga ukuphumla, nokuba uziva ukuba uchacha ngokupheleleyo kwaye unganyamezela naliphi na ixesha lokuzilolonga. Bambalwa kakhulu oomama abakwaziyo ukulala xa umntwana elala kuba mininzi imisebenzi ekufuneka yenziwe yonke imihla.
Kungenxa yoko, Kubalulekile ukuba ufumane amaxesha okuphumla emva kokuzilolonga kwaye ke, uya kuba nakho ukugcwalisa amandla akho. Ukongeza ekuphumleni kwimidlalo yakho, kubalulekile ukuba ungayenzi yonke imihla. Ukuba nangaliphi na ixesha uziva uxinezelekile okanye wanelisekile, ukuphumla kuya kubaluleka ngaphezu kwezemidlalo kwaye xa ubuye ufumane amandla akho kunye nempilo yeemvakalelo, oko kuyakufuneka xa kufuneka uzilolonge kwakhona.
Imidlalo iluncedo kwimpilo yakho, le yinto siyayazi sonke, kodwa ukuchacha kwakho emva kokubeleka kubaluleke ngakumbi. Ke ngoko, sukungxama ukuqala ukwenza imidlalo ukuze uzive ungcono okanye uphinde ubuyele emzimbeni. Ukubuya kufuneka kube yeyona nto iphambili kuwe.