تمرین های ورزشی پس از زایمان

مجله تفریحی سرگرمی دخترونه

تمرین های ورزشی پس از زایمان

تمرین‌های ورزشی پس از زایمان

 

یکی از قسمت‌هایی که به طور قابل ملاحظه تحت تأثیر بارداری و زایمان قرار می‌گیرد؛ عضلات شکم و لگن است که قوام سفت و عضلانی خود را از دست می‌دهد و ظاهر آویزان و شل پیدا می‌‌کند.

 

حاملگی و زایمان به درجاتی با تغییر شکل عضلات و مفاصل بدن همراه است؛ یکی از قسمت‌هایی که به طور قابل ملاحظه تحت تأثیر بارداری و زایمان قرار می‌گیرد؛ عضلات شکم و لگن است که قوام سفت و عضلانی خود را از دست می‌دهد و ظاهر آویزان و شل پیدا می‌‌کند.

 

تمرین‌های ورزشی پس از زایمان علاوه بر اینکه موجب تناسب اندام مادر می‌شود با تقویت روحیه مثبت در مادر همراه است.

  

۱- ورزش کگل  

در هر وضعیتی که قرار دارید، نشسته، ایستاده یا دراز کشیده، عضلاتی که از دفع ادرار و گاز جلوگیری می‌کنند، به مدت ۵ ثانیه منقبض (مشابه زمانی که به علت عدم دسترسی به سرویس بهداشتی مجبور به نگهداشتن ادرار خود می‌شوید) و سپس به مدت ۱۰ ثانیه رها سازید.

 

این تمرین را روزی ۳ مرتبه و هر مرتبه ۱۵ بار انجام دهید. انجام صحیح این تمرین با کاهش افتادگی رحم و مثانه، بواسیر، تکرر ادرار و دفع ناگهانی ادرار همراه است؛ علاوه بر آن از کاهش لذت جنسی پیشگیری کرده و در ترمیم سریع محل اپیزیاتومی (برش پرینه در حین زایمان طبیعی)، مؤثر است.

 

نکته: انجام این تمرین باید با مثانه خالی انجام شود.

 

۲- به پشت خوابیده، زانوها خم؛ ابتدا همراه با دم عمیق شکم را منبسط کرده و با بازدم آرام ولی با فشار عضلات شکم و پرینه (مشابه حالت نگه داشتن ادرار) را ۳ تا ۵ ثانیه منقبض و سپس رها سازید (۱۰ مرتبه). 

 

۳- به پشت خوابیده، زانوها خم؛ بدون حرکت شانه‌ها یک دم عمیق انجام داده و با بازدم زانوها را به سمت چپ چرخانده و به زمین برسانید؛ چند ثانیه در این وضعیت باقی مانده و سپس حرکت را به همین ترتیب به سمت راست انجام دهید.

 

۴- به پشت دراز کشیده، زانوها را خم کنید؛ در این حالت باید کف پا بر روی زمین قرار گیرد؛ در هنگام دم، باسن و کمر را از روی زمین بلند کرده و عضلات باسن، پرینه و شکم را منقبض کنید (۱۰ مرتبه). 

 

۵- به پشت دراز کشیده، پاها کشیده و دست‌ها در طرفین بدن قرار گیرد؛ به همراه دم، پای راست را از زانو خم کرده و با بازدم پای خم شده را از باسن بلند کرده و از روی پای چپ گذرانده و بر روی زمین قرار دهید؛ سپس این حرکت برای پای چپ نیز تکرار شود (۱۰ مرتبه).

 

نکته: در این تمرین نباید سر و شانه‌ها از زمین بلند شود. 

 

۶- به پشت دراز کشیده، دست‌ها را در امتداد شانه‌ها قرار داده؛ به همراه دم دست‌ها بالا برده شود.

 

کشش باید در عضلات پشت، شانه‌ها و دست‌ها احساس شود. سپس با بازدم عمیق دست‌ها آرام در طرفین بدن و دور از هم قرار داده شود (۱۰ مرتبه).

 

نکات مهم 

شروع تمرین پس از زایمان بهتر است با نظر پزشک صورت گیرد. 

در طی تمرین‌های ورزشی به میزان کافی آب بنوشید. 

ورزش‌ها را بلافاصله بعد از غذا انجام ندهید. 

حرکاتی که به بخیه‌ها فشار وارد می‌کند، ممنوع است. 

 

موارد زیر تا ۶ هفته پس از زایمان ممنوع است 

* ایستادن طولانی مدت

* حمل اشیا سنگین 

* دویدن و پریدن 

* ورزش‌های سنگین 

* بلند کردن همزمان دوپا در وضعیت طاق باز یا به پهلو 

خوابیدن بر روی شکم در مادرانی که سزارین شده‌اند. 

* کارشناس ارشد مامایی، عضو انجمن علمی مامایی ایران

  

منبع: سلامت نیوز:

 

مجلهتفریحیسرگرمیدخترونه

۱۷۲ دیدگاه
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