August 3, 2018

【產後骨盆操】躺著也能做的簡單運動

#產前多練習有助順產
#有助舒緩產後失禁
#星期六放輕鬆

簡易產後收肌運動
產後媽媽要煩惱的問題一大籮,產後失禁就是其中之一,打個噴嚏、大笑甚至走路都可能出現滲尿的尷尬情況,很令人頭痛。遇上這個問題除了諮詢醫生專業意見,亦可以進行簡易的凱格爾運動,幫助訓練骨盆底肌肌肉收縮,改善陰道和肛門括約肌控制能力,有助會陰癒合。

動作一
平躺在床上,雙膝彎曲並微張至與肩同寬,雙手放在小腹上,會陰收縮5-10秒(就如中斷小便的感覺一樣),然後放鬆10秒,重覆做20次。
雙手放在小腹上的作用,是確保沒有用錯力而令腹部緊縮。

動作二
平躺在床上,不要墊枕頭,雙膝彎曲靠緊,雙手平放在床上,把屁股抬高收縮5秒(會陰與屁股夾緊,就如中斷小便的感覺一樣),再回復至平躺放鬆姿勢5秒,重覆做10次。

Simple postpartum stretches
There are all kinds of worries after delivery, and one of them is incontinence. Sneezing, laughing, or even waking can cause embarrassing urine leakage. You should consult a doctor for this issue but it is also helpful to do some kegel exercises to train your pelvic muscles, improve overall vaginal and anal muscles control.

Movement 1
Lie flat on your bed, bend both knees and ensure they are shoulder widths apart. Put your hands on your abdomen, contract your perineum muscle for 5-10 seconds (muscle movement is similar to how you would stop your urination midway). Relax for 10 seconds and repeat for 20 times.

By placing your hands on your abdomen, you can ensure you are not contracting the wrong muscles causing your abs to contract.

Movement 2
Lie flat on your bed without a pillow. Bend your knees and keep them together, place both hands on the bed and lift your buttocks and contract for 5 seconds (your perineum and buttocks will contract and the feeling is also similar to stopping urination midway). Lie flat again and relax for 5 seconds, repeat for 10 times.

#女 #我狀態ok #坐月 #孕婦

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