Kuchita masewera olimbitsa thupi nthawi zonse kumawathandiza kukhala ndi thanzi labwino komanso kumathandizira zizindikiro zina za mimba. Ngati palibe vuto pamene ali ndi mimba, ndiye kuti ziyenera kukhala zovuta nthawi zambiri pa mimba.
Mimba ikhoza kuchepetsa mphamvu zanu, koma kuchita masewera olimbitsa thupi nthawi zonse kumathandiza mayi kumverera nthawi yovutayi, yathanzi komanso kukhala ndi moyo wathanzi.
Zochita zochepa zofunikira zidzakuthandizani kuwonjezera mphamvu ndi kusintha kwa thupi lanu. Ngati muli ndi nthawi yokwanira, zolimbitsa thupi zikulimbikitsidwa kuti zichitike pafupi mphindi khumi patsiku. Funsani wophunzitsa oyenerera ngati simukudziwa kuti mukuchita bwinozo.
Pofuna kulimbitsa minofu, muyenera kuchita masewera olimbitsa thupi pamtunda, kumalimbitsa minofu ya m'mimba, pelvis. Kulimbitsa minofu ya kumbuyo kumathandiza kupweteka kumbuyo ndi kuvuta pamene mimba ikukula.
Mitundu ya pansi pamtambo ndi yofunikira kwambiri, nthawi yayitali komanso pambuyo pathupi. Minofu imeneyi imafooketsa panthawi yomwe mayi ali ndi mimba komanso nthawi ya ululu, choncho ndi kofunika kuyamba kuyambitsa minofu ya pakhosi kumayambiriro kwa mimba. Zochita zoyenera zikhoza kuuzidwa ndi physiotherapist.
Kuchita Kegel kumawonjezera liwu la nnoococcygeal miscle. Minofu imeneyi imagwiritsidwa ntchito kuyambitsa ndi kuyimitsa kutuluka kwa mkodzo. Kulimbikitsana kwawo kumateteza kuteteza magazi, kumathandiza mwana wanu akukula, kumathandiza panthawi yomwe akubereka, komanso kumathandiza kuti thupi lanu likhale labwino.
Pakati pa mimba, mukhoza kuyenda maulendo ataliatali ndikusambira, koma musanachite zochitika zilizonse, funsani azimayi.
Ubwino wochita masewera olimbitsa thupi kwa amayi apakati
Kuchita masewera olimbitsa thupi pa nthawi yomwe uli ndi mimba kumapindulitsa kwambiri. Kuchita masewera olimbitsa thupi kumawathandiza kuthetsa zizindikiro zina za mimba ndi amayi onse omwe ali ndi pakati adzamva bwino pozindikira kuti akuchita zabwino kwa iyeyo ndi mwana wake. Kuchita masewera olimbitsa thupi nthawi zonse panthawi yomwe mimba imakula bwino thanzi la mkazi, kumathandiza kupulumuka mikhalidwe yovuta (ngati ichitika), kumuthandiza ndi mphamvu zabwino.
Kuchita masewera olimbitsa thupi pa nthawi ya mimba kumathandiza kugona. Chifukwa cha kuphunzitsidwa mwakuthupi, mkazi amadzibwezera mwamsanga atabereka ndipo amatha kupirira zowawa za amayi popanda mavuto.
Zowonjezera zomwe zimawathandiza kuti azitha kuchita masewera olimbitsa thupi m'mayi oyembekezera
Popeza nthawi ya mimba iliyonse ndiyekha, musanayambe kuchita masewero olimbitsa thupi, onetsetsani kuti mukufunsana ndi mayi wa amayi za kuthekera koti azitha kukhazikitsa. Kawirikawiri, amayi omwe ali ndi thanzi labwino omwe ali ndi mimba popanda mavuto amatha kuchita masewera olimbitsa thupi omwe saopseza thanzi la mayi ndi mwana wake. Azimayi amalimbikitsidwa kuchita masewera olimbitsa thupi tsiku ndi tsiku kwa mphindi 30 (koma osati overexert). Osati katatu pa sabata masewero olimbitsa thupi m'kati mwachitatu. Lolani thupi lanu kukhala mtsogoleri wanu. Onetsetsani kuchuluka kwa machitidwe, chitani mwa njira yoyezera komanso yosasuntha.
General Precautions
Ngakhale kuti mitundu yambiri ya masewera olimbitsa thupi ndi otetezeka, pali zochitika zomwe zimadziwika ndi maudindo ndi zosuntha zomwe zingakhale zovuta kapena zovulaza kwa amayi apakati. Tsatirani malangizo a dokotala wanu kapena physiotherapist.
Mayi wodwala ayenera kutetezedwa kuti asatenthedwe dzuwa, kuchepetsa kuchuluka kwa masewera olimbitsa thupi pamasiku otentha ndi amvula. Musamachite masewera olimbitsa thupi kufikira mutatopa, pewani kulemera ndi kulemera. Musamachite masewera olimbitsa thupi ngati muli ndi malungo kapena mumakhala ndi vuto lachisanu. Ndikofunika kumvetsera thupi lanu kupewa zosayembekezereka komanso zosafunika zomwe zingakhudze moyo wa mayi wapakati.