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为您分享骨盆修复的小方法

时间:2018-05-22 来源:http://www.sdchanhou.com/ 作者:admin 点击:
    对于爱美女士来说骨盆增大会使女性朋友难以恢复到产前的模样。那么女人在产后应该怎么恢复骨盆呢?
    For Ms. Amy, pelvic enlargement makes it difficult for female friends to return to prenatal care. So how should a woman recover the pelvis in the postpartum period?
    1、加强骨质营养骨盆的成分无非是蛋白质、钙质和纤维等,骨质强硬,骨盆也就更加稳固不易损伤,所以增加一些有益于骨质的食物。例如鱼、虾、牡蛎、蛋黄、核桃、榛子等中的钙及硒、镁、锌、铁等微量元素较丰富,平时不妨多吃一些。
    strengthen the composition of bone nutrition pelvis is not only protein, calcium and fiber and so on, the bone is tough, the pelvis is also more stable and not easy to damage, so the increase of some beneficial to bone food. For example, fish, shrimp, oysters, egg yolks, walnuts, hazelnuts and other calcium and selenium, magnesium, zinc, iron and other trace elements are relatively rich, usually you may eat more.
    2、床垫软硬适中有很多人都意识不到床垫和剖腹产后恢复的关系。太软的床垫会令妈咪在睡眠时身体下坠,脊柱、骨盆就会受力过大,得不到休息;太硬的床对人体较重的骨盆部位产生压迫,都会引起骨盆歪斜。所以理想的床具应该软硬适度,在我们仰卧时身体曲线与床垫完全嵌合,由头面部、胸廓、骨盆一起为脊柱提供水平支撑力。
    The mattress is soft and hard. Many people are not aware of the relationship between mattress and recovery after cesarean section. The soft mattress will make Mommy fall asleep during sleep, the spine, the pelvis will be too powerful and can't get a rest; too hard the bed can oppress the heavier pelvic parts of the body and cause the pelvis to be skewed. Therefore, the ideal bedding should be soft and moderate. In our supine, the body curve and the mattress are completely chimered, and the head and face, the chest, and the pelvis provide the horizontal support for the spine.
    3、产后尽早下地活动,对骨盆的恢复,缓解耻骨疼痛有一定的协助左右。尽早下床活动还可以帮助肠蠕动,减轻腹胀,以及预防血管栓塞。以后每天都可下床适当活动,不过由于伤口尚未愈合,前2-3天会比较不舒服,活动时可以使用腹带支托伤口,以减轻伤口疼痛。
    early postnatal exercise will help to restore pelvic pain and alleviate pubic pain. Getting out of bed early can also help bowel movement, reduce abdominal distension and prevent vascular embolism. In the future, you can get out of bed properly every day, but because the wound has not been healed, the first 2-3 days will be more uncomfortable, and the wound can be used to reduce the pain.
    4、通过跑步的方式也能促进骨盆的恢复。这是因为在跑步时能锻炼到骨盆部位,坚持每天跑步半小时,不但能有效促进骨盆的恢复,而且还能达到一定的瘦身效果。
    the way of running can also promote the recovery of pelvis. This is because in the running can exercise to the pelvis, insist on a half hour running every day, not only can effectively promote the recovery of the pelvis, but also to achieve a certain weight loss effect.
    5、动作锻炼。保持降临后将双腿微微张开与肩同宽,然后收缩两侧臀部肌肉并使大腿相互靠拢,后再将膝部外转,将阴道向上提。
    Exercise. After the arrival, the legs are slightly open to the shoulder width, then the muscles of both sides of the buttocks are contracted and the thighs are closed to each other. Finally, the knee is rotate and the vagina is raised up.
    在床沿边仰卧,然后使臀部放在床沿,让双腿停止伸出并悬空挂住,接着再用双手把住床沿,以防止滑下;接着将双腿合拢后慢慢向上举,直至双腿举至身体上方后再用双手扶住腿部使之向腹部靠拢,后再慢慢的放下双脚,使腿部恢复原来的姿势。
    Lie on the side of the bed, then put the hips on the edge of the bed, let the legs stop extending and hang up in the air, then hold the edge of the bed with both hands to prevent slipping down, and then lift the legs up slowly up until the legs are lifted up to the upper body and then hold the legs close to the abdomen and then slowly put down the feet. Make the leg back to the original position.
   
 
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