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注意啦!产后恢复你达标了吗?

时间:2018-07-26 来源:http://www.sdchanhou.com/ 作者:admin 点击:
妈妈真的很伟大,无论是全职妈妈,还是职业妈妈,都为了娃娃牺牲了很多!为了身材,以前看着先生吃下半只烤鸭,都能忍住一口不吃的太太,要怎样才能恢复原来的好身材呢?
Mom is really great. No matter it's a full-time mom or a professional mom, she sacrificed a lot for the doll. For the sake of stature, before looking at a gentleman to eat half roast duck, can resist a not to eat the wife, how can restore the original good figure?
山东产后恢复
当然,光是瘦,是不够的。其实,产后恢复的本质不仅是体重恢复,内脏功能、体能、运动能力、生殖能力、性能力,都恢复到孕前状态,才是真正的产后恢复哦。
Of course, light is thin, it's not enough. In fact, the essence of postpartum recovery is not only the recovery of weight, but also the visceral function, physical ability, exercise ability, reproductive ability and sexual ability, which are all restored to pre pregnancy state, which is the real postpartum recovery.
先来看看下面这些恢复指标,你达标了几个?
First, let's take a look at the following recovery indicators. How many have you achieved?
骨盆恢复
Pelvic restoration
怀孕后,身体分泌催产激素,使骨盆关节变得柔软,让分娩变得容易。十月怀胎,骨盆变宽、变形、髋关节位移,很多妈妈都变成了“大屁股”骨架。
After pregnancy, the body secretes oxytocin, which makes the pelvic joints soft and makes delivery easier. In October, the pelvis widened, deformed, and the hip joint moved. Many mothers became "big ass" skeletons.
骨盆松弛会怎么样?体形走样、腰酸、步行困难、内脏和子宫下垂、小便失禁……通过恢复训练来增强盆底肌的支撑力,改善骨盆松弛、前倾,除了能缓解腰酸背痛、小便失禁的情况,还能帮助妈妈恢复体形。
How will the pelvis relax? Body shape, waist ache, walking difficulty, visceral and uterine ptosis, urinary incontinence... Through recovery training to enhance the pelvic floor muscle support, improve the pelvic relaxation, forward, in addition to relieve back pain in the waist and incontinence, but also help to restore the shape of the mother.
腹直肌分离恢复
Recovery of rectus abdominis
在妊娠期间,由于激素的作用,腹白线松弛,连接力量下降;同时,由于子宫内逐渐长大的胎儿撑起腹壁,使之承受的压力日渐增大。导致腹壁张力很快超过腹白线的弹性极限,结果左右两边的腹直肌被迫分开,形成腹直肌分离。
During pregnancy, the ventral white line relaxes and the connection strength decreases due to the action of the hormone. At the same time, as the fetus grows up in the uterus to support the abdominal wall, the pressure is increasing. The tension of the abdominal wall quickly exceeds the elastic limit of the abdominal white line, resulting in the separation of the rectus abdominis from the left and right rectus muscles.
我们看到很多产后妈妈,身材恢复的不错,哪里都瘦了,就是肚子还是松松垮垮。其实是因为分离的腹直肌并没有恢复。
We see a lot of postpartum mothers, body recovery is good, where all thin, is the stomach or loose. It is because the rectus abdominis muscle has not recovered.
子宫养护
Uterine maintenance
分娩可能造成子宫易位甚至脱垂,这种更常见于多产、少运动、体能较弱的妈妈。子宫复旧不良的产后妈妈,容易导致恶露不绝,甚至引发一些妇科疾病。
Childbirth may cause translocation and even prolapse of the uterus, which is more common in mothers with prolific, less exercise and weaker physical fitness. Postpartum mothers with poor uterine involution are easy to cause lochia and even cause some gynecological diseases.
子宫恢复好的五大标志
Five major signs of the recovery of the uterus
1、 子宫恢复正常大小
1. The normal size of the uterus
产后子宫恢复一般需要42天左右,主要通过子宫持续收缩来修复。
Postpartum uterine recovery generally takes about 42 days, mainly through the continuous contraction of the uterus to repair.
2、 子宫体的下降
2, the decline of the uterine body
产后10-14天内,子宫变小,降入小盆骨腔内。这时在腹部就摸不到子宫底了。
Within 10-14 days after delivery, the uterus became smaller and descended into the small pelvic cavity. At this point in the abdomen can not touch the bottom of the uterus.
3、 子宫颈的闭合
3, closure of the cervix
产后7-10天,子宫颈内口会关闭。一直到产后4周左右,子宫颈才会恢复到正常大小。
The internal neck of the uterus is closed on the 7-10 day after delivery. Until the postpartum 4 weeks or so, the cervix will return to normal size.
4、 子宫内膜的复原
4. Restoration of endometrium
产后2周左右,子宫内膜直径已经能缩小到3-4厘米,6-8周完全愈合。
About 2 weeks after delivery, the diameter of the endometrium has been reduced to 3-4 cm and completely healed in 6-8 weeks.
5、 恶露排净
5.
产后恶露排净,也是标志子宫恢复好的信号。产后4-6周恶露分泌停止,子宫基本恢复正常。
Postpartum lochia is also a sign of good recovery of the uterus. 4-6 weeks after delivery, the secretion of lochia stopped, and the uterus basically returned to normal.
阴道卵巢保养
Vaginal ovarian maintenance
产后恢复的重点就在于子宫、卵巢、阴道等生殖器内脏的恢复。通过恢复训练,让盆底肌产生有规律的收缩运动,使原本松弛的肌肉、筋膜逐步恢复弹性,不断改善、增强对内脏器官的支撑度,使外阴、阴道的肌体活性增强,有效帮助阴道恢复到产前紧闭、紧缩的状态。盆底肌在规律收缩运动的同时也促进了盆腔内的血液循环,从而对卵巢起到保健作用。
The emphasis of postpartum recovery is on the recovery of organs such as uterus, ovary and vagina. Through the rehabilitation training, the pelvic floor muscle produces a regular contraction movement, which makes the relaxed muscles and fasciae gradually restore elasticity, continuously improves and strengthens the support of the viscera organs, enhances the activity of the vulva and vagina, and helps the vagina to recover to the state of closed and tight antenatal. The pelvic floor muscle also regulates the blood circulation in the pelvic cavity while regulates the contraction movement, thereby playing a health function on the ovary.
产后身材恢复
Recovery of postpartum stature
这个是妈妈们关心的问题了,想要好身材,运动一定不能少。然而,身材的恢复也与骨盆、腹直肌分离恢复等等密不可分。产后几个月了肚子还像6个月一样大,就要考虑是不是腹直肌分离的问题了。胯大屁股肥,可能跟你的骨盆恢复不良有关。弄清楚原因,再运动。当你的骨盆、腰腹、内脏的生理机能恢复以后,才可以循序渐进开始运动哦。
This is the most concerned problem for mothers. If you want to get a good figure, you can't exercise less. However, the recovery of the body is also closely related to the separation and recovery of the pelvis, rectus abdominis muscle and so on. A few months after delivery, the stomach is as big as 6 months old, so we have to consider whether the separation of rectus abdominis is a problem. A big hip may be related to a bad recovery of your pelvis. Make clear the reason and move again. When your pelvis, waist, abdomen and viscera return to normal, you can start gradually.
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