Abs Exercises Uas Pab Kho Diastasis Recti

Zoo Siab

• Yuav Kho Li Cas
• TVA Breaths
• Cov choj
• TheraBand caj npab rub
• Toe Taps
• Luj Slides
• Qaib
• Ntsuam xyuas rau

Thaum cev xeeb tub, koj lub cev mus dhau ntau ntawm kev hloov. Thiab txawm hais tias cov ntawv xov xwm zoo li cas yuav muaj koj ntseeg, rau cov niam tshiab, kev yug me nyuam tsis yog txhais tau tias txhua yam snaps rov qab zoo li qub. (Nws kuj tsis yog qhov tseeb kom rov qab mus rau koj qhov hnyav ua ntej cev xeeb tub, raws li tus muaj zog muaj zog Emily Skye ua pov thawj hauv qhov kev hloov pauv ob thib ob.)

Qhov tseeb, kev tshawb fawb qhia qhov twg los ntawm ib mus rau ob feem peb ntawm cov poj niam raug kev txom nyem los ntawm ib qho mob tom qab cev xeeb tub hu ua diastasis recti, uas koj sab laug thiab sab xis cov leeg nqaij sib cais.

Mary Jane Minkin, MD, kws tshuaj kho mob ntawm kws kho menyuam yaus, kws kho mob hais tias "Cov leeg nqaij hauv qhov quav yog cov leeg" pluaj "uas nthuav tawm los ntawm cov kab tav mus rau cov pob txha pubic. "Lawv pab ua kom peb ncaj thiab tuav peb lub plab."

Hmoov tsis zoo, thaum cev xeeb tub, cov leeg no yuav tsum ncab me ntsis. "Hauv qee tus poj niam, lawv ncab ntau dua li lwm tus thiab tsim qhov sib txawv. Cov khoom hauv plab tuaj yeem 'poof tawm' ntawm cov leeg nqaij, zoo li hernia," nws hais.

Qhov xwm zoo yog tias tsis zoo li tus hernia, qhov twg koj lub plab tuaj yeem tawm mus rau hauv lub hnab hernia thiab tau daig, qhov ntawd tsis tshwm sim nrog tus mob diastasis, Dr. Minkin piav qhia. Thiab diastasis feem ntau tsis mob (tab sis koj yuav hnov ​​​​mob qis dua yog tias koj cov leeg ab ncab thiab tsis ua haujlwm li lawv ib txwm xav). Tseem, tab sis yog tias koj raug kev txom nyem, koj yuav tshwm sim cev xeeb tub txawm tias lub hlis tom qab muaj koj tus menyuam, uas tuaj yeem pom meej tias yog kev ntseeg siab rau niam tshiab.

Nov yog qhov tshwm sim rau Kristin McGee, tus kws qhia yoga thiab Pilates hauv New York, tom qab yug menyuam ntxaib. "Ob peb lub hlis tom qab yug me nyuam, kuv tau poob feem ntau ntawm qhov hnyav kuv tau nce, tab sis kuv tseem muaj lub hnab saum kuv lub plab khawm thiab saib cev xeeb tub, tshwj xeeb tshaj yog rau hnub kawg."

Dr. Minkin sau tseg tias cov poj niam uas nqa menyuam ntxaib tuaj yeem muaj kev pheej hmoo ntxiv rau diastasis recti, vim cov leeg tuaj yeem nthuav tau ntau dua.

Yuav Kho Li Cas

Txoj xov zoo? Txawm li cas los xij koj qhov xwm txheej, muaj qee cov kauj ruam uas koj tuaj yeem ua ob qho tib si ua ntej thiab tom qab yug me nyuam los pab kom tsis txhob (lossis cuam tshuam nrog) diastasis.

Rau ib qho, kom ncav cuag qhov tsawg kawg nkaus, sim ua kom nyob ze rau koj lub cev qhov hnyav npaum li sai tau ua ntej koj cev xeeb tub thiab sim nyob hauv qhov hnyav nce qhov uas koj tus kws kho mob pom zoo rau koj thaum koj cev xeeb tub, qhia Dr. Minkin.

Yog tias koj tseem raug mob los ntawm diastasis tom qab ib xyoos, Dr. Minkin sau tseg tias koj tuaj yeem xav txog kev phais kom khi cov leeg rov qab ua ke-tab sis, nws sau tias qhov no tsis yog 100 feem pua. "Nws tsis yog teeb meem kev noj qab haus huv, yog li tsis muaj kev phom sij tseem ceeb hauv kev tsis quav ntsej nws. Nws tau nqis los tiag tias koj tau cuam tshuam li cas los ntawm nws."

Kev qoj ib ce kuj pab tau. Ntau yam kev tawm dag zog ab (ua ntej, thaum, thiab tom qab cev xeeb tub) ua haujlwm kom ntxiv dag zog rau cov leeg nqaij, sib ntaus sib tua tiv thaiv kev ncab. Nrog rau txoj cai arsenal ntawm kev tawm dag zog, McGee hais tias nws tuaj yeem kho nws tus mob diastasis yam tsis muaj kev phais.

Koj tsuas yog yuav tsum tau ua tib zoo tsom mus rau qhov txav uas yuav pab ntxiv dag zog thiab kho koj hauv ib qho nyab xeeb txoj kev. "Thaum koj tab tom kho koj lub diastasis, koj xav kom zam ib qho kev tawm dag zog uas ua rau lub plab ntau dhau thiab tuaj yeem ua rau lub plab hlaub lossis dome," McGee hais."Crunches thiab cov phiaj yuav tsum raug zam kom txog thaum koj tuaj yeem khaws koj lub abs tuav thiab zam kom tsis txhob muaj menyuam tawm." Koj kuj xav kom tsis txhob rov qab los lossis ib yam dab tsi uas tuaj yeem ua rau lub plab kom nthuav dav ntxiv, nws sau tseg.

Thiab yog tias koj muaj diastasis, mloog zoo rau kev kos koj lub abs ua ke txawm tias thaum ua haujlwm txhua hnub (thiab ceev faj yog tias koj pom tias qee qhov kev txav thab koj), McGee hais. Tab sis tom qab tau txais lub teeb ntsuab los ntawm koj ob-gyn (feem ntau nyob ib ncig ntawm plaub mus rau rau lub lis piam tom qab yug me nyuam), feem ntau cov poj niam tuaj yeem pib ua cov txuas hniav maj mam thiab cov kev txav no los ntawm McGee uas yog tsom rau firming li midsection thiab kho diastasis hauv ib qho yooj yim, siv tau txoj kev.

TVA Breaths

Yuav ua li cas nws: Zaum lossis pw qis thiab nqus pa los ntawm lub qhov ntswg mus rau sab nraub qaum thiab sab nraub qaum. Ntawm qhov ua pa, qhib lub qhov ncauj thiab ua pa lub suab "ha" ntau thiab ntau dua thaum tsom mus rau kab tav kos rau ib leeg thiab lub duav nqaim.

Vim li cas nws ua haujlwm: "Qhov no yog qhov tseem ceeb heev vim tias ua tsis taus pa txuas nrog lub hauv paus, thiab tom qab yug me nyuam, koj cov tav splay qhib los tsim chav," McGee hais. (Re-) kawm paub ua pa nrog diaphragm tso cai rau thaj tsam pib rov los ua ke, nws sau tseg.

Cov choj

Yuav ua li cas nws: Pw lub ntsej muag nrog lub hauv caug khoov, lub duav dav sib nrug, ko taw flexed (rub cov ntiv taw mus rau shins thiab tawm hauv pem teb), thiab caj npab los ntawm ob sab. Brace abs nyob rau hauv thiab nias rau ntawm pob taws los nqa lub duav (tsis txhob overarching rov qab), nyem glutes. Muab pob nyob nruab nrab ntawm tus ncej puab thiab nyem rau txhawm rau nce qhov nyuaj.

Vim li cas nws ua haujlwm: McGee hais tias "Hauv cov choj, nws yooj yim heev los rub lub plab mus rau tus txha nqaj qaum thiab nrhiav qhov nruab nrab lub plab." Qhov kev txav no tseem ntxiv dag zog rau lub duav thiab glutes, uas tuaj yeem pab txhawb peb tag nrho cheeb tsam tseem ceeb.

TheraBand caj npab rub

Yuav ua li cas nws: Tuav TheraBand tawm ntawm xub ntiag ntawm lub cev ntawm lub xub pwg siab thiab rub txoj hlua sib nrug thaum rub lub plab hauv thiab nce thiab kos kab tav ua ke. Nqa cov pob nyiaj siv ua haujlwm rov qab mus rau qib xub pwg thiab rov ua dua.

Vim li cas nws ua haujlwm: "Siv cov pab pawg pab peb koom nrog tiag tiag thiab xav tias peb lub plab," sau tseg McGee.

Toe Taps

Yuav ua li cas nws: Pw rau sab nraub qaum, nqa ob txhais ceg mus rau lub rooj zaum nrog 90-degree khoov ntawm lub hauv caug. Coj tus ntiv taw mus rau hauv av, hloov ob txhais ceg.

Vim li cas nws ua haujlwm: McGee hais tias "Ntau zaus peb nqa peb txhais ceg los ntawm peb lub duav flexors lossis quads," "Qhov kev txav no pab peb koom nrog cov tub ntxhais sib sib zog kom hnov ​​qhov kev sib txuas kom peb nyob ruaj khov hauv peb cov tub ntxhais thaum peb txav peb cov nqaj."

Luj Slides

Yuav ua li cas nws: Pw rau hauv qab nrog ob txhais ceg khoov, maj mam lengthen ib ceg rau pem hauv ntej ntawm lub lev, hovering nws saum toj no hauv pem teb, thaum ua kom lub duav nyob twj ywm thiab lub plab nyob rau hauv thiab nce. Khoov ceg rov qab rau hauv thiab rov ua dua ntawm lwm sab.

Vim li cas nws ua haujlwm: "Thaum peb ua cov no, peb pib hnov ​​​​qhov ntev ntawm peb ceg ceg thaum txuas nrog peb lub hauv paus," McGee hais.

Qaib

Yuav ua li cas nws: Sawv ntawm ib sab nrog lub duav thiab hauv caug khoov ntawm 45 degrees, ob txhais ceg sib tshooj. Khaws ko taw sib cuag nrog lwm tus, tsa lub hauv caug siab kom siab li sai tau yam tsis txav lub plab. Tsis txhob cia ceg qis txav tawm hauv av. Ncua, ces rov qab mus rau txoj haujlwm pib. Rov ua dua. Muab ib pawg nyob ib ncig ntawm ob txhais ceg tsuas yog hauv qab lub hauv caug txhawm rau ua kom nyuaj.

Vim li cas nws ua haujlwm: McGee hais tias "Sab-dab ua haujlwm zoo li clams siv obliques thiab ntxiv dag zog rau lub duav thiab ncej puab sab nraud," McGee hais.

Ntsuam xyuas rau