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产后腹松弛 是腹直肌分离惹祸

发布日期：2024-07-25 14:46:19编辑：秩名

产后腹松弛 是腹直肌分离惹祸
　　出月子后，看到松塌柔软的腹部，大多数妈心情是奔溃的，恨不得立马让肚子赘肉滚粗!
 
　　但是，你真的以后产后松弛全是肥肉惹的祸?或是肌肤松弛惹来的?Nonono~要知道，这跟你的肌肉关系更大，产后腹部松弛极有可能是产后腹直肌分离导致的!
 
　　纳尼?产后腹直肌分离?这个词听起来似乎有些陌生感!小编君这就来科普一下：腹直肌指的是核心肌群的2条束状表层肌肉，而怀孕时由于激素与胎儿撑起腹壁的双重作者用导致分离。而腹直肌带来的危害则有：
 
　　1、脊柱压力大，经常腰背疼痛;
 
　　2、腹部膨隆不再平坦，就是我们平常所见的腹部松弛下垂啦。
腹直肌分离，并不遥远
　　“腹直肌分离”听起来很新奇，但却能称为妈妈们的老朋友，据临产调查，几乎每位妈妈在妊娠晚期都会发生不同程度的腹直肌分离。
 
　　产后3天，约有六成至7成妈妈的腹直肌会分离会超过两指宽，腹部略有松弛。如果没有采取行动复原，则有3成的妈妈在出月子时，腹直肌还不能回复至原位，肚皮很松垮。
 
　　如果你也是大肚便便党，不妨可以自测下你的腹部肌肉是否也发生了腹直肌分离：
 
　　Step1：将你的双腿曲膝仰卧并放松，把手放在腹部，手指並拢，手掌心朝脸部方向;
 
　　Step2：手指尖对准肚脐上方，吐气並将头肩慢慢抬起，然后指尖往腹部压下去;
 
　　Step3：此时，中间出现的沟就是腹直肌分离位置。
 
　　如果腹直肌约在2指宽左右呢，就证明你需要采取行动来复原腹直肌，挽救你松垮的肚皮；而大于三指时，情况有些严重，可能还会出现腰算背痛、尿失禁等问题，此时便需要医生们协助治疗啦。
收腹ing，复原小运动收起~
　　如果，确定自己是腹直肌分离呢，也不要一副惊讶脸。一般妈妈们的腹肌分离多为2指宽左右，产后坚持做些收腹小运动，是可以复原的，紧致平坦的腹部指日可待!
 
　　运动一
 
　　1.仰卧在地板上，屈膝且收腹，让腹肌保持紧绷;
 
　　2.抬起一条腿保持屈膝位，并深呼吸一口气憋住片刻，开始缓慢呼气，慢慢将腿伸直，与地板平行
 
　　3.恢复原位，放松腹肌;
 
　　4.换腿，重复上述动作，每条腿循环20次左右。
 
　　运动二
 
　　1.穿宽松的衣裤，仰卧或舒适地坐着;
 
　　2.将右手放在腹部肚脐，左手放在胸部。吸气时向外扩张腹部;
 
　　3.呼气时向内收缩腹部，最大限度地把肚脐吸引向脊柱，略停5~10秒，整个过程保持胸腔不动；
 
　　4.循环以上动作5~10分钟左右，每日3次。
　　动作三
 
　　1.平躺于地上，脚平放在地面上，双膝弯曲90°;
 
　　2.双手交叉于胸前或置于两耳旁，沉肩收腹，下颚微收，上至肩胛骨离开地面，腰部固定，下至肩胛骨平贴地面;
 
　　3.向上呼气，向下吸气，一上一下为一次，重复20次左右。
 
 
　　【温馨小提示】
 
　　1.要在盆底肌完全恢复后再开始复原。如果盆底肌肉还没恢复好的，还有脏器脱垂的情况时，盆底肌肉力量就很弱，此时这些运动会给腹腔压力，对盆底造成压迫，影响盆底的恢复。
 
　　2.不要自学瑜伽和普拉提。有些妈妈们更青睐这两类运动来收腹。但是错误的运动可能会加重腹直肌分离，所以一定要有专人的指导，尽量少用腹部参与的扭转等体式。
 
　　3.在生活中不要提重物，也不要频繁弯腰，以免影响腹肌恢复。

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