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做好盆底肌修复 产后性福加分

发布日期：2024-07-21 14:09:29编辑：秩名


　　生完孩子，除了带娃奶娃，还有产后恢复之路也是任重道远。很多妈妈不注意做好产后护理，出现了一系列困扰，比如——
 
　　•笑着笑着就尿了，有时候咳嗽、打个喷嚏都可能会尿失禁；
 
　　•生完宝宝几个月了，肚皮塌塌的，小肚子还是像几个月那么大；
 
　　•AA时“下面”又松又干又疼，夫妻生活质量大不如前，性福指数直线下降；
 
　　新妈们，你们是否有这些表现呢，其实，这些都是盆底肌功能障碍的表现哦！那么盆底肌修复应该怎么做？今天，编辑就给各位妈妈们讲讲盆底肌修复的那些事儿！
 
　　▎科学解析：何为盆底肌？
 
　　盆底肌，指的是封闭骨盆底的肌肉群，它就像一张吊网，把尿道、膀胱、阴道、子宫、直肠等脏器牢牢吊住，以此来固定位置，维持生理机能。简单点来说，盆底肌是你“下面” 各种部件的“吊网”，是给你兜底的！如果这个“网”弹性变差，“吊力”不足，就会导致“网”内的器官无法维持在正常位置，从而出现相应功能障碍，如大小便失禁、盆底脏器脱垂等。
 
　　产后女性如果不及时做盆底肌康复训练，则出现阴道松弛、性冷淡，患盆底功能障碍（产后漏尿、阴道膨出等）的几率会明显增大。
 
　　▎顺产需要修复盆底肌，剖腹产就不需要吗？
 
　　很多经产妇都知道，生完宝宝后，阴道会有不同程度的松弛现象，很多人归根于顺产过程中胎儿的挤压，更有人认为只要不经过产道分娩，就不会造成阴道松弛，因此去选择剖宫产。
 
　　实际上，这是不科学的。在孕期，盆底肌就已经在膨胀的子宫压迫中逐渐变得松弛，到了分娩完毕，就会出现或多或少的问题，这些问题严重者到中年、老年时期出现尿失禁、子宫膀胱脱垂等疾症。所以无论是顺产还是剖腹产的妈妈，产后做好盆底肌修复都十分有必要！
 
　　▎盆底肌修复也有黄金期，修复要趁早
 
　　@西西妈：产后一年还有必要进行盆底肌修复吗？
 
　　答：产后两个月是骨盆恢复的有效期，产后半年是盆底恢复的黄金时期。产后一年再想恢复，时间会更长一些，但是依然可以做修复的。
 
　　▎产后盆底肌修复训练，教你在家轻松做
 
　　❶练瑜伽：瑜伽是比较方便科学的修复训练方法哦，宝妈可以在产后42天开始进行训练，先选择一些幅度较小的练习，一个月左右以后就可以练习一些幅度较大的动作了。
 
　　Step1：找到自己的盆底肌，方法如下↓
 
　　方法A：憋尿法。在小便过程中尝试夹断尿流，感受收紧的那块肌肉就是盆底肌
 
　　方法B：指检法。洗干净手，将一根手指放在阴道内，收紧阴道及肛门一带，即可感到手指被周围肌肉裹紧，这部分肌肉就是盆底肌。
 
　　Step2：排空尿液，做几次深呼吸，保持全身放松，将精力集中在盆底肌；
 
　　✔呼气时收紧，耻骨和尾骨之间的盆底肌群感到由外向内、由下往上的收紧和提升，具体感觉：尿道口和肛门之间的会阴部，向内紧缩并向上提升。
 
　　✔吸气时放松，将提升上来的盆底肌轻柔地放下来。
 
　　Step3：训练后如有酸胀疲劳感，可通过以下两个小动作放松盆底：
 
　　✔趴着放松。床上或瑜伽垫上皆可，在额头上垫一块折叠起来的毛巾，趴着休息5-10分钟。
 
　　✔ 蛙式放松。保持蛙式姿势5分钟，同时和缓地呼吸，能使盆底肌得到较充分的放松。
 
　　❷做凯格尔运动：也就是缩肛运动。这项运动没有地点限制，不管是坐着还是躺着都可以做做。每天做2到3次，每次200下。在产后越早做效果越好。如果产后时间比较长，盆底肌会自己恢复到一定程度之后就不再恢复，此时效果就没那么好了。
 
　　❸饮食方面：少吃多餐，科学饮食，保持丰富的营养需求，减少垃圾食品、辛辣油腻食物，这对于产后恢复也大有帮助的。
 
　　▎敲黑板：这些新妈不适合做盆底肌修复
 
　　✘顺产撕裂或者会阴侧切的宝妈，不要急于做这项项链，谨防伤口疼痛。应该等到伤口恢复好，不再疼痛的时候再做。
 
　　✘刚生完的一段时间，恶露还比较多，此时盆底肌肉还有比较大的压力，不建议做这项训练，应该等到恶露变少颜色变淡或者恶露完了再开始做盆底肌锻炼。
 
　　✘产后月经来了，经期是不建议做这个训练的，最好等经期过完再做，让盆底肌肉在经期得到充分的放松。
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