In addition, whether it is a natural delivery or a caesarean section wound, it will form a pulling force when it heals. When the muscle tension is uneven during the healing process (for example, one side is loose and the other side is tight), the bone will be pulled, resulting in pelvic skew. Because the relaxin secreted during pregnancy will continue to play a role until postpartum, if the posture is not good during this period, the pelvis will gradually evolve into a skewed pattern.
Chen pointed out that people who walk in the pelvis usually have several characteristics, such as round shoulders, head extending forward, concave neck and waist, protruding knees, and shrugging when breathing. Whether the pelvis leans forward or askew, it will seriously affect the body function. In the aspect of pelvic anteversion, the common effects are perineal pain, waist discomfort, frequent urination and urinary incontinence, and people with eight walking habits will also feel tight inside their knees; Pelvic skew may cause waist complications, or unilateral low back pain due to the height of muscles on both sides.
It is the key to correct pelvis and strengthen core muscles. How can we make the pelvis return to its original position and shrink? Chen said that the focus of pelvic correction is to strengthen the core muscles. Only by establishing a balanced tension between the abdominal and pelvic muscles can the pelvis return to the correct position. It is suggested that mommy can find a solid wall at home, spread a cushion on the wall, lie down facing the wall, lift her feet, make them slightly higher than her knees and stick them flat on the wall, put the back of her head, shoulder blades and sacrum on the same plane, and use double when breathing.
Manually assist in mapping the diaphragm down to the pelvic floor muscles. Correct positioning of the hip joint can help the pelvis return to the midline of the body, and correct breathing can make the tension of the pelvis even. Regular practice for 5 ~ 10 minutes every day can gradually restore the pelvis to its normal position.
Because the pelvis leans forward, the coccyx and sacrum will protrude. If you feel the bone pushing to the ground when lying flat, you can put a small towel on the coccyx, or put * * * close to the wall to relieve the discomfort caused by friction.
Further reading: Is it really so difficult to lose weight after childbirth? Chen Baoren, a famous doctor: You can successfully throw meat in the right way!
Postpartum pelvic correction exercise steps 1. Lie flat, lift your feet, put your feet on the wall slightly above your knees, put one hand on your chest, put your ribs under your chest with the other hand, guide your ribs to sink with your hands, and breathe for 20 seconds at the same time.
Step two. Keep your feet still, put your hands between your navel and pubic bone, breathe for 20 seconds, and feel the swelling of your lower abdomen.
Step three. Keep your feet still, put your hands on your side waist (insert your waist), breathe for 20 seconds, and feel your ribs move down.
Tips. To do this exercise, you should lie on a supportive cushion, make the back of your head, scapula and sacrum in a horizontal straight line, and feel the costal cavity move in the direction of * * * when breathing. When you breathe, you can put the rib cavity in the right position without the help of your hands, and the lower abdomen can keep expanding when you inhale and exhale, which shows that the practice method is correct.
Experts say: this action can make the diaphragm correspond to the pelvic floor muscles downward, and at the same time exercise the strength of the abdominal muscles, so that the pelvic tension can be balanced and returned to the correct position.
Holding your urine, abdominal obesity ... will aggravate the symptoms. Half a year after delivery is the golden period of pelvic correction. At this point, the pelvis should be kept in the center of the body to avoid actions that will skew the pelvic muscles, such as tilting, cross-legged, hunched, sitting on one side, with one foot tucked in * * *, taking three steps, etc. Don't hold your urine or hold your stool, so as to avoid uneven tension of pelvic floor muscles; At the same time, we should also control our weight to prevent the heavy fat in the abdomen from pulling the pelvis forward.
So, how to do it, how to stand right? What behaviors should we avoid?
6 kinds of bad posture, make your pelvis askew * * * bigger! Adjust the sleeping position so that "these parts" are parallel to the mattress. To prevent postpartum pelvic displacement from getting bigger, it is best to start by adjusting daily routine. Chen pointed out that lack of sleep will make your muscles tense and tired, and you can't support your pelvis well. It is best not to stay up late at ordinary times to ensure adequate sleep. Before going to bed, make sure the body posture is correct-the back of the head and shoulders are parallel to the mattress when lying flat, and the back of the head, cervical vertebrae and thoracic vertebrae are parallel to the mattress in a straight line when lying on your side; If you need to stand or wear high heels for a long time at work, you can put a pillow or pillow core under your knees when you lie flat to help the lumbar spine relax, and you can put a pillow or pillow core between your legs when you lie on your side to disperse the weight. Too high or too low a pillow, too hard or too soft a mattress will distort the spine and affect the pelvic muscles. When choosing bedding, you should choose a pillow with appropriate height and a mattress with moderate hardness.
Developing a good habit of urinating and defecating also helps to keep your mood relaxed. Training the core muscles during exercise and stretching the skeletal muscles of hip joint, front and back thighs and inside and outside thighs are also helpful to prevent pelvic dislocation.