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Post-pregnancy Physiotherapy: A blessing for New Mothers

Post-pregnancy Physiotherapy: A blessing for New Mothers

  • September 23, 2020
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There is beauty in the madness of becoming a mother. Nothing can beat the happiness of giving birth to another life, which almost feels like a Miracle. After delivery, it takes some time for the body to come back to normal. Postnatal pregnancy exercises help you to get body shape back, tone up the lax abdominal muscle and prevent low back pain.

You can get the best physiotherapy treatment at Radix Healthcare. Book your appointment now! 

New mothers need to be mothered to be nurtured and cared for by support that assists in physical recovery from birth. Mothers can start taking assistance from Physiologists for postnatal exercises, 24 hours after a normal delivery.

Why do you need postnatal therapeutic exercises?

  • To strengthen abdominal muscles strength. 
  • To ease the back pain caused by feeding or after giving birth. 
  • To reduce the Post pregnancy belly. 
  • To strengthen lower body muscles. 
  • To bring the body back to the previous shape. 
  • Restore energy and stamina in the body.

It takes at least 6-8 weeks for the body to recover from pregnancy and return to its normal existence. Below are some of the tips which can help you bring your body back to normal at home, if you do not have any severe conditions.

Exercise for lower back:

Lay down flat on the ground, with knees bent and feet flat on the ground.  Roll both knees to the left close to the mattress. Hold for a few seconds. Then roll the knees to the right.

Exercise to tone abdominal muscles. 

First, breathe normally 143 Post Delivery. When breathing out, gently draw in your lower abdominal muscles. Meanwhile tighten the pelvic floor muscles. Do not hold your breath while you exercise. Keep breathing normally. Hold for a few seconds then relax. Repeat several times, with a few seconds interval. Then increase the muscle tone gradually. Hold the muscles in for a maximum of 10 seconds and repeat up to 10 times.

Tighten the abdominal

Whenever you lift up your child, carry objects or do housework, tighten the abdominal and the pelvic floor muscles to reduce the strain on your back. 

Resume physical activities

 Start with a gentle activity like walking for 10 minutes. Then, increase the length and intensity of the activity gradually. Once your abdominal and back muscles become stronger, you can try more strenuous exercise, like running or jumping. Listen to your body when you work out and follow your own pace. Don’t try sit-ups or lifting both legs when lying on your back as these may hurt your back. 

Pay attention to postures and care of lower back 

Shortly after delivery, abdominal muscles are still weak, joints and tendons at the back are still lax. Apart from doing postnatal exercises, mothers should also pay attention to their postures.

Avoid bending your back. 

When lifting an object, avoid bending your back. To lift objects, bend knees, then straighten the legs to rise. 

Physiotherapy can help you meet your real self after pregnancy. Just get the best Physiotherapies from the best therapists at Radix Healthcare Hospital.

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    The body of the Congolese soldier was taken back across the border
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    Ssuuna reported from Kigali, Rwanda. Congolese border police patrol on their side of the
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    Rwanda’s military says a Congolese soldier crossed
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    (AP Photo/Moses Sawasawa) Rwandan border
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    خواهید گرایش جنسی کسی را بدانید، می توانید به سادگی از او بپرسید “آیا شما همجنسگرا هستید؟” اما در واقع، موضوع پیچیده تر از این است.

    اخیراً، مرکز ملی آمار سلامت گزارشی درباره نحوه پرسیدن این سؤالات برای نظرسنجی
    مصاحبه ملی سلامت منتشر کرده است.

    استریت چیست
    استریت چیست
    برای این مصاحبه سلامتی، جنبه اصلی گرایش جنسی که آنها علاقه مند به مطالعه آن هستند، هویت
    جنسی است. طراحی کنندگان گزارش این کلمه را به عنوان “مفهومی از
    خود تعریف می کنند که در یک
    زمینه اجتماعی شکل می گیرد و رابطه آنها را
    با افراد، گروه ها و نهادهای اجتماعی سیاسی در
    آن زمینه تعریف می کند.” منظور آنها از این نظرسنجی و مصاحبه
    این است که به جای تمرکز بر اینکه افراد از نظر جنسی به چه کسانی جذب
    می شوند یا با چه کسانی رابطه جنسی دارند، علاقه اصلی آنها به
    جنبه های هویتی را با سؤالات و گزینه های جواب تعیین کنید (مثلاً با این سؤال “آیا لزبین هستید؟”).

    منطق آنها این است که “در زمینه سلامت، هویت جنسی برای درک دسترسی پاسخ دهندگان به مراقبت های بهداشتی و متعاقباً کیفیت مراقبتی
    که ارائه می شود، مفید است. همچنین در درک عوامل خطر مانند رژیم غذایی، ورزش، الگوهای استرس و سیگار کشیدن به عنوان این
    عوامل ارتباط تنگاتنگی با اجتماع و همچنین تصور از خود دارند.

    توجه به این نکته مهم است که اگرچه افراد ممکن است هویت خود
    را در چارچوبی از اینکه با چه کسی رابطه جنسی دارند یا به
    چه کسی جذب می‌شوند، تصور کنند، رفتار و جاذبه به خودی خود
    هویت را تشکیل نمی‌دهند، این معناست (به‌ویژه تعابیری که افراد آن رفتارها و تجربیات را نسبت می‌دهند) که مشخص می‌کند در نهایت
    چگونه هویت خود را مفهوم‌سازی می‌کنند.

    دیدگاه آنها این است که هویت مهمترین
    بُعد برای مطالعه نابرابری های سلامت است، اگرچه آنها اذعان دارند که
    ابعاد دیگری مانند رفتار جنسی ممکن است برای مسائل خاص سلامتی (به عنوان مثال عفونت های مقاربتی) مهم تر باشد.

    استریت چیست
    استریت چیست
    این گزارش اذعان می‌کند که سنجش هویت جنسی چالش‌هایی را به همراه دارد،
    چون مفهومی پیچیده است که در زمینه‌های اجتماعی و سیاسی ریشه دارد و می‌تواند در طول زندگی تغییر کند.
    این گزارش تاکید می کند که در حالی که هویت جنسی یک
    ساختار مهم برای افراد برای
    افرادی با گرایش های جنسی
    متفاوت (که گاهأ دگرباش جنسی نامیده می شوند) است ، بسیاری از
    افراد غیر اقلیت هویت برجسته ای ندارند.
    بر اساس این گزارش، ” این پاسخ
    دهندگان (که برای همه مقاصد به عنوان دگرجنس گرا دسته بندی می شوند)، اغلب افراد همجنس گرایان
    را از خود دور می کنند.” به عبارت
    دیگر، آنها بیشتر به عنوان «همجنس‌باز» شناخته می‌شوند تا «دگرجنس‌گرا».

    مطالعات قبلی مصاحبه شناختی نشان داد که به
    دلیل توجه محدود به گرایش جنسی
    در میان اکثریت، پاسخ دهندگان می توانند کلمات “همجنس گرا” و “دگرجنس گرا” را
    اشتباه بگیرند و معتقدند که “دگرجنس گرا” به معنای همجنس گرا بودن
    و “همجنس گرا” به معنای استریت بودن
    است.

    در واقع محققان دریافتند که کلمه “استریت” در بین
    انگلیسی زبانان به خوبی درک نمی شود و در عوض اغلب به معنای “مستقیم” تفسیر می شود.

    پس از در نظر گرفتن این مسائل،
    گزارش مجموعه‌ای از اصول طراحی را برای
    اطلاع از انتخاب سؤالات توصیه‌شده برای نظرسنجی مصاحبه
    ملی سلامت بعدی تشریح می‌کند. اینها شامل استفاده از برچسب‌های معمول و روزمره است که مردم برای اشاره به خود استفاده می‌کنند (یعنی «گی» به جای «همجنس‌گرا»)، اجتناب
    از برچسب‌هایی که مردم نمی‌فهمند
    (مثلاً «لزبین)» و استفاده از سؤالات بعدی
    برای تجزیه پاسخ‌های مبهم.

    تست گرایش استریت
    بنابراین محققان برای سنجش هویت جنسی خود به چه چیزی اکتفا کردند؟

    نمونه سؤالی که پرسیده می‌شود در ادامه آورده شده است.

    هویت جنسی خود را چگونه تصور می کنید:

    الف) [برای زنان] لزبین

    ب) [برای زنان] استریت، یعنی نه لزبین
    یا همجنس گرا

    ج) [برای مردان] همجنس گرا یا گی

    د) [برای مردان] استریت، یعنی همجنس گرا نیست

    ه) دوجنسه

    و) چیز دیگری (به الف بروید)

    ی) نمی دانم (به ب بروید)

    اگر پاسخ دهنده و را انتخاب کند، از او سؤالات زیر می شود:

    منظور شما از چیز دیگری این است که

    شما رک نیستید، اما با برچسب دیگری مانند دگرباش، سه‌جنس‌گرا، همه‌جنس‌گرا یا پان‌جنس‌گرا هویت می‌گیرید.

    شما تراجنسیتی، ترنس سکشوال یا جنسیتی هستید
    شما جنسیت خود را کشف نکرده اید یا
    در حال کشف آن هستید
    شما خودتان را دارای تمایلات جنسی نمی دانید
    شما از برچسب برای شناسایی خود استفاده نمی کنید
    شما اشتباه کردید و قصد انتخاب این پاسخ را نداشتید
    منظور شما چیز دیگری است (به C بروید)
    اگر پاسخ دهنده “نمی دانم” را انتخاب کند، از او
    خواسته می شود که به شرح زیر عمل کند:

    پاسخی برای سوال وارد نکردید. به
    این دلیل است که شما:
    شما معنی کلمات را نمی فهمید
    شما کلمات را درک می کنید، اما جنسیت خود
    را کشف نکرده اید یا در حال کشف آن هستید
    منظور شما چیز دیگری است (به C بروید)
    پاسخی برای سوال وارد نکردید. به
    این دلیل است که شما:
    شما معنی کلمات را نمی فهمید
    شما کلمات را درک می کنید، اما جنسیت خود را کشف نکرده
    اید یا در حال کشف آن هستید
    منظور شما چیز دیگری است
    به خاطر داشته باشید که این معیار برای نظرسنجی‌های عمومی از جمعیت
    آمریکا طراحی شده است و ممکن است برای نظرسنجی‌های
    هدفمندتر از جمعیت LGBT ایده‌آل نباشد.

    تلفظ استریت
    اِس تِ رِیت

    استریت چیست
    استریت چیست
    دگرجنس گرا در مقابل استریت
    جنسیت یک انسان توانایی او در تجربه احساسات
    اروتیک نسبت به انسان های دیگر
    است. گرایش جنسی یک فرد اساساً بر سه نوع دگرجنس
    گرا، همجنس گرا یا دوجنس گرا تقسیم
    می شود. اکثر مردم در سراسر جهان دگرجنس گرا هستند، به این معنی که آنها احساسات عاشقانه نسبت به جنس
    مخالف دارند و همچنین با افراد جنس مخالف رابطه جنسی دارند.
    کلمه دیگری به نام استریت (Straight) برای اشاره به
    افراد دگرجنسگرا در جامعه ما به کار می رود.

    خیلی از افراد بین معنی کلمات دگرجنس گرا و
    استریت سردرگم می شوند. این مقاله در مورد این موضوع
    که آیا تفاوت‌های بین استریت و دگرجنس‌گرا وجود دارد یا نه بحث می‌کند.

    دگرجنس گرا
    دگرجنس گرا واژه ای است که برای توصیف گرایش جنسی یک مرد یا یک زن به کار
    می رود. داشتن احساسات عاشقانه یا تمایلات جنسی به یک مرد یا زن برای سایر اعضای جنس مخالف طبیعی تلقی می شود.
    زمانی که فردی با جنس مخالف
    رابطه فیزیکی داشته باشد، دگرجنس‌گرا نامیده می‌شود.

    کشش جنسی یا احساسات شهوانی نسبت
    به اعضای جنس مخالف نیز یک فرد را به عنوان دگرجنس گرا
    معرفی می کند.

    یک فرد دگرجنسگرا با افرادی که همجنسگرا هستند در تضاد است، چون یک مرد دگرجنس گرا احساسات عاشقانه نسبت به
    زنان دیگر دارد در حالی که یک زن دگرجنسگرا فقط با مردان دیگر رابطه جنسی خواهد داشت.

    استریت چیست
    استریت چیست
    استریت
    استریت یا سر راست به چیزهایی می‌گویند که کج و فریبنده نباشند.
    برای درک بهتر معنی کلمه استریت یک خط مستقیم می‌کشیم و به مردی می‌رسیم که تحت تأثیر مواد مخدر نیست با جنس
    مخالف رابطه جنسی دارد .در واقع، این کلمه امروزه
    به نمایندگی از افرادی در جامعه ما آمده است که دگرجنس گرا هستند، هرچند که در اوایل قرن بیستم
    به عنوان زبان عامیانه LGBT سرچشمه گرفته است.
    استریت به عنوان یک کلمه در مکالمات غیر رسمی برای اشاره به
    گرایش جنسی فرد رایج شد.
    عبارت to go straight به معنای داشتن رابطه جنسی
    با جنس مخالف، برخلاف همجنس گرایان و لزبین ها بود.

    تفاوت بین دگرجنس گرا و استریت چیست؟
    استریت چیست
    استریت چیست
    دگرجنس گرا کلمه علمی برای توصیف گرایش جنسی فرد است، در
    حالی که استریت کلمه غیررسمی است

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