Women’s Health with a focus on Post Natal Care-Türkçe Altyazılı!!!

Hi, I'm Roxy from YogaUni There's something I want to talk about today We can say a short review of women's health Especially concerning the women who gave birth Great for monitoring all women There is a lot of information on this subject We can trust or trust some of these resources Sometimes there may be different experts that we can go for obvious problems And sometimes we're going to more than one expert because we're not sure what the problem is Or we can be ashamed to talk about our question I won't talk about the muscles in detail Especially with regard to pelvic floor I will give you a brief review and some resources If you are interested and want to learn more Find thousands of resources Women after giving birth which is really special and this is definitely an indication that the woman is doing something perfect This period can be a period full of changes in physical, emotional, spiritual and mental terms

And, of course, it's a time when she's taking a new role in her life So there will be fatigue, emotional depression, and many women's changes, and this can be a lot for every woman The body changes and begins to produce milk Hormones are irregular and there are still chemical relaxants in the body The joints are still not settled, so that Women should not be in a hurry to exercise No matter how fit they are in pregnancy, or before What you have to be conscious about is to follow the general directions If you have a normal childbirth 6 You can start exercising in the sixth week If cesarean section, this period is 3 (three) months before starting normal exercises

Of course, there are things you can do before six weeks are over but certainly light activities like walking If you know your pelvic floor well If you have a good communication with your midwife or doctor or if you have contacted an expert on the pelvic region Start doing some exercises for your pelvic floor Or if you have contact with someone certified for Yamuna Body Rolling There are gentle exercises you can do in bed with black balls It helps to heal with gentle and soft exercises they also ensure that organs in the region return to their places These are a few things you can keep in mind Another thing that is very useful for women who are highly recommended by midwives If you have the possibility of not leaving the bed for three days after delivery Just be in bed, with your baby and let other people around you take care of you get out of bed to go to the bathroom and take a shower easy to say of course, but many mold in bed for woman can only come hard not to do anything except spend time with her baby But it's a great way to give your body time to heal and facilitates women's healing In fact, there's little you can do in the first weeks light walks can start if you have a normal delivery, no tears or stitches lightweight pelvic floor work, can make slight yawns that you will have a wonderful future I would especially like to stand on it, it's really important that you don't rush about exercise many women are concerned that their bodies have changed, this is a new era, and they want to return to their old body if you are a woman who has given birth, or if you are an expert in a woman who has given birth Encourage your client to give yourself time, to feed yourself, to be gentle because I met and worked with many women in a hurry to exercise and as a result they had problems in the future pelvic floor weakness, uterine prolapse or pain in certain areas

because the organs had not returned Since the cubic bone is not naturally replaced this may cause some back problems and May cause hip problems Therefore, by looking at the long-term, if you want to be healthy in the future, you should not hurry So no running, absolutely do not remove the weight and do exercises like this And one of the most important things you can do is breathe If you have done pranayama work before Of course there are also breaths that you should not continue like fire breathing Too much breathing for the abdomen, we want to avoid pressing the abdomen So basically focus on light pelvic floor study Breathing

Nice breathing really work great Because sending oxygen to the body regularly provides tissue healing it also regulates hormones Light operation, deep breathing nasal breathing and similar techniques go to nature, breathe while walking all really very useful I want to talk a little about the pelvis This is a beautiful butterfly shape and two hip (ilium) bones on both sides and you can feel it yourself, close to where you are when you put your hand on your waist you may feel the bones a little below they are connected to the triangle-shaped tail (sacrum) you can also feel that bone the tail has a tail bone (coccyx) you can find all of these points yourself, you can feel and they all form the hip joint In the front, where there is a thick ligament where the two hip bone joins, the ligament is the pubic symphysis And again, you can feel this bone at the point where the exact bones meet At the bottom, we see ischium, which we call them sitting bones

You've heard a lot in yoga and pilates classes and it's really easy to find these bones again shake your body from side to side if you get back your buttocks, you will feel the bony parts these are two important bones Of course it's all important, but the sitting bones are good bony and dislocated cue point especially if you want to strengthen the pelvic base So, it's all right here and as you know, the baby's head comes out of here Women have three holes Urine hole near the top This is where we urinate or pee And we have a bigger hole in our vagina Where we have sex and the baby leaves This hole begins to expand to ensure the baby's exit In addition, the body produces relaxant chemicals to loosen joints Leaves pelvis to create more space Thus, the baby can be released The last hole is anus We call it the place where we disgraced or pooped It is necessary to consider that we have three holes Maybe you and some women aren't sure about this And we can strengthen these three

Because it works from the inside Our bladder is in front, the uterus is in the center and behind the rectum So, our urine bladder is here Here is our uterus and the uterus where the baby grows And finally there is the rectum where the waste is emptied If it's something that happens with birth Of course, when the baby grows, it will cover the bladder area and apply pressure to the organs And in some women, organs may even change space and may not return And in this case, an Osteopath, an Acupuncturist or go to a private pelvic health professional which can be a great idea if you have a chance to go These areas may change when the baby is out it is sagging and this sagging may be in any of the three organs and the most common, after delivery either the vagina begins to sag or the uterus hangs out this is another indication of why posture is very important upper body must keep open and upright so make room for the organs and thus not pressing the pelvic floor or organs and in this way we'll find the power for the pelvic floor by standing upright that will keep everything steep, strong, will keep this is a mixture of the two, so also the pilates are very useful and your normal life is therefore important these are a few things you should keep in mind another important issue related to sagging Yamina Body Rolling Work There are many studies you can do not before, but before and after Keeps everything upright and revitalizes organs If you do not have a licensed instructor around you It's good for you to learn for yourself When it comes to this, it's a lot of women Not only for giving birth, but also for young or old women And the change in posture, weight gain or it can only be due to a weak pelvic floor There are also situations that are not relevant to them

It happens to many people Professional athletes may be weak, even if they are strong Yoga and pilates instructors can experience this It can happen to anybody A subject that needs to be focused and strengthened is definitely There are different ways to strengthen the pelvic floor Especially the vagina Sensation should not only be tightening, but also lifting up But you can also strengthen the bladder and the anus As I said before, the rectum may also sag Or, if the uterus begins to sag, the bladder can be pulled forward None of this scare you "It's so scary, I can't hang out!" There are a lot of things you can do Advanced levels can be operated But there are many things you can do to stay healthy things to protect your pelvic floor things that will support you throughout your life The idea that this happens to many women as they get older for example when women talk to their mothers and grandmothers sometimes "aa normal this, sneezed and urine came a little" definitely not a normal idea It doesn't have to be You can get help, there are many things that can be done to stay healthy Or go to the bathroom very often another indication of the weak pelvic floor Please keep in mind, you don't have to get used to To accept, weakness, as you get older do not need to say normal If you want to focus on the urinary bladder Imagine this pouch almost as small as a raisin, too small gently of course, think of a little more on the pelvic floor while urinating in the toilet imagine where the urine comes from, you will get an idea Or you can get books like Blandaine Germain's Women's Pelvis The book shows you different muscles and gives you visual There's another book, Eric Franklin, called Pelvic Power This is a great book and source of visuals in this book About posture and pelvic floor health

You can also reinforce the anus Anus is where the waste material comes out Imagine something in a ball size Or a grape size Try to squeeze the muscle, reduce your breath Continue to squeeze and hold while breathing And make sure you do an instant relaxation It is absolutely important that you relax in between And finally we're in the vagina We'll dream of squeezing a ping-pong ball for the vagina I didn't have a ping-pong ball in my hand, but this one is a little bigger than a ping-pong ball So we'll think of the feeling of tightening and lifting up You can do ten times for each hole Try to hold for about five seconds, can last up to ten minutes Then loosen for five seconds You won't want to do more than that And it is generally recommended that you do it three times a day You can try it for a while The other thing you can do is start to decompose the muscles

Yes, you want to keep all of the holes apart I will not examine the muscles in detail but You can see the different layers here Even if you try to squeeze someone, And considering the location of our hip bones if you dream to pull these bones gently together this may be another way you can use it to use the muscles for you However, if you think of your pubic and tail bone you'll have to pull them together, from front to back This is another way for empowerment And you'il do both together Front to back and two sides You can do it 10 times You can do both in order There's something I want to talk about again Depending on where you are or what country you are from or have a lot of research about women's health if you have access One of them is pelvic health specialist, physiotherapist You can find it online, ask your doctor about it It would be a great resource if you have access We can read books, we can do spin work But we can't work as best as we can or maybe we use different muscles in tightening work Maybe we use our hip muscles or inner leg muscles And this may not be running our pelvic floor

That's why we can't get enough efficiency If we're gonna see a pelvic floor physiotherapist these experts who are doing a sincere test You may need to measure the strength of your pelvic floor Check if the organs are in place And they can also examine the muscle structure Well, if there's anything that's going to come in, like I said, after birth or if you have a car accident or if you have any slip your muscles may not be where it should be inside can be a wounded tissue Most of the things in the pelvic floor structure also may cause back, hip pain Going to a specialist can be a source of healing for any pain in your body It's a good idea to see a doctor And they can tell you if you're doing your pelvic floor exercises right Give you more exercise, detail In addition, there is a small device similar to the shape of the bulb But a little bit smaller You can put it in, working with battery and strengthens pelvic floor this Many women use this for a month or two after giving birth To regain your muscle strength Another thing I want to talk about is talk to a psychologist If you have experienced a loss, you may have during pregnancy three, five, eight or nine months or if you have lost a small child resources available outside or online you can go to a psychologist If your child is yours, you can still go to a psychologist If you are experiencing postpartum depression That's a normal thing for most women You can get help or talk to other people If you are an educator or a friend you can give it advice There is one last thing I want to mention With the advancement of pregnancy for a woman belly begins to swell and abdominal muscles begin to separate from the connective tissue starting from the center This is a completely normal situation

There is a small gap between our muscles And if you think of a man with a half-heart of stoneware, the upright line in their center these muscles are separated from each other during pregnancy and what can happen after childbirth is that this separation can continue I have a test for this If you have a pilates / yoga instructor with prenatal / postnatal training If they can check, your doctor can check And you can go to a specialist for that You can control yourself, but it is best to see a specialist But basically you can lie on your back and put two fingers on the belly button and you can remove your head If your fingers deep into this is probably the normal separation we are talking about A normal separation after birth is up to 1-2 fingers If you have more than two fingers, three or four fingers this is an indication of the continuation of postpartum separation (Diastasis Recti) It's really important that you know what to do Because if you return to your normal routine without realizing it and abdominal muscle studies and settlements this will be the worst thing you can do for Diastasis Recti This will make the situation worse and get up Your abdominal muscles will look like they're hanging out This is a sign of diastasis rect It's not just a common situation for women If you have men with big beer hubs around you, they may be in this condition This is a state of mind and a situation for many women And these women aren't even aware of it two, five or even eight years after birth And although they exercise so much, they still can't understand why they still look pregnant It's really important that you have this checked

As for the pelvic floor exercises You can start doing these exercises gently after three weeks however, you should definitely consult your doctor, midwife or doula If you have a tear or stitch, you should wait until the pelvic floor is healed before doing the work and of course you can ask your doctor about this As I said, this is a little talk to give you a few ideas and resources You now have little information about bony spots If you want to learn more you can reach many resources I strongly recommend Doctor Christiane Northrup He has many books and is an American medical doctor himself He has many studies related to holistic and traditional understanding with medical education And he blends these studies with his medical knowledge Women's health and the point of view on her body is very good All this information will be in the description pane at the bottom of the video However, we also have postnatal studies in yogauni And I recommend you to try these studies with the advice of your doctor And besides, I mentioned Yamuna Body Rolling

Pre-pregnancy / post-pregnancy studies with what you can do during pregnancy And you can find yoga / pilates trainers for posture Your body will work as long as your body remains upright Thank you for listening to this conversation I hope you have contact with your body to inspire you to learn more For now, see you in the next video!


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