Adu! Yu go mɔs gladi bad bad wan dɛn tɛm ya bikɔs ɔf di smɔl wan we yu de ɛkspɛkt? Dɔn bak, insay dis tɛm, yu kin fil smɔl smɔl , bak pen, ɛn ɔda tin dɛn We wi gɛt bɛlɛ, wi bɔdi kin chenj bɔku tin dɛn. As di pikin de gro, di bɛlɛ de kam bifo, ɛn di bɔdi wet de go ɔp. So, i rili impɔtant fɔ tek tɛm wit aw yu de sidɔm, tinap, ɛn du tin di rayt we. Tide, lɛ wi tɔk bɔt aw fɔ tinap fayn ɛn aw fɔ mek di bɔdi fayn . If yu no dɛn tin ya gud gud wan, yu kin spɛn dis tɛm izi wan ɛn yu nɔ go gɛt bɛtɛ bak pen.
Wetin na dis gud we aw pɔsin de tinap?
Fɔ tɔk am simpul wan, fɔ tinap fayn na di we aw wi de ol wi bɔdi we wi tinap, sidɔm, ɔ ledɔm. Ɛspɛshali we yu gɛt bɛlɛ, wi nid fɔ praktis fɔ kip dɛn pozishɔn ya di we we nɔ go put smɔl prɛshɔn pan yu bak, nɛk, ɛn sholda dɛn as wi ebul. Dis go mek yu bɔdi nɔ strɛs ɛn fil pen we yu nɔ nid. Tink bɔt am dis we: yu spayna tan lɛk pila na os. We i strɔng ɛn stret, di wan ol bɔdi kin fayn.
Aw wi kin tinap di rayt we?
We uman gɛt bɛlɛ, as di bɛlɛ de bɔl fɔ go bifo, bɔku pipul dɛn kin yus fɔ tinap wit dɛn bak arch ɛn dɛn sholda dɛn we dɛn nɔ no. Dis kin jɔs mek yu bak pen mɔ ɛn mɔ . So, lɛ wi si aw fɔ tinap fayn?
- Kip yu ed stret: Kip yu chin tuck in ɛn yu ed stret. Nɔ tilt yu ed fɔ go bifo, bak, ɔ to di sayd.
- Earlobes to di midul of di sholda: Tray fɔ kip yu earlobes ekzakli na di midul pan yu sholda.
- Sholda bak, chɛst fɔ go bifo: Pul yu sholda bak smɔl ɛn kip yu chɛst fɔ go bifo. Bɔt nɔ kip dɛn tu tayt.
- Ni dɛn stret, bɔt nɔ lɔk dɛn: Kip yu ni dɛn stret, bɔt nɔ lɔk dɛn ɔl. Kip dɛn rilaks.
- Pul yu ed ɔp: Imajin se sɔmbɔdi de pul di tap pat pan yu ed ɔp.
- Tayt yu bɛlɛ ɛnitɛm we i pɔsibul: Pul yu bɛlɛ insay ɛn tayt am lɛk se yu de pul am ɔp. Bɔt du dis jɔs lɛk aw yu ebul we yu gɛt bɛlɛ . Nɔ du am di we we go put prɛshɔn pan di pikin.
- Bɔt in bɔdi: If i pɔsibul, kip yu bɔdi insay.
- Fut dɛn na di sem say: Tinap wit yu fut finga dɛn we de sho di sem say ɛn yu bɔdi wet sheb ivin akɔdin to yu tu fut dɛn.
- Shuz we gɛt lɔw il : Wear sus we gɛt lɔw il (bɔt nɔ flat ɔl) we go gi yu fut fayn sɔpɔt.
- Nɔ de na di sem pozishɔn fɔ tu lɔng: Nɔ tinap na di sem pozishɔn fɔ tu lɔng. If i pɔsibul, muv rawnd smɔl ɛn chenj yu pozishɔn.
- Ajɔst yu wok ayt: If yu de wok tinap fɔ lɔng tɛm, ajɔst yu tebul ayt to wan kɔmfyut ayt fɔ yu, if i pɔsibul.
- Put wan leg ɔp: Put smɔl chia ɔ bɔks pan am ɛn put wan leg ɔp pan am. Swich yu leg ɛvri sɔm minit.
- We yu de wok na di kichin: Opin di kɔba ɔnda di kichin sink ɛn put wan leg insay. Swich yu leg ɛvri 5-15 minit. Dis go gi yu bak bɔku fridɔm.
Mɛmba se: We yu tinap dis we, yu spayna de na in yon pozishɔn. Dis min se no prɛshɔn nɔ de we nɔ nid fɔ de.
Aw yu kin sidɔm fayn?
Fɔ sidɔm wit bak pen we yu gɛt bɛlɛ kin tranga sɔntɛnde, nɔto so? Bɔt if yu no aw fɔ sidɔm fayn, yu kin ridyus da prɔblɛm de bad bad wan.
- Bak stret, sholda bak: Sidɔm wit yu bak stret ɛn yu sholda bak smɔl. Yu bɔdi fɔ tɔch di bak pat pan di chia.
- Bak sɔpɔt: Put wan smɔl tawɛl we dɛn dɔn rol ɔ lɔmba rol na di ol na yu bak. Dis go mek yu gɛt gud sɔpɔt fɔ yu bak.
- Aw fɔ sidɔm fayn we yu nɔ gɛt sɔpɔt:
- Sidɔm na di edj fɔ di chia ɛn slow.
- Naw, stret yu bak ɛn arch yu bak as yu ebul. Hol am fɔ sɔm sɛkɔn dɛn.
- Dɔn izi di pozishɔn smɔl (lɛk 10 digri). Dis na di bɛst pozishɔn fɔ yu bak.
- Balans yu bɔdi wet: Sidɔm di we we yu bɔdi wet go sheb di sem we na ɔl tu di hip dɛn.
- Hip ɛn ni dɛn na 90 digri angle: Kip yu hip ɛn ni dɛn na 90 digri angle. Yuz fut rɛst fɔ sɔpɔt yu fut if nid de.
- Nɔ krɔs yu leg: Sidɔm wit yu tu fut na grɔn, nɔ krɔs yu leg.
Ɔda tin dɛn we yu fɔ no bɔt:
- Nɔ de na di sem pozishɔn fɔ pas 30 minit: If i pɔsibul, grap ɛvri 30 minit, waka rawnd smɔl, ɛn chenj di pozishɔn.
- Ajɔst yu chia na wokples: If yu de wok na ɔfis, ajɔst yu chia ɛn yu dɛsk ayt fɔ mek yu ayt fayn. Rɛst yu ɛlbow ɛn fɔs an dɛn na di an rɛst dɛn na yu chia ɔ na di tebul, ɛn mek yu sholda dɛn rilaks.
- If yu sidɔm na pivot chia: If yu sidɔm na pivot chia, nɔ jɔs rɔta na yu wes. Turn yu ol bodi.
- We yu grap:We yu grap na chia, tinap wit yu leg dɛn stret ɛn ledɔm bifo smɔl. Nɔ bɛn fɔ go bifo na yu wes. As yu grap so, bɛn bak lɛk tɛn tɛm so fɔ mek yu bak strɛch smɔl.
Impɔtant: If yu gɛt bak pen, sidɔm smɔl as yu ebul. If yu sidɔm, nɔ sidɔm fɔ pas 10-15 minit wan tɛm.
Kɔrɛkt di we aw yu de tinap we yu de drayv motoka
Fɔ drayv we yu gɛt bɛlɛ, yu nid fɔ tek tɛm smɔl. I impɔtant bak fɔ mek yu fil fayn ɛn gɛt gud sɔpɔt fɔ yu bak.
- Yuz wan lɔmba rol: Kip wan lɔmba rol we fit di kɔv na yu spayna.
- Ni dεm na yu hip lεvεl: Yu ni dεm fכ de na yu hip כ sכmtεm oba yu hip.
- Muv di sit nia di stiarin: Muv di sit nia di stiarin fɔ sɔpɔt di kɔv we yu spayna de kɔba. Kip di sit na distans usay yu go ebul fɔ rich di pedal dɛn izi wan wit yu leg dɛn bɛn ɛn yu ni dɛn bɛn.
- Wear yu sit bɛlt kɔrɛkt wan (KRITICAL): Ɔltɛm wɛr ɔl tu di lap bɛlt ɛn di sholda bɛlt.
- Lap bɛlt: Wear am ɔnda di bɛlɛ, as lɔw as yu ebul akɔdin to di hip, ɛn ɔp di shɔl. Nɔ ɛva mek i go ɔp di bɛlɛ.
- Sɔlda bɛlt: Wear am bitwin yu bɔdi .
- Mek dɛn tu bɛlt ya fayn as yu ebul.
- If yu motoka gɛt ɛyabag: If yu motoka gɛt ɛyabag , i fɔ wɛr sit bɛlt. Dɔn bak, de at le 10 inch bak frɔm di aybag . If yu de na di drayva in sit, di aybag de insay di stiarin. We yu de drayv, ajɔst di stiarin so dat i go de fes yu chɛst ɛn fa frɔm yu ed ɛn bɛlɛ.
Di kɔrɛkt we fɔ es wet
Yu fɔ avɔyd fɔ es ebi ebi tin dɛn as yu ebul we yu gɛt bɛlɛ. Bɔt if yu gɛt fɔ es sɔntin we yu nid fɔ es am ɔp, na fɔ no bɔt dɛn tin ya:
- Nɔ es pas 20 pawn (lɛk 9 kilogram): Nɔ tray fɔ es tin dɛn we shep fayn, we at fɔ ol, ɔ we we pas 20 pawn.
- Stand fayn: Bifo yu es sɔntin, mek shɔ se yu tinap na say we nɔ de chenj ɛn we nɔ de slip.
- If yu de es sɔntin dɔŋ di wɛst lɛvɛl: Kip yu bak stret, bɛn yu ni ɛn hip as yu de dɔŋ. Nɔ ɛva bɛn fɔ go bifo na yu wes we yu de kip yu ni dɛn stret. Dis na mistek we bɔku pipul dɛn kin mek.
- Stand wit yu leg dɛn wayd apat ɛn nia di tin: Stand nia di tin we yu go es, yu leg dɛn wayd smɔl, ɛn yu fut dɛn plant fayn fayn wan na grɔn.
- Tayt yu bɛlɛ mɔsul dɛn:Tayt yu bɛlɛ mɔsul dɛm ɛn di mɔsul dɛm we de rawnd yu vagina (lɛk se yu de du Kegel ɛksɛsayz ) ɛn es di wet wit di trɛnk we yu leg dɛn gɛt. Nɔ es di wet wan tɛm.
- Stand stret we yu nɔ twist: Stand stret wan we yu nɔ twist. Put yu fut bifo ɔltɛm we yu de es sɔntin.
- If yu de es sɔntin frɔm tebul: Pul am na di ed pat na di tebul ɛn briŋ am nia yu bɔdi. Bɛn yu ni dɛn ɛn kam nia di tin. Yuz di trɛnk we yu leg dɛn gɛt fɔ es di tin ɛn tinap.
- Nɔ es wet ɔp pas di wes lɛvɛl.
- Hol di paket nia yu bɔdi: If yu de kɛr paket, ol am nia yu bɔdi, klap yu an dɛn togɛda, tayt yu bɛlɛ mɔsul dɛn, ɛn waka sloslo wit smɔl smɔl stɛp dɛn.
- We yu de put sɔntin dɔŋ: Kip yu leg dɛn stret lɛk aw yu go du we yu de es am, tayt yu bɛlɛ mɔsul dɛn, ɛn put am dɔŋ bay we yu bɛn yu hip ɛn ni.
Luk aw i impɔtant fɔ es di wet dɛn fayn fayn wan. Dɛn smɔl smɔl tin ya kin ridyus di damej na yu bak bad bad wan.
Aw fɔ gɛt sɔntin we de ɔp
Sɔntɛnde, wi kin gɛt fɔ pik sɔntin na shelf, nɔto so? Dɔn du am lɛk dis:
- Yuz chia ɔ stɔl: Yuz chia ɔ smɔl stɔl fɔ es yusɛf ɔp to di ayt fɔ di tin we yu go pik.
- Go nia di tin as yu ebul.
- Gɛt wan aidia bɔt di wet: Chɛk bifo tɛm aw di tin we yu go es ebi.
- Lift wit yu tu an.
Wetin na di bɛst pozishɔn fɔ slip/snif?
Fɔ slip fayn we yu gɛt bɛlɛ kin tranga, mɔ insay di las mɔnt dɛn. Bɔt fɔ slip na di rayt pozishɔn i fayn fɔ yu ɛn yu pikin.
- Pilo fɔ yu ed nɔmɔ: Ilɛk aw yu ledɔm, put pilo ɔnda yu ed, bɔt nɔ put am ɔnda yu sholda. Pik pilo we ay fɔ mek yu ed rɛst fayn ɛn we nɔ go put prɛshɔn pan yu bak.
- Pilo bitwin yu leg: If yu put pilo bitwin yu leg, i go gi yu big sɔpɔt, mɔ we yu de slip na yu sayd.
- Tכn to wan say, bεnd yu ni dεm sכmtεm: Tray fכ slip di we we go εp fכ mεnten di nכmal kכv na yu spayna. Di bɛst we na fɔ tɔn to wan say (i go fayn fɔ mek yu tɔn to di lɛft say), bɛn yu ni dɛn smɔl, ɛn put pilo bitwin yu leg dɛn.
- Nɔ slip dis we: Nɔ slip na yu sayd wit yu ni dɛn we yu tuck up to yu chɛst. Dɔn bak, nɔ slip pan yu bɛlɛ atɔl.
- Wan matres we strɔng:Pik wan fayn matres ɛn bɔks spring we nɔ go sag. If nid de, put wan bod ɔnda di matres. Yu kin slip bak na grɔn fɔ sɔm tɛm. If yu dɔn de slip ɔltɛm pan matres we saf, i kin at smɔl fɔ chenj wantɛm wantɛm to matres we strɔng. Du wetin go mek yu fil fayn pas ɔl.
- Sɔpɔt we de sɔpɔt yu bɔdi : If yu nid mɔ kɔmfɔt we yu de slip na nɛt, yuz sɔpɔt we de sɔpɔt yu bɔdi . Wan rol bed sheet ɔ tawɛl we yu rap rawnd yu wes kin ɛp bak.
- We yu de kɔmɔt na bed: We yu de grap we yu de ledɔm, fɔs tɔn to di sayd, briŋ yu tu ni dɛn to yu chɛst, ɛn put yu tu leg dɛn dɔŋ smɔl smɔl kɔmɔt na di bed. Dɔn push yusɛf ɔp wit yu tu an ɛn sidɔm ɔp. Nɔ bɛn fɔ go bifo na yu wes.
Di tin dɛn we impɔtant pas ɔl fɔ mek yu mɛmba (Take-Home Message) .
Okay, so wi don tok plenti tide, no bi so? A tink se dɛn smɔl tin ya go ɛp bɔku fɔ mek yu bɔdi fil fayn ɛn nɔ gɛt pen we yu gɛt bɛlɛ.
Fɔ tɔk am simpul wan, kip yu bak stret, sholda dɛn bak ɛn rilaks, bɛn yu ni dɛn we yu de es ɔp, ɛn slip na yu lɛft say wit pilo bitwin yu leg dɛn. We yu dɔn mek dɛn tin ya bi yu abit, yu go ebul fɔ spɛn dis fayn tɛm fayn fayn wan!
If yu gɛt ɛni kwɛstyɔn, nɔ fɔgɛt fɔ aks yu dɔktɔ ɔ midwayf. Dɛn go gi yu bɛtɛ advays. A de wish yu ɛn yu pikin gud wɛlbɔdi!
👩🏽 ⚕️ Ɔda kwɛstyɔn dɛn (FAQ dɛn)
💬 Wetin na di bεst slip posishכn we uman bεlε?
Afta 4 mɔnt, yu fɔ rili slip na yu lɛft say. dis posishכn de mek di bכdi εn כksijεn fכ fכlכ fayn fayn wan to di pikin εn di plasεnta.
💬 I denja fɔ mek di pikin slip pan in bak we di bɛlɛ de gro?
Yɛs! we yu slip pan yu bak, di wet fכ di wan ol uterus de prεs di men bכdi vεsul (Vena cava) na di bak. Dis kin mek di mama in blɔd prɛshɔn go dɔŋ wantɛm wantɛm, we kin mek i nɔ no natin, ɛn di ɔksijɛn we de rich di pikin kin go dɔŋ bak.
💬 Aw fɔ protɛkt yu bak we yu sidɔm na chia we yu gɛt bɛlɛ?
No sidon wit yu bak hunched ova. Kip yu bak stret ɛn put smɔl pilo bitwin yu bak ɛn di chia. Dɔn bak, if yu fut nɔ tɔch di flɔ, prɔp yu fut ɔp pan smɔl bɛnch.
` Bεlε, poshכn, bak pen, kכrekt posishכn, bכdi mεkanik, bεlε wεlεns, poshכn
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