Fɔ ɛkspɛkt pikin na so gladi gladi tɛm na yu layf, nɔto so? Bɔt as yu bɛlɛ de big de go de, yu kin bigin fɔ fil sɔm pen ɛn nɔ fil fayn na yu bak, nɔto so? Yu rili nɔ nid fɔ wɔri bɔt dis, nɔto jɔs yu, lɛk 7 pan ɛvri 10 uman dɛn we gɛt bɛlɛ kin gɛt bak pen . Bɔt yu nɔ nid fɔ sɔfa wit dis pen. Lɛ wi si wetin mek dis kin apin ɛn us simpul tin dɛn wi kin du fɔ mek wi fil fri frɔm am.
Wetin mek mi bak kin at we a gɛt bɛlɛ?
Bɔku men rizin dɛn de fɔ dis. Lɛ wi ɔndastand am simpul wan.
Imajin, as yu pikin de gro, yu bɛlɛ de go bifo smɔl smɔl. Dɔn di we aw yu bɔdi in wet de sheb, dat na yu `Sɛntral fɔ Graviti`, de chenj. So, fɔ mek yu kɔntinyu fɔ balans , yu kin ledɔm bak smɔl we yu nɔ no. dis de mek di nכmal kכv na yu lכw bכk, we de put mכr prεshכn pan di mכ sul dεm εn spayna na da εria de.
apat frכm dat, di כmon dεm we de kכmכt we yu bεlε de mek di joyn dεm na yu bכdi εn yu spayna lכs. Dis na fɔ rɛdi yu bɔdi fɔ bɔn pikin. Bɔt dis we aw yu de lus kin mek yu nɔ gɛt bɛtɛ sɔpɔt we yu spayna de gɛt, ɛn dis kin mek yu fil pen. Bɔku tɛm, ɔl dis kin mek pɔsin gɛt bak pen.
5 simpul we fɔ pul bak pen
Okay, so lɛ wi luk sɔm simpul tin dɛm we wi kin du na os fɔ ridyus dis pen.
1. Mek wi kip wi posture korekt!
Dis kin tan lɛk se na simpul tin, bɔt i kin at smɔl fɔ sidɔm stret we yu bɛlɛ de gro. Bɔt if yu tinap fayn, dat kin mek di prɛshɔn we de na yu bak nɔ bɔku. Sidɔm na chia, put yu an dɛn pan yu shɔl, ɛn put yu sholda dɛn dɔŋ. Dɔn, rol yu sholda dɛn bak ɛn swɛt yu sholda blad dɛn togɛda fɔ lɛk 5 sɛkɔn. Du dis tri to 4 tɛm insay di de. Dis go mek yu bak mɔsul dɛn strɔng ɛn gi yu bak gud rilif.
2. Ɛksesaiz na bɛst padi
"I fayn fɔ du ɛksɛsayz we yu gɛt bɛlɛ?" yu kin de wɔnda. Infakt, ɛksesaiz we nɔ gɛt bɛtɛ impak na di bɛst sɔlv fɔ bak pen insay dis tɛm. We yu de du ɛksɛsayz, i de mek di mɔsul dɛn strɔng ɛn i de mek yu ebul fɔ chenj. Dis kin mek am izi fɔ mek di bak adap to di chenj dɛn we de apin na yu bɔdi .
- Walking : I rili fayn fɔ waka smɔl ɛvride.
- Swimin: Swim na fayn ɛgzampul fɔ di bak bikɔs di bɔdi kin fil se i nɔ gɛt bɛtɛ wet na wata.
- Fɔ rayd baysikul we nɔ de muv: Dis na ɛksesaiz bak we sef ɛn we nɔ de mek yu fil saful .
Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ ɛn gɛt in aprɔval bifo yu bigin ɛni ɛksesaiz.
3. Se gudbai to hai il fo som taim.
We yu wɛr ay il, i kin chenj di say we yu bɔdi de , ɛn dis kin mek yu gɛt mɔ prɛshɔn na yu bak. Dis kin mek yu bak pen ivin we yu nɔ gɛt bɛlɛ. So, nɔ wɛr ay il kɔmplit wan insay dis tɛm. Bifo dat, wɛr flat, kɔmfyut sus we gɛt fayn kusɛn ɛn we de sɔpɔt yu fut, lɛk tɛnis sus.
4. Pilo de gi yu kɔmfɔt we yu de slip
di bεst slip posishכn we yu bεlε na fכ slip na yu sayd . We yu de slip lɛk dis, put pilo bitwin yu ni dɛn. Dis go rili ridyus di prɛshɔn we de na yu bɔdi we de dɔŋ. Yu kin tray fɔ put pilo dɛn difrɛn we dɛn. Fɔ ɛgzampul, if yu gɛt pen na yu bak ɔp, yu kin put pilo bitwin yu an dɛn. As yu bɛlɛ de gro, yu kin put pilo ɔnda yu bɛlɛ bak fɔ sɔpɔt yu. Bɔku mama dɛn kin si se i fayn fɔ yuz `ful bɔdi pilo` we de gi ful bɔdi sɔpɔt.
5. Tɔk to di dɔktɔ.
Pan ɔl we bɔku tɛm, bak pen na nɔmal tin, lisin to yu bɔdi ɔltɛm. If di pen rili bad, yu nɔ go ebul fɔ bia, ɔ if yu gɛt ɛnitin fɔ wɔri bɔt, nɔ ɛva fred fɔ go to dɔktɔ . Yu dɔktɔ kin no di pen we yu de fil kɔrɛkt wan ɛn tɛl yu di bɛst tritmɛnt fɔ yu.
3 simpul eksasaiz yu kin du na os (Stretches) .
Prenatal Yoga, we dɛn mek spɛshal fɔ bɛlɛ, na fayn we fɔ mek yu nɔ gɛt bak pen ɛn fɔ ridyus di pen we yu dɔn gɛt. If yu nɔ gɛt tɛm fɔ go na klas, tray dɛn simpul strɛch ya na os.
| Ɛksesaiz (Strɛch) . | Aw fɔ du am |
|---|---|
| Kat we dɛn kɔl Stretch | Get pan yu an ɛn ni ɛn go pan ɔl 4 fut. Naw tek briz sloslo, pul yu bɛlɛ insay ɛn arch yu bak (lɛk pusi we vɛks). Hol dis pozishɔn fɔ 10-20 sɛkɔn, dɔn kam bak to nɔmal. Du dis lɛk 10 tɛm so. |
| Stand Pɛlvik Tilt | Stand stret, ledɔm pan wan wɔl. Spread yu fut dɛn we de nia yu sholda. Naw, prɛs yu bak we de dɔŋ (di ples bitwin yu bak ɛn di wɔl) pan di wɔl. Hol fɔ smɔl tɛm ɛn afta dat, rilaks. Du dis 10 tɛm. Dis go mek di mɔsul dɛn we de dɔŋ yu bak strɔng. |
| Fitness Ball Stretch we yu de yuz | Sidɔm na grɔn bifo wan wɔl. Put di `Fitness Ball` bitwin yu ɛn di wɔl. Naw, bɛn yu ni dɛn, put yu fut dɛn na grɔn, ɛn ledɔm pan di bɔl. Naw, prɛs yu ɔda bak pan di bɔl ɛn push am ɔp. Hol fɔ 10-20 sɛkɔn, dɔn go bak to di fɔs pozishɔn. Du dis 10 tɛm. |
Mɛsej we dɛn kin kɛr go na os
- Bak pen we uman gɛt bɛlɛ kin rili kɔmɔn, so nɔ wɔri tumɔs bɔt am.
- If yu kɔntinyu fɔ tinap di rayt we, yu de du simpul ɛksesaiz dɛn we nɔ de mek yu fil fayn, ɛn we yu wɛr fayn flat sus, dat kin mek yu fil fayn.
- Yu kin ridyus prɛshɔn na yu bak bay we yu slip na yu sayd ɛn put pilo bitwin yu ni ɛn ɔnda yu bɛlɛ.
- If di pen rili bad, i nɔ de chenj, ɔ i gɛt ɔda sayn dɛn lɛk fiva, yu an ɛn fut dɛn we nɔ gɛt bɛtɛ trɛnk, ɛn ɔda tin dɛn, nɔ west yu tɛm ɛn go mɔs go to yu dɔktɔ .
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