{"id":824,"date":"2022-01-28T15:15:19","date_gmt":"2022-01-28T14:15:19","guid":{"rendered":"https:\/\/babyjourney.se\/?p=824"},"modified":"2024-10-21T11:30:27","modified_gmt":"2024-10-21T09:30:27","slug":"cupping-af-kinderne-for-gravide-kvinder","status":"publish","type":"post","link":"https:\/\/webstaging.babyjourney.se\/dk\/traning\/backenbottentraning-for-gravida\/","title":{"rendered":"B\u00e6kkenbunds\u00f8velser n\u00e5r du er gravid - Gode \u00f8velser"},"content":{"rendered":"

Har du oplevet b\u00e6kkensmerter under din graviditet? B\u00e6kkensmerter er almindelige, men kan v\u00e6re meget smertefulde og forhindre dig i at leve et normalt liv. Der findes dog \u00f8velser og b\u00e6kkenbunds\u00f8velser, som kan hj\u00e6lpe p\u00e5 dine b\u00e6kkensmerter under graviditeten - her gennemg\u00e5r vi dem!<\/strong><\/p>\n

Har du smerter i b\u00e6kkenet? G\u00f8r det ondt i skambenet eller i l\u00e6ndehvirvels\u00f8jlen? Str\u00e5ler smerterne ud i maven eller ned i benene? Har du sv\u00e6rt ved at g\u00e5 op ad trapper? F\u00f8les det umuligt at st\u00e5 p\u00e5 \u00e9t ben? At vende dig i sengen? Eller at rejse dig fra en stol?<\/p>\n

Det er sandsynligt, at du har lidt af symfyseolyse, og du er ikke<\/strong> alene: Hver fjerde gravide kvinde lider af b\u00e6kkensmerter, som skyldes, at hormonet relaxin bl\u00f8dg\u00f8r dine led og g\u00f8r dig tungere. Det belaster dine led og muskler og betyder, at din b\u00e6kkenbund ikke er i stand til at stabilisere dit b\u00e6kken, n\u00e5r du bev\u00e6ger dig.<\/p>\n

Her er nogle af vores \u00f8velser, der kan hj\u00e6lpe dig med at slippe af med dine ledsmerter, og som du nemt kan lave derhjemme.<\/strong> Pr\u00f8v at finde et tidspunkt p\u00e5 dagen, hvor du kan lave dem, s\u00e5 det bliver en rutine. Du kan lave disse \u00f8velser under hele din graviditet og selv efter f\u00f8dslen - tilpas antallet af gentagelser og s\u00e6t til, hvad du kan klare!<\/p>\n

Tips til at reducere l\u00f8sning af led:<\/strong><\/h2>\n

Stabiliser din kropsholdning<\/strong>
\nDet er vigtigt at fors\u00f8ge at opretholde en god kropsholdning, hvis du har problemer med at l\u00f8sne leddene. Hold f\u00f8dderne parallelle lige under hofterne, st\u00e5 p\u00e5 begge f\u00f8dder, og s\u00f8rg for at fordele v\u00e6gten over hele foden. Str\u00e6k dig, og sigt efter en j\u00e6vn v\u00e6gtfordeling i hele kroppen. Hold kn\u00e6ene bl\u00f8de og b\u00e6kkenet i en neutral position. Skub brystet frem, s\u00e5 du har en stolt holdning. Slap af i skuldrene. Str\u00e6k nakken, s\u00e5 den danner en lige linje med toppen af rygs\u00f8jlen.<\/p>\n

Korte skridt
\n<\/strong>Kortere skridt end normalt har en tendens til at f\u00f8les bedre for dine ledsmerter, s\u00e5 g\u00e5 langsomt og tag korte skridt, n\u00e5r du g\u00e5r.<\/p>\n

B\u00e6lte mod l\u00f8sning af led
\n<\/strong>Et b\u00e6kkenb\u00e6lte er en god investering, hvis du har mange problemer med b\u00e6kkensmerter. Du kan have det p\u00e5 hele dagen, men det er som regel s\u00e6rligt nyttigt, n\u00e5r du g\u00e5r en tur eller dyrker let motion.<\/p>\n

akupunktur
\n<\/strong>Akupunktur er noget, som mange mennesker oplever lindrer b\u00e6kkensmerter. Sp\u00f8rg din jordemoder om hj\u00e6lp!<\/p>\n

Kn\u00e6\u00f8velser:<\/strong><\/h2>\n

At tr\u00e6ne kegels er en investering i dit fremtidige b\u00e6kken. Du har brug for en st\u00e6rk b\u00e6kkenbund under graviditeten, efter f\u00f8dslen og resten af livet.<\/p>\n

Lad \"zip\" blive en rutine. Start med at klemme p\u00e5 endetarmens lukkemuskel. Forts\u00e6t med at knibe fremad, forbi skede- og urinr\u00f8rs\u00e5bningen og mod skambenet. Til sidst l\u00f8fter du b\u00e6kkenbunden i retning af navlen. Hold denne sp\u00e6nding i to sekunder, og slap derefter af i to sekunder, f\u00f8r du gentager.<\/p>\n

Start forsigtigt med lidt kraft, n\u00e5r du klemmer, s\u00e5 du arbejder med de rigtige muskler. Lav denne \u00f8velse ca. 10 gange, 3 gange om dagen.<\/p>\n

\u00d8velser mod at l\u00f8sne leddene:<\/h2>\n

Her er nogle styrke\u00f8velser for ryg og b\u00e6kken, som kan hj\u00e6lpe mod b\u00e6kkenbundssmerter. Det er altid en god id\u00e9 at tr\u00e6ne din b\u00e6kkenbund, mens du er gravid. Hvis du har energi til det, kan du lave tre s\u00e6t af hver \u00f8velse. Find muligheder for at tr\u00e6ne i din hverdag, f.eks. n\u00e5r du b\u00f8rster t\u00e6nder eller tjekker sociale medier.<\/p>\n

Enkel tr\u00e6ning mod l\u00f8sning af led:<\/strong><\/h2>\n

1 Str\u00e6k af ben og arme<\/strong>
\nMed denne \u00f8velse tr\u00e6ner du b\u00e5de mobilitet og styrke. Husk at holde h\u00e6nderne under skuldrene og kn\u00e6ene under hofterne. Hold rygs\u00f8jlen og nakken i en neutral position. Str\u00e6k f\u00f8rst den ene arm og derefter det ene ben. Hold foden i gulvet. Pr\u00f8v at str\u00e6kke den modsatte arm og det modsatte ben ud p\u00e5 samme tid. Hvis du har kr\u00e6fter til det, kan du ogs\u00e5 l\u00f8fte det strakte ben. Hold resten af kroppen i ro. Gentag 10 til 15 gange, og lav tre s\u00e6t, hvis du kan.<\/p>\n

\"\"<\/p>\n

2 Hoftel\u00f8ft<\/strong>
\nHvis du kan ligge p\u00e5 ryggen, er dette en yndet \u00f8velse til at tr\u00e6ne den vigtige styrke i ballemusklerne, som stabiliserer b\u00e6kkenet og reducerer l\u00f8shed i leddene. Lig p\u00e5 ryggen med b\u00f8jede ben og f\u00f8dderne solidt placeret p\u00e5 gulvet i hoftebredde. Brug l\u00e5rene, balderne og kraften i b\u00e6kkenbunden til at l\u00f8fte b\u00e6kkenet op mod loftet. Kom langsomt ned igen. Gentag 5 til 10 gange og tre s\u00e6t, hvis du kan.<\/p>\n

\"\"<\/p>\n

3 muslinger<\/strong>
\nMuslingerullen er en klassisk \u00f8velse, der opbygger styrke i musklerne omkring b\u00e6kkenet. L\u00e6g dig p\u00e5 siden med neutral ryg og b\u00f8jede ben, og hold f\u00f8dderne p\u00e5 linje med ryggen og nakken neutral. Brug den \u00f8verste h\u00e5nd til at stabilisere hoften. L\u00f8ft det \u00f8verste kn\u00e6 op mod loftet. Hold i 5 sekunder. S\u00e6nk langsomt. Gentag 5 til 10 gange. Hvis \u00f8velsen f\u00f8les let, kan du bruge en elastik til at g\u00f8re den tungere.<\/p>\n

\"b\u00e4ckenbottentr\u00e4ning\"<\/p>\n

At tr\u00e6ne til f\u00f8dslen er noget, din krop vil takke dig for, ogs\u00e5 efter graviditet og f\u00f8dsel - husk at passe p\u00e5 dig selv!<\/p>\n

Du kan l\u00e6se vores artikel om, hvad ledl\u00f8sning er, ved at klikke her.<\/a><\/p>","protected":false},"excerpt":{"rendered":"

Har du oplevet b\u00e6kkensmerter under din graviditet? B\u00e6kkensmerter er almindelige, men kan v\u00e6re meget smertefulde og forhindre dig i at leve et normalt liv. Der findes dog \u00f8velser og b\u00e6kkenbunds\u00f8velser, som kan hj\u00e6lpe p\u00e5 dine b\u00e6kkensmerter under graviditeten...<\/p>","protected":false},"author":2,"featured_media":3017,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[19,20,16],"class_list":["post-824","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning","tag-foglossning-ovningar","tag-foglossning-traning","tag-relaterad"],"acf":[],"yoast_head":"\nB\u00e4ckenbottentr\u00e4ning som gravid - Bra \u00f6vningar | Baby Journey<\/title>\n<meta name=\"description\" content=\"B\u00e4ckenbottentr\u00e4ning \u00e4r viktigt f\u00f6r dig som gravid. Vill du ha anpassade \u00f6vningar f\u00f6r b\u00e4ckenbotten som gravid? L\u00e4r dig b\u00e5de musslan och knip\u00f6vningar h\u00e4r!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/webstaging.babyjourney.se\/dk\/traening\/cupping-af-kinderne-for-gravide-kvinder\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B\u00e4ckenbottentr\u00e4ning som gravid - Bra \u00f6vningar | Baby Journey\" \/>\n<meta property=\"og:description\" content=\"B\u00e4ckenbottentr\u00e4ning \u00e4r viktigt f\u00f6r dig som gravid. Vill du ha anpassade \u00f6vningar f\u00f6r b\u00e4ckenbotten som gravid? 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