Program vadbe po porodu za ženske z razmikom preme trebušne mišice : magistrsko delo

Orehek, Karmen (author), Dolenc, Maja (mentor), Šuštaršič, Ana (comentor)

Glavni namen magistrskega dela je bil pregled literature in smernic za poporodno vadbo, predvsem v primeru poporodnih disfunkcij, kot je razmik preme trebušne mišice oziroma s tujko bolj poznan kot diastaza rektusov (lat. diastasis rectus abdominis - DRA). Nastanek DRA je najbolj pogost v obdobju nosečnosti zaradi rasti ploda in maternice ter povečanja znotraj trebušnega pritiska. Po porodu se pri večini žensk v obdobju 6–8 tednov DRA zmanjša spontano, vsaka 4. ženska pa se s tem sooča tudi kasneje. Posledice DRA so trebušna kila, težave pri kašljanju in gibanju, oteženo odvajanje blata, težave pri spolnih odnosih, slaba telesna drža, bolečine in nestabilnost hrbtenice ter manjša zaščita ploda. S proučevanjem domače in tuje literature na področju poporodne vadbe smo načrtovali 12-tedenski program za ženske, ki se soočajo z DRA po porodu. Program je zasnovan po principu Zdrave vadbe ABC, le da smo vadbena obdobja skrajšali na 4 tedne, tako da smo v 12-tedenskem programu zajeli 3 vadbena obdobja, dolga po 4 tedne, z dvema vadbenima enotama na teden. Program se začne izvajati 6–8 tednov po porodu. Vaje v programu smo opisali, določili metodo ter jih slikovno predstavili. To delo naj bi bilo v pomoč trenerjem in kineziologom, ki se pri svojem delu soočajo s to populacijo, ter mladim mamicam, ki si pri tem želijo pomagati same.

• Language: Slovenian
• Keywords: poporodna vadba, razmik preme trebušne mišice, diastaza rektusov, vadba za ženske, nosečnost
• Work type: Master's thesis/paper
• Typology: 2.09 - Master's Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2023
• PID: 20.500.12556/RUL-146337
• COBISS.SI-ID: 156671747
• Publication date in RUL: 24.05.2023

OREHEK, Karmen, 2023, Program vadbe po porodu za ženske z razmikom preme trebušne mišice : magistrsko delo [online]. Master’s thesis. [Accessed 8 April 2025]. Retrieved from: https://repozitorij.uni-lj.si/IzpisGradiva.php?lang=eng&id=146337

Secondary language

• Language: English
• Title: Postpartum exercise program for women with diastasis m. rectus abdominis

Abstract

The main aim of the master's thesis was to review the literature and guidelines for postpartum exercise, especially in the case of postpartum dysfunctions such as the separation of abdominal muscles, more commonly known as diastasis rectus abdominis (DRA). The formation of DRA is most common during pregnancy due to the growth of the fetus and uterus and the increase in intra-abdominal pressure. After giving birth, most women have a decrease in DRA spontaneously within 6–8 weeks, but 1 out of 4 women also face it later. The consequences of DRA are abdominal herniation, difficulties with coughing and movement, constipation, problems during sexual intercourse, poor posture, pain and instability of the spine, reduced protection of the fetus, and an unattractive aesthetic appearance. By studying domestic and foreign literature on postpartum exercise, we made a sample of a 12-week program in the case of DRA after childbirth. The program is based on the principles of "Zdrava vadba ABC", but we have shortened the training periods to 4 weeks, so that in the 12-week program we have covered 3 training periods, each lasting 4 weeks, with two training units per week. The program starts to be implemented 6–8 weeks after childbirth. We have also provided visual representations for all exercises. This work is intended to be of assistance to trainers and kinesiologists who will work with this population and to young mothers who want to help themselves.

• Keywords: postpartum exercise, diastasis m. rectus abdominis, exercise for women, pregnancy