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الانفصال العضلي

28 يوليو 2025

fitness and health لياقتك وصحتك مع سما

خط المقالة

الانفصال العضلي (Diastasis Recti)

هو حالة شائعة تحدث عندما تنفصل عضلات البطن المستقيمة (التي تقع في منتصف البطن) نتيجة لضعف النسيج الضام الذي يربطها. غالبًا ما يحدث الانفصال العضلي عند النساء بعد الحمل، لكنه قد يصيب الرجال أيضًا نتيجة التمارين الخاطئة أو زيادة الضغط على البطن.

⚠️ الأعراض:

بروز أو انتفاخ في منتصف البطن خاصة عند رفع الرأس أو الجلوس
ضعف في عضلات البطن
آلام في أسفل الظهر أو الحوض
مشاكل في الوضعية

✅ طرق العلاج:

🧘‍♀️ 1.

تمارين مخصصة للعلاج (ليست تمارين البطن التقليدية!)

تمارين التنفس العميق (تنشيط عضلة transverse abdominis)
تمرين pelvic tilt
تمرين heel slides
تمرين dead bug المعدّل
تمرين الجسر (glute bridge)

🚫 2.

تجنّب التمارين التالية مؤقتًا:

تمارين البلانك
السكوات الثقيلة
تمارين البطن التقليدية مثل الكرنش والسيت أب
رفع أثقال ثقيلة بدون دعم عضلي مناسب

لدينا خطة تمارين أولية يومية (لمدة أسبوعين

للاستفسار واتساب

0551701570

للمتابعه سناب ومعرفة المزيد والفائده العامه

https://t.snapchat.com/nkGiKxRX

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