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순산노하우4 - 출산대비 이완법

글쓴이 : 산모홈케어 날짜 : 2014-03-28 (금) 02:09 조회 : 1548
출산대비 이완법
이완법은 신체적, 정신적으로 긴장을 완전히 푼다는 것을 의미합니다. 출산에 대비해 익히는 이완법은 신체의 모든 근육을 동시에 이완시키는 것을 목적으로 합니다. 이를 위해서는 신체의 여러 근육을 차례차례 수축시켰다가 이완합니다. 이때 자신의 동작에 정신을 집중하고 동작 하나 하나를 천천히 실행합니다. 이완법을 하기 전에 정신을 집중할 수 있는 환경을 먼저 만듭니다. 빛이 강하지 않는 조용하고 아늑한 방에 누워 머리와 무릎, 발에 쿠션을 받칩니다. 안경을 쓰고 있다면 안경을 벗고, 배뇨를 해서 방광을 비우도록 합니다.
이완법1단계 - 모든 근육상태를 인식하는 단계
  1. 신체 각 부위의 근육을 수축시키고 이완할 때는 수축과 이완 각 동작을 분명히 해야합니다. 근육을 수축할 때는 3~4초간 수축상태를 유지하며, 수축을 할 때는 항상 숨을 들이쉬고, 이완을 할 때는 숨을 내쉬는 것이 좋습니다.
  2. 경련이 일어나지 않을 정도로 오른손 주먹을 쥐고, 몇 초 동안 긴장을 유지하다가 손을 조금씩 조금씩 느슨하게 합니다.
  3. 팔 근육을 천천히 수축시킨 후 몇 초 동안 긴장을 유지하다가 천천히 힘을 풀어 줍니다.
  4. 왼쪽 손과 왼쪽 팔에도 똑같은 동작을 합니다.
  5. 발가락, 장딴지, 허벅지를 각각 연속적으로 수축시켰다가 이완시킵니다.
  6. 엉덩이, 배, 회음부, 등의 근육을 차례차례 수축시켰다가 이완시킵니다.
  7. 안면 근육 전부를 수축시킵니다. 눈을 감고 입을 다물고 턱을 긴장시킨 후 수축상태로 몇 초간 있다가 완전히 긴장을 풀어줍니다.
이완법2단계 - 신체 한부분을 정해서 이완시키는 훈련을 하는 단계
아주 작은 근육까지 이완시킬 수 있을 때까지 연습해야 합니다. 남편이 옆에서 임신부의 팔을 들고 있다가 놓았을 때 팔이 완전히 힘없이 떨어진다면 완벽하게 이완된 것입니다. 신체의 각 기관을 수축시키고 이완시켰을 때면 몸의 힘이 완전히 빠지면서 몸이 바닥에 파묻히는 듯한 느낌이 듭니다. 그리고 차츰 편안한 상태가 되면서 호흡이 정상으로 되돌아옵니다. 
이완법을 하고 난 뒤에는 10~15분 가량 그 자리에서 휴식을 취합니다. 자리에서 일어설 때는 갑자기 일어서며 현기증이 일어날 수 있습니다. 두세 번 심호흡을 하고 팔다리를 쭉 뻗은 뒤 천천히 몸을 일으켜 앉은 뒤 천천히 일어납니다.

출처:아가사랑


chanyuan 2016-10-14 (금) 19:00
chanyuan10.15
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