I-Pelvic Floor Ibonisa Bonke Abesifazane (Abakhulelwe Noma Cha) Okufanele Bayenze

-Delile

• IClass Kegel
• I-Kegel enwetshiwe
• Cwayiza
• Ikheshi
• Buyekeza kwe-

Iphansi lakho le-pelvic mhlawumbe alikho phezulu kuhlu lwakho lwezinto "zokuqinisa," uma ungazange ube nengane nje, kodwa lalela ngoba kubalulekile.

"Iphansi eliqinile le-pelvic lisiza ukuvimbela ukungazibambi futhi lithuthukise ukuzinza kwengqikithi yakho," kusho uRachel Nicks, i-doula, kanye nomqeqeshi oqeqeshiwe ocija kakhulu nge-barre, i-HIIT, ukuhamba ngebhayisikili endlini, i-Pilates, i-Hatha yoga, ukuqina ngaphambi kokubeletha nangemva kokubeletha. (Kuhlobene: Ingabe Imomozi Yakho Idinga Usizo Lokuzivocavoca?)

"Abantu abaningi abazi ukuthi i-pelvic floor yakho iyingxenye yomgogodla wakho," kusho u-Nicks. "Ngakho-ke uma ungazi ukuthi ungayifaka kanjani i-pelvic floor yakho, awukwazi ukubamba ipulangwe ngokunembile, wenze i-push-up noma okunye ukuvivinya umzimba okuncike ekuzinzileni okuyisisekelo."

Iyini ngempela i-pelvic floor yakho? Ngokuyisisekelo, yenziwe imisipha, imigqa, izicubu, nezinzwa ezisekela isinye, isibeletho, isitho sangasese sowesifazane kanye ne-rectum, kusho u-Nicks. Ungase ungacabangi ngakho, kodwa kubaluleke kakhulu ukuqinisekisa ukuthi umzimba wakho usebenza kahle.

Ngaphambi kokuthi singene endleleni yokwenza i-pelvic floor yakho iqine, kubalulekile ukufunda ukuthi ungayifinyelela kanjani futhi uyihlukanise. Uma ungaqiniseki ukuthi ungakwenza kanjani lokhu, u-Nicks uthi hlala endlini yangasese ngoba nakanjani uzokhululeka kuleso simo. Ukusuka lapho, qala ukuchama bese umisa ukugeleza. Imisipha oyisebenzisayo ukwenza lokho kwenzeke yilokho okwakha iphansi lakho le-pelvic futhi kufanele isebenze ngenkathi wenza izivivinyo ezingezansi. Hlala wazi ukuthi le ndlela yokukhohlisa nje iyindlela nje yokwazi lezo zingxenye zomzimba wakho okunzima ukufinyelela kuzo, hhayi into okufanele ngabe uyayenza ngaso sonke isikhathi, uNicks uyaxwayisa. Ukubamba umchamo wakho kungaholela ku-UTI nezinye izifo. (BTW, nakhu umbala wepipi lakho ozama ukukutshela wona.)

Uma usuthole lokho kunyakaza phansi, ungakwazi ukuphothula kulezi zivivinyo ezine u-Nicks afunga ngakho uma kuziwa esitezi se-pelvic esiqinile nesizinzile.

IClass Kegel

Njengokuvuselela, amaKegels inqubo yokuqinisa nokuthambisa imisipha eyakha iphansi lakho le-pelvic. (Ufuna ukucaciswa okwengeziwe? Nansi inkomba yokuqala yamaKegels.) Ungakwenza lokhu ukulala phansi, ukuma phezulu noma phezulu kwetafula (ulele ngomhlane uguqe ngamadolo nge-engela engu-90 degree embondele okhalweni), kodwa njenganoma yikuphi okunye ukuvivinya umzimba , ukuphefumula kuyisihluthulelo. Uthi: “Ufuna ukukhipha umoya lapho uzikhandla futhi uhogele umoya lapho uziphumulele. Uzobona ngokushesha ukuthi akusiyo i-feat elula ngakho-ke uma uzithola unenkinga qalisa nge-4 noma i-5 reps bese uyibamba imizuzwana emi-2, ama-2-3 ngosuku. Umgomo bekungaba ukukhuphukela ku-10-15 reps njalo.

I-Kegel enwetshiwe

Lokhu kuzivocavoca kuchaza i-Kegel yakudala kepha kudinga ukuthi uhlanganise imisipha yakho yangaphansi okwemizuzwana eyi-10 ngaphambi kokukhipha. UNicks uphakamisa ukuthi uzame lokhu ngemuva kokuthi ufunde kahle iKegel yakudala ngoba kuyinselele enkulu. Ubuye futhi asikisele ukuthi usebenze uze ufike kukho ngokungeza isekhondi elilodwa kokukuphethe isonto ngalinye uze ukwazi ukukhama imizuzwana eyi-10 ngasikhathi. Phinda lo msebenzi izikhathi eziyi-10-15 ngeseshini ngayinye, ama-2-3 ngosuku.

Cwayiza

Ngokufana nokudlikiza ngesikhathi se-squats noma semiphunga, inhloso lapha ukubandakanya nokukhulula imisipha yakho yaphansi ye-pelvic ngejubane lokucwayiza okujwayelekile kwamehlo akho. Yenza lokhu izikhathi ezingu-10-15, izikhathi ezingu-2-3 ngosuku. "Uma ungeke ukwazi ukukwenza ngejubane elisheshayo, yehlisa ijubane," kusho uNicks. "Kulungile sebenza wena."

Ikheshi

Ukuze uthole umnyakazo othuthuke kakhulu, zama lokhu kuvivinya kwe-pelvic floor okucela ukuthi ukhuphule kancane kancane ukushuba kokubamba kwakho bese uyakhulula kancane kancane. "Ngivame ukwenza lokhu ezindabeni ezintathu," kusho u-Nicks. "Ngakho-ke uhlanganyela kancane, kancane kancane nangaphezulu kancane uze ube sezingeni lakho bese udedela izigaba ezifanayo uze ukhululeke ngokuphelele." Ukukhishwa kuthanda ukuba nzima kakhulu futhi kunzima kakhulu kuwo wonke umuntu. "Hhayi ukuze udikibale, kodwa lapho ufunda okwengeziwe ukuzibandakanya futhi uqaphele umnyombo wakho we-pelvic, lezi zivivinyo zizozizwa kancane."

Buyekeza kwe-