Izinzuzo Ezimangazayo Zesifuba Sokuchama Esikhathini Sokugeza

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Ngabe ukuchama eshaweni kufanele kube ukuhamba kwakho okusha kwe-kegel? Ngokuka-Lauren Roxburgh-uchwepheshe we-fascia kanye nesakhiwo sokuhlanganisa ocashunwe esihlokweni sakamuva se-Goop-impendulo inguyebo. (Ingabe Ukuchama Eshaweni Kungcono Emvelweni?)

URoxburgh uphakamisa ukuthi uhambe uNombolo 1 ngenkathi uzifihla eshaweni. Uma udinga isithombe sengqondo, cabanga ngokuya endlini yangasese ehlathini. "Lapho u-squat ukuze uchame esikhundleni sokuhlala uqonde endlini yangasese, uzifaka ngokuzenzakalelayo i-pelvic floor yakho futhi iyanwebeka ngokwemvelo," kuchaza u-Roxburgh. Lokhu kuzokuvumela futhi ukuthi kube lula, iphutha, ukuqeda, ngoba i-urethra yakho izokhonjwa iqonde ngqo uma uhleli ethoyilethi, lapho ihlala ithambekele khona.

Ngemuva kokuzwa lokhu, saba nenqwaba yemibuzo. (Ingabe lokhu kusemthethweni ngempela? Kusebenza kanjani?) Ngakho-ke sibuze ama-docs ambalwa mayelana nephansi le-pelvic futhi uma, u-pop, i-squat eshaweni ingayiqinisa ngempela.

Uyini Umgogodla wePelvic?

Luyini lolu hlu lwemisipha olungaqondakali, futhi kungani sinendaba? Phela, i-pelvic floor yakho iyindawo yemisipha nezicubu ezibeka ngaphansi kwe-pelvis. "Imisipha yangaphansi yenza imisebenzi eminingi," kusho u-ob-gyn Kecia Gaither, M.D., kanye noMqondisi wePeratalatal Outreach eMontefiore Medical Center nase-Albert Einstein College of Medicine eBronx, NY. "Ibamba izitho ze-pelvic endaweni, njengesibeletho nesinye; ikusiza ukuthi ubambe umchamo nendle; izinsiza ekusebenzeni kocansi; futhi iqinisa amalunga axhumayo."

Futhi leyo ndawo ayenziwe ngensimbi ncamashi; ngokuhamba kwesikhathi, ukukhwehlela okungapheli, ukungasebenzi, futhi (ikakhulukazi) ukukhulelwa, iphansi le-pelvic liyancipha, kusho uGaither. Cabanga ngephansi le-pelvic njenge-hammock, kuphakamisa uFahimeh Sasan, umsizi kaprofesa wezokubelethisa, izifo zabesifazane, kanye nesayensi yokuzala e-Icahn School of Medicine eNtabeni iSinayi. Lapho umncane-futhi ngokuvamile ngaphambi kokukhulelwa-i-hammock iqinile futhi iqinile, ngokusekelwa okuhle kwesakhiwo. "Ngokuhamba kwesikhathi nokukhulelwa, i-hammock iqala ukucwila futhi ibe buthakathaka-ngakho-ke ungabona ukuthi izikhungo zama-hammocks amadala zicwiliswa noma zincipha ekusetshenzisweni," echaza.

Kungani Udinga Ukuyiqinisa?

Ukuqinisekisa ukuthi lezi zakhiwo zihlala ziqinile kubalulekile, kusho uSasan. Iphansi le-pelvic elibuthakathaka lingaholela ezinkingeni ezifana nokungakwazi ukuzithiba komchamo nendle (AKA ikhono lokulondoloza ukulawula ukunyakaza kwesinye nesinye). Kungabuye kuholele ekuqhubekeni kwesibeletho nokwesitho sangasese sowesifazane ngokuhamba kwesikhathi, okwenzeka lapho imisipha nemisipha endaweni ye-pelvic iba buthakathaka kakhulu kangangokuba abakwazi ukuxhasa isibeletho. Lokhu kubangela ukuthi isibeletho sishibilikile singene esithweni sangasese futhi siphume, futhi kungadala izingqinamba ezifana nezilonda noma ukuqhuma kwezinye izitho, njenge-rectum.

Ngaphezu kwalokho, ukugcizelela lelo phanga le-pelvic kungahle kuholele ocansini olungcono. Njengoba le misipha yezinkontileka ngokwemvelo ngesikhathi somvuthwandaba, uzothatha ama-orgasms akho up up notch ngemizwa ejulile-futhi yonke into izobe iqina phansi futhi, umuntu wakho azoyithanda.

Buyela kuShower ...

Sitholile ukuthi kufanele uqinise iphansi lakho le-pelvic ... kepha ingabe ikhona inzuzo yokuqhamuka kwesikwele ukuze uchame ngaphansi kwalawo manzi? Uma kucatshangelwa ukuthi yebo, kusho uJenny M. Jaque, M.D., umsizi kaprofesa eKeck Hospital e-University of Southern California. Kepha izinzuzo azihlangene nakancane ne-pee uqobo: "Owesifazane kufanele agobe ukuze achame ame ukuze agweme ukuzichamela, futhi isenzo sokuchofoza sihlanganisa ama-glutes. Le misipha ifaka yonke indawo yangaphansi, ngokungafani nokwenza kuphela i-kegel exercises, egxile kakhulu esicupheni esisodwa-i-pubococcygeous-emisa ukugeleza komchamo.Ukuchama endaweni yokusquat nakho kunciphisa ukucindezela okuya phansi okudingeka ukwenze ukuze uqalise ukugeleza kwakho, okusiza futhi ukuvikela i-pelvic floor yakho esikhathini esizayo. i-prolapse."

Amanye amadokhumenti ethu amabili ancoma ukuzivocavoca kwakho okuyisisekelo kwe-kegel. "Yilapho-ke uhlanganisa khona iphansi lakho lesitho sangasese - isenzo esifanayo ongasenza uma uzama ukubamba umchamo wakho noma ukunyakaza kwamathumbu ngaphakathi. Bamba umfantu cishe imizuzwana eyishumi, uphumule, uphinde," kuchaza uSasan. "Ukuzivocavoca umzimba kukaKegel kuqinisa imisipha yangaphansi futhi kusize ekunciphiseni nasekunciphiseni."

U-Sasan uthi ungakwazi, futhi kufanele, wenze lo msebenzi izikhathi ezingamakhulu ngosuku. Ingxenye engcono kakhulu? Ungenza izivivinyo ze-kegel noma yikuphi, ngoba akekho owaziyo ukuthi uyazenza! Uma wenza ama-kegels, i-pelvic floor yakho izoba namandla, okuzosiza ezindabeni ezifana nokungakwazi ukuzithiba komchamo-ikakhulukazi njengoba ukhula, njengoba leyo misipha iba buthaka ngokukhula.

Mayelana nodaba lwenhlanzeko oluzungeze ukuchama eshaweni? Ngaphandle uma unokutheleleka okufana ne-UTI, umchamo awunyumba, ngakho-ke akukho okuningi ongakukhathaza ngakho. Okwenzayo ngalolo lwazi-ukuthi unqume!

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