Izinto Ezi-4 Ezibalulekile Okufanele Uzazi Ngomgangatho Wakho Womzimba

-Delile

• 1. Ukuvuza Kwesinye Nobuhlungu Akuyona Into Ongaba Mahloni Ngayo
• 2. Kungenzeka Awuyenzi I-Kegel Kahle
• 3. Okubaluleke kakhulu, amaKegels Akunjalo yawo wonke umuntu
• 4. Okuhle Kokunyakaza Kwamathumbu Kubalulekile
• Buyekeza kwe-

Joyina u-Sade Strehlke, umqondisi wokuqukethwe kwedijithali we-Shape, kanye nethimba lochwepheshe abavela ku-Shape, Health, and Depend, ngochungechunge lokujima oluzokwenza uzizwe upholile futhi uqiniseka nganoma yini elandelayo. Bheka umcimbi ogcwele manje.

Uma ukhulelwe noma unengane, kungenzeka ukuthi uzwile konke mayelana nendawo yakho ye-pelvic, imisipha esekela izitho zakho ze-pelvic (cabanga: esinyeni nesibeletho sakho) -ingasaphathwa yonke indlela ukubeletha okungadala umonakalo kuzo (ingane yehla ngomgudu wokuzalwa, noma ubani?). Kepha ama-mamas akuwona kuphela okufanele akhathalele ngale misipha ebalulekile.

"Njengesazi se-urogynecologist, ngibona abesifazane abaningi abanezinkinga ezithweni zangasese abangakhulelwanga," kusho uLauren Rascoff, M.D., umsizi kaprofesa nodokotela we-urogynecologist e-University of Colorado.

Futhi ukufaneleka akukwenzi uvikeleke kulezi zinkinga. Ngenkathi yonke into kusuka ekungasebenzi kahle kwe-hormonal kuya ezifweni ezithile (i-endometriosis ne-PCOS, ngokwesibonelo) noma ukutheleleka kungadlala indima ekuphazamisekeni kwe-pelvic, ukuzivocavoca okunomthelela omkhulu (ukugijima, ngokwesibonelo) nokuphakamisa izinsimbi okunzima (i-CrossFit), zombili lezi zinto ezibeka okukhulu ukuphoqelela phansi kwe-pelvic, kungakhuphula ubungozi bakho bezinkinga kanye nokungasebenzi kahle kwe-pelvic floor. Kungaleso sikhathi lapho imisipha yomgogodla uqobo lwayo ingasebenza ngokweqile noma ingasebenzi, kuchaza uRachel Gelman, DPT,, onguchwepheshe wezempilo ophansi we-pelvic eSan Francisco. Futhi uma ungasebenzisi le misipha ngendlela efanele-mhlawumbe unezinkinga zokuma noma uphile impilo yokuhlala phansi-ungaba sengozini yokungasebenzi kahle, bese kuthi uma kunjalo ube nenkinga.

Eqinisweni, cishe oyedwa kwabesifazane abane kuleli zwe angahlushwa yilokho okwaziwa ngokuthi yi-pelvic floor disorder, iqembu lezimo ezinomthelela omubi emisipheni yezitho zangasese futhi ezingadala izimpawu kufaka phakathi ukungabekezeleki komchamo, ukungabi namandla okulawula isinye, ukuhluza amathumbu ukunyakaza, ubuhlungu be-pelvic, ngisho ne-pelvic organ prolapse.

Inkinga? Abesifazane abaningi abazi ukuthi baqale kuphi uma kukhulunywa ngokufunda ukulawula imisipha. Ngenhlanhla, kulula kunalokho ucabanga. Futhi uma usujwayelene ne-PF yakho, uzothuthukisa amandla asemqoka, uthumele izimpawu ezibeleselayo, futhi wakhe umzimba oqinile ofanele imisebenzi yakho yansuku zonke.

Lapha, yiziphi ochwepheshe abafuna ukwazi ngale misipha eyigugu.

1. Ukuvuza Kwesinye Nobuhlungu Akuyona Into Ongaba Mahloni Ngayo

"Ukuvuza kwesinye kuvamile," kusho uLauren Peterson, D.P.T., ongumnikazi nomqondisi wezempilo we-FYZICAL Therapy & Balance Centers yase-Oklahoma City. Nakuba zivamile, u-Peterson uphawula ukuthi ukuvuza ngokuvamile kuwuphawu lokuthi imisipha yakho yaphansi ye-pelvic idinga ukunakwa.

Kuyafana nobuhlungu be-pelvic. "Ucansi akufanele lube buhlungu. Akufanele kube nzima ukufaka nokusebenzisa i-tampon," kusho uPeterson. Izikhathi eziningi, ukufunda nje ukuthi ungayisebenzisa kanjani imisipha yakho yaphansi ye-pelvic (ngaphezulu kwalokho ngokuhamba kwesikhathi) kwanele ukusiza, futhi. (Related: Izizathu eziyi-8 zokuthi kungani ungaba nobuhlungu ngesikhathi socansi)

Inkinga ngezinkinga ze-pelvic floor ukuthi ungase ungazitholi izimpendulo ozifunayo kudokotela wendabuko. "Olunye ucwaningo lukhombisa ukuthi abahlinzeki bokunakekelwa kwempilo ababuzi imibuzo ephathelene nokungasebenzi kahle kwezitho zangasese (ubuhlungu bezocansi noma ukungasebenzi komchamo)," kusho uGelman. "Iziguli eziningi azizizwa zikhululekile ukukuletha uma umhlinzeki engabuzi."

Kungakho kufanele: Iziqondiso zomtholampilo ze-American College of Physicians zibonisa ukuthi umugqa wokuqala wokwelapha wokungakwazi ukuzibamba umchamo kufanele ube ukuqeqeshwa kwezicubu ze-pelvic nesinye. Kepha uCynthia Neville, D.P.T., umqondisi kazwelonke wezempilo ye-pelvic kanye nokuphila kahle e-FYZICAL Therapy & Balance Centers, uthi ngokwesipiliyoni sakhe, odokotela abaningi belapha ukuphazamiseka kwezitho zangasese ngemithi (cabanga: ukuvuza kwesinye nokungabambeki, ukuqunjelwa, noma ubuhlungu).

Uma udokotela wakho engakuniki ukuqonda okuningi noma ufuna umbono wesibili? Yenza ucwaningo kusazi sendawo ye-pelvic floor (ungakuthola lapha) ongakusiza uqonde futhi uqeqeshe iphansi lakho le-pelvic, ukuze ufunde ukuthi ungaqinisa kanjani noma uphumule imisipha. (Okuhlobene: I-Pelvic Floor Exercises Njalo Owesifazane Okufanele Ayenze)

2. Kungenzeka Awuyenzi I-Kegel Kahle

Uma othile ekutshela ukuthi wenze i-kegel, akunjalo? Abanye besifazane bangakwazi, kodwa ucwaningo luthola ukuthi ngezinye izikhathi, abesifazane abaphenduli emiyalweni yomlomo kuphela. Kulapho umelaphi womzimba ophansi kwe-pelvic engena khona. Ngawo womabili umsebenzi wezandla kanye namadivayisi ashukumisa imisipha yakho yaphansi ye-pelvic ehlinzeka nge-biofeedback, umelaphi womzimba ophansi okhalweni angakusiza uqonde ukuthi isebenza kanjani le misipha. Ukuhlolwa okuphelele nakho kungasiza ekuqinisekiseni ukuthi uqinisa imisipha ebuthaka futhi ukhulula imisipha eqine kakhulu, kuchaza uPeterson.

Khumbula nje: "AmaKegels awafanelekile kubo bonke abesifazane abanezicubu zomqolo eziqinisa ngokweqile baze bazi ukuthi bangaziyeka kanjani kahle," usho kanje. "Ukuqhubeka nokuqinisa izicubu zomzimba kungazenza zibe zimbi izimpawu zabo."

I-BTW: I-Kegel efanele ifaka izinto ezintathu, kusho u-Isa Herrera, MSPT, CSCS, umsunguli wePelvicPainRelief.com: Umzimba ophelele (indawo ephakathi kwendunu yakho nesitho sakho sangasese) kufanele unyukele phezulu, indunu yakho kufanele ingene esivumelwaneni, futhi ingquza yakho kufanele "avume ngekhanda." "Zonke kufanele zenzeke ngasikhathi sinye endaweni yesikhumba esingathathi hlangothi." (Okuhlobene: Amabhola ama-6 amahle kakhulu eKegel wezocansi olungcono)

Futhi, lapho wenza i-kegel, ufuna ukusebenzisa imisipha yakho ye-ab ejulile, imisipha yesisu enqamulayo-futhi ugweme ukudonsa ama-glutes akho. Ukungasebenzisi imisipha yakho yesisu ngokwanele noma ukubamba imisipha yakho yezinqe kungabangela ukungasebenzi kahle kwemisipha ye-pelvic floor, kusho yena. Kusho ukuthi awuvumeli imisipha yakho ye-pelvic floor ukuthi isebenze kahle.

3. Okubaluleke kakhulu, amaKegels Akunjalo yawo wonke umuntu

Njengoba kushiwo ngenhla, hhayi * wonke umuntu * udinga ukuqinisa iphansi lawo le-pelvic ngama-kegels. "Abantu abaningi badinga ukugxila ekufundeni ukukhulula izinyawo zabo," kusho uGelman. "I-pelvic floor ifana nanoma yimuphi omunye umsipha futhi ingasebenza ngokweqile. Uma ubambe isisindo esingamakhilogremu angu-20 ku-biceps curl isikhathi eside, umsipha uzokhathala futhi ungase uqale ubuhlungu." Uma imisipha yakho ye-PF iyi-tight-aka hypertonic-ungase uzwe ubuhlungu be-pelvic, ubuhlungu ngesikhathi socansi, noma ukungahambisani namathumbu. (Related: Izizathu eziyi-8 zokuthi kungani ungaba nobuhlungu ngesikhathi socansi)

"Kulaba bantu, into engiyithandayo yiHappy Baby," kusho uPeterson. (Lala ngomhlane izinyawo zakho emoyeni nezinyawo zakho zihlangene.) Uma lokho kweqisa kakhulu, qala ngemilenze yakho phansi nezinyawo zakho ndawonye, ​​uphakamisa. Ukufunda ukuthi ungakwenza kanjani ukuphefumula okufanelekile, noma ukuphefumula kwesisu, futhi kungezinye zezinyathelo zokuqala umelaphi angakufundisa ngazo uma unemisipha eqinile yomgogodla. "Kukaningi okunye ukunweba engikunikeza abantu abanenkinga yokuqina ephansi okhalweni oluqondene ngqo nalesi siguli," kusho uPeterson.

Futhi akuzona nje izindawo ongase ucabange ngazo ngokushesha, uyanezela. "Kaningi izikhathi imihlane yemilenze (imisipha), ingaphambili lezinqulu (i-hip flexors), izinqe (gluteal), nemisipha ejulile ye-rotator konke kudinga ukwelulwa nokuqiniswa. Kubalulekile futhi ukuthi imisipha yesinqe nemisipha yesisu ezungeze wonke ukhalo luyimisipha 'enempilo' ngempela, okusho ukuthi yomibili yomelele futhi iyaguquguquka. "

4. Okuhle Kokunyakaza Kwamathumbu Kubalulekile

Uma ngabe wonke umuntu enesipele noma uzithola uhlupheka ethoyilethi, leyo yinto ongayisho nakudokhumenti yakho, nayo. Ukuqunjelwa nokududulwa ngokuhamba kwamathumbu kungabeka ingcindezi enkulu esinqeni se-pelvic. Ngokuhamba kwesikhathi lokhu kungaholela ekungasebenzi kahle, kusho uGelman.

Ukudla okunempilo okune-fiber eningi ne-hydration enhle zombili kubalulekile ukugcina amathumbu enempilo. Ungahle uthande ukucabanga nokuthi uhamba kanjani. Ukuba sesimweni esifana ne-squat kubeka i-pelvic endaweni engcono kakhulu ye-No. 2, uyaphawula. Beka indle yesinyathelo ngaphansi kwezinyawo zakho noma ucabangele umkhiqizo ofana ne-squatty potty.

Buyekeza kwe-