Ubulili bakho ngemuva kokubeletha abukwesabisi ngendlela ocabanga ngayo

-Delile

• Isimanga! Iphansi lakho le-pelvic liyisicubu futhi lidinga ukuzivocavoca umzimba
• Yini okuyiphansi le-pelvic?
• Iphansi le-pelvic ligcwele isimanga. Nakhu okudingeka ukwazi
• 1. Ukungavikeleki kwangemva kokubeletha kuyinto ejwayelekile - kepha isikhathi esilinganiselwe kuphela
• 2. Kuyivelakancane kakhulu ukuthi ube 'uxegise' ngemuva kokuthola umntwana
• 3. Ubuhlungu besisu buvamile, kodwa lokho akusho ukuthi KULUNGILE
• 4. AmaKegels ayisona isisombululo esilingana nobukhulu obulodwa
• 5. Ucansi akumele lube buhlungu ngemuva kokululama
• 6. Izimpawu zokuxwayisa zingathula
• 7. Ukwelashwa ngokomzimba phansi kwepelvic kusondele kodwa akufanele kube yingozi
• 8. Ungabona i-pelvic floor Therapist ngaphambi kokuba kube nenkinga
• Abazali bangempela bayakhuluma

Konke kuqala nge-pelvic floor yakho - futhi sizokutshela konke odinga ukukwazi. (Spoiler: Siya ngaphesheya kweKegels.)

Umfanekiso ka-Alexis Lira

Ngizokushaya ingqondo. Usukulungele?

Awudalelwanga ukuthi uzichame impilo yakho yonke ngemuva kokuthola umntwana.

Kuyindlela ejwayelekile yokuziyeka - noma mhlawumbe, ngokufanelekile, isexwayiso - esikhulunywa kubantu abakhulelwe: Yiba nomntwana futhi ulungele ukwamukela impilo yezwekazi elenziwe buthakathaka, phakathi kokunye okungathandeki. Umcabango oyisisekelo wokuthi lokho kubeletha kukulahlekisela esitezi se-pelvic esikhishwe futhi yilokho kunjani nje.

Yebo, izindaba ezinhle, leyo yi-NOPE enkulu yamafutha.

Isimanga! Iphansi lakho le-pelvic liyisicubu futhi lidinga ukuzivocavoca umzimba

Manje, kunemihlatshelo eminingi engokwenyama umzimba ozodlula kuyo ukuze ikhule futhi izale ingane. Futhi kwesinye isikhathi, ngenxa yokukhulelwa, ukuhlukumezeka okuhlobene nokubeletha, noma ezinye izimo ezikhona, imiphumela yokubeletha izosala nomuntu ozalwayo ngaphezu kwesigaba sokubeletha. Kungenzeka impilo yonke.

Kodwa-ke, ye- kakhulu ukulethwa kwesitho sangasese sowesifazane nokuhlinzekiwe okuyinkimbinkimbi, umqondo wokuthi uzohlala uzichamela uma uhleka noma ukhwehlela inganekwane - futhi uyingozi kulokho. Ngeke uchame njalo, noma akudingeki ukuba ube, ngokwelashwa okuzinikele esitezi sakho se-pelvic.

Bheka, iphansi le-pelvic lifana nanoma imuphi omunye umsipha emzimbeni wakho (kepha indlela epholile kakhulu ngoba iphatha ithoni lomsebenzi we-superpower). Dlula yonke ingwijikhwebu "exhumeke-kuya-esithweni sakho sangasese", futhi uzoqala ukubona ukuthi iyasabela, iyalulama, futhi ifanelwe ukunakwa njengokuthi, yisho, i-bicep noma idolo.

"Iphansi le-pelvic liyingxenye ebaluleke kakhulu yemizimba yethu, ikakhulukazi abesifazane," kusho uchwepheshe wezempilo yomama okhulelwe uRyan Bailey, PT, DPT, WCS, umsunguli we-Expecting Pelvic Health eNew Hampshire. "Wonke umuntu kumele ayazi, ngisho nangaphambi kokukhulelwa."

Ngalokho kusho…

Yini okuyiphansi le-pelvic?

Iphansi lakho le-pelvic, ngamafuphi, liyamangalisa. Ihlala njenge-hammock ngaphakathi kwendawo yakho yangasese, ixhuma esinyeni sakho, i-urethra, isitho sangasese sowesifazane, i-anus, ne-rectum. Isinye sakho, amathumbu, nesibeletho kuhlala kuso, bese uqwequlula ubheke phambili uye emuva futhi ubhekise ngapha nangapha ukusuka ethanjeni lakho le-pubic kuya emathanjeni omsila.

Ingahamba iye phezulu naphezulu; lawula ukuvulwa nokuvalwa kwe-urethra, isitho sakho sangasese, ne-anus; futhi iqukethe inethiwekhi ecebile yezicubu zokuxhuma ne-fascia.

Ngamanye amazwi, yi-BFD. Ufaka iphansi lakho le-pelvic lapho uchama, udoti, uya ocansini, i-orgasm, usukuma, uhlale phansi, uzivocavoca - cishe yonke into. Futhi kuthinteka kakhulu isisindo sokukhulelwa kanye nokuhlukumezeka kokuzalwa kwesitho sangasese sowesifazane (noma ukusunduza ngaphambi kwesigaba se-C esingahlelwanga), njengoba sinwebeka, sinweba, futhi sithola ukulimala kwezicubu ezithambile.

Iphansi le-pelvic ligcwele isimanga. Nakhu okudingeka ukwazi

1. Ukungavikeleki kwangemva kokubeletha kuyinto ejwayelekile - kepha isikhathi esilinganiselwe kuphela

Njengoba unikezwe uhambo oluphansi okhalo lwakho belukade ukhulelwe kanye nokubeletha, kuzoba buthakathaka ngemuva kokubeletha. Ngenxa yalokho, ungaba nenkinga yokubamba umchamo wakho, ikakhulukazi lapho uhleka noma ukhwehlela, kuze kube amasonto ayisithupha ngemuva kokubeletha, kusho u-Erica Azzaretto Michitsch, PT, DPT, WCS, ongumsunguli weSolstice Physiotherapy eNew York City.

Uma ulimale, noma unezinyembezi zesibili noma ngaphezulu, ungahle uzwe ukungazibambi kuze kube izinyanga ezintathu ngemuva kokubeletha. “Sifuna kwenzeke? Cha, ”kusho uBaley. "Kodwa kungenzeka." Uma kungekho ukulimala noma ukulimala okuqondile phansi kwe-pelvic, "akufanele kube khona ukuchama kwamabhulukwe" ngezinyanga ezintathu.

2. Kuyivelakancane kakhulu ukuthi ube 'uxegise' ngemuva kokuthola umntwana

Umqondo wokuthi "ukhululekile," awukona nje ukwesaba okuhlaselayo, nobulili. Akulungile emtholampilo! “Kuyaqabukela kakhulu kube khona umuntu‘ okhululekile ’ngemva kokuzalwa. Ithoni yakho yezitho zangasese empeleni iphakeme, ”kuchaza uKara Mortifoglio, PT, DPT, WCS, ongumsunguli weSolstice Physiotherapy eNew York City.

Imisipha yangaphansi okhalweni iyanweba ngesikhathi sokukhulelwa futhi yelulwa ngokuzalwa. Ngenxa yalokho, "imisipha ivame ukuqina," ngemuva kokuzalwa uMortifoglio uthi. Ukucindezela, ukudiliza, ukuthunga kanye / noma i-episiotomy enwetshiwe kwandisa kuphela ukungezwani, ngokuvuvukala okwengeziwe nengcindezi endaweni.

3. Ubuhlungu besisu buvamile, kodwa lokho akusho ukuthi KULUNGILE

Kunezinhlobo eziningi zobuhlungu bomzimba umuntu angabuthola ngesikhathi sokukhulelwa nangemva kokubeletha. Ngokusho kukaBailey, noma yibuphi ubuhlungu obuhlala isikhathi eside kunamahora angama-24 ngesikhathi sokukhulelwa - noma ngabe kwenzeka ngokunyakaza okuthile - akwamukelekile futhi kufanele kunakwe. I-Postpartum, umugqa wesikhathi unobuqili ngokunikezwa inani lokuguquguqukayo.

Kuphephile ukusho ukuthi ngemuva kokuthi usuphulukile futhi usuqala ukwenza imisebenzi ejwayelekile (ish), noma yikuphi kusuka emasontweni kuye ezinyangeni ezimbalwa ngemuva kwengane, ubuhlungu obuqhubekayo nokungahambi kahle akumele kunganakwa.

Khuluma ne-OB-GYN yakho kanye / noma uqonde ngqo kuchwepheshe ovunyelwe we-pelvic floor onguchwepheshe wezempilo ye-pelvic. (Ngempela, kukhona ama-PT agxile kufulethini le-pelvic, njengamanye ama-PT agxile emahlombe, emadolweni, noma ezinyaweni. Okuningi kulokhu ngezansi!)

4. AmaKegels ayisona isisombululo esilingana nobukhulu obulodwa

Manje, ngokumangala okukhulu kunakho konke: AmaKegels akuyona into yokulungisa imilingo. Eqinisweni, bangenza umonakalo omkhulu kunokuhle, ikakhulukazi uma kungukuphela kwendlela ohlanganyela ngayo ne-pelvic floor yakho.

"Uma unokungazibambi okuncane kokucindezeleka, futhi utshelwa ukuthi, 'Hamba uyokwenza uKegels,' lokho akwanele," kusho uchwepheshe wezempilo yezitho zangasese zabesifazane uDanielle Butsch, PT, DPT, wePhysical Therapy & Sports Medicine Centres e-Connecticut. “Abantu abaningi badinga ukwehlisa isitimela, hhayi isitimela. Udinga ukuxegisa izicubu bese wenza umsebenzi othile wezandla [ukukuphumuza]. Awudingi [iziguli] uKegeling away. ”

Uyanezela, “Ngisho nalapho uKegels kukhona efanelekile, asisoze sathi, ‘Vele wenze uKegels.’ Asiphathi noma yini kungenjalo. ”

Isibonelo, ukube ubune-quad eqinile, ubungaqhubeka nje uyiqinise? Vele akunjalo.

“Kwesinye isikhathi kuyadingeka ukuthi uqinise, kepha kwesinye isikhathi udinga ukwelula. I-pelvic floor yakho ayihlukile, kunzima nje ukufinyelela kuyo, ”usho kanje. “Kuyakhathaza kakhulu. Abesifazane batshelwa ukuthi benze amaKegels. Futhi-ke, uma lokho kungasebenzi, banikezwa ukuhlinzwa kwendwayimane. Lapho empeleni kunendawo enkulu enkulu phakathi kwalezo zinketho ezimbili, futhi kulapho kuhlala khona [iphansi le-pelvic] yokwelapha ngokomzimba. "

5. Ucansi akumele lube buhlungu ngemuva kokululama

Ngezansi, udinga ukuthi ulungele. Futhi uma "ukulungele" kungukuzithoba ngokuphelele. "Abantu bazizwa benengcindezi enkulu [yokuqhubeka nocansi ngemuva kokuthola ingane], kodwa ulwazi lwabo bonke abantu luhluke kakhulu futhi wonke umuntu uphulukisa ngokuhlukile," kusho u-Azzaretto Michitsch.

Ngaphandle kokoma okuhlobene ne-hormone (okungahle kwenzeke), ukudwengula kanye / noma i-episiotomy kungathinta isikhathi sokutakula nenduduzo, futhi izicubu ezibomvu zingadala ubuhlungu obukhulu ngokufakwa.

Zonke lezi zimo zingenziwa futhi kufanele zilungiswe ngumelaphi womzimba we-pelvic. "Iphansi le-pelvic kufanele likhululeke ukuze livumele noma yiluphi uhlobo lokufakwa," kusho u-Azzaretto Michitsch. Iphinde ibandakanye ne-orgasm. “Uma imisipha yaphansi yomqolo iqine kakhulu noma inethoni ephezulu yemisipha, ungaba nenkinga enkulu yokugcoba.Uma imisipha ingaqinile, ukufakwa bekungeke kube yinkinga, kepha ukuvuthondaba kungaba, ”uyanezela.

6. Izimpawu zokuxwayisa zingathula

Ukulimala phansi kwepelvic noma ukwenza buthakathaka imisipha yaphansi okhalovu akuvezi ngaso sonke isikhathi ngendlela efanayo. Ezimweni ezimbi kakhulu kuphela lapho uzobona khona i-hernia noma uzwe ukuqhuma lapho usula.

Ngemuva kwamasonto angaba yisithupha ngemuva kokubeletha, bhuka i-aphoyintimenti ne-OB-GYN yakho uma unalezi zimpawu ezilandelayo:

• umuzwa wokusinda endaweni yangakini
• ingcindezi endaweni yakho yangasese
• umuzwa wokuhlala entweni lapho uhleli kepha kungekho lutho okukhona
• kuvuza ngemuva kokuchama
• ubunzima bokuchama
• ukuqunjelwa okuqhubekayo
• ubunzima bokudlulisa ukunyakaza kwamathumbu noma ngabe kuthambile futhi akuhlanganisiwe

7. Ukwelashwa ngokomzimba phansi kwepelvic kusondele kodwa akufanele kube yingozi

Ngiyazi, ngiyazi, ngiyazi. I-PT floor ye-pelvic izofuna ukusebenza phansi phansi kwakho ngesitho sakho sangasese se-friggin ’ futhi lezo zonke izinhlobo zezimanga / ezesabekayo / ezinamandla. Yisithiyo esikhulu kunazo zonke esitezi okhalo okukhulunywa ngaso futhi siphathwe njengeminye imisipha emzimbeni wakho.

Uma kwenzeka ukhathazekile, noma kunjalo, yazi lokhu: Akufani nokuhlolwa komtholampilo. Akukho speculum noma amathoshi.

"Okuhlasela kakhulu esikutholayo ukuhlolwa komunwe owodwa," kusho uBuffsch. Ngaleyo ndlela, "singakwazi ukuhlola ukuthi uqine kangakanani nokuthi ungabamba isikhathi esingakanani - amandla akho nokubekezela kwakho - futhi sibheka nokuthi uyakwazi kanjani ukukhululeka."

Ukwelashwa okwenziwa ngesandla kuzobandakanya ukufakwa komunwe, kepha i-PT pelvic nayo ingasebenza nawe ekuzivocavoca umzimba, amasu wokubona, nokunyakaza komzimba / ukuma komzimba ngokuya ngezidingo zakho.

8. Ungabona i-pelvic floor Therapist ngaphambi kokuba kube nenkinga

Uma ngabe uhlinziwe ehlombe, ubungaya ekhaya ngemuva kwalokho, uthole ukululama kwakho, futhi ubone udokotela kanye kuphela ngemuva kwamasonto ayisithupha? Vele akunjalo. Ungalulama isonto elilodwa noma amabili bese uqala inkambo eqinile yokwelashwa ngokomzimba.

"Abantu abagijima imarathon banakekelwa kakhulu kunabesifazane ngemuva [kokubeletha]," kusho uBaley. “Wonke umuntu kufanele afune i-pelvic therapist [ngemuva kokuzalwa] ngenxa yenguquko enkulu. Kuyamangaza ukuthi umzimba wethu uguquka kangakanani emasontweni angama-40. Futhi endabeni yamahora noma izinsuku ngemuva kokuzalwa, sihluke ngokuphelele futhi. Ingasaphathwa eyokuthi abanye bethu bahlinzwe kakhulu esiswini [ngokuhlinzwa]. ”

U-Azzaretto Michitsch uyavuma: “Iya kudokotela wezitho zangasese bese ubuza,‘ Nginjani? Unjani umnyombo wami? I-pelvic floor yami? ’Buza imibuzo ofuna ukuyibuza, ikakhulukazi uma i-OB-GYN yakho ingayiphenduli. Zonke lezi zinto zingalungiswa. Asikho isizathu sokungafuni usizo uma ungaqiniseki. ”

Lokho kusho, ngenkathi i-PT ye-pelvic kufanele itholakale kuzo zonke iziguli zangemva kokubeletha (njengaseFrance), ayitholakali njalo ngenxa yokutholakala komshuwalense, ngakho-ke ezinye iziguli zizodinga ukuphuma ephaketheni. Khuluma nomhlinzeki wakho wezokwelapha ubone ukuthi yini okukusebenzelayo. Uma ufuna umuntu endaweni yangakini, qala lapha noma lapha.

Abazali bangempela bayakhuluma

Omama bangempela babelana ngokwazi kwabo nokululama kwabo okhalo.

“Ngaya ekwelashweni ngokomzimba ngenxa yezinkinga zami zangemuva (ngiyabonga, zingane) ngathola ukuthi imbangela enkulu yazo zonke izinhlungu kwakuwuphansi lwenqina. Akukho okufana nokwenza amaKegels ngenkathi othile enomunwe laphaya phezulu. Kodwa cishe izinyanga ezine kamuva ngenza kahle kakhulu futhi anginabo ubuhlungu obucishe bube njengakuqala. Ubani owayazi ukuthi akudingeki uchame njalo uma uthimula? Bengihlala ngicabanga ukuthi lokho kuza nokuba nezingane. ” - ULinnea C.

“Ukululama kwami ​​ngemuva kokuzalwa kwendodana yami ngo-2016 kwakunzima impela. Ngibe nenkinga yokuhamba amasonto ambalwa, bengingakwazi ukwenza umsebenzi omningi wokuzivocavoca izinyanga, futhi empeleni angizizwanga emuva kuze kube unyaka ngemuva kokubeletha. Ngenkathi ngikhulelwa indodakazi yami e2018, ngathola umhlinzeki omusha owangitshela ukuthi ubezongidlulisela ekwelashweni ngokomzimba kwe-pelvic nokuthi mhlawumbe bengizosizakala. Indodakazi yami izalwe ngoFebhuwari kulo nyaka kanti ukululama kwami ​​kulesi sikhathi sekungcono kakhulu. ” - U-Erin H.

“Bengingazi ukuthi nginokungasebenzi kahle kwe-pubic symphysis ngeyami yokuqala kuze kube sekugcineni, lapho uchwepheshe wami abona ukuthi ngibuhlungu obungakanani bokumemeza ebengizama ukukuziqengqa ngesikhathi se-ultrasound. Lokho kwachaza okuningi! Kwakuwumuzwa ovuthayo, odabulayo owanciphisa kuphela okuncane nge-pelvic floor therapy postpartum. Ukube ngangazi ukuthi kwenzekani, nokuthi kwakungejwayelekile ukuba kulolo hlobo lobuhlungu, ngabe ngenza izinto ngokwehlukile.

- UKeema W.

UMandy Major ungumama, intatheli, i-postpartum doula PCD (DONA) eqinisekisiwe, kanye nomsunguli weMotherbaby Network, umphakathi oku-inthanethi wokusekelwa kwangemva kokubeletha. Mlandele ku- @ khuzani_mpungose.