I-OT nePelvic Floor Rehabilitation
Ukusuka kuyinkinga engingayinaki. Njengesabekayo njengokungcola umchamo uma ngigxuma, sneezing, ukugijima noma ukuphakamisa, ngizitshela ukuthi kwenzeka kuphela ngezikhathi ezithile. Yebo, ngaphandle kokuba ngibanda noma ngifuna ukuzivocavoca njalo.
Kuyinkinga elula ukujwayelekile. Kukhona njalo omunye umama okufanele asebenze naye.
Kulula futhi ukuzwakala. Ngikhumbula ukucindezeleka okukhulu umzimba wami wawungaphansi kokukhulelwa kanti iqiniso elihambayo yisakhiwo sokugcina esisele sibonakala njengesimangaliso esincane.
Kodwa, njengoba manje ingane yami ingu-2, ngiyaqaphela ukuthi isu "lokungazibali" alisebenzi. Ngishiye ngizibuza ukuthi le nkinga ingathà sina kangakanani futhi uma / indlela yokubhekana nayo.
Ukusesha okusheshayo kwe-intanethi kwembula ukuthi izincazelo zalolu daba, okuthiwa ngokuthi "ukucindezeleka ukungathinteki," ziningi. Kodwa, ngithole iseluleko mayelana nokuthi yini okumelwe yenziwe futhi ihlukile. Yenza ama-Kegels. Ungenzi ama-Kegels. Bona umhlinzeki emva kwenyanga eyodwa. Ukuzivocavoca futhi kufanele kuhambe ngokwemvelo.
Nganquma ukungena kuLindsey Vestal, osebenza naye ochwepheshe bezemisebenzi osebenza ngokukhethekile emtholampilo wezitho zomzimba. ULindsey wenza izindlu zidinga abesifazane besifazane nabangaphambi kokubeletha eNew York City.
Ingabe Ukuhamba Okuvamile?
Okokuqala, ngangifuna ukwazi ukuthi yikuphi lapho kushintshela khona ukucabanga ukuthi inkinga izohamba ngokwemvelo ukuze ibe yinkomba yokujwayelekile yakho evamile.
Umbuzo wokuqala uLindsey wangicela ukuthi ngabe ngabe ngisalusisa yini. Ngesikhathi ukondla umzimba wakho ukhulula amazinga aphansi kakhulu e-estrogen ne-progesterone.
Lokhu kwehla kwe-hormone kulingisa umphumela wokumisa esikhathini esizayo uzoba nezicubu zakho zangasese-lezi zicubu ziyobe zizincane futhi zibe zimanzi. Lokhu kungadlala indima ekuphumeni.
Ngemuva kokuthi uyeke ukuncelisa izinyanga ezingu-3-9, amazinga e-hormone azobuyela evamile. Ngaleso sikhathi lapho uthola khona ngempela ithuba lokubona lokho okuzojwayelekile kwakho kuzoba khona.
Ngakho-ke, unyaka ophuma ekunceliseni ibele, lokhu cishe kuyinkinga engeke ihambe.
ULindsey wakwenza kwacaca ukuthi nganoma yisiphi isikhathi ngemuva kokukhulelwa, ukuvuza akudingeki ukwamukelwe njengokwejwayelekile. "Ukuhamba kungase kujwayelekile, kodwa akuvamile," esho. "Uma isiteji sezintambo sibuthakathaka futhi singakwazi ukusekela izakhiwo ngaphezu kwayo (kubonakala ngokuvuza), kuyithuba lokulibala. Futhi iphansi lesigceme liyingxenye eyodwa nje yomgomo wakho. I-abs engezansi, imisipha yomgogodla, ngisho ne-diaphragm iyinhloko yethu. Zonke lezi zindawo zingase zibekwe phansi ngemva kokukhulelwa. Ukuvuselelwa kwepelvic phansi kuyithuba lokubuyisela lezi zindawo. "
Imiphumela Yesikhathi Eside Sesikebhe Esiqinile SasePelvic
Ngakho-ke, uma lokhu kungukuvamile kwami, umbuzo wami wesibili wawungukuthi, kungabe kukhona okubi kwenkinga? Uma ngikhetha ukungenzi lutho ngalokhu, luzoqhubeka luba lubi nakakhulu?
Ngengxoxo yethu, ngokushesha ngaqaphela ushintsho lwesikhathi nosuku emzimbeni wami alukho ngakimi. Uma nginezinye ukukhulelwa, inzuzo yesisindo, inqubo yokuzalwa, kanye nokushintshashintsha kwe-hormone kuzophinde kubeke ukucindezeleka okukhulu emisipha esevele ingalingani.
Njengoba kusondela ukuphuma esikhathini, amazinga ami e-estrogen ayophinde ahle, mhlawumbe abangela ukukhushulwa kwezibonakaliso.
Kuyini Isikhathi Sokufuna Usizo?
Umhlinzeki wezitho zangasese angasiza nganoma isiphi isikhathi. Kodwa-ke, ngezinye izikhathi ezinye izinto zokuthutha emva kokubeletha / zokuphila zihamba kuqala, futhi kulungile.
Ukwazi umugqa wesikhathi samaminithi we-hormonal, ungakhetha ukulinda ubone ukuthi ukuhamba kujwayelekile yini emva kokuncelisa ukubeletha sekuphelile. Enye indlela kungaba ukunamathela ngokucophelela ohlelweni lokuzivocavoca lwangaphakathi izinyanga ezimbalwa bese ubona ukuthi ungayilungisa yini leyo nkinga.
Into ebalulekile okumele uyikhumbule ukuthi kukhona okukhethwa kukho ngaphandle kwakho. Lesi akusona isimo okufanele uhlale ngaso. Ungakwazi ukusebenza ngokumisa okwesikhashana.
"Ngomhlaba ophelele," kusho uVestal, "ngizobona iziguli zami ngaphambi kokuba zibelethe ukuhlinzeka nge-coaching ekuphumuleni phansi.
Ukukhathazeka okuncane okwenzekayo, ukubuyiselwa okuncane okuzodingeka kwenzeke. Uma kuziwa ekunakekelweni kokubeletha, ngiyayithanda imodeli yamaFulentshi, enikeza okungenani iseshini esisodwa semigomo yokuzikhathalela jikelele kanye nemfundo kanye nethuba lokuhlola ukuthi ngabe kudingeka yini ukuvuselelwa okunye. "
Yini Ongayilindela Ukuhlola
Omunye wama-hang-up wami mayelana nokufuna ukuhlola kwakungesabi ukwesaba. Ngesaba umbono wezinkinga kanye ne-speculum. U-Lindsey wangitshela ukuthi ukuhlolwa nesiphakamiso somzimba we-pelvic phansi kunomusa kakhulu.
"Abantu bangalindela ingxoxo ejulile," kusho uVestal. "Ngibuza mayelana nomlando wabo wezokwelapha, izimpawu, indaba yabo yokusebenza kanye nokulethwa kwezidingo, kanye namazinga abo angaphambili okusebenza. Ngithatha umbono ophelele wempilo yabo yonke. Ngifuna ukwazi iklayenti lami futhi ngiwabeke kalula; kukhona ubungozi obuhilelekile ekuxoxiseni lezi zihloko ezibucayi. "
"Ukuhlolwa kwangaphakathi nangaphandle kwangokulandelayo. Ngicubungula kokubili amandla nokukhuthazela kwemisipha ye-pelvic floor. Njengokubuyisela noma iyiphi enye imisipha emzimbeni, udinga ukwazi ikhono layo lokubambisana nokusekela lokho kukhishwa ukuze ukwazi ukuyibuyisela. "
Yini Ongayilindela Kusuka Kulashwa
ULindsey unethuba lokubona iziguli ekhaya, ngakho-ke ukwelashwa kungahlanganiswa nokuphila kwansuku zonke. Uhlobo lwezokwelapha luhlukahluka necala ngalinye, kodwa amasu avamile afaka lokhu okulandelayo:
- I-Biofeedback, okukuvumela ukuba ubone kwesikrini sekhompyutheni ukuthi yimiphi imisipha ebhaliswayo
- Ukuqeqeshwa kweMikhiqizo yomzimba (ukuqoqa nokuthwala umntwana, umshini wokufaka isikrini, njll)
- Imfundo Yemikhuba Yokudla
- Ukukhishwa kweMyofascial
- Ukuguqula indlela yokuphila
- Ukubuyiselwa kwezicubu
- Uhlelo oluqinisayo lokuPhumela emva kokuzalwa, kugcizelela izinto ezisemuva njenge-recapment, i-hip, ne-glute
Inothi Lokusetshenziswa Kokuthunyelwe Kwesifundazwe
Ukuhlanganiswa endabeni yokuzamazama ngokuvamile kuvame ukuvivinya umzimba. Abantu bafuna ukwazi ukuthi bangaqala yini ukuzivocavoca ngisho nalapho iphansi lazo lezintambo liphelile. Kwabaningi, ukushayela ukuvivinya umzimba kuhlobene nesifiso sokuchitha amaphilisi okukhulelwa.
U-Vestal weluleka, "Thatha isikhathi sokubhekana nesiteji sokuqala. Uma ugijima, ugibela isisindo somzimba wakho nge-4x emgodini we-pelvic, okwandisa inqubo yokwelula nokwehlisa phansi phansi kwe-pelvic yakho. Uma uthatha amasonto angu-6-8 ubuyekeze phansi phansi, uzojabulela inqubo yokusebenza okuningi. "
Indlela Yokuthola I-Specialist Rehab Specialist
Bobabili abahlinzeki basebenzi nabangokwenyama bangaba ochwepheshe bezintambo zokugcoba. Kodwa kubalulekile ukuqaphela ukuthi ukuqeqeshwa okuqondene naloluhlobo lwezokwelapha ngokuvamile akunikezwa esikoleni samagremu.
Kuzodingeka ufune abahlengikazi abaye baqeqeshwa okuqhubekayo. Ukusesha okulula kwe-Google kungakusiza ukuthi uthole eyodwa endaweni yakho. I-Physical Therapist Locator yinye insiza.
Ukufunda Okuqhubekayo
- Continence Foundation of Australia
- I-National Association for Continence
- Ibhulogi ye-Functional Pelvis