Ukuphambana kwePelvic Floor

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Ukuphambana kwePelvic Floor

Uhlelo olusebenzayo lokuzivocavoca - ukuthi luzinzile umgogodla wakho, ubuhle biceps yakho, noma uqinise imisipha - "luyokhulula" imisipha ehlose ngqo ukuze ikhule ibe namandla.

Njenge- abs yakho noma i-biceps, imisipha yakho ye-pelvic idinga ukuzivocavoca. Ukugcina imisipha ye-pelvic enempilo futhi enamandla ayikwazi nje ukuthuthukisa ubulili kuphela, kodwa usizo luzoqala ukwakhiwa okuqinile nokubuya okunempilo, futhi

NgokukaDkt. Pauline Chiarelli, i-physiotherapist, umeluleki we-continence, uprofesa, kanye nomlobi we- Women's Waterworks: Ukuphulukisa Ukungena Kwezandla , ungathatha izinyathelo ekuthuthukiseni imisipha eqinile ye-pelvic, nokugcina amandla okuphila kwakho konke.

Ukuze wenze lokhu, kufanele uqale ukukhomba imisipha, bese uwahlola ngamandla nokukhuthazela. Ngemuva kwalokho, inselele ukuba bakhule.

Futhi ekugcineni, qhubeka nomsebenzi omuhle ukuze ugcine amandla phezu kwesikhathi eside.

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Ukuphambana kwePelvic Floor - Izwi lokuqapha

Ukuvinjelwa kweplanethi yinkimbinkimbi yemisipha engezansi ekuqondeni kwangaphakathi nangaphezulu. Lesi yisenzo esenza sonke uma silawula amathumbu ethu nesibindi, kuhlanganise nokuyeka ukugeleza komchamo.

Ungenzi ukuvivinya kwe-pelvic floor ngenkathi ususa isambatho sakho, futhi ungasebenzisi ukuyeka ukugeleza komchamo njengendlela yokuqinisa imisipha ye-pelvic. Yisebenzise kuphela njengendlela yokuthola nokuhlola imisipha (njengoba ichazwe kwisilayidi esilandelayo).

U-Chiarelli uchaza ukuthi izinkinga zesisindo esisebenzayo zidlulela ngaphesheya kokulawulwa kwemisipha eyenziwe yi-pelvic floor (noma yimuphi) imisipha. Ngenkathi imisipha ye-pelvic iphinda ithinte ukulawula kwesisu, ayinakho konke okusebenzayo. Lokhu kusho ukuthi ukuvimba ukugeleza komchamo njengomkhuba ojwayelekile kungashintsha umsebenzi wesithombeni sakho ngokubi nakakhulu, uthi.

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Thola ukuchofoza kwangaphakathi

Ukuvimba ukugeleza komchamo kuyindlela enhle yokuthola ukuthi imisipha yezintambo zithola kanjani lapho ihlangana. Lesi yisinyathelo sokuqala ekudaleni nasekugcineni uhlelo lokuqinisa phansi. Uma ukwazi ukumisa ukugeleza komchamo ngokuphelele futhi ngokushesha, usukulungele ukuqala uhlelo lokuzivocavoca. Uma kungenjalo, ukuhlolwa komunwe okuchazwe ngezansi kuzokusiza uqaphele izinqamulezo zakho ezingaphansi. (Sizosebenzisa lesi sivivinyo esigabeni esilandelayo.)

Ukuphambana Kwezithombe Zezingqimba - Abesifazane

Faka iminwe e-2 emlonyeni wakho kanye nesivumelwano.

Ukuphambana kwePelvic Floor - Amadoda

Faka umunwe munye bese uqinisa imisipha yakho nxazonke.

Uma uthola ukucindezela kwangaphakathi kwakho, kuzozizwa sengathi ukuhlukumezeka kwezinto ezithinta ukwehlisa umzimba. Ukudweba ngaphakathi nangaphezulu ngokuzungezile iminwe yakho efakiwe. Ungahlose ukuletha i-tailbone yakho namathambo wakho we-pubic ndawonye, ​​kanti ngenkathi ungaboni lokhu okwenzekayo, ukusebenzisa isithombe kungase kuthole imisipha yakho ye-pelvic ibe yinkinga yokusebenza.

Ngenkathi wenza lokhu kuhlolwa, qhubeka uphefumula - ukubamba umoya wakho kuguqula indlela imisipha esetshenziswa ngayo, futhi unqobe injongo yokuhlolwa.

Okuhlobene: Ukuphuza nokuzivocavoca

Thatha inhliziyo, ukukhwabanisa ozizwayo kungase kube mncane, kepha uma usukwazi ukuthola ukuchotshozwa usulungele uhlelo lokuqinisa phansi.

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Ukunquma Amandla Nokukhuthazela Kwezingqimba Zakho ZasePelvic

Lesi sinyathelo ukuhlolwa kwamandla omzimba we-muscle nokukhuthazela.

Okokuqala, zivivinye wena ubude besikhathi ongabamba ukuvinjelwa phansi kwe-pelvic. Ukuze wenze lokhu, phinda ukuhlolwa komunwe, kodwa manje kubala inani lemizuzwana ongabamba imisipha phezulu kwenkinobho yangaphakathi. Lesi yisilinganiso sokukhuthazela kwemisipha, noma imisipha yakho ye-pelvic ingahamba isikhathi esingakanani ngaphambi kokuba iqale ukukhathala.

Ngemuva kokuthi wazi ukuthi ubude bezinsimu zakho zomzimba ezisezintweni zingakwazi ukukhuthazela, ukuhlolwa okulandelayo kungenxa yamandla okukhishwa. Ngamanye amazwi, zingaki zalezi zingqinamba ongayenza ngaphambi kokuba imisipha ithathele? Yenza okuningi ngangokunokwenzeka. Bala njengoba uhamba futhi uqaphele inombolo.

Isinyathelo sesithathu ukuvala isikhathi sokuphumula okudingayo phakathi kwezimpikiswano zakho.

Isinyathelo sokugcina ekuqiniseni nasekukhuthazeni ukuhlolwa ukuhlola ukusebenza kwamafayili okusebenza okusheshayo emisipha ye-pelvic. Ukwenza lokhu yenza ngaphakathi phambili ngokukhawuleza futhi kunzima ngangokunokwenzeka, bese ubala inombolo ongayenza ngaphambi kokukhathala. Ungabeki ukuphumula kuze kube yilapho usuqedile ngesethi yonke.

Yenza konke okulinganiselwe ukuze ubone ukuthi uqhubeka kanjani nenhlelo eqinisayo.

U-Chiarelli uncoma ukubona udokotela we-urinary continence uma ungakwazanga ukutholwa kwezintambo zakho zomzimba we-pelvic nganoma isiphi isikhathi kuloluhlolo.

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Uhlelo Lokuqiniswa Kwezakhiwo ZasePelvic

Umgomo wenqubo yokuqinisa phansi kwe-pelvic ukubamba ama-10 e-slow slow for 10 seconds, izikhathi ezingu-3-6 ngosuku. Kulungile futhi, kulungile ukuqala lapho ukhona khona. Ngokubhala phansi izinombolo kusuka ekuhlolweni kwakho, ungakwazi ukukhula njengoba uhamba. Kuyinto yokuzibekela inselele ukwenza izinsizakalo eziningi futhi / noma ukwandisa isikhathi esibamba ngaso.

Yomibili imisebenzi izoholela emisipha ephansi ye-pelvic, ngakho-ke ukukhula noma kokubili, kuze kube yilapho ufinyelela ku-10 ukucindezela okubanjwe ngemizuzwana engu-10 izikhathi ezingu-3-6 ngosuku ngalunye. Phinda ukuhlolwa komunwe zonke izinsuku ezimbalwa ukusiza ukuqapha intuthuko yakho. Uma ukuhlolwa komunwe kukukhombisa ukuthi imisipha yakho ye-pelvic yomelele, engeza owodwa noma ngaphezulu imizuzwana kanye / noma ukuphindaphinda okuncane kuhlelo lwakho.

Nazi ezinye izinhlelo ezimbalwa zokuzivocavoca ezingase zithuthukise imizamo yakho yokuqiniswa phansi kwe-pelvic:

• Umsebenzi we-Inner Thigh
• Uthini Lwangaphandle Ludlulela
• Thatha amabhuloho wakho we-Hip kuNqanaba elilandelayo
• Ukomeleza Okuyinhloko
• I-Hamstring ne-Low Back Fitness Fitness

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Ukugcinwa Kwesikhathi Sokuphila Kwesitezi Esiphephile Somoya

I-Chiarelli inezincomo eziningana zokugcina isiteji esinamandla se-pelvic isikhathi esizayo. Uma ukhumbule ukuzenza, ukugcina amandla akho esiteji esisha se-pelvic ngeke kuthathe isikhathi esiningi osukwini lwakho.

• Ngesikhathi eshaweni yenza isikrini sangaphakathi imizuzwana engu-6. Qhubeka wenza okucindezelayo sonke isikhathi eseseshaweni.
• Njalo uma uqedile ukukhipha isisindo sakho senze ama-3 aqinile angaphakathi, ubambe imizuzwana engu-5 ngayinye.
• Hlanganisa imithwalo yezinsipho zomzimba ezinjengezansi lapho wenza uthando. Lokhu kuzothuthukisa impilo yakho yobulili ngenkathi kusiza emuva kwakho!

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Amathiphu nokucabangela

Abantu abaningi, ikakhulukazi ekuqaleni kohlelo lwabo, bayoba nezinkinga ezithile ezihlukanisa imisipha yezintambo ezivela eminye imisipha ekhanda nasekhanda. Lokhu kuyaqondakala, njengoba imisipha yangaphandle ye-hip inkulu futhi inamandla.

Isihluthulelo sokuphumelela ukufunda ukuqaphela umuzwa wemisipha engaphansi kwe-pelvic ekuthengeni, ngaphandle kwemisipha yomzimba. Ukuze ususe imisipha ye-buttock ukusuka ekunyakeni ungayenza imikhawulo yezinsika zomzimba lapho umile imilenze yakho ububanzi futhi izithende zakho zikhulu kakhulu kunezinzwane zakho (indawo esenzelwe izinyawo). (Kodwa ungenzi lokhu uma kwandisa ubuhlungu bakho emuva.) Uma usuqiniseka ukuthi ungenza izitho zomzimba we-pelvic ngaphandle kokusebenzisa imisipha yakho ye-butt, cishe uzokwazi ukuwenza kahle kunoma yisiphi isikhundla osifisayo.

Njenganoma yiluphi uhlelo lokuzivocavoca, ukuqala uhlelo lwakho lokuqiniswa phansi kwe-pelvic ngamandla kakhulu kungaba umthombo ongabangela ukulimala, ukukhathala noma ukukhungatheka. Yamukela amandla onawo manje futhi wakhe kancane kodwa njalo. Ukugcina ithrekhi yenombolo ye-reps kanye namasekhondi abanjwe lapho uya khona kuzokuvumela ukuba ukhulise izinga lenselelo ngendlela ehamba phambili kanye nendlela ehlelwe yimiphumela ngokuhamba kwesikhathi eside.

Izindlela zokuzivocavoca ezaziwa kakhulu yi-Kegels. Ukuzivocavoca okwethulwa lapha kungukuthi lokho.

_Imithombo:

<sub>Izenzo zokuqeqesha imisipha yama-pelvic. I-MedlinePlus .Dec 2014. Itholakale ngo-Feb 2016.

U-Chiarelli, uPauline, amanzi asemanzini: Ukuphulukisa ukungahambisani. Wallsend NSW Australia: George Parry. 2002.</sub>