Umgangatho wePelvic Uqhelisela wonke uMfazi (okhulelweyo okanye ongafanelekanga) ukuba ayenze

Umxholo

• IKegel yakudala
• I-Kegel eyandisiweyo
• Qhwanyaza
• Ikheshi
• Uphengululo lwe

Umgangatho wakho we-pelvic mhlawumbi awukho phezulu kwiluhlu lwakho "lwezinto zokuqinisa," ukuba awuzange ube nosana nje, kodwa mamela kuba kubalulekile.

"Umgangatho owomeleleyo we-pelvic unceda ukuthintela ukungazibambi kwaye uphucule uzinzo lomongo wakho," utshilo uRachel Nicks, doula, kunye nomqeqeshi oqinisekisiweyo ogxile kwi-barre, i-HIIT, ukukhwela ibhayisikile yangaphakathi, ii-Pilates, i-Hatha yoga, ukuzalwa kwangaphambi kokubeleka kunye nasemva kokubeleka. (Eyeleleneyo: Ngaba iLungu lakho lobufazi lifuna uncedo lokuzilolonga?)

Abantu abaninzi abayazi into yokuba umgangatho wakho we-pelvic uyinxalenye yentloko yakho, utshilo uNicks. "Ke ukuba awuyazi indlela yokuzibandakanya nomgangatho wakho we-pelvic, awungekhe uchane ngokuchanekileyo, wenze i-push-up okanye nayiphi na enye imithambo exhomekeke kuzinzo oluphambili."

Yintoni, kanye, umgangatho wakho we-pelvic? Ngokusisiseko, yenziwe ngezihlunu, iigaments, izicubu kunye neemithambo-luvo ezixhasa isinyi, isibeleko, ubufazi kunye ne-rectum, utshilo u-Nicks. Usenokungacingi ngayo, kodwa kubaluleke kakhulu ukuqinisekisa ukuba umzimba wakho usebenza ngokufanelekileyo.

Ngaphambi kokuba singene kwindlela yokwenza umgangatho wakho we-pelvic womelele, kubalulekile ukuba ufunde indlela yokufikelela kunye nokuzahlula. Ukuba awuqinisekanga ukuba ungayenza njani le nto, uNick uthi hlala kwindlu yangasese kuba unyanzelekile ukuba uphumle kwimeko enjalo. Ukusuka apho, qala ukuchama emva koko uyeke ukuhamba. Imisipha oyisebenzisayo ukwenza ukuba yenzeke yile nto yenza umgangatho wakho we-pelvic kwaye kufuneka usebenze ngelixa usenza imithambo engezantsi. Gcina ukhumbula ukuba eli qhinga le-pee yindlela nje yokuqonda ngakumbi ezo ndawo zinzima ukufikelela kuzo zomzimba wakho, kwaye ayisiyiyo into ekufuneka uyenzile ngalo lonke ixesha, uNicks uyalumkisa. Ukubamba umchamo wakho kunokukhokelela kwi-UTI kunye nolunye usulelo. (BTW, yile nto umbala wepee yakho uzama ukukuxelela.)

Nje ukuba ushukumise ezantsi, ungaphumelela kwezi zivivinyo zine uNicks afungayo xa kufikwa kumgangatho owomeleleyo ozinzileyo wepelevic.

IKegel yakudala

Njengokuhlaziya, iiKegels yinkqubo yokuqinisa kunye nokuphumla kwezihlunu ezenza umgangatho wakho we-pelvic. (Ufuna ingcaciso engaphezulu? Nasi isikhokelo sokuqala seKegels.) Ungazenza ezi zinto ulele phantsi, ume ngeenyawo okanye etafileni ephezulu (ulele ngomqolo ugobe amadolo kwi-angle engama-90 engqindililiwe esinqeni), kodwa njengawo nawuphi na umthambo , ukuphefumla ngundoqo. Uthi: "Ufuna ukukhupha ngaphandle kwimithambo kwaye uphefumle ngokuzonwabisa," utshilo. Uya kukhawuleza uqaphele ukuba ayisiyonto ilula leyo ukuba uzifumana usokola ukuqala nge-4 okanye 5 reps kwaye ubabambe imizuzwana emi-2, amaxesha ama-2-3 ngemini. Injongo iya kuba kukunyuka ukuya kwi-10-15 reps ngalo lonke ixesha.

I-Kegel eyandisiweyo

Lo msebenzi ucacisa ngakumbi iKegel yakudala kodwa ufuna ukuba ubambe izihlunu zomgangatho we-pelvic ukuya kuthi ga kwimizuzwana eli-10 ngaphambi kokuba ukhulule. U-Nick ucebisa ukuba uzame oku emva kokuba uphumelele i-Kegel yakudala kuba inzima kakhulu. Ucebisa ukuba usebenze ngendlela yakho ukuya kuyo ngokongeza umzuzwana omnye ekubambeni kwakho veki nganye de ube uyakwazi ukucudisa imizuzwana eli-10 ngexesha. Phinda lo msebenzi ngamaxesha angama-10-15 ngeseshoni, amaxesha angama-2-3 ngosuku.

Qhwanyaza

Ngokufana nokutsala ngexesha lesquats okanye imiphunga, injongo apha kukuzibandakanya kwaye ukhulule izihlunu zakho zangaphantsi zomzimba kwinqanaba lokuqaqamba kwamehlo akho. Yenza oku ngamaxesha angama-10-15, amaxesha angama-2-3 ngosuku. “Ukuba awukwazi ukuyenza ngesantya esikhawulezayo, yehlisa isantya,” utshilo uNicks. "Kulungile ukuba usebenze ngokwakho."

Ikheshi

Ukuqhubela phambili ngakumbi, zama lo mthambo womgangatho we-pelvic ekucela ukuba unyuse kancinci kancinci ukubamba kwakho kwaye emva koko ukhulule kancinci. Ndidla ngokwenza oku kumabali amathathu, utshilo uNicks. "Ngoko uzibandakanya kancinci, kancinci kwaye kancinci de ufikelele kwinqanaba lakho kwaye ke uyeke uhambe kwizigaba ezifanayo de ukhululeke ngokupheleleyo." Ukukhululwa kuhlala kunzima kakhulu kwaye kunzima kakhulu kuye wonke umntu. "Ungatyhafi, kodwa okukhona ufunda ukuzibandakanya kwaye wazi inqaku le-pelvic yakho, kokukhona uya kuziva ungaphantsi kokuzivocavoca."

Uphengululo lwe