IiPelvic Perks ezimangalisayo zokuChama kwiShowa

Umxholo

• Uphengululo lwe

Ngaba ukuchama kwisitya sokuhlambela kuba yinto yakho entsha yokuya kwi-kegel? Ngokuka-Lauren Roxburgh-i-fascia kunye nolwakhiwo lokudibanisa ingcali ecatshulwe kwinqaku le-Goop lakutshanje-impendulo nguewe. (Ngaba ukuJongana nokuShower kungcono kwiNdalo esingqongileyo?)

URoxburgh ucebisa ngokuya ku-Nombolo 1 ngelixa ehleli kwindawo encinci eshawa. Ukuba ufuna umfanekiso wengqondo, cinga ukuya kwindlu yangasese ehlathini. "Xa u-squat ukuze uchame ngokuchaseneyo nokuhlala ngqo kwindlu yangasese, uzifaka ngokuzenzekelayo umgangatho wakho we-pelvic kwaye uyanwebeka kunye neethoni ngokwemvelo," uchaza uRoxburgh. Oku kuya kuvumela ukuba kube lula, impazamo, ukupheliswa, kuba i-urethra yakho iya kujongwa ngokuthe ngqo ezantsi xa uhleli kwindlu yangasese, apho ihlala ithambeka.

Emva kokuva oku, sinemibuzo emininzi. (Ngaba oku kufanelekile ngokwenene? ​​Kusebenza njani?) Ke sibuze isibini esitshatileyo konke malunga nomgangatho we-pelvic kwaye ukuba, uh, ukuphuma kwesikhafu kwindawo yokuhlamba kungayomeleza.

Uyintoni uMgangatho wePelvic?

Yintoni le iseti engaqondakaliyo yezihlunu, kwaye kutheni sinenkathalo? Ewe, umgangatho wakho we-pelvic yindawo yeemisipha kunye nezicubu ezibeka i-pelvis. "Imisipha ye-pelvic yenza imisebenzi emininzi," utsho u-ob-gyn u-Kecia Gaither, uM.D., kunye noMlawuli we-Perinatal Outreach kwi-Montefiore Medical Centre kunye ne-Albert Einstein College of Medicine eBronx, NY. "Ibamba izitho ze-pelvic endaweni, njenge-uterus kunye ne-bladder; ikunceda ukuba ubambe umchamo wakho kunye nomcimbi we-fecal; i-aids ekusebenzeni ngokwesondo; kwaye uzinzise amalunga okudibanisa."

Kwaye loo ndawo ayenziwanga kakuhle ngentsimbi; ngokuhamba kwexesha, ukukhwehlela okungapheliyo, ukungasebenzi, kwaye (ikakhulu) ukukhulelwa, umgangatho we-pelvic ubuthathaka, utsho uGaither. Cinga ngomgangatho we-pelvic njenge-hammock, ucebisa uFahimeh Sasan, unjingalwazi oncedisayo kwezokubelekisa, i-gynecology, kunye nenzululwazi yokuzala kwi-Icahn School of Medicine kwiNtaba yeSinayi. Xa usemncinci-kwaye ngokubanzi phambi kokukhulelwa-i-hammock iqinile kwaye iqinile, kunye nenkxaso enkulu yesakhiwo. "Ngexesha kunye nokukhulelwa, nangona kunjalo, i-hammock iqala ukugoba kwaye ibe buthathaka-ke unokubona ukuba amaziko amadala e-hammocks adipha okanye agxumeke ekusebenziseni," uyachaza.

Kutheni ufuna ukuyiqinisa?

Ukuqinisekisa ukuba ezi zakhiwo zihlala zomelele kubalulekile, utshilo uSasan. Umgangatho we-pelvic obuthathaka ungakhokelela kwimicimbi efana nokuchama kunye nokuchaphazeleka okungafunekiyo (i-AKA ukubanakho ukugcina ulawulo kwisinyi nakwintshukumo yamathumbu). Kwakhona kunokukhokelela ekuphumeni kwe-uterine kunye ne-vaginal ngokuhamba kwexesha, okwenzeka xa izihlunu kunye neentambo kwindawo ye-pelvic ziba buthathaka kangangokuthi azikwazi ukuxhasa isibeleko. Oku kubangela ukuba isibeleko sihle siye ngaphakathi kwilungu lobufazi kwaye siphume, kwaye kunokubangela imiba enjengezilonda okanye ukwanda kwamanye amalungu, njenge-rectum.

Ukongeza, ukuthambisa loo mgangatho we-pelvic kuya kukhokelela kwisondo esingcono. Kuba esi sihlunu sivumelana ngokwemvelo ngexesha lovuthondaba, uya kuthatha i-orgasms yakho phezulu inotshi eneemvakalelo ezinzulu-kwaye yonke into iya kuba ngqongqo ezantsi, apho umntu wakho aya kuyithanda.

Buyela kwiShower ...

Siye safumanisa ukuba kufuneka uqinise umgangatho wakho we-pelvic ... kodwa ngaba ikhona ngokwenene inzuzo yokuphuma kwi-squat ukuze uchame phantsi kwamanzi asebenzayo? Ngokwengcamango, ewe, utsho uJenny M. Jaque, M.D., usekela-njingalwazi kwiSibhedlele saseKeck kwiYunivesithi yaseSouthern California. Kodwa i-perks ayinanto encinci yokwenza i-pee ngokwayo: "Umfazi kufuneka adibanise ukuchama ukuma ukuze aphephe ukuzikhupha, kwaye isenzo sokuzikhupha sibandakanya i-glutes. Ezi zihlunu zibandakanya yonke i-pelvic floor, ngokuchasene nokwenza kuphela. Ukuzivocavoca kwindawo ehleliyo kunciphisa uxinzelelo olusezantsi ekufuneka ulwenzile ukuze uqalise ukuhamba kwakho, oku kunceda ukukhusela umgangatho wakho we-pelvic kwikamva qalisa. "

Amanye amaxwebhu ethu amabini acebisa ngokulula i-kegel exercises yakho. "Kulapho ke xa usonga amanqatha akho esinqeni-isenzo esinye ubuya kusenza xa uzama ukubamba umchamo wakho okanye intshukumo yamathumbu. Bamba i-clench kangangesithuba semizuzwana eli-10, phumla, uphinde," ucacisa uSasan. "Ukuzivocavoca kukaKegel komeleza izihlunu zomgangatho we-pelvic kwaye kuncede ukunciphisa ukubuthathaka kunye nokuwohloka."

U-Sasan uthi unakho, kwaye kufuneka, wenze lo msebenzi kaninzi ngemini. Elona candelo lililo? Unokwenza imithambo ye-kegel naphina, kuba akukho mntu waziyo ukuba uyayenza! Okukhona usenza i-kegels, kokukhona kuya kubakho umgangatho wakho we-pelvic, oya kuthi uncede kwimicimbi efana nokungahambelani nomchamo-ngakumbi njengoko usiya ukhula, njengoko ezo zihlunu ziba buthathaka ngeminyaka.

Kwaye malunga nomba wococeko malunga nokuchama kwishawari? Ngaphandle kokuba unosulelo olufana ne-UTI, umchamo awunyumba, ngoko ke akukho nto ingako yokukhathazeka ngayo apho. Yintoni oyenzayo ngolo lwazi-yeyakho ukuba uthathe isigqibo!

Uphengululo lwe