Izinto ezi-4 ezibalulekileyo zokwazi malunga nomgangatho wakho wePelvic

Umxholo

• 1. Ukuvuza kweSinyi kunye neentlungu Akuyonto Unokuba Nentloni Ngayo
• 2. Ungeke Wenze i-Kegel ngokuchanekileyo
• 3. Okubaluleke ngakumbi, Kegels Hayi Wonke umntu
• 4. Okulungileyo Ukuhamba Kwamathumbu Matter
• Uphengululo lwe

Joyina uSade Strehlke, umlawuli womxholo wedijithali weShape, kunye neqela leengcali ezivela kwiShape, Health, kunye nokuxhomekeka, kuthotho lokuzilolonga oluya kukwenza uzive uzolile kwaye uzithembile kuyo nantoni na elandelayo. Jonga umcimbi opheleleyo ngoku.

Ukuba ukhulelwe okanye unomntwana, uye wakuva konke malunga nomgangatho wakho we-pelvic, izihlunu ezixhasa amalungu akho e-pelvic (cinga: isinyi sakho kunye nesibeleko) -ukungathethi ngazo zonke iindlela zokubeleka ezinokubangela ukuphazamiseka kubo (usana oluza ezantsi kumjelo wokuzalwa, nabani na?). Kodwa ii-mamas ayizizo zodwa ekufuneka zikhathalele ngezi zihlunu zibalulekileyo.

"Njenge-urogynecologist, ndibona uninzi lwabasetyhini abanemicimbi yomgangatho we-pelvic abangakhange bakhulelwe," utshilo uLauren Rascoff, M.D., unjingalwazi oncedisayo kunye nogqirha wezonyango kwiYunivesithi yaseColorado.

Kwaye ukulunga akukwenzi ukuba ukhuseleke kule micimbi. Ngelixa yonke into isuka ekusebenzeni kwehomoni ukuya kwizifo ezithile (i-endometriosis kunye ne-PCOS, umzekelo) okanye usulelo lunokudlala indima ekuphazamiseni umgangatho we-pelvic, umthambo omkhulu (ukusebenza, umzekelo) kunye nokuphakamisa ubunzima obunzima (i-CrossFit), zombini ezi zinto zibeka ukubaluleka Ukunyanzeliswa kumgangatho we-pelvic yakho, kunokonyusa umngcipheko wakho weengxaki kunye nokungasebenzi kakuhle komgangatho we-pelvic. Ngelo xesha ke izihlunu zomgangatho we-pelvic ngokwazo zisebenza kakhulu okanye azisebenzi, uyacacisa uRachel Gelman, DPT, oyingcali yonyango lomgangatho wethanga eSan Francisco. Kwaye ukuba awusebenzisi ezi zihlunu ngokuchanekileyo-mhlawumbi unemicimbi yokuma okanye uphile ubomi bokuhlala-unokuba semngciphekweni wokungasebenzi kakuhle, emva koko ube nengxaki.

Ngapha koko, malunga nabafazi abane kweli lizwe banokuba nengxaki yento eyaziwa ngokuba yiplavic floor disorder, iqela leemeko ezichaphazela kakubi izihlunu zeplavic kwaye zinokubangela iimpawu kubandakanya ukungahambelani nomchamo, ukunqongophala kolawulo lwesinyi, ukuxinana nesisu iintshukumo, iintlungu zangasese, kunye nokuhla kwamalungu omzimba.

Ingxaki? Abasetyhini abaninzi abazi ukuba baqale ngaphi xa kufikwa kumba wokufunda indlela yokulawula izihlunu. Ngethamsanqa, kulula kunokuba ucinga. Kwaye xa sele uqhelene nePF yakho, uya konyusa amandla aphambili, uthumele iimpawu ezikhathazayo, kwaye wakhe umzimba owomeleleyo olungele imisebenzi yakho yemihla ngemihla.

Apha, zeziphi iingcali ezifuna ukuba wazi ngezi zihlunu zixabisekileyo.

1. Ukuvuza kweSinyi kunye neentlungu Akuyonto Unokuba Nentloni Ngayo

"Ukuvuza kwe-bladder kuqhelekileyo," utsho uLauren Peterson, D.P.T., umnini kunye nomlawuli weklinikhi we-FYZICAL Therapy & Balance Centres yase-Oklahoma City. Ngelixa zixhaphakile, uPeterson uthi ukuvuza kudla ngokuba luphawu lokuba izihlunu zomgangatho we-pelvic zifuna ukuhoywa.

Kuyafana nentlungu ye-pelvic. "Ukwabelana ngesondo akufuneki kube buhlungu. Akufanele kube nzima ukufaka nokusebenzisa itampon," utshilo uPeterson. Amaxesha amaninzi, ukufunda ngokulula ukwenza izihlunu zomgangatho we-pelvic (ngaphezulu koko kamva) kwanele ukunceda, kwakhona. (Related: Izizathu ezisi-8 zokuba unokuba neentlungu ngexesha lokwabelana ngesondo)

Ingxaki ngemicimbi yomgangatho we-pelvic kukuba awunakufumana iimpendulo ozifunayo kugqirha wesintu. "Olunye uphando lubonisa ukuba ababoneleli bezempilo ababuzi imibuzo ephathelele ukungasebenzi kakuhle komgangatho we-pelvic (intlungu yesini okanye ukungabikho komchamo)," kusho uGelman. "Izigulana ezininzi aziziva zikhululekile ukuzisa ukuba umboneleli akabuzanga."

Yiyo le nto kufuneka: Izikhokelo zokuziqhelanisa neklinikhi yiAmerican College of Physicians zibonisa ukuba ulungiso lokuqala lonyango lokungasebenzi kakuhle komchamo kufuneka ibe sisihlunu somgangatho weplavic kunye noqeqesho lwesinyi. Kodwa uCynthia Neville, DPT, umlawuli wesizwe wezempilo ye-pelvic kunye nokuphila kakuhle kwi-FYZICAL Therapy & Balance Centers, uthi kumava akhe, oogqirha abaninzi baphatha ukuphazamiseka kwethambo lomqolo ngamayeza (cinga: ukuvuza kwesinyi kunye nokuqaqanjelwa sisisu, ukuqhinwa, okanye iintlungu).

Ukuba i-doc yakho ayikuniki ukuqonda okuninzi okanye ufuna uluvo lwesibini? Yenza uphando ngengcali yangaphantsi ye-pelvic (ungayifumana apha) enokukunceda ukuba uqonde kwaye uqeqeshe umgangatho wakho we-pelvic, ukuze ufunde indlela yokomeleza okanye yokuhlaziya izihlunu. (Idibeneyo: Umgangatho wePelvic Exercises Wonke uMfazi omele ayenze)

2. Ungeke Wenze i-Kegel ngokuchanekileyo

Ukuba umntu othile ukuxelele ukuba wenze i-kegel, akunjalo? Abanye abantu basetyhini banako, kodwa uphando lufumanisa ukuba ngamanye amaxesha, abasetyhini abaphenduli kuqeqesho lomlomo bodwa. Kulapho apho ugqirha wenyango womzimba angena khona. Ngomsebenzi wesandla kunye nezixhobo ezikhuthaza izihlunu zakho zomgangatho we-pelvic ukubonelela nge-biofeedback, i-pelvic floor therapist inokukunceda uqonde ukuba ungazisebenzisa njani ezi zihlunu. Uviwo olupheleleyo lunokunceda ekuqinisekiseni ukuba uyomeleza izihlunu ezibuthathaka kwaye ukhulula izihlunu ezixineneyo, ucacisa uPeterson.

Khawukhumbule nje: "Ii-Kegels ayifanelekanga kubo bonke abafazi abanokuqina ngokugqithiseleyo kwemisipha ye-pelvic de bazi ukuba bangaziyeka njani ngokufanelekileyo," utsho. "Ukuqhubeka nokuqinisa izihlunu ezigqithisiweyo kuya kuzenza zibe mbi ngakumbi iimpawu zabo."

I-BTW: I-Kegel echanekileyo ibandakanya izinto ezintathu, utshilo u-Isa Herrera, MSPT, CSCS, umsunguli wePelvicPainRelief.com: Umzimba ogcweleyo (indawo phakathi kwendoda yakho kunye nelungu lobufazi) kufuneka unyukele ngaphakathi, umngxunya wakho kufuneka ungene kwisivumelwano, kwaye ikhozo lakho kufuneka "nqwala." "Zonke kufuneka zenzeke ngexesha elinye kwindawo ye-pelvis engathathi hlangothi." (Inxulumene: Iibhola ezi-6 eziGqwesileyo zeKegel zesini esingcono)

Kananjalo, xa usebenzisa i-kegel, ufuna ukusebenza izihlunu zakho ezinzulu, izihlunu zesisu ezinqamlezileyo-kwaye ukunqande ukuthekelela ubuqaqawuli bakho. Ukungasebenzisi izihlunu zakho zesisu ngokwaneleyo okanye ukubamba izihlunu zakho zempundu kunokubangela uninzi lwabasetyhini ukungasebenzi kakuhle kwemisipha yomzimba, utshilo. Kuthetha ukuba awuvumeli izihlunu zakho zomgangatho we-pelvic ukuba zisebenze ngokufanelekileyo.

3. Okubaluleke ngakumbi, Kegels Hayi Wonke umntu

Njengoko kukhankanyiwe ngasentla, ayinguye *wonke umntu* odinga ukuqinisa umgangatho wabo we-pelvic ngee-kegels. "Abantu abaninzi kufuneka bagxile ekufundeni ukukhulula umgangatho wabo we-pelvic," kusho uGelman. "Umgangatho we-pelvic ufana naso nasiphi na isihlunu kwaye unokusebenza kakhulu. Ukuba ubambe ubunzima beepawundi ezingama-20 kwi-biceps curl ixesha elide kakhulu, umsipha uya kudinwa kwaye ungaqala ukwenzakala." Ukuba izihlunu zakho ze-PF zi-tight-aka hypertonic-ungaziva ubuhlungu be-pelvic, iintlungu ngexesha lokwabelana ngesondo, okanye ukungabikho komchamo. (Related: Izizathu ezisi-8 zokuba unokuba neentlungu ngexesha lokwabelana ngesondo)

"Kulaba bantu, into endiyithandayo nguHappy Baby," utsho uPeterson. (Lala ngomqolo iinyawo zakho zisemoyeni kunye neenyawo zakho kunye.) Ukuba oko kugqithise kakhulu, qala ngemilenze yakho emhlabeni kunye neenyawo zakho kunye, ucebisa. Ukufunda ukwenza ukuphefumla okufanelekileyo kwe-diaphragmatic, okanye ukuphefumla kwesisu, ikwayenye yamanyathelo okuqala onyango anokufundisa ngawo ukuba unemisipha eqinile yomgangatho we-pelvic. "Zininzi ezinye izinto endizinika abantu abanengxaki yokuqina kwithambo lomzimba ngokukhethekileyo kwimeko yesigulana," utshilo uPeterson.

Kwaye ayizizo iindawo onokuthi ucinge ngazo kwangoko, wongeza. "Amaxesha amaninzi imilenze yemilenze (i-hamstrings), i-front of the hips (i-hip flexors), i-buttocks (i-gluteal), kunye nemisipha enzulu ye-rotator yonke ifuna ukunweba kunye nokomelezwa. Kwakhona kubalulekile ukuba imisipha ye-hip kunye nezihlunu zesisu ezijikelezayo I-pelvis yonke iyimisipha 'esempilweni' ngokwenene, okuthetha ukuba zomelele kwaye zibhetyebhetye."

4. Okulungileyo Ukuhamba Kwamathumbu Matter

Ukuba konke uxhaswe okanye uzifumanisa uxinzeleleke kwindlu yangasese, yinto ekufuneka uyikhankanyile kwi-doc yakho, nayo. Ukuqunjelwa kunye nokutyhalwa kwamathumbu kunokubeka uxinzelelo olukhulu kumgangatho we-pelvic. Ngokuhamba kwexesha oku kunokukhokelela ekungasebenzini kakuhle, utshilo uGelman.

Ukutya okunempilo okunefayibha eninzi kunye ne-hydration efanelekileyo zombini zibalulekile ukugcina amathumbu esempilweni. Ungafuna ukuphinda uqwalasele indlela ohamba ngayo. Ukuba kwindawo efana ne-squat kubeka umgangatho we-pelvic kwindawo efanelekileyo yeNombolo 2, uyaphawula. Beka isitulo sesinyathelo phantsi kweenyawo zakho okanye ucinge ngemveliso efana ne-Squatty Potty.

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