I-OT kunye nePelvic Floor Rehabilitation
Ukuphaphazela yingxaki endiyithandayo. Njengoko kunothusayo njengoko kukuvuza umchamo xa ugxuma, ukukrazula, ukugijima okanye ukuphakamisa, ndiyazi ukuba oko kwenzeka kuphela ngezinye izikhathi. Ewe, ngaphandle kokuba ndibanda okanye ndifuna ukuqhuba rhoqo.
Ingxaki elula ukuyibeka ngokuqhelekileyo. Kukho rhoqo umama onokumisa kunye naye.
Kwakhona kulula ukuthethelela. Ndiyakhumbula ukunyanzeliswa okukhulu komzimba wam phantsi kwexesha lokukhulelwa kunye nenyaniso evuzayo yinto yokugqibela esele isalathisa njengommangaliso omncinane.
Kodwa, ngoku ukuba umntwana wam unesi-2, ndiyazi ukuba isicwangciso "sokungazibali" sisebenza. Ndishiywe ndibuza ukuba ingxaki enzima kangakanani kwaye ukuba / njani ukujongana nayo.
Uphando olukhawulezayo lwe-intanethi lubonisa ukuba iinkcazo zeli ngxaki, ngokubizwa ngokuba yi-"stress incontinence," zizininzi. Kodwa, ndifumene icebiso malunga nento endiyenzayo yinyani kwaye ihlukene. Yenza i Kegels. Musa ukwenza iiKegels. Jonga umgqirha emva kwenyanga enye. Ukuzivocavoca kwaye kufuneka kuhambe ngokwemvelo.
Ndagqiba kwelokuba ndifikelele kuLindsey Vestal, onguhlobo oluthile lomsebenzi ogqirha kwi-pelvic. ULindsey wenza iindwendwe zendlu ukubiza abafazi bangaphambi kokuzalwa nabantwana baseNew York City.
Ngaba uhamba ngokutsha?
Okokuqala, ndandifuna ukwazi ukuba yikuphi ekutshintsheni ekubeni kulungele ukuthemba ukuba ingxaki iya kuhamba ngokuqhelekileyo ukuba ibe yinkcazo yesiqhelo sakho esitsha.
Umbuzo wokuqala uLindsey wandibuza ukuba ngaba ndibe ndisalusile. Ngexesha lokuncelisa umzimba wakho ukhulula amanqanaba aphantsi kakhulu e-estrogen kunye neprogesterone.
Ukuhla kwe-hormone kulandelelanisa umphumo wokuba umama uza kuba neethambo zakho zangasese-izicubu ziya kuncipha kwaye ziba nzima. Oku kunokudlala indima ekuphumeni.
Emva kokuyeka ukuncelisa iinyanga ezi-3-9, amazinga e-hormone aya kubuya ejwayelekile. Yilapho ufumana ithuba lokubona oko okuqhelekileyo okuza kubakho.
Ngoko ke, unyaka ukususela ekunceliseni ibele, oku mhlawumbi ingxaki engayi kuhamba ngokuqhelekileyo.
ULindsey wachaza ukuba nanini na emva kokukhulelwa, ukuvuza akufuneki ukuba kwamkelwe njengesiqhelo. "Ukuhamba kungabonakala, kodwa akuqhelekanga," watsho. "Xa umgangatho we-pelvic unobuthakathaka kwaye awukwazi ukuxhasa izakhiwo ngaphaya kwayo (kubonakala ngokukhupha), kuyithuba lokulibala. Kwaye umgangatho we-pelvic uyinto enye yengundoqo yakho. I-abs engezantsi, imisipha yomgudu, kunye ne-diaphragm yintloko yethu. Zonke ezi ndawo zingase zihlaziywe emva kokukhulelwa. Ukubuyiswa kwepelvic floor isithuba sokubuyisela le mimandla. "
Iziphumo zexesha elide lomgangatho wePelvic
Ngoko, ukuba le yinto yam yesiqhelo, umbuzo wam wesibini wawukho, ngaba yinto embi yengxaki? Ukuba ndikhe ndakhetha ukwenza nto malunga nayo, ngaba iya kuhlala ihamba phambili?
Ngengxoxo yethu, ndakhawuleza ndaqonda ixesha kunye noshintsho oluzayo emzimbeni wam alukho kwicala lam. Ukuba ndiyakhulelwa enye, inzuzo yesisindo, inkqubo yokuzalwa, kunye nokuguquguquka kwehommoni kuya kuphinda kugxininise uxinzelelo kwiimisipha ezisele zingekho.
Njengendlela yokufika kwesikhashana, amazinga e-estrogen aya kuphinda ahlawule, mhlawumbi abangela ukugqithisa kweempawu.
Nini Isikhathi Sokufuna Uncedo?
Umgulana weeplasvic unokunceda nakweliphi na indawo. Nangona kunjalo, ngamanye amaxesha ezinye izinto eziza emva kokubeletha / zobomi zihamba phambili, kwaye kulungile.
Ukwazi ixesha lomnxeba, ungakhetha ukulinda uze ubone ukuba ukuhamba kusemgangathweni emva kokuba unyamezelo luphelile. Enye indlela yayiza kubambelela ngenkuthalo kwinkqubo yoqeqesho yokubambisa iinyanga ezimbalwa kwaye ubone ukuba unokulungisa loo ngxaki.
Into ebalulekileyo ukuba uyikhumbule kukuba kukho iinketho ezikhoyo apho. Oku akusiyo imeko ofuna ukuhlala nayo. Unokusebenza ngokumisa ukuhamba kwawo.
I-Vestal ithi, "Ehlabathini eligqibeleleyo, ndiza kuzibona izigulane zam ngaphambi kokuba zibele ukubonelela ukuqeqeshwa ekuphumuleni umgangatho weplavic.
Ingozi ephantsi eyenzekayo, ukubuyiswa okungaphantsi okuza ku funeka kwenzeke. Xa kufikelele ekunakekeleni emva kokubeleka, ndiyayithanda imodeli yaseFransi, enika ubuncinane iseshoni enye yemigaqo-nkqubo yokuzinyamekela kunye nemfundo kunye nethuba lokukhenkcela ukuba ngaba kufuneka ukulungiswa kwakhona. "
Yintoni enokuyilindela kwiVavanyo
Enye yam i-hang-ups malunga nokufuna ukuvavanya kwakusenxunguphako. Ndandidla ingcamango yeengxaki kunye ne-speculum. ULindsey wandiqinisekisa ukuba ukuvavanywa kwiphilisi ye-pelvic isifo sengqondo.
"Abantu banokulindela ingxoxo enzulu," kusho uVestal. "Ndibuza malunga nembali yabo yezobugqirha, iimpawu, umsebenzi wabo kunye nebali lokuhambisa, kunye nemigangatho yabo yangaphambili yomsebenzi. Ndithatha imbono epheleleyo yempilo yabo yonke. Ndifuna ukumazi umxhasi wam kwaye ndibeke lula; kukho ubungozi obuchaphazelekayo ekuxubusha ezi zihloko. "
Uvavanyo oluphakathi nolwangaphandle lulandelayo. Ndivavanya zombini amandla kunye nokunyamezela kwemisipha yomzimba. Njengoko ubuyisela enye imisipha emzimbeni, kufuneka ukwazi ukukwazi ukwenza isivumelwano kunye nokugcina loo mqathango ukuze uwubuyise. "
Yintoni enokuyilindela kunyango
ULindsey unethuba lokubona izigulane ekhaya, ngoko unyango lunokudibaniswa kwisigulane sempilo yemihla ngemihla. Uhlobo lwenyango luyahlukahluka kwimeko nganye, kodwa ubuchule obuqhelekileyo bubandakanya oku kulandelayo:
- Biofeedback, okukuvumela ukuba ubone kwikhompyutheni yekhompyutheni ukuba zeziphi izihlunu ezifunyenweyo
- Ukuqeqeshwa kweMichanics yoQeqesho (ukuthabatha nokuthwala umntwana, umatshini we-crib, njl)
- Imfundo yeZempilo
- Ukukhutshwa kweMyofascial
- Indlela yokuPhila
- Ukubuyiselwa kweTisue
- Iprogram yoQinisekiso jikelele emva kokuzala, ugxininisa izinto ezinjengezithuba zengqesho, i-hip, ne-glute amandla
Inqaku kwi-Post-Natal Exercising
Ukuxutywa kwimiba yokuvuza kudla ngokuba ngumcimbi wokuzilolonga. Abantu bafuna ukwazi ukuba baqala ukuzisebenzisa ngisho nokuba iphantsi yabo yeplvic iphume. Kwabaninzi, ukuqhutyelwa komzimba kuhambelana nomnqweno wokuchitha iipounds zokukhulelwa.
I-Vestal icebisa, "Thatha ixesha lokujongana nomgangatho wokuqala weplavic." Xa uqhuba, u-4x ubukhulu bomzimba wakho kwisimo seplavic, ekhuphula inkqubo yokwelula nokwenza buthathaka kumgangatho weplvic. ukuhlaziywa kwiplasvic yakho, uya kuvuya kwinkqubo yokusebenza ngakumbi. "
Indlela yokufumana i-Rehab Specialist yePelvic Floor
Bobabini abachwephesha bezemisebenzi kunye nempilo bangaba iingcali zeplasvic. Kodwa kubalulekile ukuba uqaphele ukuba uqeqesho oluthile malunga nolu hlobo lonyango aluqhelekanga kwinqanaba le-grad.
Uya kufuneka ukufunwa kwiingcali eziye zafumana olunye uqeqesho. Ukukhangela kwe-Google elula kunokukunceda ufumane enye kwindawo yakho. Indawo ye-Physical Therapist Locator yinto enye.
U kufunda ngakumbi
- Continence Foundation yase-Australia
- UMbutho weSizwe welizwekazi
- Ibhulogi yeSebenzi yePelvis