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Uluhlu lwePelvic Floor ContractionsInkqubo yokusebenza ngokuphumelelayo - ingaba uzinzile i-core yakho, ubucebise i-biceps yakho, okanye uqinise imisipha - iya "kukhulula" imisipha ejoliswe ngokukodwa ukuze ikhule ngakumbi.
Kanye nje ne- abs yakho okanye i-biceps, imisipha yakho ye-pelvic idinga ukuzivocavoca. Ukugcina izihlunu zeplasvic ezinempilo kwaye ziqinileyo azikwazi ukuphucula ubulili kuphela, kodwa uncedo luphuhlisa umnqweno oqinileyo kunye nempilo ephilileyo, ngokunjalo
Ngokutsho kukaDkt. Pauline Chiarelli, u-physiotherapist, umcebisi welizwekazi, uprofesa, kunye nombhali weeNkcukacha zeManzi zaBaseTyhini: Ukuphilisa i-Incontinence , ungathatha amanyathelo ekujoliseni ukuqina kwemisipha yomzimba we-pelvic, kunye nokugcina amandla okuphila.
Ukwenza oku, kufuneka uqale uchonge izihlunu, uze uvavanye ngamandla kunye noxinezelo. Emva koko, banzima ukuba bahlome.
Kwaye ekugqibeleni, qhubeka nomsebenzi omhle ukuze ugcine amandla phezu kwexesha elide.
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Uluhlu lwePelvic Floor - ILizwi lokulumkisaUkuqhekeka komgangatho weplavic kukufakela imisipha yezantsi phantsi kwesikhokelo sangaphakathi nangaphezulu. Le yinto esenzayo sonke xa silawula iibilini zethu kunye nesibindi, kuquka ukuyeka ukuhamba komchamo.
Musa ukwenza ukukhangela kweplavic floor ngenkathi uphinda uchithe isisu sakho, ungasebenzisi ukuyeka ukuhamba komchamo njengento yokuqinisa imisipha yomzimba. Yisebenzise kuphela njengendlela yokufumana nokuvavanya imisipha (njengoko ichazwe kwisilayidi esilandelayo).
I-Chiarelli ichaza ukuba ubunzima be-bladder esebenzayo buya ngaphaya kolawulo lwe-muscular olwenziwa ngumgangatho we-pelvic (okanye nayiphi) imisipha. Nangona iimfumba zeplasvic zithinta ulawulo lwebladder, azikho uxanduva lwalo msebenzi wonke. Oku kuthetha ukuba ukuyeka ukuhamba komchamo njengomsebenzi oqhelekileyo kunokuthi utshintshe umsebenzi wakho wesilwanyana ngokubhetele, uthi.
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Fumana i-Squeeze yangaphakathiUkuyeka ukuhamba komchamo yindlela efanelekileyo yokufumanisa indlela iintlungu zeeplasvic zivakalelwa ngayo xa zivumelwano. Le nyathelo lokuqala ekudaleni nasekugcineni inkqubo yokuqiniswa komgangatho weplavic. Ukuba unako ukuyeka ukuhamba komlambo ngokupheleleyo kwaye ngokukhawuleza, ulungele ukuqalisa inkqubo yoqeqesho. Ukuba akunjalo, uvavanyo lomunwe oluchazwe ngezantsi luyakunceda ukuba uqaphele iimpazamo zakho zeplasvic. (Siza kusebenzisa olu vavanyo kwicandelo elilandelayo.)
Iintambo zePelvic Contractions - Abasetyhini
Faka iminwe emibili kwisini sakho kunye nesivumelwano.
Imilinganiselo yePelvic Floor - Men
Faka omnye ngomnwe kwi-rectum kwaye uqine imisipha yakho malunga nayo.
Xa ufumana ukungena kwakho kwangaphakathi, kuya kuziva ngathi ulwahlukileyo lokubethelela ukuhamba. Ukudweba ngaphakathi nangaphezulu malunga neminwe yakho efakiwe. Unokujolisa ukuzisa umsila wakho kunye nethambo lakho le-pubic ndawonye, kwaye ngelixa ungeke uqaphele oku kwenzekayo, ukusebenzisa umfanekiso ungase ufumane imisipha yakho yeplasvic ibe yintambo yokusebenza.
Ngelixa uqhuba lo vavanyo, qhubeka uphefumula-ukuphefumula kwakho ukuguqula indlela iisetyenzisi ezisetyenziswa ngayo, kwaye unqobe injongo yovavanyo.
Ezihlobene: Ukuphefumula nokuzivocavoca
Yiba nesibindi, isithintelo ovakalelwa kukuba sisincinci, kodwa xa unako ukufumana ukuqhekeka ulungele ukulungiselela inkqubo yokuqiniswa komgangatho we-pelvic.
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Qinisekisa amandla kunye nokunyamezela koMbane wePelvic ContractionsEli nyathelo luvavanyo lokuqina kwamathambo kunye nokunyamezela.
Okokuqala, zivavanye ngokwakho ubude bokuba ungabamba iqhekeza leplavic. Ukwenza oku, phinda uvavanyo lomunwe, kodwa ngeli xesha libale inani lemizuzwana ongayibamba imisipha kwi-inside encryption. Lo ngumlinganiselo wokunyamezela komzimba, okanye ixesha elingakanani umqolo wakho weeplasvic ungahamba ngaphambi kokuba uqale ukukhathala.
Emva kokuba uyazi ubude bexesha lezitho zakho zeplasvic zingakwazi ukunyamezela, uvavanyo olulandelayo lunamandla okuqhekeza. Ngamanye amazwi, zingaphi kwezi zincinci ongayenza ngaphambi kokuba umsizi uphelelwe amandla? Yenza uninzi lwabo njengoko unako. Bala njengoko uhamba kwaye uqaphele inombolo.
Isinyathelo sesithathu kukuyeka ukuphumla okungakanani ozifunayo phakathi kweentlawulo zakho.
Isinyathelo sokugqibela kumandla nokunyamezela ukuvavanya ukuvavanya ukusebenza ngokukhawuleza kwemisipha yomsila wemisipha yomzimba. Ukwenza oku ukwenza ngaphakathi ungaphaya ngokukhawuleza kwaye kunzima njengoko unakho, kwaye ubale inombolo ongayenza ngaphambi kokukhathala. Musa ukuyeka ukuphuka uze uyenze ngokusetyenzwa konke.
Yenza ingqalelo yonke le milinganiselo ukuze ubone indlela oqhuba ngayo kunye nenkqubo yokomeleza.
U-Chiarelli uncoma ukuba ubone i-continental urinary continent ukuba ungakhange ufumane ukubethelwa kwemisipha yakho yeeplasvic nanini na ngexesha lovavanyo.
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Inkqubo yoQinisekisa umgangatho wePelvicInjongo yeprogram yokuqiniswa komgangatho we-pelvic kukubamba i-10 ephuza i-slowly for 10 seconds each, izikhathi ezi-3-6 ngosuku. Kwakhona, kulungile ukuqala apho ulapho. Ngokubhala amanani ukusuka kuvavanyo lwakho, unako ukwandisa njengoko uhamba. Kuyinkinga yokuzibekela umngeni ukwenza iimpazamo ezininzi kunye / okanye ukwandisa inani lexesha obabambe ngalo.
Yomibini imisebenzi iya kubangela ukuba imisipha yomzimba ye-pelvic iyenzileyo, ngoko kukunyuka okanye zombini, kude kube ufikelele kwi-10 eqhutywe kwiimitha ezili-10 3-6 maxesha ngosuku. Phinda uvavanyo lweminwe zonke iintsuku ezimbalwa ukukunceda uqaphele inkqubela yakho. Xa uvavanyo lomunwe lubonisa ukuba imisipha yakho ye-pelvic yomelele, yongeza enye okanye imizuzwana emibini kunye / okanye ezinye iiprogram ezimbalwa kwiprogram yakho.
Nazi ezinye iiprogram ezisebenzayo ezinokunyusa imizamo yakho yokuqinisa umgangatho we-pelvic:
- Umsebenzi Wentsimbi
- Uthanga lwangaphandle lusetyenziswa
- Thatha iiBridges zakho ze-Hip kwiNqanaba elilandelayo
- Ukomeleza okuKhulu
- I-Hamstring ne-Low Back Fitness Fitness
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Ukugcinwa kwexesha loBomi beMihlaba ePelvicI-Chiarelli inezincomo ezininzi zokugcina iplasvic eqinile kwixesha lokuphila. Ukuba ukhumbule ukwenza, ukugcina amandla akho omgangatho we-pelvic angeke kuthathe ixesha elide kumhla wakho.
- Ngethuba xa useshazini yenza i-inner encrypted for 6 seconds. Qhubeka ukwenza ukucima ixesha elipheleleyo kwi-asha.
- Njalo xa ugqiba ukukhupha i-bladder yakho i-3 icinezela ngaphakathi, ubambe imizuzwana emihlanu nganye.
- Yenza iimpazamo zomzimba zeplasvic njengoko wenza uthando. Oku kuya kuphucula ubomi bakho besondo ngelixa kukunceda wakho umva!
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Iingcebiso kunye nokuqwalaselaAbantu abaninzi, ngokukodwa ekuqaleni kweprogram yabo, baya kuba neengxaki ezizahlula izihlunu zeplasvic ezivela kwezinye iimbumba zomlenze. Oku kuqondakalayo, njengoko izihlunu zangaphandle ze-hip zikhulu kwaye zinamandla.
Isiphambili sokuphumelela kukufunda ukuqaphela imvakalelo yezitho zeplasvic zentengiselwano, ngaphandle kwemisipha yomgubo. Ukususa imisipha yomgubo ukusuka kwintlangano ungayenza imivalo yeplavic ngenkathi umile imilenze yakho yahluke kwaye izithende zakho zikhulu kunokuba zinzwane zakho (isithuba sokutshatyalaliswa kweenyawo). (Kodwa musa ukwenza oku xa kunyusa intlungu yakho.) Emva kokuba unethemba lokuba unokwenza iziphambano zeplasvic ngaphandle kokusebenzisa izihlunu zakho, mhlawumbi uya kukwazi ukuzenza ngokufanelekileyo nasiphi na isikhundla ofuna.
Njengoko nayiphi na inkqubo yokuqhuba umsebenzi, ukuqala inkqubo yakho yokuqinisa umgangatho we-pelvic kunokuba ngumthombo onokubangela ukulimala, ukukhathala okanye ukukhungatheka. Yamkela ubungakanani benqanaba okhoyo ngoku kunye nokwakha ngokukhawuleza kodwa ngokuqhubekayo. Ukugcina ithrekhi yenani le-reps kunye nemizuzwana eqhutyweyo xa uhamba kuya kukuvumela ukuba ukwandise inqanaba lomngeni kwimpembelelo kunye nendlela ejoliswe ngayo kwiziphumo kwixesha elide.
Iindlela eziqhelekileyo ezaziwa ngama-pelvic floor are Kegels. Ukuzivocavoca okuchazwe apha yiyo.
Imithombo:
Ukuqeqeshwa kwemisipha yomgangatho wepelvic. I-MedlinePlus .Dec 2014. Kufumaneke ngo-Feb 2016.
I-Chiarelli, i-Pauline, yamanzi yamanzi: Ukuphilisa ukungabikho. Wallsend NSW Australia: uGeorge Parry. 2002.