Pelvic Floor Inodzidzisa Mukadzi Wese (Ane Pamuviri kana Asina) Anofanira Kuita

Zvemukati

• Iyo Yekutanga Kegel
• Yakawedzerwa Kegel
• Kubwaira
• Erevheta
• Ongororo ye

Yako pelvic pasi pamwe haisi yepamusoro pane yako runyorwa rwe "zvinhu zvekusimbisa," dai iwe usina kungova nemwana, asi teerera kumusoro nekuti zvakakosha.

"Iyo yakasimba pelvic pasi inobatsira kudzivirira incontinence uye inovandudza kugadzikana kwepakati yako," anodaro Rachel Nicks, doula, uye certified personal trainer anoshanda mubarre, HIIT, indoor cycling, Pilates, Hatha yoga, prenatal uye postpartum fitness. (Zvakaenderana: Ko Vagina Yako Inoda Rubatsiro Kuekisesaiza?)

"Vanhu vazhinji havazive kuti yako pasi yepelvic chikamu chemukati wako," anodaro Nicks. "Saka kana iwe usingazive mabatiro ako epamuviri, haugone kunyatsoronga, ita push-up kana chero kumwe kurovedza kunoenderana nekusimba kwepakati."

Chii, chaizvo, yako pasi yepelvic? Chaizvoizvo, inoumbwa nemhasuru, mitsipa, zvinyama, uye tsinga dzinotsigira dundira rako, chibereko, vagina, uye rectum, anodaro Nicks. Iwe unogona kusafunga nezvazvo, asi zvakanyanya kukosha kuve nechokwadi kuti muviri wako uri kushanda nemazvo.

Tisati tapinda munzira yekuita kuti pasi rako repachiuno rive rakasimba, zvakakosha kuti udzidze maitiro ekuritsvaga nekuzvitsaura. Kana iwe usina chokwadi chekuita izvi, Nicks anoti gara pachimbuzi nekuti unosungirwa kuti uzorore mune iyo mamiriro. Kubva ipapo, tanga weti uye wozomisa kuyerera. Imhasuru dzaunoshandisa kuti zviitike ndidzo dzinogadzira pelvic pasi uye dzinofanirwa kuvhurwa paunenge uchiita maekisesaizi ari pazasi. Ramba uchifunga kuti iyi pee trick ingori nzira yekuziva zvakanyanya izvo zvakaoma-ku-kuwana zvikamu zvemuviri wako, uye kwete chimwe chinhu chaunofanira kunge uchiita nguva dzese, Nicks anoyambira. Kubata mumurini wako kunogona kutungamira ku UTI uye zvimwe hutachiona. (BTW, izvi ndizvo izvo vara rako repee riri kuyedza kukuudza.)

Kamwe uine kuti inofamba pasi, unogona kudzidza kuti kurovedza izvi zvina kuti Nicks anopika kana totaura yakasimba uye akatsiga pelvic uriri.

Iyo Yekutanga Kegel

Sekuzorodza, Kegels ndiwo maitiro ekusimbisa uye kuzorodza mhasuru dzinoumba yako yepelvic pasi. (Unoda kumwe kujekeserwa? Heano wekutanga kutungamira kuna Kegels.) Unogona kuzviita izvi wakarara pasi, wakamira kana mutafura yepamusoro (wakarara nemusana nemabvi akakotama pa90-degree angle yakamisikidzwa pamusoro pehudyu), asi seimwe imwe chiitiko , kufema ndiko kwakakosha. "Unoda kufemera pamusoro pekuita uye kufemereka paunenge uchizorora," anodaro. Iwe unozokurumidza kuona kuti hazvisi nyore kuita saka kana ukaona uchinetseka tanga ne 4 kana 5 reps uye wovabata kwemasekonzi maviri, 2-3 kanomwe pazuva. Icho chinangwa chichava kusimuka kusvika gumi kusvika gumi nematanhatu nguva imwe neimwe.

Yakawedzerwa Kegel

Ichi chiitwa chinotsanangura nezve Kegel yekare asi chinoda kuti ubate tsandanyama dzako dzepelvic kweanosvika masekonzi gumi usati wasunungura. Nicks anokurudzira kupa izvi muyedzo mushure mekunge wanyatsoziva iyo yekare Kegel sezvo iri kunetsa. Iye zvakare anoratidzira kushanda nzira yako kusvika pairi nekuwedzera 1 sekondi kune yako inobata vhiki rega rega kusvika iwe uchikwanisa kusvina kwemasekondi gumi panguva. Dzokorora chiito ichi 10-15 nguva pamusangano, 2-3 kanomwe pazuva.

Kubwaira

Zvakafanana nekupuruzira panguva ye squats kana mapapu, chinangwa pano ndechekuita uye kusunungura mhasuru dzako dzepelvic pasi nekumhanya kweavhareji kubwaira kwemeso ako. Ita izvi 10-15 nguva, 2-3 kanomwe pazuva. "Kana iwe usingakwanise kuzviita nekumhanya chaiko, chimbodzikira," anodaro Nicks. "Hazvinetsi kuzvishandira."

Erevheta

Nezve kufambira mberi zvakanyanya, edza ichi chiuno chepamuviri chinokumbira iwe kuti uwedzere zvishoma nezvishoma kubatisisa kwako uye wozoburitsa zvishoma nezvishoma. "Ini ndinowanzoita izvi mune nhatu nyaya," anodaro Nicks. "Saka iwe unobata zvishoma, zvishoma uye zvishoma zvishoma kusvika wave pahombe yako wobva warega uchipinda mumatanho mamwe chete kusvika wasununguka zvachose." Kuburitswa kunowanzo kuve kwakaomesesa uye kwakaomera munhu wese. "Kwete kuti uore moyo, asi kana iwe uchiwedzera kudzidza kuita uye kuziva nezve pelvic core, kushoma kwekunze maekisesaizi aya achanzwa."

Ongororo ye