Zvinoshamisa Pelvic Perks dzekukoira muShower

Zvemukati

• Ongororo ye

Ko kukoira mushower kuve yako nyowani yekuenda-to kegel kufamba? Sekureva kwaLauren Roxburgh-fascia uye chimiro chakabatanidzwa nyanzvi yakataurwa mune ichangopfuura Goop chinyorwa - mhinduro ndihungu. (Ko Kudongorera MuShower Zviri Nani Nenzvimbo?)

Roxburgh inoratidza kuenda Nha. 1 uchigara wakashomeka mushawa. Kana iwe uchida mufananidzo wepfungwa, fungidzira uchienda kuchimbuzi musango. "Kana iwe uchikwenya kuita weti kwete kugara wakananga kuchimbuzi, unobva wabata pelvic yako pasi uye inotatamuka nemanzwi," Roxburgh anotsanangura. Izvi zvinobvumirawo kuti zvive nyore, kukanganisa, kubviswa, sezvo urethra yako inonangwa yakananga pasi kana iwe wakagara pachimbuzi, apo kazhinji painotenderera.

Mushure mekunzwa izvi, takave neboka rose remibvunzo. (Izvi ndezvechokwadi here? Zvinoshanda sei?) Saka takabvunza vaviri docs zvese nezve pelvic pasi uye kana, uh, kubuda squat mumvura yekugezera kunogona kunyatsoisimbisa.

Chii chinonzi Pelvic Floor?

Chii ichi chakavanzika seti yemamhasuru, uye nei tine hanya? Zvakanaka, pasi pepelvic yako inzvimbo yemhasuru uye matishu inoisa pasi pechiuno. "Tsinga dzemukati wepelvic dzinoshanda zvakasiyana," anodaro ob-gyn Kecia Gaither, M.D, uye Director wePeratalatal Outreach kuMontefiore Medical Center uye Albert Einstein College yeMishonga muBronx, NY. "Inobata nhengo dzechiuno munzvimbo yadzo, sechibereko uye dundira; zvinokubatsira kubata weti yako uye tsvina, zvinobatsira pakuita zvepabonde; uye inosimbisa majoini anobatanidza."

Uye nzvimbo iyoyo haina kunyatsogadzirwa nesimbi; nekufamba kwenguva, kukosora kusingaperi, kusaita basa, uye (kazhinji) nhumbu, pasi pechiuno chinopera simba, anodaro Gaither. Funga nezve pasi pechiuno sechando, anokarakadza Fahimeh Sasan, mutevedzeri wapurofesa wekubereka, gynecology, uye sainzi yekubereka paIcahn Chikoro cheMishonga paGomo reSinai. Paunenge uchiri mudiki-uye kazhinji usati wabata nhumbu-iyo hammock yakasimba uye yakasimba, ine rutsigiro rukuru rwechimiro. "Nekufamba kwenguva uye nepamuviri, zvakadaro, iyo hammock inotanga kukanyauka nekupera simba - nekudaro unokwanisa kuona kuti nzvimbo dzekare dzematomu dzinonyudza kana kuseka kubva mukushandisa," anotsanangura.

Nei Uchifanira Kuisimbisa?

Kuita kuti zvivakwa izvi zvirambe zvakasimba kwakakosha, anodaro Sasan. Iyo isina kusimba pelvic pasi inogona kutungamira kune nyaya senge weti uye fecal kusagadzikana (AKA kugona kuchengetedza kutonga pamusoro pechidzitiro chako uye ura). Izvo zvinogona zvakare kutungamira kune uterine uye kusangana nekutsi kwemukadzi kunowedzera nekufamba kwenguva, kunoitika kana mhasuru nemarunda munzvimbo yepelvic zvichishaya simba zvekuti havakwanise kutsigira chibereko. Izvi zvinokonzeresa kuti chibereko chitsvedze pasi mukati memukadzi uye kubuda, uye zvinogona kukonzera nyaya senge maronda kana kubuda kwedzimwe nhengo, senge rectum.

Uye zvakare, toning iyo yepelvic pasi ingangotungamira kune bonde riri nani. Sezvo iyi mhasuru inobvumirana zvakasarudzika panguva yekupedzisira, iwe unotora ako orgasms kumusoro notch nekudzika kwekunzwa-uye zvese zvichave zvakanyanya kusimba pazasi zvakare, izvo izvo murume wako achada.

Dzokera kuShower ...

Isu tavimbisa kuti iwe unofanirwa kusimbisa yako yepasviro pasi ... asi pane chaicho chakanakira kuburitsa squat kuti utarise pasi pemvura inoyerera? Nenzira yokufungidzira, hungu, anodaro Jenny M. Jaque, M.D., mutevedzeri wapurofesa paKeck Hospital paYunivhesiti yeSouthern California. Asi mapeks acho ane zvishoma zvokuita nepee pachayo: "Mukadzi anofanira kusquat kuti weti amire kuti arege kuzvikoira, uye chiito chekukwenya chinosanganisira kukwenya. Idzi tsandanyama dzinobata pasi pechiuno chese, kusiyana nekuita chete. kegel kurovedza muviri, iyo inonyanya kutarisa kune imwe tsandanyama-iyo pubococcygeous-iyo inomisa kuyerera kwerini .Kudongorera munzvimbo yekusvotesa kunoderedzawo kudzikira kwekumanikidza kwaunoda kuti utange kuyerera kwako, izvo zvakare zvinobatsira kuchengetedza yako pasi yepelvic kubva mune ramangwana. kuwanda. "

Mamwe edu maviri maHTML anongokurudzira ako ekutanga kegel kurovedza muviri. "Apa ndipo paunobata pasi pechiuno chako-chiito chimwe chete chaungaita paunenge uchiedza kubata weti yako kana kufamba kwemukati mukati. Bata clench kwemasekonzi gumi, zorora, uye dzokorora," Sasan anotsanangura. "Maekisheni eKegel anosimbisa mhasuru dzepasi uye inobatsira kudzikisa kupera simba uye kupera simba."

Sasan anoti unokwanisa, uye unofanirwa, kuita ichi chiitwa mazana ezuva pazuva. Chikamu chakanakisa? Iwe unogona kuita kegel maekisesaizi chero kupi zvako, sezvo pasina anoziva kuti uri kuzviita! Paunonyanya kuita kegels, panosimba pevhu rako, izvo zvinobatsira nenyaya senge weti kusagadzikana-kunyanya paunenge uchikura, sezvo mhasuru idzodzo nezera.

Uye nezve nyaya yehutsanana yakakomberedza kudonha mushawa? Kunze kwekunge iwe uine hutachiona senge UTI, weti haina kuchena, saka hapana zvakawanda zvekushushikana nazvo ipapo. Izvo iwe zvaunoita neruzivo irwo-izvo ndezvauri kusarudza!

Ongororo ye