4 Zvinhu Zvakakosha Kuziva Nezve Yako Pelvic Floor

Zvemukati

• 1. Kubuda kwedundira uye Marwadzo Hazvifanirwe Kunyadziswa
• 2. Unogona kunge Usiri Kuita Kegel Zvakanaka
• 3. Kunyanya Zvakakosha, Kegels Kwete yeVose
• 4. Kufambisa Ura Kwakanaka Nyaya
• Ongororo ye

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Kana iwe uri nepamuviri kana uine mwana, iwe ungangodaro wakanzwa zvese pamusoro peuriri hwechiuno chako, tsandanyama dzinotsigira nhengo dzepelvic (funga: dundira rako nechibereko) -tisingarevi nzira dzese dzekuzvara dzinogona kukanganisa padziri (mucheche achidzika nemugero wekuzvara, chero ani?). Asi mhamha handivo voga vanofanira kuva nehanya nemhasuru dzakakosha idzi.

"Sezvo urogynecologist, ndinoona vakadzi vazhinji vane pelvic pasi nyaya vasina kubata pamuviri," anodaro Lauren Rascoff, MD, mubatsiri purofesa uye urogynecologist paYunivhesiti yeColorado.

Uye kuva akagwinya hakuite kuti udzivirire kubva munyaya idzi. Kunyange zvinhu zvese kubva mukusagadzikana kwemahormone kune zvimwe zvirwere (endometriosis uye PCOS, semuenzaniso) kana hutachiona hunogona kutora chinzvimbo mumatambudziko epelvic pasi, kurovedza muviri zvine simba (kumhanya, semuenzaniso) uye kurema uremu (CrossFit), ese ari maviri anoisa kukosha kumanikidzira pane yako pelvic pasi, inogona kuwedzera njodzi yako yezvinetso uye kusashanda zvakanaka kwepelvic floor. Ndipo apo mhasuru dzepelvic pachezvadzo dzinenge dzakanyanyisa kushanda kana kusaita basa, anotsanangura Rachel Gelman, DPT, wepelinha pasi kiriniki nyanzvi muSan Francisco. Uye kana usiri kushandisa tsandanyama idzi nemazvo-pamwe une mamiriro ekumira kana kurarama wakagara-unogona kuve panjodzi yekushomeka, uyezve chirwere.

Kutaura zvazviri, anenge mukadzi mumwe chete pavakadzi vana munyika muno anogona kutambura nezvinozivikanwa sechirwere chepelvic floor, boka remamiriro ezvinhu anokanganisa tsandanyama dzepelvic uye zvinogona kukonzera zviratidzo zvinosanganisira weti incontinence, kushaikwa kwekudzora dundira, kunetsa nemudumbu. kufamba, kurwadziwa kwepamuviri, uye kunyangwe nhengo yemukati inowedzera.

Dambudziko nderei? Vakadzi vazhinji havazive kwekutangira kana zvasvika pakudzidza maitiro ekudzora mhasuru. Sezvineiwo, zviri nyore kupfuura zvaunofunga. Uye kana uchinge wajairana nePF yako, unozowedzera simba repakati, kutumira zviratidzo zvinonetsa kurongedza, uye kuvaka muviri wakasimba unokodzera zviitiko zvako zvezuva nezuva.

Pano, izvo nyanzvi dzinoda kuti iwe uzive nezve idzi dzakakosha mhasuru.

1. Kubuda kwedundira uye Marwadzo Hazvifanirwe Kunyadziswa

"Kubuda kwedundira kwakajairika," anodaro Lauren Peterson, D.P.T., muridzi uye director director weFYZICAL Therapy & Balance Centers yeOklahoma City. Kunyange zvadziri zvakajairika, Peterson anoona kuti kuvuza kunowanzove chiratidzo chekuti tsandanyama dzako dzepelinha dzinoda kutariswa.

Zvakafanana zvinoenda kurwadziwa kwepamuviri. "Zvepabonde hazvifanirwe kunge zvichirwadza. Hazvifanirwe kunge zvakaoma kuisa uye kushandisa tampon," anodaro Peterson. Nguva zhinji, kungo dzidza mashandisiro emhasuru yako yepelvic (zvimwe pane izvo gare gare) zvakaringana kubatsira, futi. (Yakabatana: 8 Zvikonzero Nei Uchigona Kurwadziwa Panguva Yezvepabonde)

Dambudziko nenyaya dzepelvic floor nderekuti unogona kusawana mhinduro dzauri kutsvaga kubva kuna chiremba wechivanhu. “Dzimwe tsvakurudzo dzinoratidza kuti vatapi vehutano havabvunze mibvunzo ine chekuita nekusashanda zvakanaka kwepelvic (kurwadziwa nebonde kana kuti weti),” anodaro Gelman. "Varwere vazhinji havanzwi vakasununguka kuunza iyo kana mupi asingabvunze."

Hezvino chikonzero nei uchifanira: Kiriniki yekudzidzira nhungamiro neAmerican College yeVarapi inoratidza kuti mutsetse wekutanga wekurapa kusagadzikana kweweti kunofanirwa kuve wepelvic pasi mhasuru uye kudzidziswa kwedundira. Asi Cynthia Neville, D.P.T., mutungamiri wenyika wehutano hwepelvic uye hutano hwakanaka paFYZICAL Therapy & Balance Centers, anoti mune zvakaitika kwaari, vanachiremba vakawanda vanobata zvirwere zvepelvic nemishonga (funga: nekuda kwekubuda kwedundira uye kusagadzikana, kuvhara, kana kurwadziwa).

Kana chiremba wako asingakupi nzwisiso yakawanda kana kuti iwe uchida maonero echipiri? Ita tsvakurudzo pamusoro penyanzvi yepasi pechiuno (unogona kuwana imwe pano) inogona kukubatsira kunzwisisa uye kudzidzisa pelvic yako pasi, kuitira kuti udzidze kusimbisa kana kuzorora mhasuru. (Yakabatana: Pelvic Floor Exercises Mukadzi wese Anofanirwa Kuita)

2. Unogona kunge Usiri Kuita Kegel Zvakanaka

Kana mumwe munhu akakuudza kuti uite kegel, waigona here? Vamwe vakadzi vanogona, asi tsvakurudzo inoona kuti dzimwe nguva, vakadzi havapindure kurairo yemashoko chete. Ndipo panopinda murapi wepilvic floor. Kuburikidza nezvose zviri zviviri basa remaoko nemidziyo inosimudzira tsandanyama dzepelvic yako ichipa biofeedback, pelvic floor physical rapist inogona kukubatsira kunzwisisa mashandire emhasuru idzi. Kuongorora kwakazara kunogona kubatsira zvakare kuona kuti uri kusimbisa mhasuru dzisina kusimba uye nekuregedza mhasuru dzakanyanyisa kuomarara, anotsanangura Peterson.

Ingo rangarira: "Kegels haina kukodzera kune vanhukadzi vese vane yakanyanyisa-kusimbisa mhasuru yepelvic pasi kusvikira vaziva nzira yekuisiya yakadaro zvakanaka," anodaro. "Kuramba uchiomesa mhasuru dzakanyanya kunowedzera kunowedzera zviratidzo zvavo."

BTW: Kegel chaiyo inosanganisira zvinhu zvitatu, anodaro Isa Herrera, MSPT, CSCS, muvambi wePelvicPainRelief.com: Muviri weperineal (nzvimbo iri pakati pe anus yako nesikarudzi) inofanira kukwira kumusoro uye mukati, anus yako inofanira kubatirana, uye clitoris yako inofanira kusimuka. "nod." "Dzese dzinofanirwa kuitika panguva imwe chete munzvimbo isina kwayakarerekera pelvis." (Yakabatana: Iwo matanhatu Akanakisa Kegel Mabhora Ekurara Bonde)

Zvakare, kana iwe kegel, iwe uchida kunge uchinge uchishanda yako yakadzika ab tsandanyama, iyo inopinduka yemudumbu mhasuru-uye dzivisa kubvumirana yako glutes. Kusashandisa tsandanyama dzemudumbu zvakakwana kana kubata mhasuru dzako dzechiuno kunogona kukonzera vakadzi vazhinji pelvic floor mhasuru kusagadzikana, anodaro. Zvinoreva kuti hausi kubvumira tsandanyama dzako dzepelvic kuti dzishande nemazvo.

3. Kunyanya Zvakakosha, Kegels Kwete yeVose

Sezvambotaurwa pamusoro apa, kwete * munhu wese * anoda kusimbisa pasi ravo repachevhe nekegels. "Vanhu vazhinji vanofanirwa kuisa pfungwa pakudzidza kuzorodza napo," anodaro Gelman. "Iyo yepelvic pasi yakafanana nechero imwe mhasuru uye inogona kushanda zvakanyanya. Ukabata 20-paundi uremu mubiceps curl kwenguva refu, mhasuru ichaneta uye inogona kutanga kukuvara." Kana tsandanyama dzako dzePF dzakasimba-aka hypertonic-iwe unogona kunzwa kurwadziwa kwepelvic, kurwadziwa panguva yebonde, kana weti kana bowel incontinence. (Yakabatana: 8 Zvikonzero Nei Uchigona Kurwadziwa Panguva Yezvepabonde)

“Kuvanhu ava, chandinonyanyofarira ndechekuti Happy Baby,” anodaro Peterson. (Rara nemanhede tsoka dzako dziri mudenga uye tsoka dzako pamwe chete.) Kana zvakanyanya kunyanyisa, tanga nemakumbo ako pasi uye tsoka dzako pamwe chete, anodaro. Kudzidza maitiro ekuita kufema kwakakodzera, kana kufema kwedumbu, ndeimwe yematanho ekutanga murapi angakudzidzisa kana iwe uine tsinga dzemukati wepelvic. "Kune kazhinji kumwe kutambanuka kwakawanda kwandinopa kune vanhu vane hosha dzakaomarara dzepelinha dzakanangana nenyaya yemurwere iyeye," anodaro Peterson.

Uye hadzisi chete nzvimbo dzaungango funga nezvazvo, anowedzera. "Kazhinji nguva iyo misana yemakumbo (hamstrings), kumberi kwechiuno (hip flexors), magaro (gluteal), uye mhasuru dzakadzika rotator zvese zvinoda kutambanudzwa nekusimbiswa. Zvakakoshawo kuti mhasuru dzehudyu nemhasuru dzemudumbu zvakakomberedza chiuno chose "nyama" dzakanaka, zvichireva kuti dzose dzakasimba uye dzinoshanduka. "

4. Kufambisa Ura Kwakanaka Nyaya

Kana iwe mese wakatsigirwa kana kuzviwana uchinetsekana pachimbuzi, ndicho chinhu chekutaura kune wako doc, futi. Kuzvimbirwa nekusundira ura kufamba kunogona kuisa kumanikidza kwakawanda pasi pechiuno. Nekufamba kwenguva izvi zvinogona kukonzera kusagadzikana, anodaro Gelman.

Chikafu chine hutano chine fiber yakawanda uye yakanaka hydration zvese zvakakosha kuchengetedza ura uine hutano. Iwe ungangoda kana kufungisisa kuti unoenda sei. Kuve mune squat-kunge chinzvimbo kunoisa iyo pelvic pasi munzvimbo yakanakisa yeNhamba 2, anodaro. Isa chitsiko chetsoka pasi petsoka dzako kana funga chigadzirwa seSquatty Potty.

Ongororo ye