Vagina Yako Mushure mekusununguka Haisi Kuvhundutsa Sezvaunofunga

Zvemukati

• Kushamisika! Yako yepilvic pasi imhasuru uye inoda kurovedza muviri
• Chii kunyange chakaita pasi pechiuno?
• Iyo pelvic pasi izere nezvishamiso. Hezvino izvo zvaunoda kuziva
• 1. Postpartum kusazvibata ndizvo zvakajairwa - asi kwenguva pfupi chete
• 2.Kashoma kwazvo kuti iwe uve 'wakasununguka' mushure mekuita mwana
• 3. Perineal pain yakajairika, asi hazvireve kuti zvakanaka
• 4. Kegels haisi imwechete-saizi-inokodzera-yese mhinduro
• 5. Bonde harifanirwe kurwadza mushure mekunge wapora
• 6. Zviratidzo zvekunyevera zvinogona kunyarara
• 7. Pelvic pasi kurapwa kwemuviri kuri padhuze asi hakufanirwe kunge kuchikanganisa
• 8. Unogona kuona pelvic floor Therapist pasati paita dambudziko
• Vabereki chaivo vanotaura

Izvo zvese zvinotanga neako pelvic pasi - uye isu tinokuudza iwe zvese zvaunoda kuti uzive. (Spoiler: Tiri kuenda kupfuura Kegels.)

Mufananidzo naAlexis Lira

Ndiri kuzokuridzira pfungwa dzako. Wagadzirira Here?

Hauna kuitirwa kuti udzore wega kwehupenyu hwako hwese mushure mekuita mwana.

Chinhu chakajairika kurega - kana pamwe, zvakakodzera, yambiro - inotaurwa kune vanhu vane nhumbu: Iva nemwana uye gadzirira kugashira hupenyu hwenyika dzakakanganiswa, pakati pezvimwe zvisingadiwe. Iko kufunga kwekufungidzira kuve kwekuti kuzvara kunokutorera iwe kune yakapwanyika pelvic pasi uye ndizvo kuti zviri sei.

Zvakanaka, nhau dzakanaka, iyo yakakura mafuta NOPE.

Kushamisika! Yako yepilvic pasi imhasuru uye inoda kurovedza muviri

Ikozvino, kune zvakawanda zvibairo zvepanyama izvo muviri uchapfuura nekukura uye kuzvara mwana. Uye dzimwe nguva, nekuda kwekuzvitakura, kushungurudzika kwakanangana nekusununguka, kana mamwe mamiriro aripo, mhedzisiro yekuzvara icharamba iine munhu wekuzvarwa kupfuura chikamu chepashure pekusununguka. Zvichida zvehupenyu hwese.

Nekudaro, ye kunyanya zvisina kuomeswa kusangana nekutsi kwemukadzi uye kuendesa kwekubvisa, iyo pfungwa yekuti iwe uchazviongorora nekuseketa kana kukosora ingano - uye inokuvadza ipapo. Iwe hauzove uchirovera nguva dzose, kana kuti haufanire kunge uine kurapwa kwakatsaurirwa kune yako pelvic pasi.

Maona, pasi pechiuno chakafanana nechero imwe mhasuru mumuviri wako (asi nzira inotonhora nekuti inobata sh t toni rebasa repamusoro). Tora kupfuura iyo yese "yakabatana-kune-yako-nyini" squeamishness, uye iwe unotanga kuona kuti inoita, inopora, uye inokodzera kutariswa senge, toti, bicep kana ibvi.

"Uriri hwechiuno chikamu chakakosha kwazvo chemuviri wedu, kunyanya kuvakadzi," anodaro nyanzvi yezvehutano hwemadzimai Ryan Bailey, PT, DPT, WCS, muvambi weTarisiro yePelvic Health muNew Hampshire. "Munhu wese anofanira kuiziva, kunyange asati abata pamuviri."

Nezvo zvakati…

Chii kunyange chakaita pasi pechiuno?

Yako pelvic pasi iri, muchidimbu, inoshamisa. Iyo inogara sando hamoku mukati meyako nharaunda nzvimbo, ichibatanidza kune yako dundira, urethra, vagina, anus, uye rectum. Dundira rako, ura, uye chibereko zvinogara pairi, uye crisscrosses kumberi-kumashure uye kuseri-kune-parutivi kubva kubhonzo rako repabic kusvika kumuswe.

Inogona kufamba kumusoro uye pasi; dzora kuvhura nekuvhara urethra yako, nyini, uye anus; uye iine hupfumi hwehukama hwekubatanidza matissue uye fascia.

Mune mamwe mazwi, iBFD. Iwe unobata yako pasi yepelvic paunotarisa, kunyura, kuita bonde, orgasm, kusimuka, kugara pasi, kurovedza muviri - chero zvese. Uye zvakakanganiswa zvakanyanya nehuremu hwepamuviri nekushungurudzika kwekuberekwa kwemukadzi (kana kusundira pamberi peC-chikamu chisina kurongwa), painotambanudza, ichisimudza, uye ichiona kukuvara kwenyama yakapfava.

Iyo pelvic pasi izere nezvishamiso. Hezvino izvo zvaunoda kuziva

1. Postpartum kusazvibata ndizvo zvakajairwa - asi kwenguva pfupi chete

Tichifunga nezve rwendo rwako rwepelinha rwave uine nhumbu uye kubereka, ichave isina kusimba mushure mekuzvara. Nekuda kweizvozvo, unogona kunetseka kubata mumuti wako, kunyanya kana uchiseka kana kukosora, kweanosvika mavhiki matanhatu ekuberekwa, anodaro Erica Azzaretto Michitsch, PT, DPT, WCS, mubatsiri weSolstice Physiotherapy muNew York City.

Kana iwe ukachengetedza kukuvara, kana uine wechipiri-degree kubvaruka kana zvimwe, iwe unogona kusangana nekusagadzikana kwemwedzi mitatu mushure mekusununguka. “Tinoda kuti zviitike here? Kwete, ”anodaro Bailey. "Asi zvinogona kudaro." Kana pasina kubvaruka kana kukuvara kwakananga kune pelvic pasi, "panofanirwa kunge pasina peeing yemabhurugwa" nemwedzi mitatu.

2.Kashoma kwazvo kuti iwe uve 'wakasununguka' mushure mekuita mwana

Pfungwa yekuti iwe "wakasununguka," haisi kungogumbura, kutya zvepabonde. Zviri kukiriniki zvisiri izvo! “Kashoma kuti munhu ave 'akasununguka' mushure mekuzvarwa. Inzwi rako repakati pepilvic rakatokwirira chaizvo, "anotsanangura Kara Mortifoglio, PT, DPT, WCS, mubatsiri we Solstice Physiotherapy muNew York City.

Tsinga dzemukati wepelvic dzakareba panguva yekuzvitakura uye dzakatambanudzwa nekuzvara. Nekuda kweizvozvo, "mhasuru dzinowanzo sunga mukupindura," mushure mekuberekwa Mortifoglio anodaro. Kuwedzeredzwa kusundidzira, kubvarura, kusona, uye / kana episiotomy inongowedzera kusagadzikana, nekuwedzera kuzvimba uye kumanikidza kunzvimbo.

3. Perineal pain yakajairika, asi hazvireve kuti zvakanaka

Kune akawanda marudzi akasiyana ehurombo husingaite munhu aanogona kusangana nawo panguva yekuzvitakura uye mushure mekusununguka. Sekureva kwaBailey, chero kurwadziwa kunogara kwenguva refu kupfuura maawa makumi maviri nemana panguva yekuzvitakura - kunyangwe zvikangoitika nechero kufamba - hakugamuchirwe uye kunofanirwa kutariswa. Postpartum, iwo mutsara wenguva unonyanyisa kupiwa huwandu hweanosiyana.

Zvakachengeteka kutaura kuti mushure mekunge wapora uye uchitangazve kuita zvakajairika (ish) zviitiko, chero kupi kubva kumavhiki kusvika kumwedzi yakati wandei mushure mechecheche, kurwadziwa kusingaperi uye kusagadzikana hakufanirwe kuregererwa.

Taura neyako OB-GYN uye / kana tungamira wakanangana nemurapi wepelvic wepasi anozivikanwa ane hutano muhutano hwepelvic. (Chokwadi, kune maPT ane hunyanzvi muhudyu, sezvakaita mamwe maPT mumapfudzi, mabvi, kana tsoka. Zvakawanda pane izvi pazasi!)

4. Kegels haisi imwechete-saizi-inokodzera-yese mhinduro

Iye zvino, nekuda kwekushamisika kukuru kwezvose: Kegels haisi yekugadzirisa mashiripiti. Muchokwadi, ivo vanogona kukuvadza zvakanyanya kupfuura zvakanaka, kunyanya kana iriyo chete nzira yauri kubatirira pasi rako repachiuno.

"Kana iwe uine kushushikana kudiki kusagadzikana, uye ukaudzwa kuti, 'Enda unoita Kegels,' izvo hazvina kukwana," anodaro nyanzvi yevakadzi vehudyu pelvic Danielle Butsch, PT, DPT, yePhysical Therapy & Sports Medicine Centres muConnecticut. “Vanhu vazhinji vanoda kudzika-tsika, kwete kukwidza-chitima. Iwe unofanirwa kusunungura matissue uye kuita rimwe basa remaoko [kuti uzorodze iro]. Haudi [varwere] Kegeling kure. "

Anowedzera achiti, “Kunyangwe Kegels vari zvakakodzera, hatingazomboti, 'Ingoita Kegels.' Hatirape chero chinhu zvimwe zvakadaro. ”

Semuenzaniso, kana iwe uine yakasimba quad, iwe ungangoramba uchichisimbisa? Zvirokwazvo kwete.

“Dzimwe nguva unoda kusimbisa, asi dzimwe nguva unotofanira kutambanudza. Pasi pechiuno chako hapana musiyano, zvinongonetsa kusvika, ”anodaro. “Zvinonetsa zvikuru. Vakadzi vanonzi vaite maKegels. Uyezve, kana izvozvo zvikasashanda, vanopihwa kuvhiyiwa kwedundira. "Panenge paine nzvimbo yakakura kwazvo pakati pezvisarudzo zviviri izvi, uye ndipo panogara [pevhu"). "

5. Bonde harifanirwe kurwadza mushure mekunge wapora

Pazasi mutsara, iwe unofanirwa kuve wakagadzirira. Uye kana "kugadzirira" kuri, kuri kuzviisa pasi. "Vanhu vanonzwa kumanikidzwa kwakanyanya [kutangazve bonde mushure mekuita mwana], asi ruzivo rwemunhu wese rwakasiyana zvakanyanya uye munhu wese anorapa zvakasiyana," anodaro Azzaretto Michitsch.

Kunze kwekuoma kwakanangana nehormone (chaipo mukana), kubvarura uye / kana episiotomy kunogona kukanganisa nguva yekudzikama uye nyaradzo, uye zvinyama zvinyoro zvinogona kukonzera kurwadziwa kwakanyanya nekuiswa.

Dzese idzi mamiriro ezvinhu anogona uye anofanirwa kutariswa nepelvic pasi panyama murapi. "Iyo pasi pechiuno inofanira kuzorora kuitira kuti ibvumidze chero rudzi rwekupinza," Azzaretto Michitsch anodaro. Inobatanidzwawo neegasm. “Kana tsandanyama dzepakati pechiuno dzakanyatsomira kana kuti dzine mhasuru dzakakwira, unogona kuita dambudziko rekuita manyiminya. Kana mhasuru dzisina kusimba, kupinza kwaisazove dambudziko, asi kuguma kunogona kuva, "anowedzera.

6. Zviratidzo zvekunyevera zvinogona kunyarara

Pelvic pasi kukuvara kana kushomeka kwepasviro pasi tsandanyama hazviwanzo kuratidza zvakafanana nzira. Chete muzviitiko zvakanyanyisa ndipo paunozoona hernia kana kunzwa kuwanda kana uchipukuta.

Mushure memavhiki masere mushure mekuberekwa, bhuku musangano neOB-GYN yako kana uine chimwe chezviratidzo zvinotevera:

• kunzwa kwekuremerwa munzvimbo yako yepineal
• kumanikidzwa munzvimbo yako yepineal
• iko kunzwa kwekugara pane chimwe chinhu kana iwe uchigara asi hapana chiripo
• kubuda mushure mekudongorera
• kunetseka kuita weti
• kuputirwa kwakachengetedzwa
• kunetseka kupfuudza ura kutenderera kunyangwe paine nyoro uye isina kuumbika

7. Pelvic pasi kurapwa kwemuviri kuri padhuze asi hakufanirwe kunge kuchikanganisa

Ndinoziva, ndinoziva, ndinoziva. Iyo pelvic pasi PT inoda kushanda pane yako yepelvic pasi kuburikidza neyako friggin 'nyinyo uye ndiwo marudzi ese eanoshamisa / anotyisa / akasimba. Ndicho chipingamupinyi chikuru kune iyo pelvic pasi iri kutaurwa nezvayo uye kurapwa senge dzimwe mhasuru mumuviri wako.

Kana iwe uine hanya, zvakadaro, ziva izvi: Hazvina kufanana nekiriniki bvunzo. Iko hakuna speculum kana matochi.

"Chinokatyamadza isu chatinowana chiyero chimwe chekuongorora," anodaro Butsch. Nenzira iyoyo, "tinokwanisa kuongorora kuti wakasimba zvakadii uye kuti unokwanisa kubata chibvumirano kwenguva yakareba sei - simba rako uye nekutsungirira - uye tinoongororawo kuti unokwanisa sei kuzorora."

Chinyorwa chekurapa chinosanganisira kuiswa kwemunwe, asi pelvic PT inogona zvakare kushanda newe pane zvemuviri kurovedza muviri, maitiro ekuona, uye kufamba kwemuviri / mamiriro zvichienderana nezvinodiwa.

8. Unogona kuona pelvic floor Therapist pasati paita dambudziko

Kana iwe ukavhiyiwa papfudzi, waizoenda kumba here mushure, DIY yako kupora, uye chete kuona chiremba kamwechete vhiki nhanhatu mushure? Zvirokwazvo kwete. Iwe unodzosera kwevhiki kana maviri wobva watanga nzira yakaoma yekurapa kwemuviri.

"Vanhu vanomhanya marathon vane hanya zvakanyanya kupfuura vakadzi mushure mekubereka," Bailey anodaro. “Wese munhu anofanira kutsvaga murapi wechiuno [mushure mekuzvarwa] nekuda kwekuchinja kukuru. Zvinoshamisa kuti muviri wedu unoshanduka zvakadii pamasvondo makumi mana. Uye mune imwe nyaya yemaawa kana mazuva mushure mekuzvarwa, isu takasiyana zvachose zvakare. Tisingatauri nezvevamwe vedu vakavhiyiwa dumbu zvakanyanya [vachivhiyiwa]. ”

Azzaretto Michitsch anobvuma kuti: “Enda kunorapa muchiuno wobvunza kuti,‘ Ndiri kuita sei? Wakadii moyo wangu? My pelvic floor? ’Bvunza mibvunzo yaunoda kubvunza, kunyanya kana OB-GYN yako isiri kuvapindura. Izvi zvinhu zvinogona kugadziriswa. "Hapana chikonzero chekusatsvaga rubatsiro kana usina chokwadi."

Izvo zvakati, nepo pelvic PT ichifanirwa kuwanikwa kune wese murwere mushure mekusununguka (sezvazviri muFrance), haisi kuwanikwa nguva dzose nekuda kwekuvhara inishuwarenzi, saka vamwe varwere vangade kubuda muhomwe. Taura nemupi wako wezvechiremba uye ona izvo zvinoshanda kwauri. Kana iwe uchitsvaga mumwe munhu munharaunda yako, tanga pano kana pano.

Vabereki chaivo vanotaura

Vanamai chaivo vanogovana zvavo chiitiko chavo nepelvic pasi kupora.

“Ndakaenda kunorapwa muviri nenyaya dzemusana (ndatenda, vana) ndikazoona chikonzero chekurwadziwa kwese pasi pechiuno. Hapana kuita sekuita Kegels apa mumwe munhu aine chigunwe kumusoro uko. Asi ingangoita mwedzi mina gare gare ndiri kuita mushe uye handina marwadzo angangoita sepakutanga. Ndiani aiziva kuti haufanire kukosora pese paunotsinzina? Ndaigara ndichifunga kuti zvinouya nekuva nevana. ” - Linnea C.

“Kupora kwandakaita mushure mekuzvarwa kwemwanakomana wangu mugore ra2016 kwainge kwakaoma chaizvo. Ndanga ndine dambudziko rekufamba kwemavhiki akati wandei, ndisingakwanise kuita kwakawanda kuita kwemuviri kwemwedzi, uye ndainzwa kusadzokera kwandiri kusvika rinenge gore mushure mekusununguka. Pandakaita nhumbu nemwanasikana wangu mu2018, ndakawana mupi mutsva uyo akandiudza kuti angadai akanditumira kunhengo yepelvic floor kurapwa uye kuti pamwe ndingadai ndakabatsirwa. Mwanasikana wangu akazvarwa muna Kukadzi gore rino uye kupora kwangu panguva ino kwave kuri nani. ” - Erin H.

“Ndakanga ndisingazive kuti ndaive ne pubic symphysis kusagadzikana neangu wekutanga kusvika kumagumo, apo nyanzvi yangu paakaona kurwadziwa kwandakanga ndichiita kuedza kuyumburuka panguva ye Ultrasound. Izvozvo zvakatsanangura zvakawanda! Kwakave kusevha, kubvarura kunzwa uko kwakangorerutsa zvishoma neepelvic pasi panyama kurapwa mushure mekubereka. Dai ndaiziva zvaiitika, uye kuti zvaive zvisina kujairika kuva mumarwadzo akadaro, ndingadai ndakaita zvinhu zvakasiyana.

- Keema W.

Mandy Major ndiamai, mutori wenhau, akasimbiswa postpartum doula PCD (DONA), uye muvambi weMotherbaby Network, nharaunda yepamhepo yekutsigira postpartum. Mutevere pa @ motherbabynetwork.com.