Kude kube kutshanje, akukho kubaluleka kunikiweyo kumfazi ovuza umchamo emva kokubeleka okanye ukuya exesheni, bekujongwa njengesiqhelo. Uninzi lwethu basetyhini alukange luva ngomgangatho we-pelvic kwaye uninzi lweengcali, ngelishwa, khange ...
Yintoni umgangatho we-pelvic?
Iseti yezihlunu kunye nemisipha leyo vala isinqe sesisu emazantsi.
Ukuba siyacinga ukuba isisu sethu siyaqonda ukuba ngaphambili sivaliwe yimisipha yesisu, ngasemva ngumqolo, ukusuka phezulu ngesinye isihlunu esinamandla kakhulu, uvalo kwaye ngokwenene ekuphela kwendawo ebuthathaka yinxalenye esezantsi, umgangatho weplavic.
Imisipha yomqolo yahlukile, kodwa ayinamandla kangako. Ezi zihlunu zitsiba ukusuka kwi-sacrum ukuya kwi-pubis. Kwimeko yabafazi, zixhasa isibeleko sethu, isinyi kunye nomqolo, Ukuba neendawo ezininzi ezisemngciphekweni neziphumayo kula malungu; lobufazi, umva, kunye urethra
Kubaluleke kakhulu ukuba ugcine uxinzelelo olufanelekileyo, ukuze luxhase amalungu ethu.
Ukuba umgangatho we-pelvic ubuthathaka kwaye uphulukana noxinzelelo, amalungu ayixhasayo ehla kwaye umsebenzi wawo awunamandla. kubangela ukungabikho komchamo okanye igesi, ukuphuma kwesibeleko kunye neengxaki isondo.
Kutheni umgangatho wethu we-pelvic ubuthathaka?
Kukho inkolelo yokuba eyona nto iwenza buthathaka umgangatho we-pelvic kukuzala, kodwa ayisiyiyo yodwa unobangela, enyanisweni, Baninzi abantu basetyhini abaneengxaki zomgangatho we-pelvic abangazange bakhulelwe kwaye, kwiimeko ezininzi, bancinci kakhulu.
- Yiba nolwazelelelo lobuqu. Abasetyhini abanobuthathaka obuthile kwizicubu zemisipha kunye nemisipha.
- Nayiphi na imeko ukonyusa uxinzelelo lwangaphakathi esiswini
- Imidlalo efana nokubaleka okanye ukutsiba, ukwenza crunches zodidi okanye ngobunzima, ukuphakamisa iintsimbi.
- Imisebenzi efuna ukuba uthwale ubunzima obunzima.
- Ukutyeba kakhulu
- Ukuqunjelwa okungapheliyo
- Ukudlala izixhobo zomoya
- Isikhohlela esinganyangekiyo
- Ukukhulelwa
- Ukuhanjiswa kwe-episiotomy okunzima, okubonakalayo okanye okubanzi.
- Ukuyeka ukuya exesheni
Ngaba ndingayikhusela?
Kukho izinto esingenakukwazi ukuzitshintsha, ezinje ngokhokelo lomntu ngamnye kuthi ukukhulelwa, ukubeleka okanye ukuyeka ukuya exesheni, kodwa ezinye izinto ezibangela ukonzakala kweplavic, ubuncinci, ulawulo.
- Gwema ifuthe lezemidlalo okanye ukutsiba kwejack.
- Ungaze ulibale imithambo ekhethekileyo yomgangatho we-pelvicIngakumbi ukuba uyimbaleki, imvumi okanye ngenxa yomsebenzi wakho unyanzelekile ukuba uthwale ubunzima obunzima, awunakulibala.
- Zama ukugcina ubunzima bakho buzinzile, inzuzo kunye nokutshixwa kobunzima kuyingozi kakhulu kweli candelo lomzimba wethu.
- Kuphephe ukuqhina. Yitya iziqhamo, imifuno kunye nokutya okunefayibha, usele amanzi amaninzi.
- Gwema utywala kunye necuba.
- Sukubamba umnqweno wokuchama. Abasetyhini bakholisa ukulibazisa ukuya kwigumbi lokuhlambela ixesha elide kwaye emva koko benze konke esinako ukukhupha isinyi ngexesha elifutshane. Oku kwandisa uxinzelelo ngaphakathi kwesisu esiswini. okubaluleke kakhulu, kuyiphephe.
- Musa ukwenza ii-crunches zakudala, uphakamisa umboko ukusuka kwindawo elele phantsi ukuze uhlale uthinte amadolo, ayizukuthambisa nje isinqe sakho, kodwa uya kutshabalalisa umgangatho wakho we-pelvic. Kungcono ufunde ukwenza ii-crunches ezixineneyo.
Siza kusebenza kumgangatho we-pelvic
Kude kube phakathi kwinkulungwane ephelileyo kwakungekho thuba lokubuyisela kwisimo sangaphambili, kude kube kwisiqingatha sesibini senkulungwane yamashumi amabini, le mithambo ayifikanga kuninzi lwabasetyhini.
Ukuzivocavoca kukaKegel
Akululanga ukubona iimvakalelo zezi zihlunu. Ekuqaleni kuhlala kulula ukungqengqa, kodwa kuya kufuneka ufumanise ukuba yeyiphi eyona ndawo ilula.
Amaxesha ambalwa okuqala owenzayo, gxila kuwo zama ukutsala izihlunu zelungu lobufazi.
Bamba isinciphiso imizuzwana embalwa, ephinda amatyeli aliqela kwaye ukuphumla phakathi komnye nomnye kabini ukuba ugcine isigxina.
Xa ubugqwetha ubuchule ungaqhubeka nokwenza ezinye iintlobo zokuzilolonga.
Ukucutha kancinci: yile sisandula ukuyichaza, zama ngokuqhubekayo ukwandisa ixesha lokunciphisa kunye nokuphumla.
Ukucutha ngokukhawuleza: ubuchwephesha bufana, kodwa endaweni yokubamba isithintelo imizuzwana embalwa, Siza kwenza ukukhawulwa ngokukhawuleza, Siza kuqala ngokwenza iiseti zokucofa ezi-5 okanye ezi-6 kwaye Siza kulonyusa inani njengoko umgangatho weplavic usivumela.
Ukuncipha kwekheshiUkwenza olu hlobo lomthambo kufuneka ubenolwazi olugqithisileyo.
Cinga ngesini sakho njengokukhwela ikheshi, umgangatho uye emgangathweni. Zama ukwenza ikhontrakthi kwilungu lobufazi ngokungathi ibinyuka ikwisinyusi ukusuka komnye umgangatho ukuya komnye.
Ekuqaleni okanye uyakuchonga ngaphezu kwesinye okanye ezibini, bamba imizuzwana embalwa kulowo kunye Xa uhla, yenza kananjalo, nganye nganye, ubambe imizuzwana embalwa kulowo nalowo.
Ukuncipha kweliza: Izihlunu ezithile zomgangatho we-pelvic zijikeleze ubufazi, ezinye i-urethra ngelixa ezinye zijikeleze i-anus, umbono ngulo thintela ezi zihlunu ukusuka ngaphambili ukuya ngasemva (qala uvale umchamo, emva koko kwilungu lobufazi kwaye ekugqibeleni umngxuma) uze uziphumze ukusuka ngasemva ukuya ngaphambili.
Kubalulekile ukwenza imithambo yonke imihla. Ekuqaleni uyakufuna ukugxila ekwenzeni, ekuhambeni kwexesha uya kuyenza naphina ngaphandle kokuqaphela into oyenzayo.
I-gymnastics yoxinzelelo
Yenziwe ngu UMarcel caufriez, kwii-80s zenkulungwane ephelileyo. Isebenza izihlunu zesisu ngaphandle kokunyusa uxinzelelo lwangaphakathi esiswini, Ukomeleza umgangatho we-pelvic.
Kule hlobo lokuzivocavoca Ukulawula ukuphefumla kunye n diaphragm kubaluleke kakhulu. Ikwaphucula imeko yokuma.
Kunzima kakhulu ukufunda ngenxa yoko kuhlala kungcono ukuya kwingcali ukuze isicebise.
Kwaye uyazi, sukuhlala ngokusebenzisa izifunxi okanye ukubandezeleka buthule, kukho isisombululo, ke cela uncedo.