Kuze kube muva nje, akubalulekanga kangako okwanikezwa owesifazane ovuza umchamo ngemuva kokubeletha noma ukuya esikhathini, kwakuthathwa njengokujwayelekile. Iningi lethu besifazane besingakezwa ngephansi le-pelvic kanye nochwepheshe abaningi, ngeshwa, futhi ...
Liyini iphansi le-pelvic?
Kuyisethi yemisipha nemisipha lokho vala umgodi wesisu ngezansi.
Uma sicabanga isisu sethu siyabona ukuthi ngaphambili sivaliwe yimisipha yesisu, ngemuva ngumgogodla, ngenhla ngesinye isicubu esinamandla kakhulu, i-diaphragm futhi empeleni okuwukuphela kwendawo ebuthakathaka yingxenye engezansi, iphansi le-pelvic.
Imisipha yangaphansi okhalo ihlukahlukene, kepha ayinamandla amakhulu. Le misipha igxuma isuka kwi-sacrum iye ezinkantini. Endabeni yabesifazane, zisekela isibeletho, isinye kanye nengxenyeni yethu, Ukuba nezindawo ezimbalwa ezisengozini okuyizindawo zokuphuma kwalezi zitho ngaphandle; isitho sowesifazane sangasese, indunu, nomchamo.
Kubaluleke kakhulu ukuthi ugcine ukungezwani okufanele, ukuze kusekele izitho zethu.
Uma iphansi le-pelvic liba buthakathaka futhi lilahlekelwe yilokho kuphazamiseka, izitho ezisekelayo zehla futhi umsebenzi wayo uphazamisekile. kubangela ukungasebenzi komchamo noma igesi, ukuqhuma kwesibeletho kanye nezinkinga ze- ucansi.
Kungani iphansi lethu le-pelvic liba buthakathaka?
Kukhona inkolelo yokuthi okwenza buthakathaka phansi okhalweni lwangaphansi kube ukubeletha, kepha akusiyona imbangela kuphela, empeleni, Kunabesifazane abaningi abanezinkinga zaphansi kwezitho zangasese abangakaze bakhulelwe futhi, ezimweni eziningi, abasebancane kakhulu.
- Yiba nesimo sakho. Abesifazane abanobuthakathaka obuthile bezicubu zemisipha nezemisipha.
- Noma yisiphi isimo ukuthi ukwandisa ingcindezi yangaphakathi nesisu
- Imidlalo efana nokugijima noma ukugxuma, ukwenza ama-crunches akudala noma izinsimbi, ukuphakamisa izinsimbi
- Imisebenzi edinga ukuthi uthwale izinsimbi ezisindayo.
- Ukukhuluphala
- Ukuqunjelwa okungapheli
- Ukudlala izinsimbi zomoya
- Ukukhwehlela okungapheli
- Ukukhulelwa
- Ukulethwa okuyinkimbinkimbi, kwensimbi noma okubanzi kakhulu kwe-episiotomy.
- Ukunqamuka kokuya esikhathini
Ngingakuvimbela?
Kunezici esingenakukwazi ukuziguqula, njengokuthambekela komuntu ngamunye kithi, i ukukhulelwa, ukubeletha noma ukunqamuka kokuya esikhathini, kodwa ezinye izinto ezibangela ukulimala phansi okhalweni kungaba, okungenani, control.
- Gwema ezemidlalo ezinomthelela noma ukweqa amajack.
- Ungalokothi ukhohlwe izivivinyo ezithile zangaphansi okhalo, ikakhulukazi uma ungumgijimi, umculi noma ngenxa yomsebenzi wakho uphoqeleka ukuba uphathe izinsimbi ezinkulu ongeke uzikhohlwe.
- Zama ukugcina isisindo sakho sizinzile, inzuzo kanye nokushaywa kwesisindo kuyingozi kakhulu kule ngxenye yomzimba wethu.
- Gwema ukuqunjelwa. Yidla izithelo eziningi, imifino kanye nokudla okune-fiber eningi, uphuze amanzi amaningi.
- Gwema utshwala nogwayi.
- Musa ukubamba isifiso sokuchama. Abesifazane bavame ukubambezela ukuya endlini encane kakhulu bese benza konke esingakwenza ukukhipha isinye isikhathi esifushane. Lokhu kwandisa ingcindezi ngaphakathi kwesisu sethu. okubaluleke kakhulu, kugweme.
- Ungenzi ama-crunches akudala, uphakamisa umboko endaweni elele phansi uye ekuthinteni amadolo, ngeke nje wehlise ukhalo lwakho, kepha uzochitha phansi i-pelvic floor yakho. Kungcono ufunde ukwenza ama-crunches acindezelayo.
Sizosebenza phansi okhalo
Kuze kube maphakathi nekhulu leminyaka elidlule bekungekho nhlobo ithuba lokuvuselelwa, kuze kube sesigabeni sesibili sekhulu lamashumi amabili lezi zivivinyo azange zifinyelele iningi labesifazane.
Ukuzivocavoca kukaKegel
Akulula ukukhomba imizwa yale misipha. Ekuqaleni kuvame ukuba lula ukulala phansi, kepha kuzofanele uthole ukuthi yisiphi isikhundla sakho esilula.
Izikhathi ezimbalwa zokuqala ozenzayo, gxila kuzo zama ukudonsa imisipha yesitho sangasese sowesifazane.
Bamba ukusikwa okwemizuzwana embalwa, ephinda izikhathi eziningana futhi ukuphumula phakathi kokunye nomunye kabili inqobo nje uma ugcine isivumelwano sisincane.
Lapho usuyazi kahle le ndlela ungadlulela ezinhlotsheni eziningi zokuzivocavoca umzimba.
Ukuncipha okuhamba kancane: yiyona esisanda kuyichaza, zama ngokuqhubekayo ukwandisa isikhathi sokuncipha nokuphumula.
Ukusikwa okusheshayo: inqubo iyafana, kepha esikhundleni sokubamba ukusikwa okwemizuzwana embalwa, sizokwenza ukushesha okusheshayo, sizoqala ngokwenza amasethi ka-5 noma ama-6 contractions futhi sizokhulisa inani njengoba i-pelvic floor yethu isivumela.
Ukwehlukaniswa kwekheshi: Ukwenza lolu hlobo lokuzivocavoca kufanele wazi kahle okwedlule.
Cabanga ngesitho sakho sangasese njengokuhamba kwekheshi, phansi kuye phansi. Zama ukucindezela isitho sakho sangasese sengathi sikhuphuka kulelo lifti lisuka esitezi esisodwa liye kwesinye.
Ekuqaleni noma uzokhomba ngaphezu kokukodwa noma okubili, bamba imizuzwana embalwa ngakunye bese Uma wehla, kwenze futhi ngamunye ngamunye, ubambe imizuzwana embalwa kulowo nalowo.
Ukuqhekeka kwegagasi: Imisipha ethile yaphansi ye-pelvic izungeze isitho sangasese sowesifazane, eminye i-urethra ngenkathi abanye bezungeza ingquza, umqondo ngukuthi thinta le misipha kusuka ngaphambili kuye emuva (kuqala vala i-urethra, bese kuba isitho sangasese bese ekugcineni ingquza) bese uyiphumuza kusuka emuva kuya phambili.
Kubalulekile ukwenza izivivinyo nsuku zonke. Ekuqaleni uzodinga ukugxila kakhulu ekuzenzeni, ngokuhamba kwesikhathi uzokwazi ukukwenza noma kuphi ngaphandle kokuthi umuntu abone ukuthi wenzani.
Ukuzivocavoca okucindezelayo
Yadalwa ngu UMarcel caufriez, ngeminyaka yama-80s yekhulu elidlule. Isebenza imisipha yesisu ngaphandle kokukhula kwengcindezi yangaphakathi nesisu, futhi nokuqinisa phansi okhalo.
Kulolu hlobo lokuzivocavoca umzimba Ukulawula ukuphefumula nediaphragm kubaluleke kakhulu. Iphinde ithuthukise ukuma.
Kunzima impela ukufunda ngakho-ke kuvame ukuba ngcono ukuya kuchwepheshe ukuze aseluleke.
Futhi uyazi, ungaxazululi ngokusebenzisa izifunxi noma ukuhlupheka buthule, kunesixazululo, ngakho-ke cela usizo.