Zodabwitsa za Pelvic Pezs of Peeing in the Shower

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Kodi kukodzera mu shawa kukhale mayendedwe anu atsopano opita ku kegel? Malinga ndi a Lauren Roxburgh-katswiri wodziwika bwino wophatikiza ndi zomangamanga zomwe zatchulidwa mu nkhani yaposachedwa ya Goop-yankho ndi inde. (Kodi Kuyang'ana M'masamba Ndi Bwino Kwa Chilengedwe?)

Roxburgh akuwonetsa kuti apite No. Ngati mukufuna chithunzi m'maganizo, taganizirani kupita ku bafa kuthengo. Roxburgh akufotokoza kuti: "Mukamanyinyirika kuti mutuluke mosiyana ndi kukhala chimbudzi pachimbudzi, mumangoyendetsa m'chiuno mwanu ndipo mwakutambasula mumatha kutulutsa mawu." Izi zidzalolanso kuti zikhale zosavuta, zolakwika, kuchotsa, popeza mkodzo wanu udzakhala wolunjika pansi pamene mukukhala pachimbudzi, kumene nthawi zambiri imakhala yopendekera.

Titamva izi, tinali ndi mafunso ambiri. (Kodi izi ndi zovomerezeka? Zimagwira ntchito bwanji?) Chifukwa chake tidafunsanso ma dot angapo za pakhosi ndipo ngati, kutulutsa squat kusamba kungalimbikitse.

Kodi Pelvic Floor Ndi Chiyani?

Kodi minyewa yachinsinsi imeneyi ndi chiyani, ndipo chifukwa chiyani timasamala? Chabwino, pansi pa chiuno chanu ndi gawo la minofu ndi minofu yomwe imayika chiuno. "Minofu ya m'chiuno imagwira ntchito zingapo," akutero ob-gyn Kecia Gaither, MD, ndi Director of Perinatal Outreach ku Montefiore Medical Center ndi Albert Einstein College of Medicine ku Bronx, NY. "Imagwira ziwalo za m'chiuno m'malo mwake, monga chiberekero ndi chikhodzodzo; imakuthandizani kuti mugwire mkodzo ndi ndowe; zimathandizira pakugonana; komanso kukhazikika kwa mfundo zolumikizana."

Ndipo malowa sanapangidwe kwenikweni ndi chitsulo; ndikupita kwa nthawi, kutsokomola kosatha, kusagwira ntchito, komanso (nthawi zambiri) kukhala ndi pakati, chiuno chimafooka, akutero Gaither. Ganizirani za pansi pa m'chiuno ngati hammock, akutero Fahimeh Sasan, pulofesa wothandizira wa ostetrics, gynecology, ndi sayansi yobereka pa Icahn School of Medicine ku Mount Sinai. Pamene muli wamng'ono-ndipo nthawi zambiri musanatenge mimba - hammock imakhala yolimba komanso yolimba, ndi chithandizo chokhazikika. "Pakapita nthawi komanso kukhala ndi pakati, nyundoyo imayamba kuchepa ndikufooka-ndiye kuti mutha kuwona momwe malo akale am'madzi amadzizimira kapena kugwiritsa ntchito," akufotokoza.

N'chifukwa Chiyani Muyenera Kulilimbitsa?

Kuonetsetsa kuti nyumbazi zikhale zolimba ndikofunikira, atero a Sasan. Pansi pakhosi lofooka kumatha kubweretsa zovuta monga kukodza ndi kukodza (AKA kuthana ndi chikhodzodzo ndi matumbo). Zingathenso kutsogolera ku chiberekero ndi kumaliseche kwa amayi pakapita nthawi, zomwe zimachitika pamene minofu ndi mitsempha m'chiuno imafooka kwambiri kotero kuti sangathe kuthandizira chiberekero. Izi zimapangitsa kuti chiberekero chizilowerera mu nyini ndikutuluka, ndipo chimatha kuyambitsa matenda monga zilonda zam'mimba kapena kufalikira kwa ziwalo zina, monga thumbo.

Kuphatikiza apo, kuyika pansi m'chiuno kungayambitse kugonana kwabwino. Popeza kuti minyewa iyi imagwirizana mwachilengedwe pachimake, mutha kutenga zibangili zanu ndikumverera kozama-ndipo zonse zidzakhala zolimba pansi, zomwe mnyamatayo angazikonde.

Kubwerera ku Shower ...

Takhazikitsa kuti mulimbitse malo anu m'chiuno ... Mwanthanthi, inde, akutero Jenny M. Jaque, M.D., wothandizira pulofesa pa Keck Hospital pa yunivesite ya Southern California. Koma zokometserazo sizikugwirizana kwenikweni ndi kukodza komweko: "Mkazi amayenera kusquat kuti akome atayimirira kuti asadziyese yekha, ndipo kuchita masewera olimbitsa thupi kumaphatikizapo kutsekemera. Zochita za kegel, zomwe zimangoyang'ana pa minofu imodzi-pubococcygeous-yomwe imayimitsa kutuluka kwa mkodzo.Kuwona malo olanda kumachepetsa kupsinjika komwe muyenera kuchita kuti muyambe kuyenda, komwe kumathandiziranso kuteteza m'chiuno mwanu mtsogolo kuchulukirachulukira. "

Maofesi athu ena awiri amangolimbikitsa zomwe mumachita ndi kegel. "Apa ndipamene mumakola pansi pamimba panu - zomwe mungachite mukamafuna kukodza mkodzo kapena matumbo anu. Gwirani ndalamazo kwa masekondi pafupifupi 10, pumulani, ndikubwereza," akufotokoza Sasan. "Zochita za Kegel zimalimbitsa minofu ya m'chiuno ndikuthandizira kuchepetsa kufooka ndikutha."

Sasan akuti mungathe, ndipo muyenera kuchita izi kangapo patsiku. Gawo labwino kwambiri? Mutha kuchita masewera olimbitsa thupi a kegel kulikonse, popeza palibe amene akudziwa kuti mukuchita! Mukamachita ma kegels, m'chiuno mwanu mumakhala olimba, zomwe zingakuthandizeni kuthana ndi vuto la mkodzo - makamaka mukadzakula, minofuyo imafooka ndi ukalamba.

Nanga nkhani yaukhondo yokhuza kukodzera mu shawa? Pokhapokha mutakhala ndi matenda ngati UTI, mkodzo ndi wosabala, motero palibe chodandaula pamenepo. Zomwe mumachita ndikudziwa-ndiye kuti muyenera kusankha!

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