Zinthu 4 Zofunikira Kudziwa Pansi Panu Pansi

Zamkati

• 1. Kutuluka Kwa Chikhodzodzo ndi Zowawa Palibe Chochititsa Manyazi
• 2. Mwina Simukuchita Kegel Moyenera
• 3. Chofunika Kwambiri, Kegels Ayi kwa Aliyense
• 4. Kuyenda Bwino kwa M'matumbo Kufunika
• Onaninso za

Lowani nawo Sade Strehlke, woyang'anira digito wa Shape, ndi gulu la akatswiri ochokera ku Shape, Health, and Depend, pakuchita masewera olimbitsa thupi komwe kungakupangitseni kuti mukhale odekha komanso odzidalira pazomwe zikubwera. Onani chochitika chonse tsopano.

Ngati muli ndi pakati kapena mwakhala ndi mwana, mwina mwamvapo zonse za malo anu am'chiuno, minofu yomwe imathandizira ziwalo zanu zam'mimba (taganizirani: chikhodzodzo ndi chiberekero) - osatchulapo njira zonse zoberekera zomwe zingawawonongere (mwana akubwera panjira yobadwira, aliyense?). Koma mamas si okhawo omwe ayenera kusamalira minofu yofunikayi.

"Monga katswiri wa urogynecologist, ndikuwona amayi ambiri omwe ali ndi vuto la pelvic omwe sanatenge mimba," akutero Lauren Rascoff, MD, pulofesa wothandizira ndi urologist ku yunivesite ya Colorado.

Ndipo kukhala wokwanira sikungakutetezeni kuzinthu izi. Ngakhale kuti chilichonse kuchokera ku kusagwira ntchito kwa mahomoni kupita ku matenda ena (endometriosis ndi PCOS, mwachitsanzo) kapena matenda amatha kutenga nawo gawo pazovuta zapansi pa chiuno, kuchita masewera olimbitsa thupi kwambiri (kuthamanga, mwachitsanzo) ndi kunenepa kwambiri (CrossFit), zonse zomwe zimayika chidwi. Kukakamiza pansi panu, kumawonjezera chiopsezo chanu chamavuto komanso kusokonekera kwa m'chiuno. Ndipamene minofu ya m’chiuno imayamba kugwira ntchito mopambanitsa kapena yachepa mphamvu, akufotokoza motero Rachel Gelman, D.P.T., katswiri wa zachipatala ku San Francisco. Ndipo ngati simukugwiritsa ntchito minofu imeneyi moyenera-mwina mumakhala ndi nkhawa kapena mumakhala pansi-mutha kukhala pachiwopsezo chofooka, kenako nkukhala ndi vuto.

Ndipotu, pafupifupi mayi mmodzi mwa amayi anayi alionse m'dziko lino akhoza kudwala matenda omwe amadziwika kuti chiuno, matenda omwe amakhudza kwambiri minofu ya m'chiuno ndipo angayambitse zizindikiro monga kusadziletsa kwa mkodzo, kusagwira ntchito kwa chikhodzodzo, kupsinjika ndi matumbo. mayendedwe, kupweteka kwa m'chiuno, komanso ngakhale chiwalo cham'mimba chimafalikira.

Vutolo? Amayi ambiri samadziwa kuti angayambire pati pophunzira momwe angayang'anire minofu. Mwamwayi, ndizosavuta kuposa momwe mukuganizira. Ndipo mukadziwa PF yanu, mudzalimbikitsidwa kwambiri, mumatumiza zodandaula, ndikumanga thupi lolimbirana ntchito zanu za tsiku ndi tsiku.

Apa, zomwe akatswiri akufuna kuti mudziwe za minofu yamtengo wapatali imeneyi.

1. Kutuluka Kwa Chikhodzodzo ndi Zowawa Palibe Chochititsa Manyazi

"Kutuluka kwa chikhodzodzo kumakhala kofala," akutero Lauren Peterson, D.P.T., mwiniwake komanso mkulu wachipatala wa FYZICAL Therapy & Balance Centers ku Oklahoma City. Ngakhale ndizofala, Peterson amanenanso kuti kutayikira nthawi zambiri kumakhala chizindikiro chakuti minofu yanu ya m'chiuno imafunikira chisamaliro.

Zomwezo zimapwetekanso m'mimba. "Kugonana sikuyenera kukhala kopweteka. Sitiyenera kukhala kovuta kuyika ndikugwiritsa ntchito tampon," akutero Peterson. Nthawi zambiri, kungophunzira momwe mungayambitsire minofu ya m'chiuno (zambiri pambuyo pake) ndikokwanira kukuthandizani. (Zogwirizana: Zifukwa 8 Zomwe Mungakhalire Ndi Zowawa Pakugonana)

Vuto lokhala ndi ziwalo zapakhosi ndikuti mwina simungapeze mayankho omwe mukufuna kuchokera kwa asing'anga. "Kafukufuku wina akuwonetsa kuti othandizira azaumoyo samafunsa mafunso okhudzana ndi vuto la m'chiuno (kupweteka kwa kugonana kapena kusadziletsa kwamikodzo)," akutero a Gelman. "Odwala ambiri samamva bwino kubweretsa ngati wothandizira sakufunsa."

Ichi ndichifukwa chake muyenera kutero: Malangizo azachipatala a American College of Physicians akuwonetsa kuti njira yoyamba yothandizira kusamba kwamikodzo iyenera kukhala minofu ya m'mimba ndi chikhodzodzo. Koma Cynthia Neville, D.P.T., mtsogoleri wadziko lonse wa zaumoyo ndi thanzi la pelvic ku FYZICAL Therapy & Balance Centers, akunena kuti muzochitika zake, madokotala ambiri amachiza matenda a m'chiuno ndi mankhwala (ganizirani: chifukwa cha kutuluka kwa chikhodzodzo ndi kusadziletsa, kudzimbidwa, kapena kupweteka).

Ngati dokotala wanu sakupatsani chidziwitso chochuluka kapena mukufuna lingaliro lachiwiri? Chitani kafukufuku wamaluso a m'chiuno (mutha kupeza imodzi apa) yemwe angakuthandizeni kumvetsetsa ndikuphunzitsa pansi panu, kuti muphunzire kulimbitsa kapena kupumula minofu. (Zokhudzana: Zochita Zolimbitsa Thupi za Pansi pa Mchiuno Aliyense Mkazi Ayenera Kuchita)

2. Mwina Simukuchita Kegel Moyenera

Ngati wina wakuwuzani kuti muchite kegel, sichoncho? Azimayi ena angathe, koma kafukufuku apeza kuti nthawi zina, amayi samayankha kulangizidwa pakamwa pawokha. Ndipamene munthu wothandizira m'chiuno amabwera. Kudzera mwa ntchito ndi zida zomwe zimathandizira minofu yanu ya m'chiuno yopereka biofeedback, wothandizira m'chiuno angakuthandizeni kumvetsetsa momwe mungagwiritsire ntchito minofu imeneyi. Kuyezetsa kwathunthu kumathandizanso kuti muwonetsetse kuti mukulimbitsa minofu yomwe ili yofooka ndikumasula minofu yolimba, akufotokoza Peterson.

Ingokumbukirani: "Kegels sioyenera kwa azimayi onse omwe ali ndi zolimba zolimbitsa thupi mpaka atadziwa momwe angazisiyire bwino," akutero. "Kupitiliza kulimbitsa minofu yochulukirapo kumatha kukulitsa zizindikilo zawo."

BTW: Kegel yolondola imakhudza zinthu zitatu, atero a Isa Herrera, MSPT, CSCS, omwe adayambitsa PelvicPainRelief.com: Thupi lozungulira (dera lomwe lili pakati pa anus ndi nyini) liyenera kupita mkati, anus yanu iyenera kugwiranagwirana, ndipo chimbudzi chanu chiyenera "nod." "Zonsezi ziyenera kuchitika nthawi imodzi mu malo osalowerera ndale." (Zogwirizana: Mipira 6 Yabwino Kwambiri Yogonana Bwino)

Komanso, mukakhala kegel, mukufuna kuti mugwiritse ntchito minofu yanu yakuya, minofu yam'mimba yodutsa-ndipo pewani kugwidwa ndi glutes. Kusagwiritsa ntchito minofu ya m'mimba mokwanira kapena kugwira minofu ya matako kungayambitse kusokonekera kwa minofu ya m'chiuno mwa amayi ambiri, akutero. Zikutanthauza kuti simukulola kuti minofu yanu ya m'chiuno igwire bwino ntchito.

3. Chofunika Kwambiri, Kegels Ayi kwa Aliyense

Monga tafotokozera pamwambapa, *aliyense* sayenera kulimbitsa chiuno chake ndi ma kegel. "Anthu ambiri amafunika kuyang'ana kwambiri kuphunzira kupumula m'chiuno," akutero Gelman. "Pansi pa pelvic ndi ngati minofu ina iliyonse ndipo imatha kugwira ntchito mopitirira muyeso. Ngati mutagwira kulemera kwa 20-pounds mu biceps curl kwa nthawi yayitali, minofu idzatopa ndipo ingayambe kupweteka." Ngati minofu yanu ya PF ili yolimba-aka hypertonic-mukhoza kumva kupweteka kwa m'chiuno, kupweteka panthawi yogonana, kapena kusadziletsa kwa mkodzo kapena matumbo. (Zogwirizana: Zifukwa 8 Zomwe Mungakhalire Ndi Zowawa Pakugonana)

"Kwa anthu awa, ndimawakonda kwambiri Happy Baby," akutero Peterson. (Gona chagada mapazi ako ali mumlengalenga ndipo pansi panu palimodzi.) Ngati izo zanyanya, yambani ndi miyendo yanu pansi ndi mapazi anu pamodzi, iye akutero. Kuphunzira kupuma koyenera, kapena kupuma kwapamimba, ndi chimodzi mwazinthu zoyamba zomwe dokotala angakuphunzitseni ngati muli ndi minofu yolimba ya pansi. "Nthawi zambiri ndimakhala ndimatambasula zina zambiri kwa anthu omwe ali ndi vuto lakuthwa m'chiuno zomwe zimakhala zokhudzana ndi wodwalayo," akutero Peterson.

Ndipo simalo okhawo omwe mungaganizire nthawi yomweyo, akuwonjezera. "Kawirikawiri msana wa miyendo (khosi), kutsogolo kwa m'chiuno (mafupa amchiuno), matako (gluteal), ndi minofu yakuya ya rotator zonse zimafunikira kutambasula ndikulimbitsa. Ndikofunikanso kuti minofu ya m'chiuno ndi minofu ya m'mimba yozungulira Chiuno chonse ndi cholimba komanso chopatsa thanzi.

4. Kuyenda Bwino kwa M'matumbo Kufunika

Ngati nonse mwathandizidwa kapena mukupeza kuti mukuvutikira kuchimbudzi, ndichinthu choti munene kwa dokotala wanu, nanunso. Kudzimbidwa ndi kukankha m'matumbo kumatha kuyika mavuto ambiri pansi. Popita nthawi izi zimatha kuyambitsa vuto, atero a Gelman.

Zakudya zathanzi zokhala ndi fiber yambiri komanso hydration yabwino ndizofunikira kuti matumbo azikhala athanzi. Mungafune kuganiziranso momwe mukuyendera. Kukhala pamalo okhalitsa kumayika pansi pamiyendo pamalo abwino kwambiri pa No. 2, akutero. Ikani chopondapo pansi pa mapazi anu kapena ganizirani za mankhwala ngati squatty potty.

Onaninso za