Yintoni umgangatho we-pelvic kunye nendlela yokuwomeleza

Uthini umgangatho we-pelvic

Kuninzi okuthethwa malunga nomgangatho we-pelvic xa kuziwa kubafazi abangoomama, kodwa kuncinci ekuthethwa ngako ngokubaluleka kokuqinisa eli lungu lomzimba. Bonke abantu basetyhini, ngaphandle kokukhetha, kufuneka basebenze kumgangatho wabo we-pelvic nokuba abakhulelwe. Kuba izihlunu kule ndawo ziba buthathaka ekuhambeni kwexesha kwaye ngoyena nobangela weengxaki ezinje ngokuvuza komchamo.

Umgangatho we-pelvic iseti yezihlunu kunye nemisipha ifunyenwe kwinxalenye esezantsi yesisu. Ezi zinomsebenzi obaluleke kakhulu, kuba zinoxanduva lokuxhasa amalungu omzimba, afana nesinyi kunye nomchamo, ubufazi, isibeleko kunye nomqolo. Ukuze la malungu asebenze ngokufanelekileyo, kufuneka agcinwe kwindawo efanelekileyo kwaye oku zezihlunu zomgangatho we-pelvic.

Xa umgangatho we-pelvic ubuthathaka, into eyenzekayo ngenxa yezizathu ezahlukeneyo, iyasebenza umngcipheko wokubandezeleka, phakathi kwabanye, ukuvuza komchamo, ukungasebenzi kakuhle ngokwesondo, ukwanda okanye iintlungu ezisezantsi. Ke kubaluleke kakhulu ukukhathalela, ukukhusela kunye nokomeleza umgangatho we-pelvic ukuze oku kungenzeki.

Ndazi njani ukuba ndinomgangatho we-pelvic obuthathaka?

Ukuzivocavoca kukaKegel

Ukuba wenze buthathaka izihlunu ze-pelvic kunye nemisipha, unokufumana ubunzima kwiimpawu ezahlukeneyo ezinjengokungasebenzi kakuhle komchamo. Into ephawuleka kakhulu kwaye kulula ukuyibona yile awukwazi ukulawula ukuvuza komchamoNokuba ukhohlela, uxhuma okanye uhleka, unokuba nokuvuza okuncinci, oku luphawu olucacileyo lomgangatho we-pelvic obuthathaka.

Ezinye iimpawu onokuthi wazi ngazo iingxaki zomgangatho wethambo ziintlungu xa usabelana ngesondo, iintlungu ezisezantsi kunye nokudlulela, Kukufuduswa kwamalungu exhaswa yimisipha, njenge-anus. Ezi mpawu zezona zibaluleke kakhulu, ke akufuneki uvumele ixesha ukuba lidlule kwaye nakweyona mpawu incinci, nxibelelana nogqirha wakho ukuvavanya imeko yomgangatho wakho we-pelvic.

Indlela yokuqinisa umgangatho we-pelvic

Yomeleza umgangatho we-pelvic

Ukomeleza umgangatho we-pelvic, iintlobo ezahlukeneyo zonyango zinokusetyenziswa. Inketho yokuqala ukuba unengxaki enkulu kukuba ne-physiotherapy ekhethekileyo kulo mbandela. Ngaphandle koko, unokufumana omnye umonakalo ukuzama ukulungisa ingxaki ngokwakho. Kwiimeko ezinobulali kwaye nanjengamanyathelo othintelo, kukho ezinye iindlela ezinje ngezi zilandelayo.

  • Ukuzivocavoca kukaKegel: Ezi ntlobo zemithambo zenzelwe ukuba zisebenze izihlunu zomgangatho we-pelvic, ukuze zomelezwe njengezinye iintlobo zemisipha emzimbeni. Ukuzilolonga kukaKegel izixhobo ezinje ngeebhola zaseTshayina okanye umthambo zingasetyenziswa Kegel. Ngale mithambo unokwenza ithoni yezihlunu kwaye uphucule umsebenzi womgangatho we-pelvic.
  • IYoga: Ezinye i-yoga zibeka okanye ii-asanas zilungele ukusebenza kumgangatho we-pelvic. Dibana nengcali ukuze ufumane olona qeqesho lubalaseleyo lwecala lakho. Ukusukela ukusebenza kumgangatho we-pelvic ukuba ayonakalanga inokuba yinto engenziwanga.
  • Umsebenzi ophantsi: nabani na ongathethi mpembelelo emzimbeni, ongabandakanyi ukutsiba, okanye intshukumo yequbuliso. Eyona midlalo ilungileyo yabasetyhini kule meko yile ukuqubha, ukuhamba ngebhayisikile, ukuhamba, okanye ukukhwela i-elliptical.

Kukwabaluleke kakhulu ukuqaphela amanyathelo athile othintelo. Ungabugcina njani ubunzima bomzimba, ulolonga umzimba rhoqo, unemikhwa elungileyo yangasese, yitya ukutya okutyebileyo kwifayibha ukuba nokuhamba ngokuchanekileyo kwamathumbu, ube nokuma kakuhle ngakumbi xa uhleli kwaye usenza izinto ezinefuthe eliphantsi.

Kukho izinto ezinobungozi ezinokuthi zenze buthathaka umgangatho weplavic, ezinje ngokuzala kwendalo, ukukhulelwa, ukutyeba kakhulu, ukwenza imidlalo enefuthe eliphezulu, ukuqhina okungapheliyo, izifo zokuphefumla okanye ukwenza utyando okanye unyango lwabasetyhini. Uthintelo sesona sixhobo silungileyo ngokuchasene nengxaki enokubangela ukuphazamiseka kwemihla ngemihla. Dibana nogqirha wakho kwaye ufumane eyona ndlela ingcono yokulungisa le ngxaki ngaphambi kokuba ibe mandundu ngakumbi.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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