Liyini iphansi le-pelvic nokuthi lingaqiniswa kanjani

Liyini iphansi le-pelvic

Kuningi okushiwoyo ngephansi uma kukhulunywa ngabesifazane abangomama, kodwa kuncane okushiwoyo ngokubaluleka kokuqinisa le ngxenye yomzimba. Bonke abesifazane, ngaphandle kokukhetha, kufanele basebenze phansi kwabo okhalweni noma ngabe bengakhulelwe. Ngoba imisipha ekule ndawo iba buthakathaka ngokuhamba kwesikhathi futhi kuyimbangela enkulu yezinkinga njengokuvuza komchamo.

Iphansi le-pelvic liyiqoqo lemisipha nemisipha etholakala engxenyeni engezansi yomgodi wesisu. Lokhu kunomsebenzi obaluleke kakhulu, ngoba banesibopho sokweseka izitho zangasese, njengesinye kanye nomchamo, isitho sangasese sowesifazane, isibeletho kanye nengxenyeni. Ukuze lezi zitho zisebenze kahle, kufanele zigcinwe zisesimweni esifanele futhi yilezi izicubu zaphansi zokhalo.

Lapho iphansi le-pelvic libuthaka, into eyenzeka ngezizathu ezahlukahlukene, iyagijima ingozi yokuhlupheka, phakathi kokunye, ukuvuza komchamo, ukungasebenzi ngokocansi, ukuqhuma noma ubuhlungu obuphansi emuva. Ngakho-ke kubaluleke kakhulu ukunakekela, ukuvikela nokuqinisa iphansi le-pelvic ukuze lokhu kungenzeki.

Ngazi kanjani ukuthi nginefulethi le-pelvic elibuthakathaka?

Ukuzivocavoca kukaKegel

Uma wenze buthakathaka imisipha ye-pelvic kanye nemisipha, ungahlushwa yizimpawu ezahlukahlukene ezinjengokungavumelani komchamo. Okuthile okuphawuleka kakhulu futhi okulula ukukubona lokho awukwazi ukulawula ukuvuza komchamoNoma ukhwehlela, ugxume noma uhleke, ungahle ube nokuvuza okuncane, okuwuphawu olucacile lwethambo le-pelvic elibuthakathaka.

Ezinye izimpawu ongabona ngazo izinkinga zaphansi okhalweni ubuhlungu lapho wenza ucansi, Ubuhlungu obuphansi emuva ngisho nokuqhuma, okungukufuduka kwezitho ezisekelwa imisipha, njengendunu. Lezi zimpawu zibucayi kakhulu, ngakho-ke akufanele uvumele kudlule isikhathi futhi lapho kuvela uphawu oluncane, thintana nodokotela wakho ukuze ahlole isimo sephansi lakho le-pelvic.

Ungayiqinisa kanjani i-pelvic floor

Qinisa iphansi le-pelvic

Ukuqinisa iphansi le-pelvic, izinhlobo eziningana zokwelashwa zingasetshenziswa. Inketho yokuqala uma uhlushwa inkinga enkulu ukuthola i-physiotherapy ekhethekile kulolu daba. Ngaphandle kwalokho, ungahle ubhekane nomunye umonakalo uzama ukulungisa inkinga ngokwakho. Ezimweni ezimnene kakhulu noma njengesilinganiso sokuvikela, kunezinye izindlela ezinjengalezi ezilandelayo.

  • Ukuzivocavoca kukaKegel: Lezi zinhlobo zokuzivocavoca zenzelwe ukusebenza imisipha yaphansi, ukuze iqiniswe njengezinye izinhlobo zemisipha ezisetshenziswayo. Okokuzivocavoca kukaKegel kungasetshenziswa amathuluzi afana namabhola ama-Chinese noma i-exercise Kegel. Ngalezi zivivinyo ungakwazi ukukhipha imisipha yakho futhi uthuthukise ukusebenza phansi kwe-pelvic.
  • I-Yoga: okunye ukuma kwe-yoga noma ama-asanas akulungele ukusebenza phansi kwe-pelvic. Thintana nochwepheshe ukuze uthole izivivinyo ezihamba phambili zecala lakho elithile. Kusukela ngisebenza phansi okhalo uma ingalimalanga ingaba nenkinga.
  • Ukuvivinya umzimba okunomthelela ophansi: noma ngubani ongasho umthelela emzimbeni, ongafaki ukweqa, noma ukunyakaza okungazelelwe. Imidlalo engcono kakhulu yabesifazane kuleli cala yile ukubhukuda, ukuhamba ngebhayisikili, ukuhamba ngezinyawo, noma ukugibela i-elliptical.

Kubalulekile futhi ukubheka ezinye izindlela zokuzivikela. Ungasigcina kanjani isisindo somzimba esihle, uzijwayeze ukuvivinya umzimba njalo, ube nemikhuba emihle yangasese, udle ukudla okune-fiber eningi ukuba nokuhamba okulungile kwamathumbu, ube nokuma okuhle ikakhulukazi lapho uhleli futhi wenza imisebenzi enomthelela ophansi.

Kunezici zobungozi ezinganciphisa iphansi le-pelvic, njengokubeletha kwemvelo, ukukhulelwa, ukukhuluphala ngokweqile, ukuzijwayeza ezemidlalo ezinomthelela omkhulu, ukuqunjelwa okungapheli, izifo zokuphefumula noma ukuhlinzwa noma ukwelashwa kwabesifazane. Ukuvimbela kuyithuluzi elihamba phambili ekulweni nenkinga engadala ukuphazamiseka okukhulu kwansuku zonke. Xhumana nodokotela wakho bese uthola enye indlela engcono yokulungisa le nkinga ngaphambi kokuba ibe yimbi ngokwengeziwe.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.