Ukuvivinya umzimba kungumbimbi omkhulu wokuthola impilo futhi, ikakhulukazi, kungasiza kakhulu ezindaweni ezithile zomzimba njengephansi le-pelvic. Kubalulekile ukwazi izici zale ndawo, ikakhulukazi kwabesifazane, ngoba ingahlupheka ngezikhathi ezithile empilweni, njengangemva kokubeletha noma ngemuva kokunqamuka kokuya esikhathini.
Ngakho-ke, ukugcina le ndawo iphilile kuzosinikeza izinzuzo eziningi ngokuhamba kwesikhathi, njengokululama okusheshayo noma ukugwema izinkinga ezitholakala eminyakeni yobudala (njengokungakwazi ukuzibamba). Ngakho-ke, kule ndatshana ake sikhulume ngokubaluleka kwesitezi sezitho zangasese nokuthi singasigcina kanjani siphilile.
Iyini iphansi le-pelvic?
Iphansi le-pelvic a iqoqo lemisipha nezicubu ezinomsebenzi wokuxhasa i-viscera ye-pelvic futhi enesibopho sezwekazi lokuchama nelokungcola Lokhu kusho ukuthi inhloso yayo ngukuthi isinye, i-rectum nesibeletho zihlala zitholakala ngaphakathi kwesikhumba ukuze zenze imisebenzi yazo kahle.
Ngakho-ke, Iphansi le-pelvic eliphilile lisivumela ukuthi sibe nokuchama okulungile, ukuzikhulula, imisebenzi yezocansi nokukhulelwa.
Ngabe ukunyakaza kuthinta iphansi lethu le-pelvic?
Indlela elula yokubona ukuthi ukunyakaza kuthinta kanjani ukubuka isibonelo se- lapho sithimula noma sikhwehlela, futhi sibona ukuthi yonke imisipha yethu yesisu, umgogodla kanye naphansi okhalo kuvulwa kanjani. Kukhona ngisho nabantu okuthi ezimweni ezinjengalezi bangahlushwa umchamo omncane. Esinye isibonelo ngamandla okumele asetshenziswe ngesikhathi sokubeletha noma kwezinye izimo lapho kwenziwa inkanuko (yize inhloso bekungeke kube ukusebenzisa amandla ngoba uma sidinga ukukwenza kusho ukuthi kukhona okungahambi kahle emathunjini ethu.
Mhlawumbe ungahle ube nentshisekelo ku:
- Thuthukisa izimpawu zokunqamuka kokuya esikhathini nokunqamuka kwesikhathi
- Yazi izidingo zomsoco zabesifazane
- Gcina umzimba wethu ukhishwe ubuthi ukuze ube nempilo
Singayinakekela kanjani i-pelvic floor yethu?
Ukuvivinya umzimba kunenzuzo enkulu, noma kunalokho kuyadingeka, ukugcina impilo yale ndawo ethile yomzimba wethu. Siyazi ukuthi lapho ukuqeqeshwa singenza izivivinyo ezigxile endaweni eyodwa noma imisipha noma singenza izivivinyo ezihlanganisa inqwaba yemisipha. Esimweni esinjalo, sizogxila emisipheni ethile yangaphansi okhalweni, kepha okuhle kungaba ukwenza ezinye izivivinyo zomhlaba wonke ukuze uzuze ekusebenzeni okungcono.
Yimiphi imisipha esiyidingayo ukuyiqeqesha?
Abantu abaningi abazi kahle ukuthi imiphi imisipha ebandakanyekile endaweni yaphansi. Ukwenza lokhu, isinyathelo sokuqala ukuthola imisipha eshiwo bese sikwazi ukwazi ukuthi ngokuzivocavoca esikwenzayo siyasebenza noma cha.
Ukuhlwitha sizokwenza ukunyakaza kokuncipha sengathi sifuna ukugcina umchamo. Kufanele sizizwe ukuthi imisipha yaphansi yomkhaba ihlangana kanjani nokuthi isikhungo sayo singena kanjani ngaphakathi.
Kungani kuwukuzivocavoca umzimba okuhle?
Ngokuzivocavoca kahle, ukungezwani okukhiqizwa ezicutshini kusiza ukuhlanganiswa kwe-collagen, okuhumusha ekunikezeni ukuqina ezicutshini. Kulesi simo esithile, lokhu kuqina kuvuna ukusebenza okuhle kwephansi le-pelvic nakho konke okubandakanya.
Uma singenzi kahle izivivinyo, okungukuthi, sidlula umkhawulo umzimba wethu osibekele wona, amakhefu kanye nokulimala kungenziwa, okwenza izicubu nemisipha kulahlekelwe ukuqina nokuqina.
Mhlawumbe ungahle ube nentshisekelo ku:
- Kungani kufanele ufake i-collagen ekudleni kwakho kwansuku zonke
- Umhluzi wamathambo, 'i-superfood' okufanele uyifake ekudleni kwakho
Ukuvivinya indawo ye-pelvic kubalulekile kubo bobabili abesilisa nabesifazane, kepha kufanele wazi umehluko ongokomzimba phakathi kwabo.
Ikakhulukazi, Lokhu kubalulekile esimweni sabesifazane abavamise ukuthinteka kakhulu kule ndawo kuye ngesikhathi sempilo abakuso. Izicubu ezixhunyiwe azinakho ukuqina okufanayo nokukhulelwa, ukubeletha, noma ukuya esikhathini. Izimpawu zomzimba wabesifazane ezivumela ukuthwala ingane nokubeletha, yizo ezenza izicubu zomgogodla zingakwazi ukumelana nemithelela futhi zingakhuthaza imisebenzi yokuzala.
Kujwayelekile kakhulu kwabesifazane, ikakhulukazi ezikhathini zempilo yabo lapho siphawula khona, bahlupheka ngokungasebenzi komchamo ngisho nokuqhuma kwe-viscera ye-pelvic ngenxa yokwehluleka emisebenzini yaphansi. Ngakho-ke, ukubaluleka okukhulu kokunakekela nokusebenzisa le misipha.
Yikuphi ukuzivocavoca okuhle kakhulu ekusebenzeni phansi kwe-pelvic?
Njengoba sike saxoxa kwezinye izihloko, kubaluleke kakhulu ukwazi ukuthi siqala kuphi (isimo sethu somzimba, iminyaka, njll ...) ngaphambi kokuqala noma yiluphi uhlobo lokuzivocavoca. Ngakho-ke, singakwazi lungisa ukuqina koqeqesho nezidingo zethu kanye nemikhawulo ebekwe yimizimba yethu futhi kancane kancane ukwanda.
Ukuzivocavoca komhlaba wonke okufana nokubhukuda noma i-yoga kungasiza kakhulu ephelezelwa izivivinyo ezithile zasendaweni endaweni yokusebenza. Ngokuvamile, yonke leyo mikhuba ethanda ukugcina ukuma komzimba okuhle.
Mhlawumbe ungahle ube nentshisekelo ku:
- Ukuzivocavoca kanye namathiphu okuthola imisipha
- I-Yoga yabaqalayo: izivivinyo zokuqalisa lo mkhuba ozuzisa kakhulu
Ngakolunye uhlangothi ukuvivinya umthelela akuzuzisi kangako njengoba zingaholela ekwehleni kwe-pelvic ngokwandisa ingcindezi yokwehla kuleyo ndawo.
Uma sithanda ukwenza lolu hlobo lokuzivocavoca okunomthelela, okuhle ukwazi ukuthi ungayivikela kanjani indawo yethu ye-pelvic:
- Thatha umoya okwamanje lapho kuzokwenziwa umzamo.
- Gcina ukuma okuhle ngaphandle kokuzicindezela ngaphezu kwemingcele yethu.
- Yenza kusebenze imisipha ejulile yesisu sethu.
Ukuzivocavoca okuqondile ukusebenza phansi kwe-pelvic
Ukusebenza phansi kwe-pelvic, Ngaphezu kokuzivocavoca okusebenza ezindaweni zesisu nezomzimba, izivivinyo zeKegel zaziwa kahle. Mhlawumbe kuyinto ethandwa kakhulu ngabesifazane, kepha futhi ingenziwa ngabantu besilisa. Sikukhuthaza ukuthi ubheke le ndatshana lapho sizichaza khona ngokuningiliziwe: Ukuzivocavoca kukaKegel, ukuthi bayini nokuthi kusizuzisa kanjani