Nzira yekuzorodza sei Pelvic Floor Muscles?

Mitsipa yepelvic haioneki asi inoshandiswa zuva nezuva, isingambomira basa ravo kunyangwe vakarara kana kuzorora. Chisingaperi kurwadziwa kwepelvic chirwere chinokanganisa hupenyu hwevarume nevakadzi. Ivo vanopedza 4-6 mwedzi uye vanoratidzwa ne cyclicity uye kusimba kwakasiyana. Chimwe chezvikonzero zvemamiriro acho ndeye spasm ye pelvic pasi tsandanyama. Kusakwana kuzorora kwemhasuru fibers kunotungamirira pakuumbwa kwe hypertonus. Maitiro ekuzorodza pelvic pasi tsandanyama uye kubvisa pelvic pasi tsandanyama spasm yakakosha. Ramba uchiverenga kuti uone sei?

Sei ndichifanira kuzorodza mhasuru dzangu dzepelvic floor?

Tsandanyama dzepasi pelvic dzinoita basa rakakosha mukushanda kweiyo genitourinary uye excretory system, kunyangwe nekuda kwechimwe chikonzero ivo vanowanzo furatirwa. Kuwedzeredza tsandanyama toni pane pelvic pasi kunogona kutungamirira kune spasms. Chiitiko chemusculature hypertonus chinowanzoitika kune vanhu vezera repakati. Vakadzi vanotambura nechirwere chetachiona kakawanda kupfuura varume – tsandanyama dzavo dzinowanzopfeka uye kuneta nekukurumidza, kunyanya kana pasina kudzidziswa, mararamiro ekugara, maitiro akaipa. Kuyerera kweropa kunowedzera mu spasmed fibers, hypoxia inoitika, uye trigger point inoumbwa, inova pakati pekunzwa kunorwadza.

Marwadzo asingaperi mumatsandanyama epelvic anogona kukanganisa hupenyu hwemurwere. Pelvic organ prolapse, constipation, urinary incontinence. Panguva imwecheteyo, nekushaya simba, panogona kuva nekuputika kwemasumbu ega ega. Iyo pelvic pasi haisi imwe kana kunyange mbiri tsandanyama. Icho chinhu chakaoma chakanyatsobatanidzwa kune mamwe masumbu emuviri. Naizvozvo, mamiriro eiyo pelvic pasi anokonzerwa nekufamba, kumira, muviri uye kunyange mararamiro.

Izvi zvinoratidza kuti zvakakosha sei kuzorodza tsandanyama dzepelvic. Pelvic floor inofanirwa kubatirana uye kugadzikana kuti nhengo dzemukati, kunyanya ura nedundira, zvishande zvakanaka 

Kune mashoma mashoma maekisesaizi ayo munhu wese anogona kuita ari ega: pakuda, kana paine marwadzo, kupisa, kusingatsungirirwe kushuvira kuita weti uye kumwe kusagadzikana muchiuno. Asi kurapa myofascial syndrome, pelvic floor muscle dysfunction, yakaoma tsandanyama spasm, munhu haagoni kuita pasina rubatsiro rehabilitator, neurologist nedzimwe nyanzvi.

Nzira yekuzorodza tsandanyama dzako dzepelvic?

Imwe yedzakareruka uye inokwanisika nzira dzekudzivirira uye kubata tsandanyama mamiriro ndeye kurovedza muviri kusimbisa pelvic pasi tsandanyama. Iwe haugone kuzviona, asi unogona kuzvinzwa. Pane nzira dzakawanda dzekuita izvi.

Bvisa tsandanyama nemazvo

Panguva yekurovedza muviri, mhasuru chete dzepelvic dzinofanira kushanda. Chikamu chezasi chemadziro emudumbu chichasimbisa uye kudzikamisa. Izvi zvakanaka nekuti chikamu chedumbu ichi chinoshanda pamwe chete netsandanyama dzepelvic. Tsandanyama dziri pamusoro peguvhu dzinofanirwa kunge dzakasununguka zvachose, kusanganisira diaphragm. Edza kudzvanya zvinyoro nyoro chete mhasuru dzepelvic pasi kuitira kuti dzisimuke uye dzibatane, uchifema zvakasununguka. Mushure mekuputika, zvakakosha kusunungura misumbu. Izvi zvichavabvumira kupora uye kugadzirira kondirakiti inotevera.

Kazhinji vanhu vanosimbisa tsandanyama dzekunze nekuda kwechido, kazhinji tsandanyama dzemudumbu, matako uye tsandanyama dzechidya. Zvisinei, kubata tsandanyama idzi pamwe chete netsandanyama dzepelvic hakutsigire nhengo dzemukati. Chete mhasuru dzemukati dzinoda kusimbiswa. Kuita zviitwa zvisizvo kunogona kukuvadza.

Kana iwe usinganzwe tsandanyama dzako dzepelvic dzichibata, chinja chinzvimbo uye edza zvakare. Somuenzaniso, kana wakagara, edza kurara pasi kana kuti kusimuka. Kana izvozvo zvikasashanda, tsvaga rubatsiro rwenyanzvi 

Ramba uchiita maekisesaizi

Paunenge uchinge wadzidza nzira yekunyatso gadzirisa tsandanyama dzako dzepelvic pasi, unogona kutanga kudzidzira. Edza kuchengetedza mamhasuru akabatana kusvika kumasekonzi gumi usati wazorora. Rangarira kufema paunenge uchiita izvi. Dzokorora chiitwa kusvika ka10, asi chete sekunge uchikwanisa kuzviita nemazvo. Iwo maekisesaizi anogona kudzokororwa kakawanda mukati mezuva rose. Zvinogona kuitwa wakarara pasi, kugara kana kumira nemakumbo ako akatambanudzwa, asi zvidya zvako, matako uye mhasuru dzemudumbu zvinofanirwa kuve zvakasununguka.

Sezvo mutemo, kuti uwane mhedzisiro inogara, maekisesaizi anofanirwa kuitwa kweinenge 6-8 mavhiki, kana nani mwedzi mitanhatu. Pavari voga, vangasanyanya kushanda. Chidzidzo chevhiki nevhiki nemudzidzisi mubatsiri wakanaka kune iri zuva rega rega rekuzvitungamira. Maekisesaizi anoitwa akamira, akagara, akarara pasi kana kupfugama. Mitsipa yepelvic inobatwa zvakasimba sezvinobvira uye inobatwa munzvimbo iyi kwe6 - 8 seconds. Mushure mekuita kwega kwega kwenguva refu, ita 3-4 nokukurumidza. Ita 8-12 kureba zvibvumirano uye nhamba inoenderana yekukurumidza zvisungo munzvimbo imwe neimwe. Muchiitiko ichi, zvibvumirano zvose zvinofanira kuitwa pamwero wakafanana.

Dzimwe nguva vanhu vanokanganwa kuita maekisesaizi etsandanyama yepilvic, saka zviri nani kuvabatanidza nechimwe chiitiko chenguva dzose, sekudya kana kukwesha mazino ako. Iyi inzira yakanaka yekuvaka maekisesaizi kuita seti yenguva dzose yemabasa enguva dzose.

Exercises for pelvic floor tsandanyama

Hazvina mhosva kuti munhu ane simba uye akakodzera sei, kana basa ravo repelvic rakakanganiswa, rinofanira kudzorerwa. Mitambo yemitambo yakajairika haifanirwe kusiiwa, asi mumhando dzese dzekudzidziswa – cardio, kutsungirira kana kudzidziswa simba – kuwanda kwekudzokorora, nzira uye kuwanda kwekudzidziswa kunofanirwa kuenderana nemhinduro yetsandanyama yepelvic. Kana zvichidikanwa, kuderedza kusimba, kukanganisa, mutoro, nhamba yekudzokorora, kana nguva yekurovedza muviri, uye zvishoma nezvishoma dzokera kuchirongwa chekare sezvo pelvic floor function inovandudza.

Zvirongwa zvekudzidzisa zviri nani kurongeka nenyanzvi, nekuti vanhu vakasiyana, uye izvo zvinokodzera mumwe zvinogona kunge zvisina kukodzera kune mumwe. Asi kune mimwe mitemo yakajairika:

• Dzivisa mitoro yakakura kana yakakwirira-yakasimba maekisesaizi ayo anoderedza kudzvanywa pa pelvic pasi.
• Usasimudza masimbi anorema kunze kwekunge zvakakodzera.
• Simbisa mhasuru dzako dzepelvic usati wasimudza zvinorema.

Hazvina musoro kufunga nezvemhasuru dzako dzepelvic nguva dzose mukati meawa-yakareba yekurovedza muviri, asi zvinobatsira kuzviteerera nguva dzose. Kana iwe usingakwanise kudzoreredza uye kusimbisa tsandanyama dzako uchikwenya, uchichinjisa biceps yako, kana kukwira chikomo pabhasikoro, kurovedza muviri kunofanirwa kupfupikiswa kana iwe unofanirwa kusarudza chimwe chinhu chiri nyore. Kana pasi pe pelvic yako isati yagadzirira kumhanya, unogona kufamba uchikwira zvikomo. Kana ma squats mashanu ari kuneta, ita matatu. Unozofambira mberi nekufamba kwenguva.

Physiotherapy

Shandisa sonic pelvic floor chair ine ruzha rwekuzunguza kuzorodza tsandanyama dzepelvic, kudzivirira nekuvandudza weti kupinza, weti, weti incontinence, uye benign prostatic hyperplasia matambudziko anokonzerwa nepelvic floor muscle matambudziko.