Uphumla njani imisipha yoMgangatho wePelvic?

Izihlunu zomgangatho we-pelvic azibonakali kodwa zisetyenziswa yonke imihla, zingaze ziyeke umsebenzi wazo nangona zilele okanye ziphumle. Intlungu engapheliyo ye-pelvic yimeko echaphazela umgangatho wobomi bamadoda nabasetyhini. Zihlala iinyanga ezi-4-6 kwaye zibonakaliswe yi-cyclicity kunye nobukhulu obuhlukeneyo. Esinye sezizathu zemeko yi-spasm ye umgangatho we-pelvic izihlunu. Ukungaphumli ngokwaneleyo kwemisipha ye-muscle kukhokelela ekubunjweni kwe-hypertonus. Indlela yokuphumla imisipha ye-pelvic kunye nokunciphisa i-spasm ye-pelvic ye-muscle kubaluleke kakhulu. Qhubeka ufunda ukuze ubone ukuba njani?

Kutheni kufuneka ndikhulule izihlunu zam zomgangatho we-pelvic?

Izihlunu zomgangatho we-pelvic zidlala indima ebalulekileyo kumsebenzi we-genitourinary kunye ne-excretory system, nangona ngenxa yezizathu ezithile zihlala zinganakwa. Ukugqithiswa kwethoni ye-muscle kumgangatho we-pelvic kunokukhokelela kwi-spasms. Ukwenzeka kwe-musculature hypertonus kuchaphazeleka ngakumbi kubantu abaphakathi kweminyaka. Abasetyhini bahlushwa yi-pathology kaninzi kunamadoda – izihlunu zabo ziyakwazi ukunxiba kunye nokudinwa ngokukhawuleza, ngakumbi ngokungabikho koqeqesho, indlela yokuphila yokuhlala, imikhwa emibi. Ukuhamba kwegazi kuyancipha kwimicu edibeneyo, i-hypoxia iyenzeka, kwaye iinqununu ze-trigger zenziwe, eziyiziko leentlungu ezibuhlungu.

Iintlungu ezingapheliyo kwi-pelvic floor muscle zinokuchaphazela umgangatho wobomi besigulane. Ukuqhawuka kwelungu le-pelvic, ukuqhina, ukungabikho komchamo. Ngexesha elifanayo, ngobuthathaka, kunokubakho i-spasm yemisipha yomntu. I-pelvic floor ayikho enye okanye ezimbini izihlunu. Yinto entsonkothileyo edityaniswe ngokusondeleyo nezinye izihlunu zomzimba. Ngoko ke, imeko yomgangatho we-pelvic ithonywa yi-gait, i-posture, i-physique kunye nendlela yokuphila.

Oku kubonisa ukuba kubaluleke kangakanani ukukhulula izihlunu ze-pelvic floor. Umgangatho we-pelvic kufuneka ufinyeze kwaye uphumle ukuze amalungu angaphakathi, ngakumbi amathumbu kunye nesinyi, asebenze kakuhle 

Kukho iindlela ezimbalwa zokuzivocavoca ezilula ezinokuthi wonke umntu azenzele ngokwakhe: ngokufunwa, xa kukho intlungu, ukutshisa, ukunyanzeliswa kokunyanzeliswa kokuchama kunye nokunye ukuphazamiseka kwi-pelvis. Kodwa ukunyanga i-myofascial syndrome, i-pelvic floor muscle dysfunction, i-spasm enzima ye-muscle, umntu akanako ukwenza ngaphandle koncedo lwe-rehabilitator, i-neurologist kunye nezinye iingcali.

Indlela yokuphumla imisipha yakho ye-pelvic?

Enye yeendlela ezilula kwaye ezifikelelekayo zokuthintela kunye nokunyanga iimeko zezihlunu kukwenza umthambo ukuqinisa imisipha yomgangatho we-pelvic. Awunakuzibona, kodwa unokuziva. Kukho iindlela ezininzi zokwenza oku.

Qhawula izihlunu ngokuchanekileyo

Ngexesha lokuzilolonga, kuphela imisipha yomgangatho we-pelvic kufuneka isebenze. Inxalenye engezantsi yodonga lwesisu iya kuqina kwaye ifake. Oku kulungile kuba le nxalenye yesisu isebenza kunye nemisipha ye-pelvic. Izihlunu ezingentla kwenkaba kufuneka zikhululeke ngokupheleleyo, kubandakanywa ne-diaphragm. Zama ukucinezela ngobunono kuphela izihlunu zomgangatho we-pelvic ukuze ziphakame kwaye zinciphise, ngelixa ziphefumla ngokukhululekileyo. Emva kokuqhawula, kubalulekile ukukhulula imisipha. Oku kuya kubavumela ukuba bahlaziye kwaye balungiselele ikhontrakthi elandelayo.

Ngokuqhelekileyo abantu bayaxina izihlunu zangaphandle ngenxa yomnqweno, ngokwesiqhelo izihlunu zesisu, iimpundu kunye nezihlunu zethanga. Nangona kunjalo, ukudibanisa le misipha kunye nezihlunu zomgangatho we-pelvic akuxhasi amalungu angaphakathi. Kuphela izihlunu zangaphakathi kufuneka ziqiniswe. Ukwenza umthambo ngendlela engachanekanga kunokuba yingozi.

Ukuba awuziva ukuba izihlunu zakho zomgangatho we-pelvic ziyawohloka, tshintsha indawo uze uzame kwakhona. Ngokomzekelo, ukuba uhleli, zama ukungqengqa okanye ume ngeenyawo. Ukuba oko akusebenzi, funa uncedo lwengcali 

Gcina umthambo rhoqo

Nje ukuba ufunde indlela yokudibanisa ngokufanelekileyo izihlunu zakho zomgangatho we-pelvic, ungaqala ukuziqhelanisa. Zama ukugcina izihlunu zidibene ukuya kuthi ga kwimizuzwana eyi-10 ngaphambi kokuba uphumle. Khumbula ukuphefumla ngelixa usenza oku. Phinda umthambo ukuya kuthi ga kwizihlandlo ezili-10, kodwa kuphela nje ukuba unokwenza ngokuchanekileyo. Imithambo inokuphinda iphindwe kaninzi imini yonke. Zingenziwa zilele phantsi, zihleli okanye zime imilenze isasazeke ngaphandle, kodwa amathanga akho, iimpundu kunye nezihlunu zesisu kufuneka zikhululeke.

Njengomthetho, ukufezekisa umphumo ongapheliyo, ukuzivocavoca kufuneka kwenziwe ubuncinane kwiiveki ezi-6-8, okanye iinyanga ezi-6 ezingcono. Xa bebodwa, basenokungasebenzi kakuhle. Iseshoni yeveki kunye nomqeqeshi ingumphelelisi olungileyo kulo msebenzi wemihla ngemihla ozilawulayo. Imithambo yenziwa imile, ihleli, ilele okanye iguqe ngamadolo. Imisipha yomgangatho we-pelvic ibanjwe ngokukhawuleza kwaye ibanjwe kule ndawo kwi-6 - 8 imizuzwana. Emva kokufinyezwa kwexesha elide, yenza i-3-4 ngokukhawuleza. Yenza i-8-12 i-contractions ende kunye nenani elihambelanayo lokuqhawula ngokukhawuleza kwindawo nganye. Kule meko, zonke izifinyezo kufuneka zenziwe ngesantya esifanayo.

Ngamanye amaxesha abantu bayalibala ukwenza izihlunu ze-pelvic floor, ngoko ke kungcono ukuzidibanisa nomsebenzi oqhelekileyo, onjengokutya okanye ukuxubha amazinyo. Le yindlela entle yokwenza umthambo ube yisethi eqhelekileyo yemisebenzi yesiqhelo.

Ukuzivocavoca kwemisipha ye-pelvic floor

Kungakhathaliseki ukuba unamandla kangakanani kwaye ufanelekile umntu, ukuba umsebenzi wabo we-pelvic floor uphazamisekile, kufuneka ubuyiselwe. Imisebenzi yezemidlalo eqhelekileyo akufanele ishiywe, kodwa kuzo zonke iintlobo zoqeqesho – i-cardio, ukunyamezela okanye uqeqesho lwamandla – inani lokuphindaphinda, iindlela kunye nokuphindaphinda koqeqesho kufuneka kuxhomekeke kwimpendulo yemisipha yomgangatho we-pelvic. Ukuba kuyimfuneko, ukunciphisa ukuqina, impembelelo, umthwalo, inani lokuphindaphinda, okanye ubude bexesha lokuzilolonga, kwaye ngokuthe ngcembe ubuyele kwirejimeni yangaphambili njengoko umsebenzi womgangatho we-pelvic uphucula.

Iinkqubo zoqeqesho zilungelelaniswa ngcono kunye neengcali, kuba abantu bahluke, kwaye oko kufanelana nomnye kusenokungafaneleki kwenye. Kodwa kukho imigaqo eqhelekileyo:

• Gwema ukulayisha okuphezulu okanye ukuzivocavoca okuphezulu okunciphisa uxinzelelo kwi-pelvic floor.
• Musa ukuphakamisa iintsimbi ezinzima ngaphandle kokuba kuyimfuneko.
• Gxininisa izihlunu zakho zomgangatho we-pelvic ngaphambi kokuba uphakamise iintsimbi ezinzima.

Akukho ngqiqweni ukucinga malunga nezihlunu zomgangatho we-pelvic rhoqo ngexesha lokuzilolonga ixesha elide, kodwa kuyanceda ukuziqwalasela rhoqo. Ukuba awukwazi ukurhoxa kwaye uqinise imisipha yakho ngelixa u-squatting, uguqula i-biceps yakho, okanye ukunyuka induli ngebhayisikili, umsebenzi kufuneka ufinyezwe okanye ukhethe into elula. Ukuba umgangatho wakho we-pelvic awukakulungeli ukuqhuba, unokunyuka iinduli. Ukuba i-squats ezintlanu ziyadinisa, yenza ezintathu. Uya kwenza inkqubela ekuhambeni kwexesha.

IPhysiotherapy

Sebenzisa i-sonic isitulo somgangatho we-pelvic kunye nesandi sokungcangcazela ukuze uphumle izihlunu zomgangatho we-pelvic, ukuthintela kunye nokuphucula ukungena kwe-urinary tract, ukuchama, ukungabikho komchamo, kunye neengxaki ze-benign prostatic hyperplasia ezibangelwa iingxaki ze-pelvic floor muscle.