Ungayiphumuza Kanjani Imisipha Ye-Pelvic Floor?

Imisipha ye-pelvic floor ayibonakali kodwa isetshenziswa nsuku zonke, ayilokothi imise umsebenzi wayo ngisho nalapho ilele noma iphumule. Ubuhlungu be-pelvic obungapheli yisimo esithinta izinga lempilo yabesilisa nabesifazane. Zihlala izinyanga ezingu-4-6 futhi zibonakala ngokujikeleza kanye nokuqina okuhlukahlukene. Enye yezimbangela zalesi simo i-spasm i-pelvic floor imisipha. Ukuphumula okwanele kwemicu yemisipha kuholela ekwakhekeni kwe-hypertonus. Indlela yokuphumula imisipha ye-pelvic floor futhi ukhulule i-spasm yemisipha ye-pelvic ibaluleke kakhulu. Qhubeka ufunda ukuze ubone ukuthi kanjani?

Kungani ngidinga ukukhulula imisipha yami ye-pelvic floor?

Imisipha yaphansi ye-Pelvic idlala indima ebalulekile emsebenzini we-genitourinary kanye ne-excretory system, nakuba ngesizathu esithile ivame ukunganakwa. Ithoni ye-muscle eyeqile esitezi se-pelvic ingaholela kuma-spasms. Ukuvela kwe-hypertonus ye-musculature kulula kakhulu kubantu abaneminyaka ephakathi. Abesifazane bahlushwa yi-pathology kaningi kunabesilisa – imisipha yabo ijwayele ukugqoka futhi ikhathale ngokushesha, ikakhulukazi lapho kungabikho ukuqeqeshwa, indlela yokuphila yokuhlala, imikhuba emibi. Ukugeleza kwegazi kuwohloka emithanjeni ehlutshiwe, i-hypoxia iyenzeka, bese kwakheka amaphuzu, okuyisikhungo semizwa ebuhlungu.

Ubuhlungu obungapheli emisipha ye-pelvic floor bungathinta izinga lempilo yesiguli. I-pelvic organ prolapse, ukuqunjelwa, ukungakwazi ukuchama. Ngesikhathi esifanayo, ngobuthakathaka, kungase kube ne-spasm yemisipha ngayinye. I-pelvic floor akuyona imisipha eyodwa noma emibili. Kuyinkimbinkimbi exhumene eduze nezinye izicubu zomzimba. Ngakho-ke, isimo se-pelvic floor sithonywa ukuhamba, ukuma, umzimba kanye nendlela yokuphila.

Lokhu kubonisa ukuthi kubaluleke kangakanani ukukhulula imisipha ye-pelvic floor. I-pelvic floor kufanele ifinyele futhi ikhululeke ukuze izitho zangaphakathi, ikakhulukazi ithumbu nesinye, zisebenze kahle 

Kukhona izivivinyo ezimbalwa ezilula wonke umuntu angakwazi ukuzenza yedwa: ngokufunwa, lapho kukhona ubuhlungu, ukushisa, izifiso ezingenakubekezelelwa zokuchama nokunye ukungahambi kahle ku-pelvis. Kodwa ukwelapha i-myofascial syndrome, ukungasebenzi kahle kwemisipha ye-pelvic floor, i-muscle spasm enzima, umuntu akakwazi ukwenza ngaphandle kosizo lwe-rehabilitator, isazi sezinzwa kanye nabanye ochwepheshe.

Indlela yokuphumula imisipha yakho ye-pelvic floor?

Enye yezindlela ezilula futhi ezingabizi kakhulu zokuvimbela nokwelapha izimo zemisipha ukuzivocavoca ukuqinisa imisipha yaphansi ye-pelvic. Awukwazi ukuzibona, kodwa uyazizwa. Kunezindlela eziningana zokwenza lokhu.

Hlanganisa imisipha ngendlela efanele

Ngesikhathi sokuzivocavoca, imisipha ye-pelvic kuphela okufanele isebenze. Ingxenye engezansi yodonga lwesisu izoqina futhi ibe isicaba. Lokhu kulungile ngoba le ngxenye yesisu isebenza kanye nemisipha ye-pelvic floor. Imisipha engaphezu kwenkaba kufanele ikhululeke ngokuphelele, kuhlanganise ne-diaphragm. Zama ukucindezela ngobumnene kuphela imisipha yaphansi ye-pelvic ukuze iphakame futhi ifinyeze, kuyilapho uphefumula ngokukhululeka. Ngemuva kokunciphisa, kubalulekile ukukhulula imisipha. Lokhu kuzobavumela ukuthi balulame futhi balungiselele inkontileka elandelayo.

Ngokuvamile abantu baqinisa imisipha yangaphandle ngenxa yesifiso, ngokuvamile imisipha yesisu, izinqe kanye nemisipha ye-adductor yethanga. Nokho, ukufinyeza le misipha kanye nemisipha ye-pelvic akuzisekeli izitho zangaphakathi. Imisipha yangaphakathi kuphela edinga ukuqiniswa. Ukwenza izivivinyo ngokungalungile kungaba yingozi.

Uma ungayizwa imisipha ye-pelvic floor yakho ifinyela, shintsha indawo bese uzama futhi. Ngokwesibonelo, uma uhlezi, zama ukulala phansi noma ukuma. Uma nakho kungasebenzi, funa usizo lochwepheshe 

Gcina ukuvivinya umzimba njalo

Uma usufunde ukuthi ungayibamba kanjani kahle imisipha ye-pelvic floor, ungaqala ukuzilolonga. Zama ukugcina imisipha ixhumekile kuze kufike kumasekhondi angu-10 ngaphambi kokuphumula. Khumbula ukuphefumula ngenkathi wenza lokhu. Phinda umsebenzi izikhathi ezingu-10, kodwa kuphela uma ungakwenza ngendlela efanele. Ukuzivocavoca kungenziwa izikhathi eziningana usuku lonke. Zingenziwa ulele, uhlezi noma umile imilenze yakho ihlukaniswe, kodwa amathanga akho, izinqe kanye nemisipha yesisu kufanele ikhululeke.

Njengomthetho, ukufeza umphumela ohlala njalo, ukuzivocavoca kufanele kwenziwe okungenani amasonto angu-6-8, noma izinyanga ezi-6 ezingcono. Ngokwazo, zingase zingaphumeleli ngokukhethekile. Iseshini yamasonto onke nomfundisi iwukuphelelisa okuhle kulo msebenzi wansuku zonke oziqondise wona. Ukuzivocavoca kwenziwa umile, uhlezi, ulele noma uguqile. Imisipha ye-pelvic floor ifinyezwa ngokuqinile ngangokunokwenzeka futhi ibanjwe kule ndawo imizuzwana engu-6 - 8. Ngemva kokufinyela ngakunye okude, yenza ama-3-4 asheshayo. Yenza ukufinyela okude okungu-8-12 kanye nenombolo ehambisanayo yokufinyela okusheshayo endaweni ngayinye. Kulokhu, zonke izifinyezo kufanele zenziwe ngamandla afanayo.

Kwesinye isikhathi abantu bayakhohlwa ukwenza izivivinyo zemisipha ye-pelvic floor, ngakho-ke kungcono ukuzixhuma nomsebenzi othile ojwayelekile, njengokudla noma ukuxubha amazinyo. Lena indlela enhle yokwakha izivivinyo zibe isethi evamile yemisebenzi evamile.

Ukuzivocavoca kwemisipha ye-pelvic floor

Kungakhathaliseki ukuthi umuntu unamandla futhi ufanelekile kangakanani, uma umsebenzi wabo we-pelvic floor uphazamisekile, kufanele ubuyiselwe. Imisebenzi yezemidlalo evamile akufanele ishiywe, kodwa kuzo zonke izinhlobo zokuqeqeshwa – ukuqeqeshwa kwe-cardio, ukukhuthazela noma amandla – inani lokuphindaphinda, izindlela kanye nemvamisa yokuqeqeshwa kufanele kuncike ekuphenduleni kwemisipha ye-pelvic floor. Uma kunesidingo, yehlisa ukushuba, umthelela, umthwalo, inani lokuphindaphinda, noma ubude besikhathi sokujima, bese kancane kancane ubuyela ohlelweni lwangaphambilini njengoba umsebenzi wesitezi se-pelvic uthuthuka.

Izinhlelo zokuqeqesha zixhunyaniswa kangcono nochwepheshe, ngoba abantu abafani, futhi lokho okufanela omunye kungase kungafaneleki komunye. Kodwa kunemithetho ethile evamile:

• Gwema ukuvivinya umzimba omthwalo ophezulu noma ophezulu okwehlisa ingcindezi ku-pelvic floor.
• Ungaphakamisi izinsimbi ezisindayo ngaphandle uma kunesidingo.
• Qinisekisa imisipha yakho ye-pelvic floor ngaphambi kokuphakamisa izinsimbi ezinzima.

Akunangqondo ukucabanga ngemisipha yakho yaphansi ye-pelvic njalo ngesikhathi sokuvivinya umzimba isikhathi eside, kodwa kuyasiza ukuyinaka njalo. Uma ungakwazi ukuhlehla futhi uqinise imisipha yakho ngenkathi u-squatting, uguqula ama-biceps akho, noma ukhuphuka intaba ngebhayisikili, ukuzivocavoca kufanele kufinyezwe noma kufanele ukhethe into elula. Uma i-pelvic yakho ingakalungeli ukusebenza, ungakhuphuka imimango. Uma ama-squats amahlanu ekhathele, yenza kathathu. Uzokwenza intuthuko ngokuhamba kwesikhathi.

I-Physiotherapy

Sebenzisa i-sonic isihlalo se-pelvic floor ngokudlidliza komsindo ukuze kuphumuze imisipha ye-pelvic floor, ukuvimbela kanye nokwenza ngcono ukungena komgudu womchamo, ukuchama, ukungakwazi ukuzibamba komchamo, kanye nezinkinga ze-benign prostatic hyperplasia ezibangelwa izinkinga zemisipha ye-pelvic floor.