Heng thilte hi i pelvic floor muscles chungchang hi i hria em? Kan sawi dun teh ang!

I pelvic floor muscle te hi i ngaihtuah tak tak ngai em? A ni lo mai thei. Mahse heng ruhte hian kan taksaah hmun pawimawh tak an chang a, a bik takin kan nitin nunah thil pawimawh tak tak thenkhatah te hian hmun pawimawh tak an chang a ni. Chuvangin vawiin hian he thu hi a awlsam zawngin, i hriatthiam theih dan tur angin kan sawi dawn a ni.

Pelvic Floor Muscles te hi engte nge ni?

A awlsam zawngin, i pelvic floor muscles hi i pelvic cavity chhunga taksa peng pawimawh engemaw zat, hmeichhiaah chuan i bladder, bowel, leh uterus, vagina leh prostate te thlawptu muscle leh connective tissue te inzawmkhawm a ni. Mesh ang bawkin heng taksa peng hrang hrangte hian heng taksa peng hrang hrangte hi a hmuna awm reng turin an pui thin. Tin, zun chhuah, bawlhhlawh paih, leh mipat hmeichhiatna hmanna ang chi thila mamawh flexibility an pe bawk.

Ngaihtuah teh, i taksa peng chhunga thau pawl lian ber ber, ``Core muscles'' kan tih bawk te hian heng ruh, pelvic floor thau te nen hian hna an thawk dun a ni. Hei vang hian thil rit tak tak, khuh, etc. i chawi chhuah atanga pressure lo awm lakah i ruhro leh chhungril lam te i humhim thei a, chutih rual chuan heng ruh te hian i zun leh ek (`Continence`) te pawh a thunun thei bawk.

Heng pelvic floor muscle te hi eng nge thleng tak tak?

Heng ruhte hnathawh ber chu pelvic cavity chhunga taksa peng pawimawh tak takte chu an awmna tur dik takah vawn leh humhim hi a ni. Heng ruhte hi control theihna – chu chu squeeze leh relax theihna hian kan taksa atanga bawlhhlawh paih chhuahna kawngah nasa takin a pui a ni.

Ngaihtuah teh, heng ruhte hian i urethra leh anus nen hian kawng danglam takin hna an thawk a ni. Heng pelvic floor muscle te hi i tihkhauh chuan heng kawng pahnih hi a tawi thin. Tichuan bawlhhlawh chu a pass out thei lo. Heng ruhte hi i tih hahdam leh chuan heng kawngte hi a zau a, i zun emaw, i zun emaw i chhuah thei bawk.

Pelvic floor muscle hrisel tak nei tan chuan he tightening leh relaxing hi a pianphungah a thleng thin. Tin, i duh angin i control thei bawk a, tumruh taka bicep i tihkhauh ang bawkin.

Heng pelvic floor muscle te hnathawh danah pawh danglamna tlem a awm a, chu chu i reproductive system peng hrang hrang a zirin a ni.

Hmeichhe pelvic floor muscle te hian engtin nge hna an thawh?

Hmeichhia i nih angin i pelvic floor muscle te hian a hnuaia mi ang hian an ti thin:

• I bladder, urethra, vagina, uterus, colon, rectum, leh anus ang chi organ te a thlawp a ni.
• I zun, bawlhhlawh, gas kal dan tur control turin i bladder i tikhauh a, i ti hahdam bawk.
• Vagina-a thisen kal tipung turin a pui a, mipat hmeichhiatna leh orgasm laiin vaginal contraction a siam bawk.
• Natural childbirth (`Vaginal delivery`) laiin tanpuina a pe thin.

Mipa pelvic floor muscle te hian engtin nge hna an thawh?

Mipa pelvic floor muscle te hian hetiang hian an ti thin.

• I bladder, urethra, prostate, colon, rectum, leh anus ang chi organ te a support a ni.
• I zun, bawlhhlawh, gas kal dan tur control turin i bladder i tikhauh a, i ti hahdam bawk.
• Mipat hmeichhiatna hman laiin penis ding (`erection`) leh ejaculate (`ejaculate`) a pui thin.

Heng pelvic floor muscle te hi khawiah nge an awm tih i hria em?

I pelvic floor muscle te hian i core muscle te lungphum a siam a. Heng core muscles te hi i pelvic floor muscles, abdominal muscles, back muscles, leh diaphragm (thâwk control tu muscle) te an ni. Heng muscle te hi an inzawm khawm chuan i pelvis leh spine te nen an inzawm a, chu chuan i midsection chu stability a pe a ni.

A dik tak chuan heng ruhte hi i pelvis hmalam (`Pubic bone`) atanga i ruh hnunglam atanga a tawp lama ruh te tak te (the `Coccyx`) thlengin an inzar pharh a ni. Tin, i thut laia i hriat theih tur ruh pahnih (the `Ischial tuberosities`) a awm a, heng ruhte hi a sir lehlamah a inzar pharh a ni. Muscle layer engemaw zat inzawmkhawm atanga siam membrane pakhat ang an ni. Mahse hawnna an nei bawk – `Anus`, `Urethra` leh `Vagina` te.

Heng taksa ruh te hi khawiah nge an awm tih pawh thil tlemte tih hmangin i hre thei bawk. Mahse hei hi i tih hmain i kut i sil fai a ngai a ni.

* Hmeichhia i nih chuan, vaginal opening: Vagina chhungah kut zungtang pakhat emaw pahnih emaw dah la, hrual khawm tum ang che.

* Urethra: I zun a, i squeeze ang maiin han mitthla teh, zun luang chhuak chu i titawp nghal mai ang.

* Anus: Thli chhuak tur khap tum ang maiin i hnute kha khauh rawh.

>

Engtiang pawhin ti la, i pelvis chhunga muscle thenkhat chu chhunglam leh chunglam hawiin a rawn inher chhuak tih i hria ang. Chu chu i pelvic floor muscle te chu an ni.

Pelvic floor-a ruh lian ber berte chu engte nge ni?

I pelvic floor hi muscle leh connective tissue layer engemaw zat atanga siam a ni a, chu chu ligaments an ti a, chu chu chu muscle te chu a thlunzawm khawm a ni. Hemi kawngah hian taksa peng hrang hrang pawimawh tak pahnih a awm a, chungte chu:

• Levator ani (`Levator ani`): .Hei hi pelvic floor-a muscle group lian ber leh pawimawh ber a ni. A nihna takah chuan taksa peng hrang hrang pathum inzawmkhawm a ni a, chungte chu pubococcygeus, puborectalis leh iliococcygeus te an ni. He group (Levator ani) hi i pelvis vel zawng zawngah a inzar pharh a.
• Coccygeus: Hei hi pelvic floor-a muscle group tenau dang a ni. Pelvis hnung lamah a awm a.

Pelvic floor muscles nena inzawm natna tlanglawn tak takte chu engte nge ni?

Pelvic floor muscle te hi a chak lo (lax) emaw, a tight lutuk (hypertonic) emaw a ni thei. An pahnih hian harsatna an thlen thei a ni. A pawimawh ber chu balance hi a ni. Chu chu, heng ruhte hi i core stable leh i organs te chu a hmuna awm reng turin an chak tawk tur a ni a, mahse a tul hunah contract leh relax thei tur khawpa flexible an nih a ngai tihna a ni.

Pelvic floor muscle te hi a chak lo (lax) a nih chuan eng nge thleng ang?

Heng taksa peng hrang hrangte hi an chak loh chhan hrang hrang a awm thei. Entir nan:

• Accident emaw hliam emaw (`Injury or trauma`) vang a ni. Nau neih (`Childbirth`) emaw, surgery (`Surgery`) ang chi thil vang pawh a ni thei.
• Naupai laia stress vangin.
• Thil rit phurh fo, hun rei tak khuh, leh chaw ei kham loh ang chi thil avanga straining lutuk.
• Menopause nena hormone inthlak danglamna avang hian.
• Natural aging process-a tel ve angin.
• Chûngte chu damdawi lam thil ṭhenkhat, zunthlum ang chite pawhin a tichak lo thei bawk.

Pelvic floor muscle te a chak loh chuan a hnuaia thil awmte hi a awm thei a ni:

• Stress incontinence: I nuih a, i khuh a, i thawk a, i thil i chawi chuan i duh loh zawnga zun a chhuah. Hei hi nau neih hnuah, prostate surgery emaw, pelvic trauma hnuah emaw a awm fo thin.
• Urge incontinence: Zun chhuah ngai fo leh thunun theih lohna.
• Fecal incontinence: Thluak kal dan control harsat .
• Anal incontinence: Thli kal dan control harsat .
• Pelvic organ prolapse: I pelvic organ, i uterus, rectum, leh bladder te hian an thlawpna an hloh a, i vagina chhungah emaw an tlak chhuah emaw chuan he natna hi menopause hnuah a awm fo thin.

A tlangpuiin, zun, bawlhhlawh, boruak kal dan (`incontinence`) control harsa i neih chuan pelvic floor muscle chak lo tihna a ni thei.

Pelvic floor muscle te a tight (hypertonic) a nih chuan eng nge thleng ang?

He natna chungchang hi zir tur tam tak a la awm a, chu chu ``Hypertonic pelvic floor'' tia hriat a ni.Mahse, heng ruhte hi a inthlak danglam lo va, a nghet lo zawk a nih chuan heng ang harsatna hi a awm thei a ni:

• Constipation emaw, ek chhuah harsatna emaw.
• Pelvic natna a awm.
• Hnunglam, hip emaw ke emaw a na.
• Inpawlna hrehawm tak.
• Zun harsatna, zun tam emaw, zun hman vat ngai emaw.

Hetiang taksa ruh tightness hi mipat hmeichhiatna lama tihduhdahna, rilru emaw taksa lama harsatna chi dang, accident, nau neih, stress, leh gynecologic condition dangte vang a ni thei.

Pelvic floor muscle chak lote enkawlna tur engte nge ni?

Thu lawmawm tak chu hemi chungchangah hian i tih theih tur a awm tih hi a ni.

• Kegel exercises: Hengte hi pelvic floor ruh tichak turin an hmang fo thin. Kegel exercise-ah hian i pelvic floor muscle te chu zawi zawiin i tikhauh a, a ti hahdam a, zawi zawiin control a siam bawk. Heng exercise te hian incontinence ah pawh a pui thei bawk. A châng chuan doctor chuan biofeedback hmangin heng exercise te hi a pui thei che a ni. Chumi hnuah chuan i vagina-a sensor dah chuan i taksa ruhte chu engtiang chiahin nge i tihkhawtlai tih leh engzat nge i tihbuai tih a teh thei ang.

Pawimawh: I doctor thurawn tel lo chuan Kegel exercise hi ti suh, a bik takin tun hnaia i pelvic floor muscles (e.g., nau neih laiin) tihchhiat i neih chuan.

• Constipation control: Constipation tihziaawmna tura i tih theih thil (diet, exercise, damdawi) te hian bathroom i kal hunah i pelvic floor muscle-a pressure tul lo tak chu a titawp thei a ni.
• Vaginal weights/Kegel balls: Ball ang chi thil bik siam chu vagina chhungah dahin, nitin hna i thawh laiin i vawn tlat chuan, zawi zawiin pelvic floor ruhte chu i tichak thei ang.
• Damdawi hmanrua: I pelvic floor muscle te a chak lo hle a nih chuan vaginal pessary ang chi device hmangin i pelvic organs te chu a hmunah a vawn theih a ni.
• Physical therapy: Physical therapist, pelvic floor muscles lama training bik dawng tawh chuan i core muscles te, pelvic floor muscles te pawh a coordinate leh tichak thei che a ni.
• Inzai:Pelvic organ prolapse ang chi te, taksa peng hrang hrangte chu a hmuna dah lehna tur reconstructive surgery emaw, taksa peng hrang hrangte chhuah lohna tura vagina bangte inzawm khawmna tur colpocleisis an tih surgical procedure emaw tih theih a ni.

Pelvic floor muscle tight (hypertonic) te hi eng enkawlna nge ni?

He natna enkawlnaah hian taksa lam enkawlna, thawk/rilru hahdam dan, pelvic floor muscle injection, damdawi, leh cognitive behavioral therapy (CBT) te a tel.

Heng pelvic floor muscle te hi hriselna atana kan tih theih tur thil awlsam tak tak te chu engte nge ni?

I hriselna a zirin Kegel exercise tih fo hian hlawkna i nei thei a ni. Urinary leh bowel control a ti tha thei a, chubakah sexual function a tipung thei bawk. Mi tam tak chuan Kegel exercise hian vagina nei te tan sexual satisfaction a tipung chauh niin an ngai thin. Mahse zirchianna thar chuan heng mipat hmeichhiatna lama hlawknate hi mi zawng zawng tan a awm tih a tarlang.

A pawimawh ber chu Kegel exercise kan tih hian taksa ruh dik tak hman a ni. Chuvangin, i doctor emaw, physical therapist emaw zawt la, taksa ruh dik tak kha tihkhauh leh tih hahdam dan dik tak zir rawh.

He exercise hi thut emaw, ding emaw, mu emaw pawhin i ti thei.

• I pelvic floor muscle te chu second 8 chhung khauh takin khauh rawh. Hemi hun chhung hian i hnute, i kekawrte, i taksa ruh dang emaw tense lo turin fimkhur rawh. I tihkhauh lai hian thawk pangngaiin thawk la.
• Tichuan chu ruhte chu second 8 chhung relax rawh. Kegel exercise neih lai hian tighten leh relax pawh a pawimawh ve tho. Relax laiin thawk pangngaiin thawk rawh.
• Hetiang hian (second 8 chhung khauh takin, second 8 chhung chawlh hahdam la) vawi 8 dang ti leh rawh.

He exercise hi ni khatah vawi thum ti thin ang che. I thil tih tawh chu tih danah siam tum ang che, zing ha i sil lai emaw, chawhmeh ei laiin social media i check lai emaw, hnathawh atanga i haw lai emaw pawh nise.

A tir lamah second 8 chhung contraction kha vawn harsa i tih chuan second 3 atanga tan tur a ni. Hun a kal zel a, second 8 atanga 12 chhung chu contraction leh relaxation chu i vawng thei tawh ang. Zawi zawiin taksa ruhte tihchak lohvin hun tipung rawh.

Thla 4 atanga thla 6 vel hnuah chuan i pelvic floor muscles chaknaah inthlak danglamna i nei tan ang.

A tawp berah chuan hei hi hre reng ang che ! (In lama hruai tur thuchah)

Mi tam tak chuan an pelvic floor muscle te hi incontinence emaw prolapse ang chi harsatna an neih hnuah chauh an ngaihtuah thin. Mahse i pelvic floor enkawl turin harsatna i neih hma chu nghak suh.Heng muscle te hi exercise i tih hian i bladder leh bowel movement te chu a control thei ang. Pelvic floor exercise hian i sexual function, i arousal, leh orgasm intensity thlengin a tichak thei bawk. Chuvangin, i pelvic floor muscles hrisel taka vawn chu vawiin atang hian i exercise routine-ah dah la. Lungngai suh, nangmah ngeiin i ti thei ang!

` Pelvic floor muscle, pelvic floor muscle, Kegel exercise, zun control, bowel movement, hmeichhe hriselna, pelvic organ prolapse