Ngaba ubuzazi ezi zinto malunga nemisipha yakho yomgangatho we-pelvic? Masithethe!

Ngaba wakha wacinga ngokwenene ngemisipha yakho yomgangatho we-pelvic? Mhlawumbi akunjalo. Kodwa le misipha idlala indima ebaluleke kakhulu emizimbeni yethu, ingakumbi kwezinye zezinto ezibalulekileyo kubomi bethu bemihla ngemihla. Ngoko ke namhlanje siza kuthetha ngale nto ngendlela elula, ngendlela onokuyiqonda.

Zithini izihlunu zomgangatho wePelvic?

Ngamafutshane, izihlunu zakho zomgangatho we-pelvic yingqokelela yezihlunu kunye nezicubu ezinxibelelanayo ezixhasa amalungu abalulekileyo angaphakathi kwi-pelvic cavity yakho, njengesinyi sakho, amathumbu, kunye nesibeleko, ubufazi, kunye ne-prostate kubasetyhini. Njenge-mesh, ezi zihlunu zinceda ukugcina la malungu esendaweni yawo. Zikwabonelela ngokuguquguquka okufunekayo kwizinto ezinje ngokuchama, ukuphuma kwesisu, kunye nemisebenzi yesondo.

Cinga ngako oku, amaqela emisipha ephambili emzimbeni wakho, esikwabiza ngokuba yi "core muscles", asebenza kunye nezi misipha, izihlunu zomgangatho we-pelvic. Yiyo loo nto unokukhusela umqolo wakho kunye namalungu angaphakathi kuxinzelelo oluvela xa uphakamisa into enzima, ukukhwehlela, njl. Kwangaxeshanye, ezi misipha zikwanceda ukulawula umchamo wakho kunye nendle ('Continence').

Kwenzeka ntoni kanye kanye kwezi zihlunu zomgangatho we-pelvic?

Umsebenzi ophambili wale mihlunu kukubamba nokukhusela amalungu abalulekileyo kwi-pelvic cavity kwiindawo zawo ezifanelekileyo. Ukukwazi ukulawula le mihlunu - oko kukuthi, ukucinezela nokuphumla - kunceda kakhulu ekususeni inkunkuma emizimbeni yethu.

Khawucinge nje, ezi zihlunu zisebenza ngendlela ekhethekileyo kwi-urethra yakho kunye ne-anus. Xa uqinisa ezi zihlunu zomgangatho we-pelvic, ezi zihlunu zimbini ziyacutheka. Emva koko inkunkuma ayinakuphuma. Xa uphumza ezi zihlunu kwakhona, ezi zihlunu ziyanda kwaye unokuchama okanye ukhuphe indle.

Kumntu onezihlunu zomgangatho we-pelvic eziphilileyo, oku kuqina nokuphumla kwenzeka ngokwendalo. Kwaye, ungayilawula ngokuthanda kwakho, njengokuba ubuya kuyiqinisa ngabom i-bicep.

Kukwakho nomahluko omncinci kwindlela ezisebenza ngayo ezi zihlunu zomgangatho we-pelvic, kuxhomekeke kwiindawo ezithile kwinkqubo yakho yokuzala.

Zisebenza njani izihlunu zomgangatho we-pelvic zabasetyhini?

Njengomfazi, izihlunu zakho zomgangatho we-pelvic zenza oku kulandelayo:

• Ixhasa amalungu omzimba anjengesinyi sakho, i-urethra, i-vagina, isibeleko, i-colon, i-rectum, kunye ne-anus.
• Uyaqinisa kwaye uphumze isinyi sakho ukuze ulawule ukuhamba komchamo, indle, okanye igesi.
• Inceda ukwandisa ukuhamba kwegazi ukuya kwilungu lobufazi kwaye ibangele ukushwabana kwelungu lobufazi ngexesha lokwabelana ngesondo kunye nokufika kwinqanaba lokufikisa.
• Inika inkxaso ngexesha lokubeleka ngokwendalo (`Ukunikezelwa kwangasese`).

Zisebenza njani izihlunu zomgangatho we-pelvic zamadoda?

Izihlunu zomgangatho we-pelvic zendoda zenza oku kulandelayo:

• Ixhasa amalungu omzimba afana nesinyi sakho, i-urethra, i-prostate, i-colon, i-rectum, kunye ne-anus.
• Uyaqinisa kwaye uphumze isinyi sakho ukuze ulawule ukuhamba komchamo, indle, okanye igesi.
• Inceda ipenisi ukuba ime (`erection`) kwaye ikhuphe i-ejaculate (`ejaculate`) ngexesha lokwabelana ngesondo.

Ngaba uyazi ukuba ezi zihlunu zomgangatho we-pelvic zifumaneka phi?

Izihlunu zakho zomgangatho we-pelvic zakha isiseko sezihlunu zakho zomgangatho we-pelvic. Ezi zihlunu zomgangatho we-pelvic ziquka izihlunu zakho zomgangatho we-pelvic, izihlunu zesisu, izihlunu zomqolo, kunye ne-diaphragm (isihlunu esilawula ukuphefumla). Zidibene, ezi zihlunu zidibana ne-pelvis yakho kunye nomqolo, zibonelela ngozinzo kumbindi wakho we-pelvic.

Ukuze kube yinyani, ezi zihlunu ziqala ngaphambili kwe-pelvis yakho ('ithambo le-Pubic') ziye ngasemva komqolo wakho ziye kwithambo elincinci elisekupheleni ('i-Coccyx'). Kwakhona, kukho amathambo amabini onokuwava xa uhleli ('ii-Ischial tuberosities'), kwaye ezi zihlunu zinwebeka kumacala omabini. Zifana ne-membrane enye eyenziwe ziingqimba ezininzi zemisipha edibeneyo. Kodwa zikwanazo neendawo ezivulekileyo - 'i-Anus', 'i-Urethra' kunye 'ne-Vagina'.

Ungafumanisa nokuba ezi zihlunu ziphi ngokwenza into encinci. Kodwa kufuneka uhlambe izandla zakho kakuhle ngaphambi kokuba wenze oku.

* Ukuba ungumfazi, faka umngxuma welungu lobufazi: Faka umnwe omnye okanye emibini kwilungu lobufazi uze uzame ukuyicinezela.

* Umchamo: Khawuthelekelele ukhupha umchamo uze ucinezele ngokungathi ngequbuliso uyekisa ukuphuma komchamo.

* Impundu: Qinisa impundu yakho ngokungathi uzama ukuthintela ukuphuma komoya.

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Nokuba ukwenza njani oku, uza kuziva izihlunu ezithile ngaphakathi kwi-pelvis yakho zitsala ngaphakathi naphezulu. Ezo zizihlunu zakho zomgangatho we-pelvis.

Zeziphi izihlunu eziphambili zomgangatho we-pelvic?

Umgangatho wakho we-pelvic wenziwe ziingqimba ezininzi zemisipha kunye nezicubu ezinxibelelanayo ezibizwa ngokuba zii-ligaments ezidibanisa ezo zihlunu kunye. Kukho amaqela amabini aphambili emisipha abalulekileyo koku:

• I-Levator ani (`Levator ani`):Eli lelona qela lemisipha likhulu nelibaluleke kakhulu kumgangatho we-pelvic. Enyanisweni liyindibaniselwano yemisipha emithathu eyahlukeneyo: i-pubococcygeus, i-puborectalis, kunye ne-iliococcygeus. Eli qela (i-Levator ani) lihambahamba lijikeleze i-pelvis yakho.
• I-Coccygeus: Eli lelinye iqela elincinci lemisipha phantsi kwe-pelvic. Lifumaneka ngasemva kwe-pelvis.

Ziziphi iimeko eziqhelekileyo ezinxulumene nezihlunu zomgangatho we-pelvic?

Izihlunu zomgangatho we-pelvic zinokuba buthathaka (ziyeke) okanye ziqine kakhulu (zixinene kakhulu). Zombini zinokubangela iingxaki. Eyona nto ibalulekileyo kukulinganisela. Oko kukuthi, ezi zihlunu kufuneka zomelele ngokwaneleyo ukugcina umongo wakho uzinzile kunye namalungu akho esendaweni yawo, kodwa zikwazi nokuguquguquka ngokwaneleyo ukuze zinciphe kwaye ziphumle xa kufuneka.

Kwenzeka ntoni ukuba izihlunu zomgangatho we-pelvic ziba buthathaka (ziyeke)?

Kunokubakho izizathu ezininzi zokuba ezi zihlunu zibe buthathaka. Umzekelo:

• Ngenxa yengozi okanye ukwenzakala (`Ukwenzakala okanye ukwenzakala`). Ingabangelwa zizinto ezinje ngokuzala (`Ukuzalwa`) okanye utyando (`Utyando`).
• Ngenxa yoxinzelelo lokukhulelwa.
• Ukuzibhokoxa kakhulu ngenxa yezinto ezifana nokuphakamisa izinto ezinzima rhoqo, ukukhohlela ixesha elide, kunye nokuqhina.
• Ngenxa yotshintsho lwe-hormone oluvela xa umntu eyeka ukuya exesheni.
• Njengenxalenye yenkqubo yendalo yokwaluphala.
• Ezi zinokuncipha ngenxa yeemeko ezithile zempilo, ezifana nesifo seswekile.

Xa izihlunu zomgangatho we-pelvic ziba buthathaka, ezi meko zilandelayo zinokwenzeka:

• Ukungakwazi ukuzibamba ngenxa yoxinzelelo: Ukuvuza komchamo ngokungazimeliyo xa uhleka, ukhohlela, uthimla, okanye uphakamisa into ethile. Oku kuqhelekile emva kokubeleka, utyando lwe-prostate, okanye ukwenzakala kwe-pelvic.
• Ukunyanzelisa ukungakwazi ukuzibamba: Ukufuna rhoqo ukuchama kunye nokungakwazi ukulawula oko.
• Ukungakwazi ukuzibamba kwindle: Ubunzima bokulawula ukuhamba kwendle .
• Ukungakwazi ukuzibamba empundu: Ubunzima bokulawula ukuhamba komoya .
• Ukuwa kwamalungu esinqe: Xa amalungu akho esinqe, njengesibeleko sakho, i-rectum, kunye nesinyi, elahlekelwa yinkxaso yawo aze awele okanye aphume kwilungu lobufazi bakho, le meko ixhaphakile emva kokuya exesheni.

Ngokubanzi, ukuba unengxaki yokulawula ukuhamba komchamo, ilindle, okanye umoya ('ukungakwazi ukuzibamba'), oko kusenokuba luphawu lwemisipha ebuthathaka yomgangatho we-pelvic.

Kwenzeka ntoni ukuba izihlunu zomgangatho we-pelvic ziyaqina (hypertonic)?

Kusafundwa okuninzi ngale meko, eyaziwa ngokuba yi-"Hypertonic pelvic floor." Nangona kunjalo, xa ezi zihlunu zingabi namandla kwaye zingaguquguquki, iingxaki ezinje ngezi zinokwenzeka:

• Ukuqhinwa okanye ubunzima bokukhupha indle.
• Intlungu yesinqe.
• Intlungu emqolo, esinqeni, okanye emilenzeni.
• Ukwabelana ngesondo okubuhlungu.
• Ubunzima bokuchama, ukuchama rhoqo, okanye imfuneko engxamisekileyo yokuchama.

Olu hlobo lokuqina kwemisipha lunokubangelwa kukuhlaselwa ngokwesondo, ezinye iintlobo zokulimala kwengqondo okanye komzimba, iingozi, ukuzala, uxinzelelo, kunye nezinye iimeko zabasetyhini.

Ziziphi iindlela zonyango zemisipha ebuthathaka yomgangatho we-pelvic?

Iindaba ezimnandi zezokuba kukho izinto onokuthi uzenze ngale nto.

• Ukuzivocavoca ngeKegel: Oku kudla ngokusetyenziselwa ukuqinisa izihlunu zomgangatho we-pelvic. Ukuzivocavoca ngeKegel kubandakanya ukuqinisa kancinci kancinci nokuphumza izihlunu zakho zomgangatho we-pelvic, kancinci kancinci wakha ulawulo phezu kwazo. Olu qeqesho lunokunceda nasekungakwazini ukuzibamba. Ngamanye amaxesha ugqirha angasebenzisa i-biofeedback ukukunceda wenze olu qeqesho. I-sensor ebekwe kwisini sakho inokulinganisa ukuba uziqinisa kangakanani izihlunu kunye nokuba uziqinisa kangakanani.

Kubalulekile: Musa ukuzama ukuzilolonga ngeKegel ngaphandle kwengcebiso kagqirha wakho, ingakumbi ukuba kutshanje ukhe wonzakala kwimisipha yakho yomgangatho we-pelvic (umz., ngexesha lokubeleka).

• Ukulawula ukuqhina: Izinto onokuzenza ukunciphisa ukuqhina (ukutya, umthambo, amayeza) zinokunceda ekuyekeni uxinzelelo olungeyomfuneko kwimisipha yakho yomgangatho we-pelvic xa usiya kwigumbi lokuhlambela.
• Iibhola zeKegel eziziintsimbi zesini: Ngokufaka izinto ezinje ngebhola ezenziwe ngokukodwa kwisini uze uzibambe ngelixa usenza imisebenzi yakho yemihla ngemihla, unokuqinisa kancinci kancinci izihlunu zomgangatho wesinqe.
• Izixhobo zonyango: Ukuba izihlunu zakho zomgangatho we-pelvic zibuthathaka kakhulu, isixhobo esifana ne -vaginal pessary singasetyenziselwa ukubamba amalungu akho e-pelvic endaweni yawo.
• Unyango lomzimba: Ingcali yonyango lomzimba efumene uqeqesho olukhethekileyo kwimisipha yomgangatho we-pelvic inokukunceda ulungelelanise kwaye uqinise imisipha yakho engundoqo, kuquka nemisipha yomgangatho we-pelvic.
• Utyando:Kwiimeko ezinje ngokuwa kwamalungu esinqe, utyando lokwakha amalungu ukuze kubuyiselwe endaweni yawo okanye inkqubo yotyando ebizwa ngokuba yi-colpocleisis yokuthunga iindonga zesini ukuze kuthintelwe ukuphuma kwamalungu.

Ziziphi iindlela zonyango lwezihlunu zomgangatho we-pelvic eziqinileyo (ezinamandla kakhulu)?

Unyango lwale meko luquka unyango lomzimba, iindlela zokuphefumla/zokuphumla, ukujova izihlunu zomgangatho we-pelvic, amayeza, kunye nonyango lokuziphatha kwengqondo (CBT).

Zeziphi izinto ezilula esinokuzenza ukuze sigcine ezi zihlunu zomgangatho we-pelvic ziphilile?

Ngokuxhomekeke kwimpilo yakho, ungazuza ngokwenza umthambo weKegel rhoqo. Unokuphucula ulawulo lomchamo kunye namathumbu, kunye nokwandisa ukusebenza ngokwesondo. Abantu abaninzi babecinga ukuba umthambo weKegel wonyusa ulwaneliseko ngokwesondo kwabo banelungu lobufazi. Kodwa uphando olutsha lubonisa ukuba ezi zibonelelo zesondo zifumaneka kuye wonke umntu.

Eyona nto ibalulekileyo kukusebenzisa izihlunu ezifanelekileyo xa usenza umthambo weKegel. Ngoko ke, qhagamshelana nogqirha wakho okanye ingcali yezonyango ukuze ufunde indlela yokuqinisa nokukhulula izihlunu ezifanelekileyo.

Ungenza lo mthambo uhleli, ume, okanye ulale phantsi.

• Qinisa izihlunu zakho zomgangatho we-pelvic imizuzwana esi-8. Lumka ungaqinisi iimpundu zakho, amathanga, okanye nayiphi na eminye imisipha ngeli xesha. Phefumla ngokuqhelekileyo ngelixa uziqinisa.
• Emva koko phumza ezo zihlunu imizuzwana esi-8. Kubaluleke ngokufanayo ukuziqinisa nokuziphumza ngexesha lokuzivocavoca kweKegel. Phefumla ngokuqhelekileyo ngelixa uphumla.
• Yenza oku (ukuqinisa imizuzwana esi-8, uphumle imizuzwana esi-8) amaxesha asi-8 ngaphezulu.

Yenza lo mthambo kathathu ngemini. Zama ukuziqhelanisa nokwenza into osele uyenza, nokuba kuxa uhlamba amazinyo akho kusasa, xa ujonga amajelo eendaba ezentlalo ngexesha lesidlo sasemini, okanye xa usendleleni eya ekhaya uvela emsebenzini.

Ukuba ufumana kunzima ukubamba ukufinyela imizuzwana esi-8 ekuqaleni, qala ngemizuzwana emi-3. Ekuhambeni kwexesha, uya kukwazi ukubamba ukufinyela nokuphumla imizuzwana esi-8 ukuya kweli-12. Yandisa ixesha kancinci kancinci ngaphandle kokucinezela izihlunu.

Emva kweenyanga ezi-4 ukuya kwezi-6, uza kuqala ukuziva utshintsho kumandla emisipha yakho yomgangatho we-pelvic.

Okokugqibela, khumbula oku ! (Umyalezo oya nawo ekhaya)

Abantu abaninzi bacinga ngemisipha yabo yomgangatho we-pelvic kuphela emva kokuba benengxaki efana nokungakwazi ukuzibamba okanye ukurhoxa. Kodwa musa ukulinda de ube nengxaki ukuze unyamekele umgangatho we-pelvic.Ukuzilolonga ezi zihlunu kuya kukunceda ulawule iintshukumo zesinyi kunye namathumbu akho. Ukuzilolonga phantsi kwepelvic kunokuphucula ukusebenza kwakho ngokwesondo, ukuvuseleleka, kunye nokuqina kwe-orgasm. Ngoko ke, yenza ukugcina izihlunu zakho phantsi kwepelvic ziphilile kube yinxalenye yesiqhelo sakho sokuzilolonga ukususela namhlanje. Ungakhathazeki, ungakwenza ngokwakho!

Izihlunu zomgangatho wepelvic , izihlunu zomgangatho wepelvic, umthambo weKegel, ulawulo lomchamo, iintshukumo zamathumbu, impilo yabasetyhini, ukuhla kwezitho zepelvic