Ngaba uyavuza umchamo kancinci xa uhleka, ukhohlela, okanye uphakamisa into enzima? Okanye ngaba uziva ungakhululekanga okanye uneentlungu xa ukhupha indle? Usenokuba neentloni kancinci ukuthetha ngezi zinto nabani na. Kodwa ezi ziingxaki eziqhelekileyo abantu abaninzi abanazo. Zonke ezi zinto zinokunxulunyaniswa, kwaye namhlanje sithetha ngenkqubo yemisipha ebaluleke kakhulu emzimbeni wethu abantu abaninzi abangathethi kakhulu ngayo.
Zithini kanye kanye izihlunu zomgangatho we-pelvic?
Ngamafutshane, yinkqubo yemisipha ebamba amalungu akho esinqeni, indawo ephakathi kwemilenze yakho nangaphantsi kwesisu sakho, kwingobozi okanye kwisitya. Cinga ngayo njengehammock eyenziwe ngelaphu eliqinileyo. Le hammock ibamba amalungu akho abalulekileyo, kuquka isinyi sakho, amathumbu, kwaye, kubasetyhini, isibeleko sakho .
Sidla ngokungacingi ngezi zihlunu kuba zenza umsebenzi wazo ngokuzenzekelayo. Kodwa kuphela xa silahlekelwa lulawulo lwesinyi sethu kunye namathumbu apho siqonda khona ixabiso lazo. Kodwa iindaba ezimnandi zezokuba ukuba ezi zihlunu ziba buthathaka, zinokomelezwa kwakhona ngokuzivocavoca okukhethekileyo kunye nonyango lomzimba.
Zeziphi iinkonzo ezinikezelwa zezi zihlunu emizimbeni yethu?
Le nkqubo yemisipha ifana nomsebenzi othuleyo emzimbeni wethu. Nazi ezinye zemisebenzi eyenzayo:
- Ukugcinwa kwamalungu omzimba: Izitho zesinqe ezifana nesinyi kunye nesibeleko zigcinwe kanye apho zifanele ukuba khona.
- Ukulawula: Ezi zihlunu zibonelela ngolawulo ukuze ukwazi ukuchama, ukukhupha indle, kunye nokuphuma kwesisu kuphela xa kufuneka njalo.
- Ukugcina ukuma: Izihlunu zakho zesisu, kunye ne-diaphragm yakho, zinceda ukugcina umqolo wakho uthe tye kwaye ugcine ukuma okufanelekileyo.
- Iyamelana noxinzelelo: Uxinzelelo olusesiswini xa ukhohlela, uhleka, okanye uthimla lunceda ekuthinteleni nokuba ngumchamo omncinci ukuba ungavuzi.
- Ukuncedisa kwinkqubo yokwabelana ngesondo: Ezi zihlunu zinceda ekucuthekeni kwelungu lobufazi ngexesha lokwabelana ngesondo kunye nokufika kwinqanaba lokuvuthwa kwabasetyhini, kunye nasekuqineni nasekuphumeni kokuzala kwamadoda.
- Ngexesha lokukhulelwa: Ezi zihlunu zibonelela ngenkxaso enkulu ekuxhaseni ubunzima bomntwana okhulayo ngexesha lokukhulelwa.
- Ngexesha lokubeleka: Kunceda ukunika umntwana indawo yokuphuma ngelungu lobufazi ngexesha lokubeleka.
Masifumanise ukuba ezi zihlunu zifumaneka phi.
Olu maleko lwezihlunu lugubungela inxalenye engezantsi yomngxuma wakho we-pelvic. Ngokuchanekileyo, luqala kwithambo le-pubic, elingaphantsi kwenkaba yakho, ngaphambili, ukuya kwithambo lomsila ngasemva.
Kukho iindlela ezahlukeneyo zokufumanisa ukuba ezi zihlunu zifumaneka phi.
1. Impundu: Khawuthelekelele uzama ukukhupha umoya, kodwa uzama ukuwumisa. Ezi zihlunu eziqina ngaphakathi kwaye zivakale ngathi ziyatsala phezulu.
2. Umchamo: Uziva njani xa uzama ukuyeka ukuchama phakathi? Le yimisipha eqina ngelo xesha. ( Okubalulekileyo: Ayisiyonto ilungileyo ukuyenza ngalo lonke ixesha, cinga ngayo ukuze ubone ukuba iphi imisipha.)
3. Ukuvulwa kwesisu: Ibhinqa linokufaka umnwe kwisini lize lizame ukuwucinezela. Emva koko uya kuziva izihlunu ziqina ngaphakathi.
Ngalo lonke ixesha, kufuneka uzive umsipha omncinci ngaphakathi kwepelvis yakho unyuka ungena. Lowo ngumsipha wakho wePelvic Floor.
Ziziphi iingxaki kunye neemeko ezichaphazela ezi zihlunu?
Ukungakwazi ukuphumla nokusebenzisa ezi zihlunu ngokufanelekileyo yinto esiyibiza ngokuba yi-pelvic floor dysfunction. Le meko inokwenzeka ngeendlela ezimbini eziphambili. Nokuba izihlunu ziba buthathaka kakhulu (zibuthathaka) , okanye zibe nzima ngokungeyomfuneko (hypertonic) .
Ezi zihlunu zinokuba buthathaka ngenxa yezinto ezinje ngokubeleka, utyando, ukuphakamisa izinto ezinzima rhoqo, ukukhohlela okungapheliyo, kunye nokutyeba kakhulu.
| Iingxaki ezinokubakho ngenxa yemisipha ebuthathaka | |
|---|---|
| Imeko yezonyango | Icacisiwe ngokulula |
| Ukungakwazi ukuzibamba komchamo | Ukuvuza komchamo ngokungaziyo xa ukhohlela, uhleka, okanye uphakamisa into enzima. |
| Ukungakwazi ukulawula indle (Ukungakwazi ukuzibamba) | Ukuhambisa indle ngokungazikhetheliyo, nokuba kuncinci. |
| Ukuncipha Kwesitho Se-Pelvic | Ngenxa yobuthathaka bemisipha, amalungu anjengesibeleko kunye nesinyi ehla aye kwilungu lobufazi. |
| Ukungasebenzi kakuhle ngokwesondo | Ukuncipha kovakalelo lwesondo okanye iingxaki zokuqina komzimba kumadoda. |
| Iingxaki ezinokubakho ngenxa yemisipha eqinileyo | |
|---|---|
| Uphawu | Inkcazo |
| Intlungu yePelvic | Intlungu engapheliyo kwisinqe, esisezantsi kwesisu, nakwindawo yesini. |
| Ukwabelana ngesondo okubuhlungu | Intlungu ebuhlungu ngexesha lokwabelana ngesondo. |
| Ukuqhinwa | Ubunzima bokukhupha indle ngenxa yobuthathaka bemisipha. |
| Ubunzima bokuchama | Ubunzima bokuqala ukuchama okanye ukungachami ngokupheleleyo. |
| Intlungu yomqolo, yesinqe, okanye yomlenze | Ukuqina kwezi zihlunu kubangela iintlungu kwezinye iindawo zomzimba. |
Ndingazi njani ukuba izihlunu zam zomgangatho we-pelvic ziqinile?
Ukuba ulawula kakuhle isinyi, amathumbu, kunye nesinyi, izihlunu zakho zomgangatho we-pelvic kusenokwenzeka ukuba ziphilile kwaye zomelele. Nangona kunjalo, izinto ezifana nokukhulelwa, ukuzala, kunye notyando lwe-prostate kumadoda zinokwenza buthathaka nezihlunu ezomeleleyo ngaphambili.
Khumbula, ukulinganisela kubalulekile apha. Ezi zihlunu kufuneka zomelele, kodwa zikwazi nokuguquguquka ngokwaneleyo ukuze ziphumle xa kufuneka.
Ukuba unamathandabuzo okanye imibuzo malunga noku, eyona nto ingcono onokuyenza kukuthetha nogqirha wakho ngayo . Ezi ziingxaki eziqhelekileyo zonyango. Ngoko ke akukho sizathu sokuba neentloni. Ugqirha wakho angakuxelela ngezinto ezifana nokuzilolonga kweKegel ekufuneka uzenze ukuze uqinise ezi zihlunu. Angakuthumela kwingcali yezonyango egxile koku.
Umyalezo Wokuya Ekhaya
- Izihlunu zakho zomgangatho we-pelvic zifana ne-mesh eqinileyo ebamba amalungu omzimba afana nesinyi sakho, isibeleko, kunye namathumbu endaweni yawo.
- Ezi zibalulekile ekulawuleni umchamo kunye namathumbu, ukusebenza kakuhle kwesondo, nangexesha lokukhulelwa.
- Ukubuthathaka kwezi zihlunu kunokukhokelela kwiimeko ezinje ngokungakwazi ukuzibamba/ukungakwazi ukuzibamba kunye nokuwa.
- Ezi zinokuba nzima ngokungeyomfuneko zize zibangele iintlungu, ukuqhinwa, kunye nobunzima bokuchama.
- Ukuba unayo nayiphi na kwezi mpawu, ungabi nantloni uze uthethe nogqirha wakho. Uninzi lwezi meko zinokulawulwa ngokuzilolonga kunye nonyango olufanelekileyo.
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