4 Nā mea nui e ʻike ai e pili ana i kou papahele Pelvic

Anter

• 1. ʻAʻohe mea e hoʻohilahila ʻia nā liu a me nā ʻeha
• 2. ʻAʻole paha ʻoe e hana pololei ana i kahi Kegel
• 3. ʻO nā mea hou aku, nā Kegels ʻAʻole anei no kela mea keia mea
• 4. Pono nā neʻe ʻōpū maikaʻi
• Nānā no

E hui pū me Sade Strehlke, ka luna hoʻokele kikohoʻe kikohoʻe o Shape, a me kahi hui o nā loea mai Shape, Health, and Depend, no ke ʻano o nā hoʻomaʻamaʻa e hōʻoluʻolu ai ʻoe i nā mea e hiki mai ana. E nānā i ka hanana holoʻokoʻa i kēia manawa.

Inā hāpai ʻoe a i hānau pēpē paha, ua lohe paha ʻoe pau loa e pili ana i kou papa pelvic, nā ʻiʻo e kākoʻo ana i kou mau ʻōpū (e noʻonoʻo: kou ʻōpū a me kou ʻōpū)-ʻaʻole e haʻi i nā ala āpau e hiki ai i ka hānau ʻana ke hoʻopōʻino iā lākou (pepe e iho mai ana i ke kahawai hānau, kekahi?). Akā ʻaʻole nā ​​māmaka wale nō e mālama i kēia mau mākala koʻikoʻi.

"Ma ke ʻano he urogynecologist, ʻike au i ka nui o nā wahine i loaʻa i nā pilikia pelvic papa i hāpai ʻole," wahi a Lauren Rascoff, M.D., he polofesa kōkua a me urogynecologist ma ke Kulanui o Colorado.

A ʻaʻole kūpono e pale iā ʻoe mai kēia pilikia. ʻOiai nā mea āpau mai ka hana ʻole o ka hormonal i kekahi mau maʻi (endometriosis a me PCOS, ʻo kahi laʻana) a i ʻole kahi maʻi i hiki ke hana i nā maʻi pelvic papahele, ka hoʻoikaika kino (holo, no ka laʻana) a me ka hāpai kaumaha, (CrossFit) hiki ke hoʻonui i kou pilikia o nā pilikia a me ka hana ʻole o ka papahele pelvic. ʻO ia ka manawa e hana nui ai nā mākala pelvic iā lākou iho a i ʻole hana ʻole paha, wehewehe ʻo Rachel Gelman, D.P.T., kahi loea lapaʻau pelvic papa ma Kapalakiko. A inā ʻaʻole ʻoe e hoʻohana pololei i kēia mau mākala-malia paha he pilikia kū kou a i ʻole noho i kahi nohona noho maʻamau - hiki iā ʻoe ke makaʻu no ka hana pono ʻole, a ʻo ka maʻi.

ʻO ka ʻoiaʻiʻo, ma kahi o hoʻokahi o nā wahine ʻehā o kēia ʻāina i hiki ke ʻeha mai ka mea i ʻike ʻia ʻo ka maʻi pelvic floor, kahi hui o nā kūlana i hopena maikaʻi ʻole i nā mākala pelvic a hiki ke hana i nā hōʻailona me ka inihua urinary, ka nele o ka mālama ʻana i ka maʻi ʻaʻa, ke kanana nei me ka ʻōpū. neʻe, ʻeha pelvic, a hiki i ka pelvic organ prolaps.

Ka pilikia? ʻAʻole maopopo ka nui o nā wahine i kahi e hoʻomaka ai ke aʻo ʻana pehea e kaohi ai i nā mākala. ʻO ka mea pōmaikaʻi, ʻoi aku ka maʻalahi ma mua o kou manaʻo. A ke maʻa iā ʻoe me kāu PF, e hoʻonui ʻoe i ka ikaika nui, e hoʻouna i nā ʻōuli ʻōpala, a kūkulu i kahi kino i ʻoi aku ka ikaika no kāu hana i kēlā me kēia lā.

Ma aneʻi, he aha ka poʻe loea e makemake ai e ʻike e pili ana i kēia mau mākala makamae.

1. ʻAʻohe mea e hoʻohilahila ʻia nā liu a me nā ʻeha

"ʻO ka liu nui o ka maʻi ʻaʻai," wahi a Lauren Peterson, D.P.T., ka mea nona a me ka luna hoʻomalu o ka FYZICAL Therapy & Balance Centres o Oklahoma City. ʻOiai ua maʻamau lākou, ʻike ʻo Peterson he hōʻailona maʻamau ka leakage e pono ai ka nānā ʻana i kou mau ʻiʻo papahele pelvic.

Pēlā nō ia no ka ʻeha pelvis. "ʻAʻole ʻeha ka wahine. ʻAʻole paʻakikī e hoʻokomo a hoʻohana i kahi tampon," wahi a Peterson. I nā manawa he nui, ke aʻo maʻalahi ʻana pehea e hoʻoulu ai i nā mākala pelvic (ʻoi aku ka nui ma ia hope aku) lawa ia e kōkua pū kekahi. (Pili: Nā 8 kumu e hiki ai iā ʻoe ke ʻeha i ka wā o ka moekolohe)

ʻO ka pilikia me nā pilikia pelvic papahele ʻaʻole ʻoe e loaʻa nā pane āu e ʻimi nei mai kahi kauka kuʻuna. "Hōʻike kekahi mau noiʻi ʻaʻole mālama nā mea lawelawe olakino i nā nīnau e pili ana i ka maʻi pelvic floor (ʻeha me ka moekolohe a me ka urinary incontinence)," wahi a Gelman. "ʻAʻole ʻoluʻolu ka nui o nā maʻi i ka lawe ʻana mai inā ʻaʻole nīnau ka mea hāʻawi."

Eia ke kumu e pono ai: ʻO nā ʻōkuhi hoʻomaʻamaʻa lapaʻau e ke Kulanui ʻAmelika o nā Kauka e hōʻike i ka laina mua o ka lapaʻau ʻana no ka hoʻomau ʻana o ka mimi he palu i ka papahele pelvic a me ka hoʻomaʻamaʻa ʻana i ka ʻai. Akā, ʻo Cynthia Neville, D.P.T., ka luna hoʻomalu o ke olakino pelvic a me ka maikaʻi ma FYZICAL Therapy & Balance Centers, ʻōlelo ʻo ia ma kāna ʻike, nui nā kauka e mālama i nā maʻi pelvic floor me ka lāʻau lapaʻau (e noʻonoʻo: no ka kahe ʻana o ka ʻōpū a me ka hoʻomau ʻole, constipation, a i ʻole ka ʻeha).

Inā ʻaʻole hāʻawi kāu palapala iā ʻoe i ka ʻike nui a makemake paha ʻoe i ka manaʻo ʻelua? E hana i kahi noiʻi e pili ana i ka loea o ka papakū pelvic kūloko (hiki iā ʻoe ke loaʻa ma aneʻi) i hiki ke kōkua iā ʻoe e hoʻomaopopo a hoʻomaʻamaʻa i kou papa pelvic, i hiki iā ʻoe ke aʻo i ka hoʻoikaika a me ka hoʻomaha ʻana i nā mākala. (Pili: Nā Pelvic Papa Hana i kēlā me kēia Wahine e Hana Ai)

2. ʻAʻole paha ʻoe e hana pololei ana i kahi Kegel

Inā haʻi kekahi iā ʻoe e hana i kahi kegel, hiki iā ʻoe? Hiki i kekahi mau wahine, akā ʻike ka noiʻi i nā manawa ʻē aʻe, ʻaʻole pane nā wahine i ke aʻo waha wale nō. Ma laila ka papa hana pelvic papa hele kino i hele mai ai. Ma o nā hana lima a me nā hāmeʻa e hoʻoulu ai i kou mau puʻupuʻu puʻupuʻu e hāʻawi ana i ka biofeedback, hiki i kahi mea hoʻoponopono kino pelvic ke kōkua iā ʻoe e hoʻomaopopo pehea e hana ai i kēia mau mākala. Hiki i kahi hōʻike piha ke kōkua i ka hōʻoia ʻana e hoʻoikaika ana ʻoe i nā mākala nāwaliwali a hoʻokuʻu i nā mākala paʻa loa, wehewehe ʻo Peterson.

E hoʻomanaʻo wale: "ʻAʻole kūpono nā Kegels no nā wahine āpau me nā ʻiʻo o ka papahele pelvic a ʻike lākou pehea e hoʻokuʻu pono ai iā lākou," wahi āna. "Ke hoʻomau nei i ka hoʻopaʻa i nā mākala overtightened e hōʻeha paha i kā lākou mau hōʻailona."

BTW: Kegel pololei e pili ana i ʻekolu mau mea, i ʻōlelo ʻia ʻo Isa Herrera, MSPT, CSCS, hoʻokumu o PelvicPainRelief.com: E neʻe ke kino perineal (kahi ma waena o kou anus a me nā ʻōpala) a i loko, pono ka ʻaelike o kou anus, a pono kāu clitoris "kunou." "Pono lākou āpau e hana i ka manawa like ma ke kūlana pelvis kūpaʻa." (Pili: ʻo 6 mau poepoe Kegel maikaʻi loa no ka wahine ʻoi aku ka maikaʻi)

Eia kekahi, i ka wā e kegel ʻoe, makemake ʻoe e hana i kou mau mākala hohonu, nā mākala o ka ʻōpū transverse-a pale i ka hana ʻana i kāu glutes. ʻAʻole lawa ka hoʻohana ʻana i nā mākala o kou ʻōpū a i ʻole ka ʻū ʻana i kou mau puʻupuʻu i kumu e hoʻonāukiuki ai nā wahine i ka papahele pelvic i ka papahele. ʻO ia hoʻi ʻaʻole ʻoe e ʻae i kāu hana i nā mākala pelvic e hana pono.

3. ʻO nā mea hou aku, nā Kegels ʻAʻole anei no kela mea keia mea

E like me ka mea i ʻōlelo ʻia ma luna, ʻaʻole pono * * i kēlā me kēia mea * e hoʻoikaika i ko lākou papa pelvic me nā kegels. "Pono nā poʻe he nui e nānā i ke aʻo ʻana e hoʻomaha i ka papahele pelvic," wahi a Gelman. "ʻO ka papahele pelvic e like me nā mākala ʻē aʻe a hiki ke hana nui ʻia. Inā paʻa ʻoe i kahi paona 20 paona i loko o ka biceps curl no ka lōʻihi loa, e māluhiluhi ka mākala a hoʻomaka paha ka ʻeha." Inā kūpikipiki kou mauʻiʻo PF aka hypertonic-ʻike paha ʻoe i ka ʻeha pelvic, ʻeha i ka wā o ka moekolohe, a i ʻole urinary a i ʻole bowontin incontinence. (Pili: Nā 8 kumu e hiki ai iā ʻoe ke ʻeha i ka wā o ka moekolohe)

"No kēia poʻe, ʻo kaʻu punahele punahele ʻo Happy Baby," wahi a Peterson. (E moe ma kou kua me kou mau wāwae i ka lewa a hui pū kou mau kapuwaʻi.) Inā ʻoi loa ia, e hoʻomaka me kou mau wāwae ma ka honua a hui pū kou mau wāwae, ʻōlelo ʻo ia. ʻO ke aʻo ʻana pehea e hana ai i ka hanu diaphragmatic kūpono, a i ʻole ka hanu ʻana o ka ʻōpū, ʻo ia kekahi o nā ʻanuʻu mua e aʻo ai ka mea hoʻomaʻamaʻa iā ʻoe inā he mau puʻupuʻu pelvic paʻa ʻoe. "He nui nā manawa ʻē aʻe aʻu e hāʻawi aku ai i nā poʻe me nā maʻi pelvic floor paʻa e pili ana i ka hihia o kēlā maʻi," wahi a Peterson.

ʻAʻole wale ia nā wahi āu e noʻonoʻo koke ai, ua hoʻohui ʻo ia. "ʻO ka manawa pinepine nā kua o nā wāwae (hamstrings), ka mua o nā hiʻupuʻu (hip flexors), ka ʻūlū (gluteal), a me nā mākala rotator hohonu e pono ai ke kīloi a me ka hoʻoikaika. ʻO ke pelvis holoʻokoʻa he mau 'iʻo olakino' maoli, ʻo ia hoʻi he ikaika a maʻalahi hoʻi.

4. Pono nā neʻe ʻōpū maikaʻi

Inā kākoʻo ʻia ʻoe āpau a ʻike paha ʻoe e kaʻi ana i ka lua, ʻo ia kekahi mea e haʻi pū ai i kāu kauka. Hiki i ka paʻa paʻa a me ka hoʻokuke ʻana me ka neʻe ʻana o ka ʻōpū ke hoʻokau i ka nui o ke kaomi ma ka papahele pelvic. Ma hope o ka manawa hiki i kēia ke alakaʻi i ka hana ʻole, wahi a Gelman.

ʻO ka meaʻai olakino me ka nui o ka fiber a me ka hydration maikaʻi he mea nui ia e mālama pono i ka ʻōpū. Makemake paha ʻoe e noʻonoʻo hou pehea ʻoe e hele ai. Ke waiho nei i kahi kūlana squat-like e hoʻokau i ka papakū pelvic i ke kūlana maikaʻi loa no No. 2. E kau i kahi ʻanuʻu ma lalo o kou mau wāwae a e noʻonoʻo paha i kahi huahana e like me ka Squatty Potty.

Nānā no