Kurovedza Mhasuru dzePelvic muPhysiotherapy
Tsandanyama dzepasi pechiuno dzinoita basa rakakosha mukuchengetedza kugadzikana uye kushanda zvakanaka kwepasi pechiuno. Dzinotsigira nhengo dzepasi pechiuno dzakadai sedundira, ura, uye chibereko muvakadzi. Kushaya simba kwetsandanyama idzi kunogona kukonzera matambudziko akasiyana-siyana ehutano, akadai sekutadza kudzora weti, kudonha kwenhengo dzepasi pechiuno, uye kusagadzikana pabonde. Mukurapa muviri, kurovedza muviri kusimbisa tsandanyama dzepasi pechiuno inzira yakakosha yekugadzirisa nekudzivirira matambudziko aya.
Maitiro uye Basa reMutsara wePelvic
Tsandanyama dzepasi pechiuno dzine tsandanyama dzakawanda dziri papasi pechiuno. Dzinowanzo kamurwa kuita mapoka maviri makuru: tsandanyama dze levator ani netsandanyama dze coccygeus. Tsandanyama idzi dzinoshanda pamwe chete kuti:
1. Kusimbisa chiuno: Zvinobatsira kutsigira maumbirwo echiuno nemusana wepazasi.
2. Kudzora mashandiro ekubvisa tsvina: Tsandanyama idzi dzinodzora kuvhurika nekuvharika kweurethra netsvina, nokudaro dzichidzora weti netsvina.
3. Kushanda kwepabonde: Tsandanyama dzechiuno dzinoitawo basa guru mukushanda kwepabonde, kusanganisira kusvika pakusvika pabonde uye kupindura kwepabonde.
Zviratidzo uye Mabhenefiti eMaekisesaizi ekusimbisa tsandanyama dzePelvic
Kurovedza muviri kusimbisa tsandanyama dzechiuno kunokurudzirwa kune zvirwere zvakasiyana-siyana, zvinosanganisira:
1. Kutadza kuzvidzora weti: Zvese zviri zviviri, kushushikana uye kusakwanisa kuzvidzora zvinogona kurapwa nekusimbisa tsandanyama dzechiuno.
2. Kudonha kwenhengo dzechiuno: Maekisesaizi aya anogona kubatsira kudzivirira nekuderedza zviratidzo zvekudonha kwechiuno.
3. Matambudziko epabonde: Kune kusashanda zvakanaka pabonde, muvarume nevakadzi.
4. Mushure mekusununguka: Kurovedza muviri uku kwakakosha pakupora mushure mekusununguka, tichifunga kuti pamuviri nekubereka zvinogona kuderedza tsandanyama dzechiuno.
5. Kupora mushure mekuvhiyiwa: Kunyanya mushure mekuvhiyiwa kwechiuno kana prostate.
Mabhenefiti ekurovedza muviri kusimbisa tsandanyama dzechiuno anosanganisira kuvandudza kudzora dundira, kuwedzera kugadzikana kwechiuno, uye hupenyu hwakanaka.
Nheyo dzekutanga dzekurovedza muviri kwekusimbisa tsandanyama dzepelvic
Kurovedza muviri kusimbisa pasi pechiuno hakudi michina yakakosha nguva dzose uye kunogona kuitwa munzvimbo dzakasiyana-siyana (kumira, kugara, kana kurara pasi). Zvisinei, kubudirira kwavo kunoenderana zvikuru nekukwanisa kwemunhu kupatsanura uye kumutsa tsandanyama dzepasi pechiuno nemazvo. Heano mamwe mazano ekutanga:
1. Kuziva tsandanyama dzechiuno: Varwere vanofanira kukwanisa kuziva uye kunzwa tsandanyama dzechiuno padzinogumira. Imwe nzira yekuziva tsandanyama idzi ndeyekumisa kuyerera kweweti kwenguva pfupi paunenge uchiita weti, kunyangwe izvi zvisingakurudzirwi sekurovedza muviri nguva dzose.
2. Kudzikira uye kuzorora: Ichi chiito chinosanganisira kudzikira uye kuzorora tsandanyama kakawanda. Kudzikira kunowanzoitwa kwemasekonzi mashoma usati wazorora, uye izvi zvinodzokororwa kakawanda.
3. Wedzera simba: Nekufamba kwenguva, simba uye nguva yekudzikira kwemuviri zvinogona kuwedzerwa. Semuenzaniso, kutanga nekubata kudzikira kwemasekondi matatu kusvika kumasekondi gumi.
Mhando dzeMaekisesaizi ekusimbisa tsandanyama dzepelvic
Kegel Exercise
Maekisesaizi eKegel ndiyo nzira inozivikanwa zvikuru yekusimbisa tsandanyama dzechiuno. Kubva kuna Dr. Arnold Kegel muna 1948, chiedzo ichi chinonyanya kusanganisira kuzvimba kwetsandanyama dzechiuno nekuzvidira. Heano matanho ekutanga ekuita maKegels:
1. Kuwana Tsandanyama Dzakakodzera: Ziva tsandanyama dzechiuno nekuedza kumisa kuyerera kweweti.
2. Kutanga Kurovedza Muviri: Paunenge wakagara kana wakarara pasi, simbisa tsandanyama dzepasi pechiuno chako wobata kwemasekondi 3-5. Wobva wazorora kwemasekondi 3-5. Dzokorora ka10-15 pachikamu chimwe nechimwe.
3. Wedzera Zvishoma nezvishoma Kudzokorora: Wedzera nguva uye huwandu hwekurwadziwa nekufamba kwenguva.
Biofeedback
Biofeedback inzira inoshandisa michina kubatsira varwere kuziva mashandiro emhasuru dzavo dzepasi pechiuno. Vachishandisa ma electrosensors, varwere vanogona kugamuchira mhinduro dzinoonekwa kana dzenzwi kuti dzivabatsire kuita maekisesaizi zvinobudirira. Biofeedback inonyanya kubatsira kune avo vane dambudziko rekubvisa tsandanyama dzavo dzepasi pechiuno kana kuti vasina chokwadi kana vari kuita maekisesaizi nemazvo.
Kukurudzira kweMagetsi
Rudzi urwu rwekukurudzira kwemagetsi runosanganisira kushandisa simba diki remagetsi kukurudzira marwadzo emhasuru dzechiuno. Mudziyo uyu unowanzo shandiswa pasi pekutarisirwa kwenyanzvi yekurovedza muviri uye unogona kubatsira varwere kunzwa nekunzwisisa marwadzo emhasuru akakodzera. Nzira iyi inonyanya kubatsira varwere vane kushaya simba kwemhasuru zvakanyanya.
Pilates neYoga
Pilates neyoga zvinopawo mabhenefiti ekusimbisa tsandanyama dzepasi pechiuno, pamusoro pekuvandudza kuchinjika uye kuenzana. Mapoziro akawanda ePilates nekurovedza muviri, akadai se "The Hundred" ne "Pelvic Floor Bridge," anobvumira kusimbiswa kwakananga kwetsandanyama dzepasi pechiuno. Muyoga, mapoziro akaita se "Cat-Cow" ne "Bridge Pose" anogona kubatsira kumutsa nekusimbisa tsandanyama dzepasi pechiuno.
Kuitwa kweKurapa
Kuti uwane mhedzisiro yakanaka kubva mukurovedza muviri kwekusimbisa tsandanyama dzechiuno, zvakakosha kubatanidza nyanzvi yekurovedza muviri yakadzidziswa. Heano matanho akajairika anobatanidzwa mukuita kurapa uku:
1. Kuongorora Kwekutanga: Chiremba wemuviri achaita ongororo yekutanga kuti aone mamiriro emhasuru dzechiuno nematambudziko ari kusangana nawo.
2. Dzidzo neMirayiridzo: Varwere vachadzidziswa nezvemaumbirwo echiuno uye maitiro ekuita maekisesaizi.
3. Kutarisa uye Kugadzirisa: Nyanzvi yekurovedza muviri ichaongorora kufambira mberi kwemurwere uye ichagadzirisa purogiramu yekurovedza muviri sezvinodiwa.
4. Kutsigira Kukurudzira: Nekuti kurovedza muviri pasi pechiuno kunoda nguva nekuzvipira, rutsigiro rwekukurudzira runogara ruchienderera mberi rwakakosha.
Matambudziko uye Zvipingamupinyi muKurovedza Tsandanyama dzePelvic
Kunyange zvazvo tsika iyi ichigona kubatsira zvikuru, kune mamwe matambudziko ayo vanhu vangasangana nawo:
1. Kuomerwa Kwekuparadzanisa Tsandanyama: Vamwe vanhu vanogona kunetseka kuparadzanisa tsandanyama dzepasi pechiuno.
2. Kusatevedzera mitemo: Ichi chiito chinoda kuzvidzora kwakanyanya uye kugara uchidzidzira, izvo dzimwe nguva zvinoita kuti vanhu vakurumidze kurega.
3. Zviratidzo zvekutanga: Mune mamwe mamiriro ezvinhu, zviratidzo zvinogona kusavandudzika kana kutowedzera kuvandudzika kusati kwaitika, izvo zvinogona kukanganisa chivimbo chemurwere uye chido chake.
Mhedziso
Kurovedza tsandanyama dzechiuno kunoita basa rakakosha mukurovedza muviri, kunyanya kune zvirwere zvakaita sekusagona kudzora weti, kudonha kwenhengo dzechiuno, uye kusagadzikana pabonde. Nekunzwisisa kwakakodzera kwemuviri uye maitiro, uye kutungamirirwa nenyanzvi yekurovedza muviri yakadzidziswa, maekisesaizi aya anogona kuvandudza hupenyu hwemurwere zvakanyanya. Kunyangwe zvichinetsa, nekuzvipira uye kutungamirirwa kwakakodzera, maekisesaizi ekusimbisa tsandanyama dzechiuno anogona kuva mhinduro inoshanda kumatambudziko akasiyana-siyana ehutano anosanganisira chiuno.
Kuisa mari muhutano hwemhasuru dzechiuno hakusi kungogadzirisa matambudziko ehutano aripo iye zvino, asiwo kudzivirira kwenguva refu uye kuvandudza hupenyu hwese.
