Ukuzivocavoca Kokuqinisa Imisipha Yesinqe Ekwelapheni Ngokuzivocavoca
Imisipha yaphansi ye-pelvic idlala indima ebalulekile ekugcineni ukuqina nokusebenza kahle kwephansi le-pelvic. Isekela izitho zangasese ezifana nesinye, amathumbu, kanye nesibeletho kwabesifazane. Ubuthakathaka kule misipha bungabangela izinkinga ezahlukene zempilo, njengokungakwazi ukuzibamba komchamo, ukuwohloka kwezitho zangasese, kanye nokungasebenzi kahle kocansi. Ku-physiotherapy, ukuzivocavoca ukuqinisa imisipha yaphansi kwe-pelvic kuyindlela ebalulekile yokubhekana nokuvimbela lezi zinkinga.
Ukwakheka Nokusebenza Kwemisipha Yesinqe
Imisipha yephansi le-pelvic yakhiwe izingqimba eziningana zemisipha etholakala phansi kwe-pelvic. Ngokuvamile ihlukaniswe ngamaqembu amabili amakhulu: imisipha ye-levator ani kanye nemisipha ye-coccygeus. Le misipha isebenza ndawonye ukuze:
1. Ukuqinisa i-pelvis: Zisiza ekusekeleni izakhiwo ze-pelvis kanye nomgogodla ongezansi.
2. Ukulawula umsebenzi wokukhipha: Le misipha ilawula ukuvulwa nokuvalwa kwe-urethra kanye ne-anus, ngaleyo ndlela ilawula ukuchama kanye nokuphuma kwendle.
3. Umsebenzi wobulili: Imisipha yesinqe nayo idlala indima emsebenzini wobulili, okuhlanganisa ukuvuthwa kanye nokusabela kobulili.
Izinkomba kanye nezinzuzo zokuzivocavoca kokuqinisa imisipha ye-pelvic
Ukuzivocavoca kokuqinisa imisipha ye-pelvic kunconywa ezimweni ezahlukene zezokwelapha, okuhlanganisa:
1. Ukungakwazi ukuzibamba umchamo: Kokubili ukucindezeleka kanye nokungakwazi ukuzibamba kungalashwa ngokuqinisa imisipha ye-pelvic.
2. Ukuncipha kwezitho zesitho se-pelvic: Lokhu kuzivocavoca kungasiza ekuvimbeleni nasekunciphiseni izimpawu zokuncipha kwezitho.
3. Izinkinga zocansi: Zokungasebenzi kahle kocansi, kokubili kwabesilisa nabesifazane.
4. Ngemva kokubeletha: Lo msebenzi ubalulekile ukuze ululame ngemva kokubeletha, uma ucabanga ukuthi ukukhulelwa nokubeletha kungenza imisipha ye-pelvic ibe buthaka.
5. Ukululama ngemva kokuhlinzwa: Ikakhulukazi ngemva kokuhlinzwa kwe-pelvic noma kwe-prostate.
Izinzuzo zokuzivocavoca kokuqinisa imisipha yephansi le-pelvic zifaka phakathi ukulawulwa kwesinye okuthuthukisiwe, ukuqina kwe-pelvic okwandisiwe, kanye nekhwalithi yokuphila ethuthukisiwe iyonke.
Izimiso Eziyisisekelo Zokuzivocavoca Kokuqinisa Imisipha Yesinqe
Ukuzivocavoca kokuqinisa phansi kwe-pelvic akudingi njalo imishini ekhethekile futhi kungenziwa ngezindlela ezahlukene (ukuma, ukuhlala, noma ukulala phansi). Kodwa-ke, impumelelo yabo incike kakhulu emandleni omuntu okuhlukanisa kahle nokwenza imisipha ye-pelvic isebenze. Nazi ezinye izimiso eziyisisekelo:
1. Ukuhlonza imisipha ye-pelvic: Iziguli kufanele zikwazi ukubona nokuzwa imisipha ye-pelvic lapho ifinyela. Enye indlela yokuhlonza le misipha ukumisa ukugeleza komchamo okwesikhashana ngenkathi uchama, yize lokhu kunganconywa njengokuzivocavoca okuvamile.
2. Ukufinyela nokuphumula: Lo msebenzi uhilela ukufinyela nokukhulula imisipha ngokuphindaphindiwe. Ukufinyela kuvame ukubanjwa imizuzwana embalwa ngaphambi kokuphumula, futhi lokhu kuphindaphindwa izikhathi eziningana.
3. Khulisa ukuqina: Ngokuhamba kwesikhathi, ukuqina nobude bokufinyela kungandiswa. Isibonelo, kusukela ekubambeni ukufinyela imizuzwana emi-3 kuya kweyi-10.
Izinhlobo Zokuzivocavoca Kokuqinisa Imisipha Yesinqe
I-Kegel Exercise
Ukuzivocavoca kwe-Kegel kuyindlela eyaziwa kakhulu yokuqinisa imisipha ye-pelvic. Kusukela kuDkt. Arnold Kegel ngo-1948, lokhu kuzivocavoca kuhilela ngokuyinhloko ukufinyeza ngokuzithandela kwemisipha ye-pelvic. Nazi izinyathelo eziyisisekelo zokwenza i-Kegels:
1. Ukuthola Imisipha Efanele: Thola imisipha ye-pelvic ngokuzama ukuvimba ukugeleza komchamo.
2. Ukuqala Ukuzivocavoca: Ngesikhathi uhleli noma ulele phansi, qinisa imisipha yakho yaphansi kwe-pelvic bese ubamba imizuzwana emi-3-5. Bese, phumula imizuzwana emi-3-5. Phinda izikhathi eziyi-10-15 ngeseshini ngayinye.
3. Khulisa kancane kancane ukuphindaphinda: Khulisa ubude kanye nenani lokufinyela ngokuhamba kwesikhathi.
I-Biofeedback
I-Biofeedback iyindlela esebenzisa amadivayisi ukusiza iziguli ukuthi ziqaphele umsebenzi wazo wemisipha yephansi le-pelvic. Ngokusebenzisa ama-electrosensor, iziguli zingathola impendulo ebonakalayo noma yomsindo ukuze zizisize zenze izivivinyo ngempumelelo enkulu. I-Biofeedback iwusizo kakhulu kulabo abanobunzima bokuhlukanisa imisipha yabo yephansi le-pelvic noma abangaqiniseki ukuthi benza izivivinyo ngendlela efanele.
Ukugqugquzela Ugesi
Lolu hlobo lokuvuselela ugesi luhilela ukusebenzisa ugesi omncane ukuze kukhuthazwe ukufinyela kwemisipha ye-pelvic. Le divayisi ivame ukusetshenziswa ngaphansi kokuqondisa kochwepheshe be-physiotherapist futhi ingasiza iziguli ukuba zizwe futhi ziqonde ukufinyela kwemisipha okufanele. Le ndlela iwusizo kakhulu ezigulini ezinobuthakathaka obukhulu bemisipha.
Ama-Pilates kanye ne-Yoga
I-Pilates ne-yoga nazo zinikeza izinzuzo zokuqinisa imisipha yephansi le-pelvic, ngaphezu kokuthuthukisa ukuguquguquka nokulinganisela. Izindlela eziningana zokuma nokuzivocavoca ze-Pilates, njenge-"The Hundred" kanye ne-"Pelvic Floor Bridge," zivumela ukuqina okuqondile kwemisipha yephansi le-pelvic. Ku-yoga, izindlela zokuma ezifana ne-"Cat-Cow" kanye ne-"Bridge Pose" zingasiza ekusebenzeni nasekuqiniseni imisipha yephansi le-pelvic.
Ukuqaliswa Kokwelashwa
Ukuze uthole imiphumela emihle kakhulu yokuzivocavoca kokuqinisa imisipha ye-pelvic floor, kubalulekile ukubandakanya isazi se-physiotherapist esiqeqeshiwe. Nazi izinyathelo ezijwayelekile ezihilelekile ekwenzeni ukwelashwa:
1. Ukuhlolwa Kokuqala: Udokotela we-physiotherapist uzokwenza ukuhlolwa kokuqala ukuze athole isimo semisipha ye-pelvic kanye nezinkinga ezibhekene nazo.
2. Imfundo Nokufundiswa: Iziguli zizofundiswa mayelana nokwakheka kwe-pelvic kanye nendlela yokwenza izivivinyo.
3. Ukuqapha Nokulungisa: Udokotela we-physiotherapist uzoqapha intuthuko yesiguli futhi enze izinguquko ohlelweni lokuzivocavoca njengoba kudingeka.
4. Ukusekela Okushukumisayo: Ngenxa yokuthi ukuzivocavoca phansi kwe-pelvic kudinga isikhathi nokuzinikela, ukusekela okuqhubekayo okushukumisayo kubalulekile.
Izinselele kanye nezithiyo ekuqeqeshweni kwemisipha ye-pelvic
Nakuba lo mkhuba ungaba usizo kakhulu, kunezinselele ezithile abantu abangase babhekane nazo:
1. Ubunzima Bokuhlukanisa Imisipha: Abanye abantu bangase babe nobunzima bokuhlukanisa imisipha yaphansi kwe-pelvic.
2. Ukuthobela Okuphansi: Lo msebenzi udinga ukuzithiba okuphezulu kanye nokuzijwayeza njalo, okwenza abantu ngezinye izikhathi bayeke ngokushesha.
3. Izimpawu Zokuqala: Kwezinye izimo, izimpawu zingase zingathuthuki noma zingase zibe zimbi kakhulu ngaphambi kokuba kube nokuthuthuka, okungalimaza ukuzethemba kwesiguli kanye nogqozi.
Isiphetho
Ukuzivocavoca kokuqinisa imisipha ye-pelvic kudlala indima ebalulekile ku-physiotherapy, ikakhulukazi ezimweni ezinjengokungalawuleki komchamo, ukuwohloka kwezitho ze-pelvic, kanye nokungasebenzi kahle kocansi. Ngokuqonda kahle ukwakheka komzimba kanye nobuchwepheshe, kanye nesiqondiso sochwepheshe we-physiotherapist oqeqeshiwe, lokhu kuzivocavoca kungathuthukisa kakhulu ikhwalithi yokuphila kwesiguli. Nakuba kuyinselele, ngokuzinikela kanye nesiqondiso esifanele, ukuzivocavoca kokuqinisa imisipha ye-pelvic kungaba yisisombululo esisebenzayo sezinkinga ezahlukahlukene zempilo ezihilela i-pelvis.
Ukutshala imali empilweni yemisipha yephansi le-pelvic akugcini nje ngokubhekana nezinkinga zezokwelapha zamanje, kodwa futhi kumayelana nokuvimbela isikhathi eside kanye nokuthuthukisa ikhwalithi yokuphila iyonke.
