Inama 10 zifatika zo gucunga ubudahangarwa mugihe wiruka no gutembera

Nturi wenyine. Ubushakashatsi bwakozwe ku bakobwa biruka bwerekanye ko 20% bafite ikibazo cyo kutagira inkari, kandi Runners 'World ivuga ko umubare ushobora kugera kuri 40%. Niba rero usohotse inkari mugihe wiruka cyangwa utembera, humura: ibi birasanzwe, kandi urashobora kubicunga.

Guhagarika umutima bisobanura gusa igitutu ku ruhago rwawe rutera. Gukubita ibirenge bikomeye, imisozi, nimbaraga zisunika hasi kuruhago rukeneye inkunga nkeya. Ntabwo ari intege nke. Ni ubukanishi.

Inama icumi zifatika zirashobora kugufasha gutegura, guhindura tekinike yawe, guhitamo ibicuruzwa byiza, no kumenya igihe ushaka ubufasha bwumwuga. Urashobora gukomeza gutema ibirometero. Dore uko.

Ibyingenzi

• Fata amazi yawe kuri irinde kumeneka : unywe ushikamye, ariko taper mbere yo kwiruka.

• Komeza imitsi ya pelvic hasi buri munsi hamwe na Kegels kugirango ushyigikire neza.

• Hitamo ibicuruzwa bikurura bihuye nurwego rwawe rusohoka n'uburebure bwibikorwa.

• Koresha Knack: kanda hasi ya pelvic mbere yo kwitsamura cyangwa kwiruka kugirango wirinde kumeneka.

• Reba hasi pelvic PT cyangwa umuganga niba kumeneka bikomeje cyangwa bigahungabanya ubuzima bwawe.

Kuki Kumena Inkari Iyo Kwiruka Bibaho

Shimangira Kutitonda mu magambo yo mu kibaya

Guhangayikisha inkari ni izina ryubuvuzi kubintu byoroshye cyane. Umuvuduko wubaka ku ruhago rwawe, inkari nkeya zirasohoka. Umuvuduko uturuka ku ngaruka n'imbaraga, ntabwo biva ku miterere idakomeye cyangwa imyifatire mibi. Imitsi ya pelvic hasi imitsi ikora nk'umugozi munsi y'uruhago. Iyo batakaje ijwi, iyo shitingi itanga inzira munsi yumutwaro.

Iki kibazo gikunze kugaragara mubagore bakora cyane kuruta uko abantu benshi babitekereza. Isuzuma rifatika hamwe na meta-isesengura ryerekanye ko 36% by'abakinnyi b'abakobwa mu mikino itandukanye bahura n'ikibazo cyo kutagira inkari. Isesengura rimwe naryo ryagaragaje ko abakinnyi bafite ibyago 177% byo kutanyurwa ugereranije n’abagore bicaye. Raporo imwe ya blog yerekeye siporo ngororamubiri yerekana ko 68.5% by'abakinnyi ba siporo b'abakobwa bavuze ko bahangayitse inkari. Umugore rero iruhande rwawe kumurongo wo gutangira ashobora kuba akora ibintu bimwe.

Imbarutso zisanzwe munzira no munzira

Imyitwarire imwe ishyira umutwaro mwinshi hejuru yigitereko kurusha izindi. Kumanuka kumanuka biri hejuru yurutonde, kuko buri ntambwe yohereza imbaraga mumaguru no mumitiba yawe. Gusohora bikora ikintu kimwe kumuvuduko mwinshi. Gusimbuka, gukorora, no kwitsamura igitutu cyose cyumutima kumutima. Urugendo rurerure rwongeramo amasaha yubatswe, cyane hamwe nipaki iremereye.

Urashobora kubibona uruhago rutemba mugihe wiruka kumanuka urutare, cyangwa gutemba mugihe wiruka mugihe gito. Izi mbarutso zirahanurwa, kandi iyo ni inkuru nziza. Umaze kumenya ibihe bitera guhagarika umutima mugihe cy'imyitozo ngororamubiri, urashobora guteganya hafi yabo. Inama ikurikira irakwereka uburyo.

Inama 1: Igihe cya Fluide yawe

Ni ukubera iki Ndumirwa Iyo Ndirutse?

Urashobora kwibaza, kuki ndashishoza iyo nirutse? Akenshi igisubizo cyicaye mumacupa yawe. Amazi make cyane atuma inkari zawe zijimye kandi zegeranye. Iyo nkari yibanze cyane irakaza uruhago kandi bigatuma byihutirwa. Amazi menshi cyane mbere yuko usohoka yuzuza uruhago byihuse kandi bizamura amahirwe yo uruhago rutemba.

Gukosora ntabwo ari ukunywa bike muri rusange. Nukunywa ubwenge umunsi wose. Intego ya litiro 1.5-22 buri munsi, cyangwa hafi 40-60, hanyuma urebe ko inkari zawe zigumana umuhondo wijimye kugirango usibe. Komeza kafeyine mbere yo gukora imyitozo, nayo. Ikawa, soda, nicyayi birashobora gutuma byihutirwa kandi bikaguhereza guhiga ubwiherero hagati.

Kunywa hakiri kare, Ntabwo ari byiza mbere

Imbere-shyira amazi yawe mugitondo na nyuma ya saa sita. Noneho gabanya ibinyobwa binini iminota 30 kugeza kuri 60 mbere yuko utangira kwiruka. Ibi biha umubiri wawe umwanya wo gutunganya amazi aho kuyibika mu ruhago rwawe muri buri ntambwe. Imyitozo ihamye, iringaniye ikubita icupa kumuhanda.

Gahunda ifasha kongera uruhago rwawe kugirango wuzuze bisanzwe. Gabanya amazi nyuma ya saa kumi n'ebyiri z'umugoroba kugirango ugabanye ingendo zo mu bwiherero nijoro no kutagira igitondo. Gerageza ubu buryo: unywe buri munsi kumunsi, kanda isaha imwe mbere yo kwiruka, hanyuma usibe uruhago rwawe mbere yuko ugenda. Impinduka nto mugihe zirashobora gukora peeing mugihe wiruka kure cyane yo guhangayika.

Inama 2: Banza ushire uruhago rwawe

Imbere-Yiruka na Imbere-Inzira

Kora ubwiherero uhagarike ikintu cya nyuma ukora mbere yuko usohoka hanze. Uruhago rwuzuye rwicaye hasi kandi ruremereye, kandi intambwe yose irabisunika hejuru. Kubisiba ubanza bikuraho iyo mitekerereze yinyongera kandi bigabanya ibibazo byawe uruhago rutemba . Tekereza nk'igice cyo kugenzura ibikoresho byawe, kuruhande rwo guhambira inkweto no gufata urufunguzo rwawe.

Urashobora kubyubaka. Pee mbere yo kwiruka, buri gihe, nubwo wumva umeze neza. Guhagarara byihuse bifata iminota ibiri bikagukiza hagati yo kwiruka. Amategeko amwe akurikizwa kumurongo. Koresha ubwiherero mbere yo kwiruka cyangwa gutembera gutangira, hanyuma utangire gusohoka usohokanye neza.

Tegura Ubwiherero

Kugenda, shakisha inzira yawe mbere yuko ugenda. Ikarita yinzira hamwe na porogaramu zo gutembera bikunze kumenya aho ubwiherero nubwiherero bwicaro, bityo ubigenzure mugihe uteganya. Kumenya amahitamo yawe mbere yigihe bituza amaganya ashobora gutera byihutirwa. Tangira n'inzira ngufi, zibungabunzwe neza zifite ibikoresho byoroshye, hanyuma wongere intera yawe uko icyizere cyawe gikura.

Ibice byinyuma bikeneye gahunda itandukanye. Kurikiza Leave No Trace imyitozo kandi ugume byibuze metero 200 uvuye mumazi, inzira, hamwe ningando mugihe ukeneye kugenda. Gapakira ibikoresho bito nabyo: igikapu kitarimo amazi imyenda y'imbere yinjira , guhanagura impumuro nziza, n'umufuka kubintu byakoreshejwe. Niba kumeneka bibaye, komeza utuze, uhindure ibintu byumye ahantu hihariye, hanyuma ukureho ibyakoreshejwe. Igenamigambi ryiza ririnda kwinangira kugabanya ibyago byawe bigufi.

Inama 3: Komeza Igorofa Yawe

Ibyingenzi bya Kegel kubatangiye

Imitsi ikomeye ya pelvic hasi itanga uruhago rwawe inkunga ikeneye kuri buri ntambwe. Kegels yubaka iyo nkunga, kandi ifata iminota mike kumunsi. Tangira witoza uryamye. Imbaraga rukuruzi zirwanya iyo uhagaze, kandi kuryama bigufasha kwibanda kumitsi iburyo.

Dore tekinike y'ibanze:

1. Gabanya imitsi ya pelvic hasi nkaho ugerageza kutanyura gaze cyangwa guhagarika inkari.

2. Komeza gukanda amasegonda 3, hanyuma uruhuke amasegonda 5 kugeza 10.

3. Ongeramo isegonda 1 buri cyumweru kugeza igihe ushobora gufata amasegonda 10.

4. Subiramo inshuro 10 kumasomo.

Komeza inda, amaguru, n'ibibuno. Urashobora kubakoraho ukoresheje ukuboko kugirango urebe. Uburyo bumwe bwo kwiga: tekereza guhagarika urujya n'uruza rw'inkari kugirango ubone imitsi, ariko ntugahagarike buri gihe inkari hagati, kuko ibyo bishobora guteza ibyago byo kwandura.

Kubaka Gahunda ya buri munsi

Guhoraho bifite akamaro kuruta ubukana. Gahunda itunganijwe ikomeza inzira:

Imyitozo ya pelvic ihura byoroshye mubuzima bwa buri munsi. Kora iseti mugihe isafuriya itetse, indi kumatara itukura, nibindi mbere yo kuryama. Mugihe ugarutse kwiruka cyangwa kongeramo mileage, wubake buhoro. Tanga imitsi umwanya wo kumenyera, kandi ubaze muganga niba ubona nta terambere nyuma y'amezi 3-4. Hamwe nimyitozo ihamye, guhangayika no uruhago rusohoka akenshi byoroha cyane gucunga.

Impanuro ya 4: Uhumeka kandi ushireho

Huza Umwuka no Gukubita Ibirenge

Umwuka wawe hamwe na pelvic hasi yawe ikora nk'itsinda. Iyo uhumeka, diaphragm iratemba kandi hasi ya pelvic iraruhuka. Iyo uhumeka, diaphragm iraruhuka kandi imitsi yo hasi igabanuka. Iyi njyana ituma umubiri wawe ucunga igitutu buri ntambwe.

Kwiruka bimena iyo njyana iyo uhumeka cyangwa ufashe abs. Igorofa ikomeye, yatojwe cyane pelvic hasi ntishobora kuruhuka no kongera gusezerana neza. Noneho gukubita ibirenge bikomeye byohereza igitutu hasi, hanyuma uruhago rukurikira. Gerageza gutondekanya imbavu hejuru yigitereko cyawe unyuze imbere. Uhumeka cyane muri diafragma yawe hanyuma uhuze injyana nintambwe zawe, nko guhumeka intambwe ebyiri no guhumeka kubiri. Ubu buryo bworoshye bushigikira imitsi ya pelvic hasi mumikorere yose.

Gukubita mbere yo guswera no gukorora

Knack ni 'gukanda mbere yo guswera ' amayeri. Mbere yinkorora, guseka, guceceka, cyangwa gusuka, kuzamura witonze no gukanda hasi ya pelvic hejuru no imbere. Uku kubanziriza kwikuramo gukomera kwinkari kandi bigafasha kwirinda inkari. Miller n'abandi. yasanze Knack mugihe cyo gukorora giciriritse kandi cyimbitse yagabanije gutakaza inkari 98.2% na 73.3%. Uku gutabarwa kurashobora kugaragara mugihe cyicyumweru, ibyo bikaba byerekana ko moteri yihuta aho gukura kwimitsi.

Imyitozo murugo mbere yuko uyishingikiriza munzira:

1. Icara kugirango ubone inkunga yinyongera hanyuma ukande hasi pelvic.

2. Gukorora byoroheje nyuma yo gukanda.

3. Iterambere kugeza inkorora nini, hanyuma imyitozo ihagaze.

Komeza guhumeka kandi wirinde gukurura igifu cyangwa gufunga amaguru. Koresha Knack mbere yigihe icyo aricyo cyose gikunze gutuma usohoka mugihe cya siporo. Noneho reka imitsi iruhuke hagati yimbaraga. Igorofa ishobora kurekura ikora neza kuruta imwe ifashwe umunsi wose. Hamwe nimyitozo, iyi brace ihinduka mu buryo bwikora, kandi kudahagarika guhagarika kuyobora kwiruka kwawe.

Inama 5: Hindura ifishi yawe yo kwiruka

Kumanuka byoroshye, Intambwe ngufi

Ikirenge cyawe cyohereza imbaraga zinyuze mumaguru no mumitiba yawe. Kurenza urugero bituma izo mbaraga ziba mbi. Intambwe ndende imbere imbere ikora nka feri, kandi buri kugwa gukomeye bisaba byinshi imitsi yo hasi. Kureka byihuse kumanuka. Nibwo gukabya no kugwa biremereye birundanya, kandi ibimenyetso byo kutitonda bikunda kwigaragaza.

Gerageza ngufi, byihuse intambwe kumuvuduko umwe. Cadence yo hejuru gato ifasha hano. Ndetse kwiyongera kwa 5-10% birashobora kugabanya imbaraga zingaruka no koroshya umutwaro hasi. Ubushakashatsi bumwe bwerekanye isano iri hagati ya cadence na vertical oscillation (r = −0.512, p = .018), bivuze ko gutinda buhoro byazanye byinshi. Genda mugufi cyane, nubwo, hanyuma urataka cyane, bizamura umuvuduko kandi birashobora kongera uruhago kumeneka mugihe cya siporo. Intego kubutaka bwo hagati, kandi ureke kwiruka byihuse byongere intambwe yawe muburyo busanzwe. Koresha kwiruka-kugenda intera mugihe udashobora gufata umuvuduko wihuse.

Komeza imyitozo ariko uhindure: niba kumeneka kugaragara bitinze kwiruka, gabanya kwiruka no kongera kubaka buhoro buhoro; niba guterura biremereye bitera kumeneka, gabanya uburemere buke hanyuma usohoke unyuze mugice gikomeye cya rep, kubaka amajwi gahoro gahoro.

Komeza ikibuno na glute

Ikibuno cyawe na glute bihindura igitereko na buri ntambwe. Iyo zifite intege nke, imitsi yo hasi yawe ifata akajagari ikananirwa. Niyo mpamvu akenshi uruhago rusohoka rwerekana bitinze kwiruka. Wubake gluteus maximus, gluteus medius, rotateur yibibuno byimbitse, hamwe na stabilisateur yibanze hamwe nikiraro, imipira yamaguru imwe yo muri Rumaniya, intambwe-ntambwe, clamshells, hamwe no kugenda kuruhande.

Kora ibiraro uryamye inyuma yawe amavi yunamye n'ibirenge. Kata glute yawe, uzamure ikibuno, fata, hanyuma hepfo. Kuri clamshells, kuryama kuruhande rwawe ikibuno n'amavi byegeranye, komeza ibirenge byawe, kandi uzamure ivi ryo hejuru utarinze umugongo wo hasi. Reka kwiruka mbere yigitereko cyawe n'umunaniro wo munda umunaniro. Umunaniro nigihe ifishi yatembye kandi igatangira.

Inama 6: Hitamo ibicuruzwa bidasobanutse

Imyenda y'imbere idasobanutse na padi

Amapadiri yombi hamwe n imyenda yimbere yinjira ifite umwanya mubikoresho byawe. Guhitamo neza biterwa nuburyo usohora nigihe wimuka. Amapadi akwiranye n'imbaraga zoroshye kandi imbaraga ngufi. Imyenda y'imbere ya Absorbent irabagirana kumeneka iremereye no gusohoka igihe kirekire, kuko igumaho kandi igafata byinshi.

Urwego rwa Absorbency ruguha inzira yoroshye yo guhuza ibicuruzwa kubyo ukeneye. Kumeneka gato bigera kuri 8 oz., Kumeneka kugera kuri 16 oz., Kumeneka kugera kuri 24 oz. Imyenda y'imbere ikoreshwa kumikoreshereze ya buri munsi akenshi igwa murwego ruciriritse, mugihe uburyo budasanzwe bwo kwinjirira bugera kuburinzi bukomeye. Kugirango wiruke cyane, imyenda y'imbere idahwitse iguma ahantu heza kuruta padi. Kumwanya muremure wiruka muminota 30 ishize, gukuramo imyenda y'imbere itanga ubushobozi wongeyeho kwihuta.

Chiaus ikora impuzu zikuze, ipantaro yo gukurura, hamwe no kwifata munsi. Ibicuruzwa byose byatsinze igenzura ryiza kandi bitwara ibyemezo nka FDA, ISO, na OEKO-TEX.

Bikwiye, Imyenda, na Chafing

Chafing yerekana iyo igicuruzwa kibuze, gihuye cyane, gihindagurika, cyangwa kigumaho igihe kinini nyuma yo kubira icyuya. Amatako y'imbere, uruhu rwuruhu, hamwe nuruhu ruzengurutse amaguru ya elastike nibisanzwe bishyushye. Ibicuruzwa bihumeka, byoroshye, bishyizwemo neza bigabanijwe kubisiga, nibikoresho bikurura ubuhehere kuruhu rwawe bikomeza kwuma.

Amababa akwiye kureba kabiri. Amababa afashe aguma ashyizwe kumunsi usanzwe arashobora guhinduka ingingo zo guterana mugihe cyo kwiruka. Reba ibaba-amababa cyangwa hasi-yerekana ibishushanyo mbonera, wongeyeho inzitizi zamaguru zifite umutekano hamwe nuburyo bworoshye butuma wunama ukarambura. Niba ukomeje kubona chafing, kumeneka, cyangwa guterana, ibicuruzwa byawe birashobora kuba bikwiye. Imisusire ikora ijoro ryose irashobora kumva ari nini ku kwiruka, kandi urumuri ntirushobora kwihagararaho binyuze mu myitozo.

Inama 7: Gerageza Inkunga Yibanze cyangwa Imbere

Icyo Pessary

Pessary nigikoresho gito washyize mu gitsina kandi ushobora gukuramo. Ifata ingirangingo zigumisha ingingo zawe. Dore uko ikora:

1. Ushyira pessary mu gitsina.

2. Ifata imyanya ndangagitsina ishyigikira ingingo zifata.

3. Iyo bimaze kuba, bishyigikira uruhago, nyababyeyi, na rectum.

4. Iyi nkunga igabanya umuvuduko ukomoka mu gitsina kandi igabanya inkari.

5. Iyo ingingo zigumye ahantu heza, uruhago rusohoka byoroshye kandi rugatemba.

Hess pessary hamwe ninkunga bivugwa ko ikora neza kugirango irinde kumeneka mugihe imyitozo. Igikoresho cyiza gifite umutekano, gito, gihenze cyane, kandi byoroshye gushiramo no kwikuramo wenyine. Abagore bamwe na bamwe bakoresha tampon nkigikoresho cyimbere cyimbere mugihe imyitozo. Ntabwo ari ugusimbuza igikoresho cyabigenewe, ariko kirashobora gutanga inkunga yumucyo mugihe gito.

Kuganira nuwabitanze kubyerekeranye

Baza uwaguhaye serivisi zijyanye no guhumurizwa mbere yo kwambara inkunga iyo ari yo yose imbere yiruka cyangwa kugenda. Igikoresho gisunika cyangwa gikanda ahantu habi kizatuma gusohoka birebire nabi. Abarwayi benshi bashira mubihe gusa mugihe bategereje kumeneka, nko mugihe cya siporo. Ibyo bituma iba imfashanyo yigihe gito mugihe wubaka pelvic hasi imbaraga. Niba ibimenyetso byashize, urashobora guhagarika kubikoresha.

Zana urutonde rugufi rwibibazo muruzinduko rwawe. Baza ubwoko bwa prolapse ufite nibihe bimenyetso pessary ashobora gutera imbere. Baza uko bigenda niba iyambere idahuye. Baza niba ushobora kuyambara gusa mugihe cyibice byinshi byo kwiruka cyangwa gutembera. Baza kandi ingaruka mbi zigomba guhamagara. Reba igitutu gishya, guswera, kurakara, kubabara, cyangwa impinduka mumikorere y'uruhago. Vugana ninzobere mubuzima bwa pelvic mbere yuko uhuza pessary numwambaro wo hanze.

Inama 8: Tegura inzira zikikije ubwiherero

Ikarita Ubwiherero n'inzira

Shakisha aho ubwiherero buri mbere yuko utangira kwiruka cyangwa kugenda. Kumenya aho ubwiherero bwa hafi buvaho bikuraho impungenge akenshi zimara igihe kirekire kuruta kumeneka ubwazo. Ibyo guhangayikishwa no kubona ubwiherero, no gutinya impanuka, birashobora kumva nabi kuruta uko ibintu bimeze. Gushushanya amahitamo yawe mbere yigihe nikimwe mubintu byubwenge ushobora gukora. Iraguha amahoro yo mumutima, gutungurwa gake, no kwigirira icyizere.

Porogaramu zishakisha ubwiherero nibikoresho byo mu musarani bikora ibi byihuse. Ubuzima bwa Harvard bushigikira amakarita yo gukaraba mbere yigihe, kandi sisitemu nyinshi zo munzira zisangira umutungo wazo. Ikarita yinzira irashobora kwerekana inzira, amasoko yo kunywa, ubwiherero busukuye, hamwe na parikingi byose muburyo bumwe. Parike zimwe zitanga amakarita ya PDF ashobora kugaragara cyangwa ashobora kugerwaho ushobora gukoresha kumurongo. Abandi, nkurupapuro rwamakuru rwa Alta's Summer Trail, batondekanya inzira nyabagendwa kandi wibuke ko amafaranga yubwishyu yishyura ubwiherero. Ihe uruhushya rwo guhagarara, nawe. Fata buri kiruhuko gihagarare nk'intsinzi, ntabwo ari ugutinda.

Ingamba zo Gusubira inyuma

Hanze y'inzira za kure, gahunda yakozwe mbere yigihe igabanya amaganya kandi byihutirwa bizana. Ntugasige Imyitozo yo kwihagarika iragusaba gutera intambwe byibura metero 200 uvuye kumasoko y'amazi, inzira, hamwe ningando. Ku myanda ikomeye, ucukure umwobo w'injangwe ya santimetero 6-8 hanyuma ushyingure inzira yose. Gapakira amakariso, tampon, nahanagura, ndetse nifumbire mvaruganda, kubera ko itavunika. Hejuru ya treeline, simbuka umwobo w'injangwe hanyuma utware igikapu cya WAG cyihutirwa.

Wubake igikoresho gito cyo gucunga ibidashoboka mugihe ukora imyitozo ngororamubiri. Umufuka udafite amazi imyenda yimbere yimbere , guhanagura impumuro nziza, numufuka wibintu byakoreshejwe bikubiyemo ibintu byinshi. Witoze izo ngeso ubanza gusohoka. Muri ubwo buryo, uzi gucunga inkari mu gihe cy'imyitozo mbere yo gukora urugendo rurerure. Igenamigambi ryiza rikomeza kwiruka no gutembera kuri kalendari yawe, ntabwo bivaho.

Inama 9: Reba Igorofa ya PT

Niki Isuzuma risa

Umuvuzi wa pelvic hasi uvura umubiri wawe wose, ntabwo imitsi ukanda gusa. Uruzinduko rwa mbere rutangirana nibibazo bijyanye ningeso zawe zo kunywa, kangahe ukoresha ubwiherero, nububabare ubwo aribwo bwose nko gukoresha tampon cyangwa igitsina. Umuvuzi wawe noneho asobanura ikizamini cyimbere akaguha urupapuro rwabemereye. Urashobora kuzana chaperone yawe bwite, ugakoresha chaperone ivuriro, cyangwa ukavuga ngo oya kubizamini byimbere. Uguma kuyobora igihe cyose.

Ukwemerewe, therapiste akureba ukora kegel, inkorora, hamwe no kugenda. Urutoki ruteye, rusize amavuta noneho rugenzura imbaraga zimitsi no kwihangana mugihe ukanda. Ibikurikira bizaza ikizamini cya orthopedic yibibuno byawe ninyuma, harimo urwego rwo kugenda no gupima imitsi. Umuvuzi wawe arenga kubisubizo hamwe nawe akubaka gahunda yo kwita. Iyo gahunda irashobora kuba irimo kurambura ikibuno, intangiriro no gushimangira ikibuno, kurambura intoki, na kegels cyangwa inyuma ya kegels. Bamwe mubatanga kandi bategeka kwipimisha urodynamic, ultrasound, cyangwa amashusho ya MRI kugirango barebe uko uruhago rwawe rufata kandi rusohora inkari.

Imyitozo na Biofeedback

Umuvuzi wawe atora imyitozo ijyanye nibyo ukeneye. Kubitesha umutwe, kugabanuka, cyangwa nyuma yo kubagwa nyuma yo kubagwa, icyibandwaho ni ukumenyereza. Ibyo bivuze ko kwihangana bifata kubaka ubushobozi bwo gufata, imbaraga zihuta kugirango uhugure igisubizo cyihuta, hamwe no kugabanuka kwintambwe zigenda zitsindagira hejuru. Kubabara pelvic cyangwa kuribwa mu nda, intumbero yerekeza kumyitozo yo hasi, hamwe no guhumeka neza no guhumeka diaphragmatique kugirango woroshye imitsi idakora.

Biofeedback ikora nkigikoresho cyo kwigisha, ntabwo ari imiti ikoreshwa mumitsi yawe. Rukuruzi ruto rwicara kumpande zombi za anus, hamwe nisegonda ya kabiri hejuru yinda yawe, byose bihujwe na ecran ishushanya ibikorwa byimitsi. Abagore benshi batabishaka bakoresha ibibari byabo mugihe cyo kwitoza hasi, kandi ibyuma byo munda bifata ibyo. Igishushanyo nijwi bigufasha kwiga kugenzura, kandi umuvuzi wawe arashobora gupima imbaraga no gukurikirana inyungu hagati yo gusurwa. Imitsi iremereye ibyara, ibikoresho byumuvuduko wumwuka, hamwe nintoki zo kwisuzumisha bitanga izindi nzira zo gutanga ibitekerezo. Ubushakashatsi bushigikira intego yamasegonda 10 kugirango igenzure neza umugabane, ibyo bigatuma ubushobozi bwo gufata ingamba zifatika mubuvuzi buva kuminkari. Baza ibyerekeranye no kohereza niba inkari zisohoka mugihe cy'imyitozo ngororamubiri zikomeza guhagarika imikorere yawe.

Inama 10: Menya Igihe cyo Kubona Muganga

Ibendera ritukura ryemerera gusurwa

Ibisohoka byinshi birashobora gukemurwa ninama zavuzwe haruguru. Ariko ibimenyetso bimwe bivuze ko ugomba gukora gahunda vuba. Reba ububabare iyo ushonje, amaraso mu nkari zawe, cyangwa impinduka zitunguranye mumenyero yawe. Kumeneka bitangira nijoro, cyangwa kimwe kibaho nta ngaruka cyangwa imbaraga, nacyo gikwiye kurebwa neza.

Witondere uburyo kutanyurwa bigira ingaruka kumunsi wawe. Niba kumeneka bikubuza inzira, guhagarika kwiruka kwawe, cyangwa gutuma wirinda gahunda zimibereho, niyo mpamvu ihagije kugirango ubone ubufasha. Ntugomba gutegereza kugeza ibintu bizaba bibi. Muganga arashobora kwirinda kwandura nizindi mpamvu, hanyuma akwereke inzira ikurikira.

Amahitamo yo Kuvura Kubaza

Ufite amahitamo menshi kuruta abantu benshi babimenya. Banza ubaze ibijyanye no guhugura imitsi ya pelvic hasi, kubera ko amabwiriza abigiramo inama yo kwita kumurongo wa mbere. Pessary ni ikindi gikoresho gikwiye kugeragezwa mbere yo kubagwa, kandi kibereye abantu badashobora cyangwa bahitamo kudakora imyitozo yo hasi.

Niba ubuvuzi bwa conservateur bugabanutse, baza ikibazo gishobora kubagwa. Umuyoboro wo hagati wa urethral ni uburyo busanzwe bwo kubaga mugihe ingamba zo kubungabunga ibidukikije zananiranye, ukurikije umurongo ngenderwaho wa AUA / SUFU 2017. Andi mahitamo arimo sling autologique fascial sling, sphincter yinkari yinkari yo kubura sphincter interinsic sphincter, hamwe nibintu byinshi. Duloxetine irashobora gutangwa kubagore banze kubagwa, nubwo ingaruka mbi zigabanya imikoreshereze yazo. Zana ibibazo byawe ureke uwaguhaye kuyobora ayobore icyemezo. Kuruhuka guhangayikishwa ninkari zinkari akenshi birashoboka, kandi gusohoka kwinkari mugihe cyimyitozo ngororamubiri ntabwo bigomba kuba bisanzwe bisanzwe.

Kuvamo inkari iyo wirutse cyangwa gutembera birasanzwe, kandi birashobora gucungwa. Ntabwo ari impamvu yo kubireka. Tangira nimpinduka imwe cyangwa ebyiri, nkamahugurwa ya pelvic hasi nibicuruzwa bihuye nibyo ukeneye. Intambwe nto wongeyeho vuba.

Imitsi yawe ya pelvic hasi ikomera hamwe nimyitozo ya buri munsi. Ibicuruzwa bidahwitse bikomeza koroherwa nimbaraga ndende. Hamwe na hamwe, baragufasha guhagarika kumeneka mugihe wiruka hanyuma ugasubira munzira ukunda.

Ntugomba kubimenya wenyine. Ubufasha bw'umwuga burahari, kandi burakora. Kutanyurwa ntibibona ijambo ryanyuma. Kenyera, komeza gukora, kandi ukomeze utere imbere.

Ibibazo

Nibisanzwe kumena inkari mugihe wiruka?

Nibyo, kandi muri kumwe neza. Ubushakashatsi bwerekana ko umwe mu bakinnyi batatu b’abakobwa akora ibijyanye no kutagira inkari. Gukubita ibirenge bikomeye nimbaraga zisunika uruhago rwawe. Imitsi yawe ya pelvic hasi imitsi ikora nk'umugozi. Iyo uwo mugozi utakaje ijwi, inkari nkeya zirahunga. Ubu ni ubukanishi, ntabwo ari intege nke.

Nakagombye guhagarika kwiruka kugeza igihe imyanda ihagaze?

Oya. Urashobora gukomeza imyitozo mugihe ukora kukibazo. Gabanya kwiruka kwawe hanyuma wongere wubake buhoro buhoro niba ibibyimba bitinze mumyitozo. Ongeramo imyitozo ya pelvic hamwe nibicuruzwa bihuye nibyo ukeneye. Kureka ishuri ntabwo ari igisubizo. Guhindura ni.

Imyitozo ya pelvic ifata igihe kingana iki kumurimo?

Uhe umwanya kandi ukomeze gushikama. Ibigeragezo byatsinze byakoresheje imyitozo ya buri munsi byibura ibyumweru 15 kugeza kuri 20. Knack irashobora kuzana ubutabazi mugihe cyicyumweru, kuko itoza refleks yihuse. Imbaraga zimitsi nyazo zubaka mumezi. Vugana na muganga niba ubona nta gihinduka nyuma y'amezi 3 kugeza 4.

Nibihe bicuruzwa bikurura bikora neza mugihe kirekire?

Huza ibicuruzwa kurwego rwawe rusohoka n'uburebure bwo gusohoka. Amapadi akwiranye n'imbaraga zoroshye kandi imbaraga ngufi. Absorbent gukuramo imyenda y'imbere ifata byinshi kandi igumaho iminsi myinshi. Chiaus ikora impuzu zikuze , ipantaro ikurura, hamwe nudupapuro two kwinezeza, byose bishyigikiwe nigenzura rikomeye hamwe nimpamyabumenyi nka FDA, ISO, na OEKO-TEX.

Ni ryari nahamagara umuganga kubyerekeye kumeneka?

Hamagara vuba niba ubonye ububabare mugihe ushonje, amaraso muminkari yawe, cyangwa impinduka zitunguranye mumico y'uruhago. Kumeneka bibaho nta mbaraga nazo zikwiye kurebwa. Noneho rero kwinezeza bikubuza inzira cyangwa gahunda zimibereho. Ntugomba gutegereza.