Kudzidza kusimbisa sphincter yako kunogona kubatsira incontinence
Kwete zvakasiyana nemahudyu ako kana biceps, wako wakaita sphincter yakagadzirwa nemasimbi akaoma emisungo. Iyo sphincter ine zvikamu zviviri zvinosanganisira mukati uye kunze kwemuviri wemutsipa. Kudzidza kuti ungashandisa sei uye kusimbisa musimba uyu kunogona kukubatsira kuti urege kudzivisa mune remangwana.
The Internal Anal Sphincter
Iko mukati mutsvuku sphincter ndizvo zvatinodanidza musimboti usingaiti, izvo zvinoreva kuti haugone kuzvidzora.
Saizvozvowo nekurova kwako mwoyo uye chidimbu chako, musuru uyu unoita basa rawo yese yechipiri yezuva pasina iwe unofunga nezvebasa racho. Iyo mukati sphincter inorongwa kuti igare yakapfigwa, ichi ndicho chikonzero nei vanhu vakawanda vakura vasingabati chigaro pavanorara. Zvisinei, iwe unogona kudzora maitiro ako ekunze e-sphincter, ayo anogona kukubatsira kuti urambe uchidzora hutumbu hwako.
Pelvic Floor Musculature
Nhengo dziri mumapapiro ako akacheka, akadai sechando chako nekoni, dzinotsigirwa neboka guru remisungo inonzi mapundu emapuranga pasi . Muchibatanidzwa nemwana wako sphincter, misumbu iyi inokubatsira kuti usiye gasi rinonyadzisa uye chigaro chechikepe. Idzi ndidzo mishonga yaunonyanya kusimba apo unonzwa uine chirwere chekurara ichiuya uye hapana chikafu chiri kuonekwa. Saizvozvowo, mishonga iyi inokubatsirawo kudzora urine kutenderera uye flatulence (gas).
Isingakwanisi Kudzora Bovha kana Chirafu
Apo patinenge takura, fecal uye bladder incontinence inogona kuitika nekuda kwekurasikirwa kwemaviri emutsetse mukati mevhu repelvic.
Inogona kutanga semukaka muduku kana chigaro chekudzika nekunyorova kana kumira nokukurumidza, asi nekufamba kwenguva inogona kufambira mberi kusakwanisa kudzora chikwama kana matumbo ako zvachose. Zvimwe zvikonzero zvinotungamirira kuhutachiona husina kufanana zvinosanganisira:
- Kubereka kubereka
- Chronic constipation
- Kurwara kwehutachiona husingaperi (muvanhu vakwegura)
- Neurological issues (zvakadai sepinini yekukuvara kweganda)
Tarisa Nechiremba Wako
Zvitsva zvinokonzerwa nekusaziva zvinofanira kuudzwa kune chiremba wako. Kune dzakawanda zvirwere zvinorapwa zvinogona kutungamirira ku fecal incontinence. Mune zviitiko izvi, kungoomesa mitsipa yepasi pemapurisa nekuita zvekurovedza hakusi kungoita zvisingabatsiri, iwe unogona kunge uchiri kunonoka kunonoka kurapwa kwakakodzera.
Kushandisa Masumbu
Mukusabatwa kwechirwere chero chipi zvacho chinoporesa kana zvinetso zvebasa, unogona kushanda kuti usimbise tsvina yephincter uye yep pelvic mumba mauri oga nemaminitsi mashomanana ekudzidzira zuva nezuva. Iko Kegel kuedza-kunyanya kusimbisa misoro yako yepelvic-yakave yakapoteredza makumi emakore uye inoshandiswa nyore nyore.
Kana iwe wakamisa urini wako runyura pakatiream kana unofungidzirwa uri mugesi iwe wakatoita Kegel. Chinokosha cheKeekel maitiro ndekuziva kuti mishonga inobvumirana-ndiyo imwechete yeboka remasumbu raunoshandisa kumisa urinha yako inopera. Varume vanogona kunzwa manzwiro akasiyana-siyana nevakadzi-vazhinji varume vanozviti vanonzwa kusungwa zvakakomberedza anus asi vakadzi vakawanda vanonzwa kudhonza pedyo nevakadzi.
Kunyangwe iwe unogona kuita maKegels ako akamira kana akarara pasi, kana iwe uri mutanga zvingave zvichibatsira kuedza basa racho pawakagara pachigaro chakasimba.
Iva nechokwadi chekuzorora dumbu rako uye zvigaro, sezvo iwe usingadi kushandisa maitiro emasumbu aya. Ngwarira kunyanya anus yako uye musumbu wepelvic-sekunge iwe uri kuedza kurega kunyura pakatikati-uye kubata kwemaminitsi mashanu kusvika gumi. Iko kunogona kubatsira kuoneka kuti mutsvuku iyi inofambisa uye apo iwe unobvumirana (chengetedza) ivo, elevator inononoka kusvika kumusoro. Apo iwe unonunura zvinyoronyoro mhirizhonga pamasumbu ako fungidzira iyo refu inodzokera kune pasi pasi. Zvinokurudzirwa kudzokorora chiitiko ichi kanenge katanhatu, iyo inofananidzwa kune rimwe boka reKegels. Edza kupedzisa zvisungo zviviri pasi nezuva.
Hapana munhu anofanira kuziva kuti uri kutakura pasi rako-iwe unogona kuita Kegels agere pahofisi yako kana kugara pachigadziko.
Edza Kuramba Wakamirira
Kana uri kuita basa racho nenzira yakakodzera, iwe unofanira kunge uchinzwa musuru hweplasvic kumusoro. Zvinogona kuva zvakaoma kubvumirana nemisungo iyi kwemasekondi gumi akazara, asi sezvo mutsara wako unofadza huchavandudza huchava nyore. Izwi renyevero: Usaita kupfuura. Muchiitiko ichi, zvimwe hazvisi nani uye iwe unogona chaizvo kuneta mitsipa iyi uye kukonzera zvishoma zvishoma zvishoma zvishoma. Kana iwe ukaramba uine uye udzokorora basa racho kakawanda zuva rega rega, unofanirwa kuve nekuvandudzika mumwedzi mishomanana chete.
> Sources:
> Cleveland Clinic. Pelvic Floor Dysfunction. Yakapedzwa musi waFebruary 6, 2014.
> National Institute of Diabetes and Digestive and Kidney Diseases. Kegel Kudzidzira Mazano Okuita. Dhipatimendi reUnited Health Health and Human Services.