Pelvic Floor Exercise Duk Mace (Mai ciki ko A'a) Ya Kamata tayi

Wadatacce

• Classic Kegel
• Kegel mai tsawo
• Ƙiftawa
• Elevator
• Bita don

Ƙaƙƙarfan ƙashin ƙugu mai yiwuwa ba a saman jerin "abubuwa don ƙarfafawa," idan ba kawai ka haifi jariri ba, amma saurare saboda yana da mahimmanci.

Rachel Nicks, doula, kuma ƙwararren mai horar da kai wanda ya ƙware a barre, HIIT, hawan keke na cikin gida, Pilates, Hatha yoga, motsa jiki na haihuwa da bayan haihuwa. (Mai alaƙa: Shin Farjinku na Bukatar Taimakon Motsa jiki?)

"Mutane da yawa ba su san cewa ƙashin ƙashin ƙugu wani ɓangare ne na ainihin ku ba," in ji Nicks. "Don haka idan ba ku san yadda ake shigar da ƙashin ƙasan ku ba, ba za ku iya yin daidai ba, yin turawa ko wani motsa jiki wanda ya dogara da kwanciyar hankali."

Menene, daidai, shine ƙashin ƙugu? Ainihin, ya ƙunshi tsokoki, ligaments, kyallen takarda, da jijiyoyi waɗanda ke tallafawa mafitsara, mahaifa, farji, da dubura, in ji Nicks. Wataƙila ba za ku yi tunani game da shi ba, amma yana da mahimmanci a tabbatar cewa jikin ku yana aiki yadda yakamata.

Kafin mu shiga yadda ake sa ƙasan ƙasan ku yayi ƙarfi, yana da mahimmanci mu koyi yadda ake samun dama da ware ta. Idan ba ku san yadda ake yin wannan ba, Nicks ya ce ku zauna a bayan gida saboda a daure ku natsu cikin wannan yanayin. Daga nan sai a fara fitsari sannan a dakatar da kwararar. Tsokar da kuke amfani da ita don yin hakan ita ce abin da ke kunshe da ƙasan ƙasan ku kuma ya kamata a kunna ta yayin yin atisaye da ke ƙasa. Ka tuna cewa wannan dabarar ƙwanƙwasa hanya ce ta ƙara sanin waɗancan sassan jikinka masu wuyar shiga, kuma ba wani abu da ya kamata ka yi ba koyaushe, Nicks ya yi gargaɗi. Riƙe fitsarin ku na iya haifar da UTI da sauran cututtuka. (BTW, wannan shine abin da launi na pen ɗinku ke ƙoƙarin gaya muku.)

Da zarar kun saukar da wannan motsi, zaku iya kammala karatun zuwa waɗannan darussan guda huɗu waɗanda Nicks yayi rantsuwa lokacin da ya zo ga ƙasa mai ƙarfi da kwanciyar hankali.

Classic Kegel

A matsayin mai wartsakewa, Kegels sune tsarin ƙullewa da annashuwa tsokar da ke kunshe da ƙasan ƙasan ku. (Kuna son ƙarin bayani? Ga jagorar mai farawa zuwa Kegels.) Kuna iya yin waɗannan kwance, tsaye ko a saman tebur (kwance a bayanku tare da gwiwoyi a lanƙwasa a kusurwar digiri 90 da aka ɗora akan kwatangwalo), amma kamar kowane motsa jiki , numfashi mabudi ne. Ta ce, "Kuna son fitar da kuzari kuma ku sha kan shakatawa." Za ku gane da sauri cewa wannan ba abu ne mai sauƙi ba don haka idan kun sami kanku kuna fama fara da 4 ko 5 reps kuma ku riƙe su na 2 seconds, sau 2-3 a rana. Manufar ita ce a tashi zuwa 10-15 reps kowane lokaci.

Kegel mai tsawo

Wannan darasi yana bayani dalla-dalla akan Kegel na gargajiya amma yana buƙatar ka danne tsokoki na kashin ƙashin ƙugu na tsawon daƙiƙa 10 kafin a sakewa. Nicks yana ba da shawarar gwada waɗannan bayan kun ƙware Kegel na gargajiya tunda yana da ƙalubale. Ta kuma ba da shawarar yin aiki da hanyar ku ta ƙara daƙiƙa 1 zuwa riƙon ku kowane mako har sai kun sami damar matsewa na daƙiƙa 10 a lokaci ɗaya. Maimaita wannan aikin sau 10-15 a kowane zaman, sau 2-3 a rana.

Ƙiftawa

Kama da bugun bugun jini a lokacin squats ko lunges, makasudin anan shine shiga da sakin tsokoki na kashin ɓangarorin cikin saurin kiftawar idanunku. Yi haka sau 10-15, sau 2-3 a rana. Nicks ya ce "Idan ba za ku iya yin hakan cikin hanzari da sauri ba, to ku rage gudu." "Babu laifi kayi aiki da kanka."

Elevator

Don ƙarin ci gaba, gwada wannan motsa jiki na ƙasan ƙashin ƙugu wanda ke buƙatar ku sannu a hankali ƙara ƙarfin riƙewar ku sannan a hankali saki. "Yawancin lokaci ina yin hakan a cikin labarai uku," in ji Nicks. "Don haka ku ɗan yi ɗan ƙara kaɗan, kaɗan kaɗan har sai kun isa max ɗinku sannan ku bar ku cikin matakai iri ɗaya har sai kun sami nutsuwa sosai." Sakin kan zama mafi wuya kuma yana da matukar wahala ga kowa. "Ba don yin sanyin gwiwa ba, amma gwargwadon yadda kuke koyon yin aiki da kuma sanin ainihin ƙashin ƙugu, ƙimar waɗannan atisaye ba za ta ji ba."

Bita don