Kuchotsa malungo ndiko kulephera kuyendetsa mkodzo. Zimakhudza anthu a misinkhu yonse ndi amuna okhaokha, koma amayi ali ndi mwayi wambiri ngati amuna kuti azikhala osakhudzidwa.
Mitundu Ina ya Kusabisa
Pali mitundu inayi yotsutsana ndi zizindikiro zosiyanasiyana ndi makhalidwe a aliyense. Izi zikuphatikizapo:
- Kusokonezeka Maganizo: Kutaya thupi komwe kumachitika mukakokometsa, kukunkha, kuseka, kunyamula katundu wolemera kapena kupanga zinthu zina zomwe zimayambitsa kupanikizika, kapena kupanikizika, pa chikhodzodzo, zimatchedwa kusautsidwa. Izi zimachokera ku minofu yochepa ya pelvic kapena kufooketsa khoma pakati pa chikhodzodzo ndi chikazi. Kufooka ndiko chifukwa cha mimba ndi kubala kapena kuchokera m'munsi mwa hormone estrogen pa nthawi ya kusamba kapena pambuyo pa kutha kwa thupi.
- Kulimbikitsana Kulimbikitsana: Kulimbikitsana kusadziletsa kumakhala kusadziletsa pambuyo pokumva mwadzidzidzi kukodza ndi kusakhoza kuteteza chikhodzodzo, monga kugona, kumwa madzi kapena kumvetsera madzi akuthamanga.
- Kusagwedezeka Kwambiri : Kusagwedezeka kwakukulu kumachitika pamene chikhodzodzo chimakhala chodzaza nthawi zonse ndipo chimakafika pamalo pomwe chimathamanga komanso chimachoka mkodzo. Matendawa amatha kuchitika pamene urethra imatsekedwa chifukwa cha ziwalo monga impso kapena urinary, matumbo, kapena prostate yowonjezereka. Zingakhalenso zotsatira za minofu yofooka ya chikhodzodzo, chifukwa cha kuwonongeka kwa mitsempha ya shuga kapena matenda ena.
- Kusagwira Ntchito Mogwirizana: Kusagwira ntchito mosagwira ntchito kumachitika pamene kulemala, zovuta zina, kapena mavuto pakuganiza kapena kulankhulana zimalepheretsa munthu kupita kuchimbudzi asanayambe kukodza.
Thandizo la Thupi
Ngati mukulephera kudziteteza, mungapindule ndi chithandizo chamankhwala kuti muthe kuyendetsa bwino vuto lanu.
Wodwala wanu wathanzi akhoza kufufuza matenda anu ndi kuwapatsa mankhwala ndi machitidwe kuti athandize kapena kutambasula minofu kapena kupeza mphamvu ya neuromuscular ya minofu yomwe imayendetsa kukodza.
Njira zina zomwe odwala amachigwiritsa ntchito pofuna kusokoneza ubongo ndi awa:
- Biofeedback
- Maphunziro ndi machitidwe olimbitsa thupi
- Zochita za Kegel
- Zosangalatsa zozizira
- Kuchita masewera olimbitsa thupi ndi mimba yoyendetsa minofu
Wodwala wanu wathanzi angapereke chithandizo chomwe chili chabwino pa chikhalidwe chanu chokhacho chokhazikika kuchokera ku zomwe mukupeza ku chipatala ndi mbiri yanu.
Njira Zoyamba Kutenga
Ngati muli ndi chidziwitso, pali zinthu zochepa muyenera kuchita nthawi yomweyo.
- Musawope. Kuchulukira ndi chinthu chofala, ndipo amuna ndi akazi ambiri amavutika nazo. Kawirikawiri samapembedzedwa chifukwa cha chisokonezo cha chikhalidwe chomwe sichimatha kuchepetsa kukodza. Koma kusadziletsa kumachiritsidwa ndi mankhwala abwino.
- Onaninso dokotala wanu kuti mudziwe bwinobwino. Ngakhale kuti sichidziwika, kudziletsa kungayambitsidwe ndi vuto lalikulu, ngati khansa ya chikhodzodzo. Kupitako kwa dokotala n'kofunikira kuti mudziwe chimene chimayambitsa kusadziletsa kwanu ndi kupeza njira yothetsera vutoli.
- Pitani kuchipatala chomwe chiri katswiri mu kayendetsedwe ka kusadziletsa. Mungapeze umodzi ku gawo la chidwi la American Physical Therapy Association pa Women's Health. Wodwala wanu wathanzi akhoza kufufuza ndi kuyesa bwinobwino chikhalidwe chanu. Amatha kupereka mankhwala oyenera kuti muthe kuyamba kuchipatala nthawi yomweyo.
Ngati mukulimbana ndi mavuto poletsa kukodza kapena mukuvutika ndi kusadziletsa, muli ndi ngongole kuti mupeze chithandizo. Ulendo wanu wopita kuchipatala ukhoza kukhala njira imodzi yomwe mungapezere njira yoyenera kuti muteteze kusadziletsa kwanu.
Komanso: Kuwonjezeka kwa Urinary, Over Bladder Active
Yosinthidwa ndi Brett Sears, PT.