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How Can I Relax My Pelvic Muscles?

Bagaimana Saya Boleh Merehatkan Otot Pelvis Saya?

by Caroline Knight in Peduli

Lantai pelvis yang ketat (atau dikenali sebagai lantai pelvis hipertonik) adalah masalah yang sangat nyata yang menimpa wanita moden atas pelbagai sebab. Terdapat beberapa gejala lantai pelvis yang ketat. Sebagai contoh, anda mungkin mendapati bahawa anda mengalami sakit yang berterusan di kawasan pelvis atau tulang ekor, anda perlu kencing dengan segera dan kerap, air kencing anda tidak mengalir dengan lancar, anda sering sembelit atau seks adalah menyakitkan. Anda juga mungkin mendapati bahawa anda mengalami sesak pada pinggul, punggung, peha, hamstring atau otot perut. Jika mana-mana perkara ini berlaku kepada anda, anda mungkin bertanya kepada diri sendiri soalan, bagaimana saya boleh mengendurkan otot pelvis saya?

VuvaTech mempunyai banyak pengalaman dengan masalah ini, jadi kami sedia membantu. Kami ingin menegaskan bahawa anda harus berhati-hati untuk tidak mengelirukan regangan lantai pelvis dengan latihan pengukuhan lantai pelvis (senaman kegel). Yang terakhir akan mengetatkan lagi otot pelvis, yang merupakan perkara terakhir yang anda mahukan.

Di bawah ini kami akan menjawab dua daripada soalan paling biasa yang ditanya kepada kami tentang mengendurkan otot pelvis:

Bagaimanakah saya boleh mengendurkan otot pelvis saya?

Lakukan beberapa regangan lantai pelvis

Salah satu cara terbaik untuk mengendurkan otot pelvis anda adalah melalui regangan lantai pelvis. Mana-mana yogi akan memberitahu anda bahawa ini menawarkan banyak kelegaan… jadi anda tidak akan terkejut apabila mendengar bahawa kebanyakan regangan disesuaikan daripada postur yoga. Mereka akan membantu anda melepaskan kekejangan dari perut, paha dan punggung, dan sudah tentu otot pelvis dalaman anda.

Di bawah ialah ringkasan ringkas latihan regangan kegemaran kami untuk lantai pelvis. Jika anda tidak biasa dengan pose, anda boleh mendapatkan butiran penuh dengan imej yang disertakan dalam bahagian kami mengenai regangan otot lantai pelvis .

  • Pose kanak-kanak (membuka pinggul dan meregangkan perut)
  • Pose ular tedung (meregangkan otot perut)
  • Pose garland (jongkong buka pinggul)
  • Bayi gembira (satu lagi pembuka pinggul)
  • Pose sudut terikat (regangan untuk pinggul, paha dan perineum)
  • Pose Half Lord of the Fishes (meregangkan punggung, peha luar dan punggung bawah)

Ingat bahawa pose ini sepatutnya menenangkan jadi jika anda mengalami kesakitan sama sekali, bertenang dan jangan terlalu memaksa diri anda. Jika anda tidak biasa meregangkan lantai pelvis dan otot sekeliling, ia mungkin berasa lebih mencabar sehingga anda telah berlatih lebih banyak. Walau bagaimanapun, melakukan regangan ini sekali sehari pasti akan membantu anda mengendurkan otot pelvis anda.

Cuba beberapa pernafasan perut

Satu lagi cara terbaik untuk mengendurkan otot pelvis anda adalah melalui pernafasan perut. Ia agak memikirkan perkara perkara, kerana anda akan bernafas dalam-dalam sambil memberi tumpuan untuk melepaskan penyempitan otot. Berikut adalah beberapa petua pernafasan perut untuk melegakan lantai pelvis anda:

Baring telentang dan bengkokkan lutut (kaki rata di atas lantai). Letakkan tangan di dada, dan satu di kawasan perut anda. Semasa menarik nafas panjang dan dalam selama kira-kira 3 saat, biarkan perut meningkat kepada kapasiti penuh sambil memvisualisasikan nafas anda bergerak ke bawah dan otot tegang anda melepaskan ketegangan. Tarik nafas untuk jumlah masa yang sama, membenarkan udara keluar dari tulang rusuk dan kemudian lantai pelvis. Bertujuan untuk pernafasan bulat (iaitu apabila paru-paru anda bernafas dengan segera). Kami mengesyorkan melakukan senaman ini selama lima minit setiap hari untuk mengendurkan otot pelvis anda secara konsisten.

Tolong! Saya tidak boleh mengendurkan otot pelvis saya…

Jika anda melakukan latihan di atas tetapi tidak bernasib baik, mungkin sudah tiba masanya untuk mendaftar masuk dengan Doktor anda untuk mengetahui sama ada terdapat sebarang isu asas yang anda tidak ketahui. Ia juga patut dipertimbangkan terapi fizikal lantai pelvik , yang merupakan salah satu terapi terbaik untuk melepaskan otot pelvis yang ketat.

Akhir sekali, berhati-hati tentang sebarang tabiat buruk yang mungkin anda miliki yang menyumbang kepada lantai pelvis yang ketat. Contohnya, jika anda melakukan bebanan berat di gim, berjoging atau berlari terlalu banyak, atau duduk-duduk selama beberapa jam sehari, anda mungkin mendapati otot pelvis anda mengalami ketegangan. Postur mungkin satu lagi masalah , jadi berhati-hati untuk memerhatikan cara anda membawa badan anda hari ke hari. Terima kasih kerana membaca, dan kami mengucapkan selamat maju jaya dalam melepaskan ketegangan yang menyusahkan itu!

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