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How Do You Relax Your Pelvic Floor Muscles?

Bagaimana Anda Merehatkan Otot Lantai Pelvis Anda?

by Caroline Knight in Peduli

Terdapat banyak perbincangan di luar sana tentang menguatkan otot lantai pelvis (senaman kegel), dan dengan alasan yang kukuh. Ramai wanita mengalami masalah kerana otot lantai pelvis yang longgar, tetapi terdapat juga ramai wanita yang bergelut dengan lantai pelvis yang ketat juga. Malah, ada kemungkinan untuk lantai pelvis menjadi terlalu ketat sehingga otot akhirnya menjadi lemah, kerana mereka sentiasa bekerja terlalu keras. Penyempitan otot bukan sahaja tidak selesa – ia meletihkan! Jadi bagaimana anda mengendurkan otot lantai pelvis anda? Soalan yang bagus. Nasib baik kami mempunyai beberapa jawapan untuk anda.

Pertama sekali, adalah penting untuk ambil perhatian bahawa senaman kegel mungkin akan mendatangkan lebih mudarat daripada kebaikan jika otot menjadi lemah akibat penyempitan yang berlebihan. Penyempitan boleh berlaku pada sendi pelvis (sacroiliac dan simfisis pubik), dan otot pangkal paha, perut dan bahagian bawah belakang. Ia juga boleh berlaku pada hamstring, punggung, dan jalur iliotibial.

Artikel ini akan melihat tanda-tanda lantai pelvis yang ketat, bagaimana anda boleh berehat, dan apa yang perlu dilakukan apabila anda memerlukan bantuan lanjut:

Tanda anda perlu mengendurkan otot lantai pelvis anda

Badan anda akan sentiasa memberitahu anda jika keadaan tidak berfungsi dengan betul, dan otot biasanya yang pertama mengeluh! Inilah perkara yang perlu anda perhatikan:

  • Sakit pelvis kronik/berterusan
  • Desakan secara tiba-tiba dan kerap untuk kencing (walaupun dengan pundi kencing yang agak kosong)
  • Air kencing tidak mula mengalir dengan mudah
  • Perasaan bahawa anda belum mengosongkan pundi kencing anda sepenuhnya
  • sembelit
  • Sakit pada tulang ekor (tulang ekor)
  • Dispareunia (seks yang menyakitkan)

Otot lantai pelvis anda mengawal kontinensi dan membantu menyokong pelvis dan bahagian bawah belakang. Apabila otot di sekeliling teras lemah atau tidak berfungsi, seluruh otot lantai pelvis anda perlu mengimbangi lebihan untuk disfungsi ini. Malangnya otot-otot tersebut kemudiannya boleh menjadi tidak berfungsi juga!

Bagaimanakah anda boleh mengendurkan otot lantai pelvis anda?

Kami mengesyorkan untuk menolak sebarang isu utama dengan mendaftar masuk dengan Doktor anda terlebih dahulu. Jika nampaknya tiada keadaan perubatan yang mendasari untuk ditangani, anda boleh mula merehatkan lantai pelvis anda dengan melakukan pelbagai regangan lantai pelvis dan teknik pernafasan:

Pernafasan perut

Pernafasan perut bermaksud hanya bernafas dalam dan mengarahkan nafas ke perut. Ini caranya:

  • Berbaring telentang dengan lutut bengkok. Letakkan sebelah tangan di dada dan sebelah lagi di perut
  • Tarik nafas dalam-dalam sambil membayangkan perut anda mengembang seperti belon. Jika dilakukan dengan betul, tangan atas kekal diam dan tangan bawah naik
  • Gerakkan nafas anda ke bawah sambil menurunkan kawasan lantai pelvis anda, dengan niat untuk membolehkannya berehat dan terbuka
  • Jangan berhenti seketika antara nafas: sebaliknya, biarkan satu nafas bergerak lancar ke nafas seterusnya
  • Hembus nafas perlahan-lahan dan perlahan-lahan sehingga semua udara dilepaskan, pertama dari tulang rusuk dan akhirnya dari lantai pelvis

Kedua-dua nafas masuk dan keluar anda hendaklah ditahan sekurang-kurangnya 3 saat. Mengulangi ini selama 5 minit setiap hari akan benar-benar membantu anda mengendurkan otot lantai pelvis anda.

Otot lantai pelvis meregang

Terdapat pelbagai regangan yang boleh anda lakukan untuk merehatkan lantai pelvis. Latihan sedemikian membantu meregangkan otot perut, paha dan punggung. Anda akan mendapati kebanyakannya dalam kelas yoga gaya yin juga, yang merupakan sesuatu yang anda mungkin ingin pertimbangkan untuk mengikutinya jika anda belum melakukannya!

Memandangkan kami sudah mempunyai bahagian mengenai regangan lantai pelvis , kami akan mengarahkan anda ke bahagian tersebut untuk mendapatkan penerangan penuh tentang latihan (dan imej untuk anda menyemak kedudukan anda). Halaman ini akan membawa anda melalui regangan mudah untuk merehatkan lantai pelvis anda, termasuk pose kanak-kanak, pose ular tedung, pose bayi gembira dan banyak lagi. Ini semua bertujuan untuk meregangkan perut, pinggul, punggung bawah dan peha, dan anda harus mendapat banyak kelegaan daripada mereka.

Perkara yang perlu dilakukan apabila lantai pelvis anda tidak boleh berehat

Jika anda telah mencuba strategi di atas dan masih tidak dapat mengendurkan sepenuhnya otot lantai pelvis anda, mungkin sudah tiba masanya untuk berjumpa dengan ahli terapi fizikal lantai pelvik. Terapi lantai panggul mempunyai banyak faedah , dan kerana anda akan berada di tangan seorang profesional, mereka akan dapat mencari kawasan dan punca masalah. Mereka juga boleh menggunakan pelbagai teknik untuk membantu anda mengendurkan otot yang tegang.

Intinya ialah lantai pelvis yang sihat kadangkala memerlukan disiplin harian untuk memastikan keadaan berfungsi sebagaimana mestinya. Kami wanita sering mempunyai jadual yang gila, aksi menyulap peribadi dan tahap tekanan yang berubah-ubah… dan malangnya lantai pelvis adalah salah satu bahagian badan yang akan bertindak balas secara negatif terhadap perkara ini. Walau bagaimanapun, sentiasa ada penyelesaian untuk membantu anda mengendurkan otot lantai pelvis anda - kami harap anda menemuinya di sini!

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