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The Benefits of Pelvic Floor Stretches

Kebaikan Regangan Lantai Pelvis

by Caroline Knight in Peduli

Ini boleh membantu?

Peregangan lantai pelvis adalah salah satu cara terbaik untuk memperbaiki pelbagai aspek kehidupan, daripada kesihatan seksual kepada pemulihan bersalin, dan kawalan usus dan pundi kencing. Anda mungkin tidak dapat melihat otot ini, tetapi ia cukup mudah untuk dikenal pasti apabila anda tahu caranya. Sebaik sahaja anda mengetahui lokasi otot lantai pelvis anda, anda boleh mula melatih mereka seperti yang anda lakukan pada otot lain dalam badan. Dengan senaman yang kerap mereka menjadi lebih kuat dan anda lebih mudah dapat mengawalnya sesuka hati.

Melatih otot lantai pelvis anda bukanlah kerja yang sukar; terdapat banyak regangan lantai pelvis yang boleh anda lakukan tanpa perlu bergerak dari meja anda, jika anda mempunyai jadual yang sibuk. Artikel ini akan membincangkan manfaat regangan lantai pelvis, cara mencarinya dan beberapa petua untuk mendapatkan yang terbaik daripada senaman lantai pelvik anda.

Apakah faedah senaman otot lantai pelvis?

Peregangan lantai pelvis boleh membantu anda dengan semua jenis masalah biasa, termasuk:

  • Meningkatkan kawalan ke atas pundi kencing dan fungsi usus
  • Pemulihan bersalin lebih cepat
  • Pemulihan yang lebih cepat daripada pembedahan di kawasan pelvis
  • Sensasi yang lebih baik semasa hubungan seksual (dan orgasme yang lebih kuat)
  • Pencegahan prolaps organ pelvis
  • Meningkatkan keyakinan diri (terutamanya dalam hubungan seksual)

Mengesan lokasi otot sebelum lantai pelvis meregang

Untuk memastikan anda melakukan senaman lantai pelvis anda dengan betul, anda harus mengenal pasti otot lantai pelvis dengan betul sebelum anda mula bersenam. Lihat program regangan lantai pelvik kami, yang boleh anda gunakan secara berterusan.

Inilah yang perlu anda lakukan:

  • Duduk atau baring, dan kendurkan otot-otot di punggung, paha dan perut anda
  • Picit otot dubur seperti yang anda lakukan semasa menghalang angin keluar
  • Apabila anda ingin membuang air kecil, picit otot yang menghalang aliran air kencing

Sebaik sahaja anda telah menemui otot ini, anda akan bersedia untuk memulakan senaman lantai pelvis anda.

Berapa lama masa yang diambil untuk menguatkan lantai pelvis?

Seperti yang kami nyatakan, anda boleh melakukan regangan lantai pelvis di mana sahaja anda berada dan pada bila-bila masa anda mahu, tanpa disedari oleh sesiapa pun. Sebaik-baiknya, anda akan duduk di kerusi atau berbaring di atas lantai atau katil, kerana kedudukan ini paling selesa dan stabil.

Selepas anda mengamalkan senaman lantai pelvis selama antara empat dan enam minggu anda akan mula melihat sedikit peningkatan. Walau bagaimanapun, bagi sesetengah orang, perubahan ketara tidak kelihatan sehingga selepas tiga bulan berlatih. Kami mengesyorkan agar anda melakukan regangan lantai pelvis anda antara lapan dan dua belas kali setiap sesi, sehingga tiga kali sehari. Menjadikan ini sebagai tabiat harian sudah tentu akan meningkatkan kualiti hidup anda.

Ambil perhatian bahawa jika anda bergelut dengan sebarang tahap inkontinens, anda mungkin mahu melakukannya dengan lebih kerap. Tiada peraturan yang ditetapkan mengenai perkara ini kerana anda tidak boleh mencederakan diri sendiri, jadi jangan ragu untuk melakukannya sekerap yang anda rasa patut. Kami mengesyorkan agar anda meneruskan senaman lantai pelvis anda selama sekurang-kurangnya lapan minggu, jika anda ingin melihat sebarang faedah sebenar.

Jika anda mendapati bahawa anda sedang bergelut dengan masalah pelvis yang berterusan walaupun melakukan regangan yang kerap, mungkin sudah tiba masanya untuk berjumpa dengan ahli terapi fizikal lantai pelvik. Jangan lupa bahawaPFPT boleh meningkatkan kehidupan seks anda juga, jadi anda perlu mengetahui sama ada ia sesuai untuk anda.

Berikut ialah senarai regangan untuk anda mulakan: Regangan Lantai Pelvis daripada VuVa

Adakah anda ingin memulakan terapi lantai panggul di rumah? Ketahui cara Dilator Faraj VuVa berfungsi di sini.

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