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Walking to Relax the Pelvic Floor: It’s the ‘How’ that Counts

Berjalan untuk Merehatkan Lantai Pelvis: 'Bagaimana' yang Dikira

by Caroline Knight in Peduli

Wanita yang mengalami masalah lantai pelvik datang ke Vuvatech untuk mendapatkan bantuan, dan kerana kami suka membantu dalam apa jua cara yang kami mampu, kami fikir sudah tiba masanya kami menjawab salah satu soalan yang sering ditanyakan kepada kami. Adakah berjalan melegakan lantai pelvis? Jawapan mudahnya ialah ya, tetapi terdapat garis halus antara kelonggaran dan penguncupan apabila ia berkaitan dengan otot lantai pelvik.

Jika anda akan menggunakan berjalan kaki sebagai strategi relaksasi, cara anda berjalan adalah sangat penting. Teruskan membaca untuk memastikan anda berjalan untuk merehatkan lantai pelvis, bukannya menguatkannya:

Berjalan untuk merehatkan otot lantai pelvis

Berjalan setiap hari, tetapi jangan berlari

Jika anda mengalami simptom lantai pelvis yang ketat , berjalan kaki setiap hari boleh membawa kebaikan kepada anda. Walau bagaimanapun, berjalan terlalu pantas dan anda berisiko untuk mengetatkan lagi lantai pelvis. Kami mengesyorkan anda berjalan-jalan perlahan selama 20 minit atau lebih, tetapi pastikan jaraknya di bawah 2 kilometer. Ini kerana jika anda letih atau terlalu melatih otot anda, senaman itu mungkin mempunyai kesan yang bertentangan dengan yang dimaksudkan.

Jangan sekali-kali berjalan apabila anda sudah letih, kerana lantai pelvis anda akan lebih mudah terdedah kepada keletihan dan ketegangan. Kata kuncinya adalah lembut, jadi tiada treadmill, dan pastinya tiada larian. Berlari akan memaksa otot teras anda untuk beraksi, malah boleh menjadi salah satu sebab lantai pelvis anda ketat pada mulanya. Jika anda mempunyai pilihan, beberapa berjalan air yang lembut (iaitu berjalan di dalam air) akan menjadi lebih baik kerana ini menyokong pelvis anda dan membantu anda mengekalkan postur yang baik.

Apabila berjalan untuk merehatkan lantai pelvis, ingatlah bahawa senaman progresif dan berimpak rendah akan lebih bermanfaat untuk otot kegel yang ketat daripada apa-apa senaman. Sentiasa perhatikan langkah anda; jika tumit anda mendarat dahulu dan anda menolak dari jari kaki yang terbentang, anda melakukannya dengan betul.

Menjauh dari kasut tumit tinggi

Walaupun kita mungkin menjalani cara mereka membuat kita kelihatan, kasut tumit tinggi adalah bencana untuk postur kita. Mereka memaksa kita ke posisi yang tidak wajar, dan akibatnya, otot kita perlu bekerja keras untuk mengimbangi. Hasilnya - anda meneka - penyempitan. Jika kita jarang berjalan ke mana-mana, dan apabila kita melakukannya dengan tumit, kita meminta masalah lantai panggul. Fakta bahawa kasut rata yang ringkas akan membantu lantai pelvis anda berehat dan kekal dalam penjajaran yang betul.

Tumit memaksa badan kita untuk condong ke hadapan, dan keseluruhan rangka kita tidak sejajar. Lutut, pergelangan kaki dan tulang belakang bahagian bawah kita akan merasakan ketegangan, dan otot kita yang lemah... semua usaha mereka perlu dilakukan untuk menghalang kita daripada terjatuh! Adalah lebih baik untuk berjalan dengan kasut rata yang selesa, atau berkaki ayam jika anda boleh. Berjalan tanpa alas kaki di rumput atau di bumi sebenarnya mempunyai banyak faedah. Dikenali sebagai pembumian (atau pembumian ), ia pasti akan membantu anda mengecas semula dan merehatkan seluruh badan anda.

Adalah penting untuk kita berhati-hati tentang cara kita memberi kesan kepada lantai pelvis kita, kerana apabila keadaan menjadi tidak menentu, kita benar-benar tahu mengenainya. Nasib baik terdapat banyak cara lain untuk memastikan anda mengendurkan otot lantai pelvis anda , seperti yang kami bincangkan dalam artikel lain. Kami harap anda mendapati ia juga membantu!

Adakah anda memerlukan senaman untuk merehatkan lantai pelvis? Klik di sini untuk rutin regangan lantai pelvis yang cepat.

Pautan Berguna VuVa Lain:

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Cara Relakskan Otot Faraj, Vaginismus & Seks

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