Mafi sau da yawa, mata suna koya game da kayan aiki don ƙarfafa tsofaɗɗen ƙwayar ƙasa a lokacin ciki ko bayan, lokacin da dole ka warke bayan haihuwa mai wuya. A halin yanzu, gwaje-gwaje ga tsokoki na ƙuƙwalwa (tare da wasu matakan) sun magance matsalolin da yawa: zasu iya "kashe" ƙwayoyin ƙwayoyin ƙwayar cuta a cikin jiki, kuma su fuskanci irin wannan abu mara kyau kamar rashin haɓakaccen urinaryar da bango na bango. "Hanyar sakamako" za a iya ƙara haɗin libido kuma inganta halayen rayuwar jima'i.
Akwai hanyoyi masu yawa ga ƙananan ƙwayoyin jikin da aka tsara don inganta yanayin jini da kuma tsaftace tsabta na gabobin ciki. Bari mu dubi wasu daga cikinsu.
Aiki Kegel don tsokoki na ƙashin ƙugu
Ayyuka masu sauki da tasiri waɗanda Arnold Kegel ya samo asali don inganta suturar tsokoki na perineum - wannan shine watakila 'yan wasan gymnastics. Abu na farko da kake buƙatar shine gano da jin jijiyar ƙwayar ƙwayar. Don yin wannan ba wuya ba: a lokacin daya daga cikin tafiye-tafiye zuwa ɗakin gida yana kokarin ƙulla tsokoki don dakatar da iskar fitsari. Wadannan tsokoki kana buƙatar "aiki" (tsokoki daga cikin rami na ciki da kuma tsokoki na wucin gadi - musamman ma sphincter - ya kamata a shakata).
Akwai manyan nau'o'i guda biyu:
- ƙanƙancewa da matsawa. Hada bambancin tsokar da tsokoki na perineum da cikakkun hutu. A wannan yanayin, zaka iya yin rikice-rikice, kamar jerks, da matsawa tare da jinkiri, da katse ƙuƙwalwar ƙuƙwalwa kuma ajiye su a cikin tashin hankali na dan lokaci kaɗan (sauƙin haɓaka lokaci);
- ejection. Idan, tare da rikitarwa, kun ji cewa ƙuƙwalwar ƙuƙwalwa suna tsammanin tashi sama, sa'an nan kuma ejections suna kama da ƙoƙarin ƙoƙarin ƙeta a cikin kwanciyar hankali. Babbar abu: yin su yadda ya kamata kuma a hankali.
Yin wasan kwaikwayon Kegel don ƙwayoyin pelvic, bi numfashi - ya kamata har ma. Amfani da wannan hanya ita ce, za ka iya yin shi duk inda kuma duk lokacin da kake so, babu wanda zai lura cewa kai "a horon".
Aiki don Neumyvakin (tare da urinary incontinence)
Walking a kan buttocks. Don yin irin wannan motsa jiki yana da sauki: dole ne ku zauna a kasa, ku kafa kafafunku ko kunsa su a jikinku, kuma ku matsa a wannan wuri a kusa da ɗakin, yadda kuke so. Wannan kyakkyawan motsa jiki ne a cikin rashin daidaituwa da damuwa a ƙananan ƙananan ƙwayar cuta.
Ayyukan ƙwayoyi don ƙarfafa tsokoki na kashin pelvic
Muna bayar da su haɗawa a yau da kullum yin gwaje-gwaje na samfurori (ciki har da motsa jiki na numfashi) don ƙananan ƙwayoyin.
1. IP - kwance a baya. Exhale, zana a cikin ciki da kuma sanya gwiwoyi zuwa kirjin ka. Maimaita sau 4-6.
2. IP - kwance a baya. Yayinda kake ragowar kwakwalwarka, sannu a hankali (lambobi huɗu) ya dauke su daga bene. Bayan isa matsakaicin tsawo a gare ku, zauna. Ƙarƙusa, ƙaddamar da buttocks (cikin asusun ajiya huɗu) da kuma shakatawa. Maimaita sau 6.
3. IP - kwance a baya, makamai suna mikawa jiki. Lokaci guda (uku), dauke da kirji da kafa na dama. Dukansu biyu sun isa ga kafa. A cikin kuɗin hudu, komawa wuri na farawa. Maimaita motsa jiki tare da hagu na hagu. Yi sau 6.
4. PI - kwance a baya, kafafu sunyi gwiwoyi. Sauke da sauƙi gwiwoyi na farko zuwa hagu (zai fi dacewa taɓa kasa), to, dama. Maimaita sau 6.
5. IP - kwance a baya, makamai suna mikawa tare da gangar jikin. Ku saurara a gwiwoyi ku danna su zuwa jikin ku. Komawa zuwa wurin farawa. Maimaita sau 6.
Bugu da ƙari, yana da muhimmanci a kula da numfashi a cikin general. Ba kamar maza ba, mata sukan fi numfasawa sau da yawa. A sakamakon haka, gabobin ciki sun kasance ba tare da tausa ba. Sabili da haka, muna ba da shawarar hadawa a cikin hadaddun aikin da ake nufi da koyar da numfashi na diaphragmatic.
6. IP - kwance a baya, kafafun kafa a gwiwoyi. Ka yi ƙoƙari ta kwantar da hankali da jin dadin kamala (ƙwaƙwalwar jikin da ke tsakanin thoracic da cavities na ciki). Sannu a hankali haɗuwa, ajiye hannayenka a ciki, ji yadda yaduwa yake. A kan fitar da ƙwayar ƙwayar ciki. Ka yi ƙoƙari ka ba "numfashin ƙananan" game da minti 10-15 a rana.