{"id":58356,"date":"2025-08-25T18:45:14","date_gmt":"2025-08-25T17:45:14","guid":{"rendered":"https:\/\/bodyandflow.com\/?p=58356"},"modified":"2026-01-07T09:35:40","modified_gmt":"2026-01-07T09:35:40","slug":"roi-loan-san-chau-pho-bien-hon-ban-nghi-va-nhung-dieu-ban-co-the-lam-de-khac-phuc","status":"publish","type":"post","link":"https:\/\/bodyandflow.com\/vi\/roi-loan-san-chau-pho-bien-hon-ban-nghi-va-nhung-dieu-ban-co-the-lam-de-khac-phuc\/","title":{"rendered":"R\u1ed1i lo\u1ea1n s\u00e0n ch\u1eadu: Ph\u1ed5 bi\u1ebfn h\u01a1n b\u1ea1n ngh\u0129 \u2013 V\u00e0 nh\u1eefng \u0111i\u1ec1u b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m \u0111\u1ec3 kh\u1eafc ph\u1ee5c"},"content":{"rendered":"<h4 class=\"wp-block-heading\"><strong>R\u1ed1i lo\u1ea1n s\u00e0n ch\u1eadu l\u00e0 g\u00ec?<\/strong><\/h4>\n\n\n\n<p>R\u1ed1i lo\u1ea1n s\u00e0n ch\u1eadu (PFD) l\u00e0 m\u1ed9t trong nh\u1eefng v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn nh\u1ea5t \u2013 v\u00e0 c\u0169ng b\u1ecb b\u1ecf qua nhi\u1ec1u nh\u1ea5t \u2013 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ph\u1ee5 n\u1eef \u1edf m\u1ecdi giai \u0111o\u1ea1n c\u1ee7a cu\u1ed9c \u0111\u1eddi. N\u00f3 kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ph\u1ee5 n\u1eef sau sinh ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi \u1edf \u0111\u1ed9 tu\u1ed5i cao; n\u00f3 c\u00f2n xu\u1ea5t hi\u1ec7n \u1edf v\u1eadn \u0111\u1ed9ng vi\u00ean, gi\u00e1o vi\u00ean yoga, h\u1ecdc vi\u00ean Pilates v\u00e0 th\u1eadm ch\u00ed c\u1ea3 thanh thi\u1ebfu ni\u00ean. Tuy nhi\u00ean, n\u00f3 v\u1eabn \u00edt \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp, th\u01b0\u1eddng b\u1ecb ch\u1ea9n \u0111o\u00e1n sai v\u00e0 hi\u1ec3u l\u1ea7m r\u1ed9ng r\u00e3i \u2013 ngay c\u1ea3 trong l\u0129nh v\u1ef1c s\u1ee9c kh\u1ecfe v\u00e0 gi\u00e1o d\u1ee5c v\u1eadn \u0111\u1ed9ng. <\/p>\n\n\n\n<p>V\u1eady h\u00e3y c\u00f9ng nhau th\u1ea3o lu\u1eadn v\u1ec1 v\u1ea5n \u0111\u1ec1 n\u00e0y.<\/p>\n\n\n\n<p>The <strong>s\u00e0n ch\u1eadu<\/strong> l\u00e0 m\u1ed9t nh\u00f3m c\u01a1, m\u00f4 li\u00ean k\u1ebft v\u00e0 m\u00f4 li\u00ean k\u1ebft bao ph\u1ee7 (fascia) h\u1ed7 tr\u1ee3 b\u00e0ng quang, ru\u1ed9t v\u00e0 c\u00e1c c\u01a1 quan sinh s\u1ea3n c\u1ee7a ch\u00fang ta. C\u00e1c c\u01a1 n\u00e0y ho\u1ea1t \u0111\u1ed9ng ph\u1ed1i h\u1ee3p v\u1edbi c\u01a1 ho\u00e0nh, c\u01a1 l\u00f5i s\u00e2u v\u00e0 c\u1ed9t s\u1ed1ng \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh khung ch\u1eadu v\u00e0 \u0111i\u1ec1u ch\u1ec9nh \u00e1p l\u1ef1c trong \u1ed5 b\u1ee5ng \u2013 \u0111\u1eb7c bi\u1ec7t l\u00e0 trong qu\u00e1 tr\u00ecnh th\u1edf, n\u00e2ng v\u1eadt n\u1eb7ng, di chuy\u1ec3n v\u00e0 th\u1eadm ch\u00ed l\u00e0 c\u01b0\u1eddi.<\/p>\n\n\n\n<div class=\"wp-block-cover alignleft\" style=\"min-height:234px;aspect-ratio:unset;\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"712\" class=\"wp-block-cover__image-background wp-image-56230\" alt=\"\" src=\"https:\/\/bodyandflow.com\/wp-content\/uploads\/2025\/09\/4.png\" data-object-fit=\"cover\" srcset=\"https:\/\/bodyandflow.com\/wp-content\/uploads\/2025\/09\/4.png 1080w, https:\/\/bodyandflow.com\/wp-content\/uploads\/2025\/09\/4-300x198.png 300w, https:\/\/bodyandflow.com\/wp-content\/uploads\/2025\/09\/4-1024x675.png 1024w, https:\/\/bodyandflow.com\/wp-content\/uploads\/2025\/09\/4-768x506.png 768w, https:\/\/bodyandflow.com\/wp-content\/uploads\/2025\/09\/4-700x461.png 700w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim\"><\/span><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<p class=\"has-text-align-center has-large-font-size\"><\/p>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>R\u1ed1i lo\u1ea1n ch\u1ee9c n\u0103ng s\u00e0n ch\u1eadu<\/strong> X\u1ea3y ra khi c\u00e1c c\u01a1 n\u00e0y kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng b\u00ecnh th\u01b0\u1eddng \u2013 ho\u1eb7c do <strong>Y\u1ebfu, c\u0103ng c\u1ee9ng, ph\u1ed1i h\u1ee3p k\u00e9m ho\u1eb7c m\u1ea5t c\u00e2n b\u1eb1ng \u00e1p l\u1ef1c.<\/strong>. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ed9t lo\u1ea1t c\u00e1c tri\u1ec7u ch\u1ee9ng, ch\u1eb3ng h\u1ea1n nh\u01b0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>R\u00f2 r\u1ec9 n\u01b0\u1edbc ti\u1ec3u khi h\u1eaft h\u01a1i, nh\u1ea3y ho\u1eb7c t\u1eadp th\u1ec3 d\u1ee5c (ti\u1ec3u kh\u00f4ng t\u1ef1 ch\u1ee7 do c\u0103ng th\u1eb3ng)<\/li>\n\n\n\n<li>C\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1 ho\u1eb7c \u201cc\u00f3 v\u1eadt g\u00ec \u0111\u00f3 r\u01a1i xu\u1ed1ng\u201d \u1edf v\u00f9ng ch\u1eadu (tri\u1ec7u ch\u1ee9ng sa t\u1eed cung)<\/li>\n\n\n\n<li>\u0110au khi quan h\u1ec7 t\u00ecnh d\u1ee5c<\/li>\n\n\n\n<li>\u0110au m\u00e3n t\u00ednh \u1edf h\u00f4ng, l\u01b0ng d\u01b0\u1edbi ho\u1eb7c kh\u1edbp sacroiliac<\/li>\n\n\n\n<li>Kh\u00f3 kh\u0103n trong vi\u1ec7c ti\u1ec3u ti\u1ec7n ho\u1eb7c \u0111\u1ea1i ti\u1ec7n ho\u00e0n to\u00e0n.<\/li>\n\n\n\n<li>S\u1ef1 m\u1ea5t k\u1ebft n\u1ed1i gi\u1eefa h\u01a1i th\u1edf v\u00e0 chuy\u1ec3n \u0111\u1ed9ng<\/li>\n<\/ul>\n\n\n\n<p>V\u00e0 \u0111\u00e2y l\u00e0 ph\u1ea7n quan tr\u1ecdng: <strong>Ch\u1ec9 v\u00ec \u0111i\u1ec1u g\u00ec \u0111\u00f3 ph\u1ed5 bi\u1ebfn kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 n\u00f3 b\u00ecnh th\u01b0\u1eddng.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>T\u1ea1i sao PFD l\u1ea1i ph\u1ed5 bi\u1ebfn \u0111\u1ebfn v\u1eady \u2013 \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf ph\u1ee5 n\u1eef trung ni\u00ean?<\/strong><\/h4>\n\n\n\n<p>S\u1ef1 thay \u0111\u1ed5i hormone (nh\u01b0 s\u1ef1 suy gi\u1ea3m estrogen), ti\u1ec1n s\u1eed mang thai v\u00e0 sinh con, c\u0103ng th\u1eb3ng m\u00e3n t\u00ednh, th\u00f3i quen t\u01b0 th\u1ebf, ch\u1ea5n th\u01b0\u01a1ng, v\u00e0 th\u1eadm ch\u00ed m\u1ed9t s\u1ed1 t\u00edn hi\u1ec7u v\u1eadn \u0111\u1ed9ng c\u0169ng c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u00e0n ch\u1eadu. Trong qu\u00e1 tr\u00ecnh <strong>Giai \u0111o\u1ea1n ti\u1ec1n m\u00e3n kinh v\u00e0 m\u00e3n kinh<\/strong>, s\u1ef1 suy gi\u1ea3m estrogen c\u00f3 th\u1ec3 l\u00e0m m\u1ecfng c\u00e1c m\u00f4 v\u00f9ng ch\u1eadu v\u00e0 gi\u1ea3m \u0111\u1ed9 \u0111\u00e0n h\u1ed3i, khi\u1ebfn c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1edf n\u00ean r\u00f5 r\u1ec7t h\u01a1n.<\/p>\n\n\n\n<p>C\u00f9ng l\u00fac \u0111\u00f3, nhi\u1ec1u chuy\u00ean gia trong l\u0129nh v\u1ef1c v\u1eadn \u0111\u1ed9ng v\u1eabn h\u01b0\u1edbng d\u1eabn kh\u00e1ch h\u00e0ng \u201cgi\u1eef ch\u1eb7t c\u01a1 l\u00f5i\u201d, \u201ch\u00f3p b\u1ee5ng\u201d ho\u1eb7c \u201ck\u00edch ho\u1ea1t s\u00e0n ch\u1eadu m\u1ecdi l\u00fac\u201d \u2013 th\u01b0\u1eddng m\u00e0 kh\u00f4ng hi\u1ec3u r\u00f5 <strong>S\u1ef1 ph\u1ed1i h\u1ee3p tinh t\u1ebf<\/strong> C\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe th\u1ef1c s\u1ef1 c\u1ee7a s\u00e0n ch\u1eadu.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ch\u00fang ta c\u00f3 th\u1ec3 l\u00e0m g\u00ec v\u1edbi t\u01b0 c\u00e1ch l\u00e0 gi\u00e1o vi\u00ean c\u1ee7a phong tr\u00e0o? R\u1ea5t nhi\u1ec1u \u0111i\u1ec1u.<\/strong><\/h4>\n\n\n\n<p>C\u00f3 r\u1ea5t nhi\u1ec1u \u0111i\u1ec1u ch\u00fang ta c\u00f3 th\u1ec3 l\u00e0m \u2013 v\u00e0 ch\u00fang ta kh\u00f4ng c\u1ea7n ph\u1ea3i l\u00e0 chuy\u00ean gia v\u1ec1 s\u00e0n ch\u1eadu \u0111\u1ec3 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t. H\u00e3y tham gia c\u00f9ng Ory trong bu\u1ed5i thuy\u1ebft tr\u00ecnh mi\u1ec5n ph\u00ed v\u1ec1 R\u1ed1i lo\u1ea1n s\u00e0n ch\u1eadu (PFD), n\u01a1i b\u1ea1n s\u1ebd h\u1ecdc c\u00e1ch nh\u1eadn bi\u1ebft c\u00e1c lo\u1ea1i PFD kh\u00e1c nhau v\u00e0 c\u00e1ch \u1ee9ng ph\u00f3 v\u1edbi c\u00e1c chi\u1ebfn l\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 v\u00e0 h\u1ed7 tr\u1ee3.<\/p>\n\n\n\n<p>\ud83d\udcc5 <strong>Ng\u00e0y 17 th\u00e1ng 9<\/strong><br>\ud83d\udd56 Tr\u1ef1c ti\u1ebfp tr\u00ean Zoom<br>\ud83c\udf9f\ufe0f Mi\u1ec5n ph\u00ed khi \u0111\u0103ng k\u00fd<\/p>\n\n\n\n<p>Trong bu\u1ed5i h\u1ecdc 60 ph\u00fat n\u00e0y, ch\u00fang ta s\u1ebd t\u00ecm hi\u1ec3u:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>R\u1ed1i lo\u1ea1n s\u00e0n ch\u1eadu th\u1ef1c s\u1ef1 l\u00e0 g\u00ec (v\u00e0 kh\u00f4ng ph\u1ea3i l\u00e0 g\u00ec)<\/li>\n\n\n\n<li>C\u00e1c d\u1ea5u hi\u1ec7u ph\u1ed5 bi\u1ebfn, quan ni\u1ec7m sai l\u1ea7m v\u00e0 hi\u1ec3u l\u1ea7m<\/li>\n\n\n\n<li>L\u00e0m th\u1ebf n\u00e0o Pilates v\u00e0 c\u00e1c ph\u01b0\u01a1ng ph\u00e1p v\u1eadn \u0111\u1ed9ng kh\u00e1c c\u00f3 th\u1ec3 gi\u00fap \u0111\u1ee1 \u2013 ho\u1eb7c c\u1ea3n tr\u1edf<\/li>\n\n\n\n<li>C\u00e1c chi\u1ebfn l\u01b0\u1ee3c th\u1ef1c ti\u1ec5n m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng ngay l\u1eadp t\u1ee9c trong l\u1edbp h\u1ecdc.<\/li>\n<\/ul>\n\n\n\n<p>D\u00f9 b\u1ea1n l\u00e0 m\u1ed9t chuy\u00ean gia v\u1ec1 v\u1eadn \u0111\u1ed9ng hay ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 mu\u1ed1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh \u2013 bu\u1ed5i n\u00f3i chuy\u1ec7n n\u00e0y d\u00e0nh cho b\u1ea1n.<\/p>\n\n\n\n<p>\ud83d\udc49 <strong>\u0110\u0103ng k\u00fd ngay \u0111\u1ec3 gi\u1eef ch\u1ed7 \u2013 <\/strong><a href=\"https:\/\/bodyandflow.com\/vi\/?gf_page=preview&amp;id=18\">Nh\u1ea5n v\u00e0o \u0111\u00e2y<\/a><\/p>\n\n\n\n<p>H\u00e3y chuy\u1ec3n h\u01b0\u1edbng cu\u1ed9c tr\u00f2 chuy\u1ec7n. H\u00e3y \u0111\u01b0a s\u1ee9c kh\u1ecfe s\u00e0n ch\u1eadu v\u00e0o v\u1ecb tr\u00ed trung t\u00e2m m\u00e0 n\u00f3 x\u1ee9ng \u0111\u00e1ng.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>What is Pelvic Floor Dysfunction? Pelvic Floor Dysfunction (PFD) is one of the most common &#8211; and most overlooked &#8211; issues affecting women across all stages of life. It doesn\u2019t just impact postpartum women or those in later years; it shows up in athletes, yoga&#8230;<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-58356","post","type-post","status-publish","format-standard","hentry","category-articles"],"_links":{"self":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts\/58356","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/comments?post=58356"}],"version-history":[{"count":6,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts\/58356\/revisions"}],"predecessor-version":[{"id":60671,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts\/58356\/revisions\/60671"}],"wp:attachment":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/media?parent=58356"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/categories?post=58356"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/tags?post=58356"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}