Abafazi bahlala rhoqo kwiiklabhu zengqondo okanye banike iingqalelo zabo emathunjini ekhaya? Uninzi lwethu, ukuze sigcine isithunzi sethu ngesimo ezimbini okanye kathathu ngeveki, sichitha uqeqesho lweeyure eziliqela. Kodwa bangaphi abantu abasetyhini bazi ukuba ukuzilolonga akudingeki kuphela kwezandla okanye iinyawo, kodwa ngenxa yezidumbu ezithandanayo? Ngelishwa, akuninzi.
Kegel Exercises
Omnye wama-gynecologists wenkulungwane ye-20 u-Arnold Kegel wavelisa iisethi zokuzivocavoca kwi-pelvic floor. Ukuqeqeshwa kukaKegel kwabasetyhini kwandisa ithini lezo zihlunu, ezithintekayo kwizinto zobomi bemihla ngemihla, ezikhokelela ekulahlekelweni kokuqina kunye namandla. Imiphumo enjalo inokubangela ukuba bayeke ukujamelana nomsebenzi wabo oyintloko-kuxhaswa amalungu omzimba we-pelvic, okwakubakhokelela ekuphuhlisweni kwezifo ezahlukahlukeneyo kunye nokonakaliswa kobomi bezesondo.
I-Gymnastics iKegel yabasetyhini kufuneka ukuba yenziwe xa ufuna:
- ukulungiselela ukukhulelwa okuzayo;
- sifunde ukukhulula ngokupheleleyo imisipha yeenkonzo ezingenabuhlungu kunye nokuphumelela;
- ukuqhuba isondlo sokukhusela okanye unyango lokungahambisani nemfesi okanye umchamo;
- emva kokuzalwa, ubuyisele izicubu ezazisetyenziselwa ukulula;
- ukuthintela okanye ukuphatha i-pancreatitis yeenxalenye zeplasvic;
- ukugcina impilo yabo yesondo.
Imisipha
Ukuze wenze udibaniso luphumelele ngokwenene, ngaphambi kokuba wenze ukuqeqeshwa kukaKegel, bonke abafazi kufuneka baqaphele ukuba iindawo zomzimba ze-pelvic zifumaneka phi. Okokuqala, xa uya endlini yangasese "encinci", ngaphandle kokuhambisa imilenze yakho, kufuneka uzame ukuyeka umjelo we-urine. Zizo ezo zihlunu eziza kubandakanyeka kuwe, kwaye ziyimisipha yomgangatho weplavic.
Kwenzeka ukuba le ndlela ayinakunceda ukufumana ezo zihlunu kwaye lona wesifazane akayiqondi indlela yokwenza umsebenzi kaKegel. Kule meko, kufuneka ubeke umunwe wakho ekuvulekeni kwesisu, uze uwufake. Lezo zihlunu esizifunayo ekusebenziseni ubufazi be-Kegel kufuneka zixineke kumnwe, ngelixa inqaku lokuba akukho isisu esiswini, iimisipha zangasemva okanye iintsimbi kufuneka zisetyenziswe.
Ukuze wenze ukuqeqeshwa kweKegel ukuqinisa izihlunu, kufuneka uqale ngokucatshulwa kwezinto ezilishumi, izicucu ezilishumi kunye ne-ejections ezilishumi kunye ubuncinane amahlanu ngosuku. Ngeveki, kuyimfuneko ukongeza ama-exercises ama-5 ngamnye kwaye uqhubeke uyenza kathathu ngosuku. Ngoko uqeqesho lukaKegel lwesisu lufanele lufike kuma-30. Ukuqinisa isiphumo esiphumelele kwixesha elizayo, unako ukugcina iibhola ezikhethekileyo ngexesha lokuqhutyelwa kwesisombululo esiswini. Ukuze uqonde ukuba uKegel usebenzise uncedo, emva kwexesha unokujonga ukunyuka kwezihlunu ezithintekayo ngokufakela omnye okanye iminwe emibili kwisini.
I-Kegel iyinkimbinkimbi kubafazi abakhulelweyo
Ukusebenzisa izigulane zangasese uKegel kufuneka ukuba uqale ukwenza emininzi yokuqala imihla, ukwenza amaxesha angama-20 ukuya kuma-30 ngamaxesha onke. Ixesha elizayo lomama kukukhumbula ukuba injongo yabo ayiyikudala ukuxhatshazwa kwamandla amaninzi, kufuneka bafunde ukuziva nokulawula umsebenzi weentloko ze-pelvic.
Xa ukhulelwe, indlela yeKegel ivumela:
- sebenzisa ngempumelelo imisipha kwinkqubo yokubeletha;
- ukuphepha ukuphuka kwesisu;
- ukuphucula ngokukhawuleza kwithuba lokugqibela.
Inzuzo enkulu kakhulu yokuzivocavoca okunjalo kufikeleleka kwabo, kodwa, ngelanga, akusiwo wonke umfazi okhulelweyo oboniswa njalo
I-Kegel yinkimbinkimbi iqukethe izinto ezintathu eziphambili zokuzilolonga:
- ukunyanzeliswa kokunciphisa - ukukwenza okufunekayo ukuba uxinzelele imisipha yakho, ubale ngokukhawuleza ukuya ku-3 uze uphumule.
- ukunciphisa - kufuneka uxinzezele kwaye ukhulule izihlunu zakho ezisondeleyo ngokukhawuleza.
- ukugxotha ngaphandle-ukwenza lo msebenzi, ukukhawuleza ngokukhawuleza, njengesihlalo.