Ngaba uke wamuva ngomntu onje njengoArnold Kegel? Sikucebisa ukuba ufunde kabanzi malunga nalo, kuba le nzu lulwazi (ngokudibanisa ne-gynecologist) iye yavelisa izibonakaliso zokumangalisa ukukhupha imisipha yabasetyhini.
Indlela yokwenza imisebenzi kaKegel yabasetyhini ekhaya
Kukho izizathu ezahlukahlukeneyo zokuba kutheni, ngokuyininzi abafazi, baqhelisela ukuqeqeshwa kweKegel. Izizathu ezinjalo zidla ngoku zilandelayo: ukunciphisa ithoni yemisipha yeeplavic, kwaye, ngenxa yoko, ukuchama okungalawulwayo. Ngexesha lokukhulelwa, isibeleko okanye umntwana ungabangela umthwalo obalulekileyo kwi-bladder. Ixesha ngaphambi kokubeletha umfazi uyaba buhlungu. Kwinqaku, siza kukuxelela malunga naluphi ubunzima obukhoyo ekuqiniseni izidumbu zesini kunye nendlela yokuqhuba ukuqeqeshwa kweKegel ekhaya.
Ubonisa uKegel kubasetyhini abangenakho ukuzithiba
Iimfumba ezikhululekile zezilwanyana zibangelwa ukungcola ngokungabonakaliyo kwabasetyhini. Ingxaki yokungahlambuluki komchamo kwenzeka, njengommiselo, kwisiqingatha sesibini sabemi.
Ukuba ufumana le ngxaki, kufuneka udibanise neengcali, kodwa unokomeleza ithoni yemisipha yomzimba ekhaya. Ukuqhutywa rhoqo koqeqesho olunzulu lweKegel, oluneendlela ezi-5 ezilula kodwa ezinempumelelo kakhulu, kuya kukuvumela ukuba uvuselele iisifuba ezithandwayo zesisu ukuze usebenze ngokufanelekileyo. Ukuze wenze ukuqeqeshwa kweKegel kwabasetyhini, okukunceda ukuqinisa imisipha yamanzi, umbhoxo omncinci uya kufuneka.
1 Kegel ukusetyenziswa : Zibeke kwindawo yombhoxo, lungisa umva wakho. Amagxa kufuneka alungiswe ngokukhawuleza, kwaye inqindi igxothwe phantsi. Iimisipha zesisu kufuneka zigcinwe ngetoni. Isikhundla sokuqala: ekungenweleni umlenze uphakama ukuya kuma-degrees angama-90, ekuphumeni komzimba sisenza umlenze phambili. Ukuba akukho nantoni, unokuzama ukuhlamba unyawo, njengoko i-ballerinas yenza. Sifanele sisebenze ngokuphefumlelwa nokuphefumlelwa. Xa siphumelela, siphula umlenze, kwisibhakabhaka sokuphefumula. Phinda uqhube umlenze omnye. Ngokuqhelekileyo, yenza umsebenzi kaKegel kwisantya ngasinye 15-20 maxesha. Ukude uqeqesha umzimba wakho, iindlela ezininzi onokuzifumana. Ngethuba lonke ixesha, musa ukulibala ukusebenzisa izihlunu ezisemgangathweni. Ukusetyenziswa okufanelekileyo kuya kunika indlela ozizwa ngayo ngayo izihlunu zesisu esiswini.
2 Kegel ukusetyenziswa : Lo msebenzi uKegel unokuthiwa ngokuthi "slip". Kulo msebenzi, izandla zihamba ngezandla. Imilenze iguqa ngamadolo. Izandla kufuneka ziphakanyiswe kwisila. Kuphefumlelwe - kwehlisa izandla zakho ukuya phezulu ukuya kumgangatho, kwaye unyawo lwakho (isithende) slayida kumbhoxo uze uqonde ngqo. Kwi-exhalation iqela kwindawo yokuqala imizuzwana embalwa. Phinda le misebenzi kwimilenze yomibini 15-20. Kulo msebenzi, kufuneka usebenzise izihlunu zesemva nesisu. Umgama kufuneka uvalelwe kwindawo enye. Ukuba ukulungiselelwa kwakho ngokomzimba kuvumela, unokwenza umsebenzo ngokukhawuleza kwiinyawo zombini.
3 uKegel usebenze : Ukusetyenziswa nzima kunzima. Kufuneka ugobe imilenze engama-90 kwaye uphakamise. Kuvela i-pose kwisimo se-highchair. Iimisipha ze-perineum zixesha. Ekuphefumlelweni siphakamisa iminqamlezo kwiindlela ezihlukeneyo, ekuphumeni komzimba siyawanciphisa. Gcina imilenze ifanelene nomgangatho kwaye ungaphenduli imibala ngeendlela ezahlukeneyo. Ukusasaza iinqununu, ungazibamba imizuzwana embalwa. Phinda lo msebenzi 10-15 maxesha.
4 Kegel uvavanyo : Indawo yokuqala iyafana. Kulo msebenzi, siya kuphinda yonke indlela yexesha elidlulileyo, kodwa apha umlenze omnye uhleli, ngelixa elinye libekelwe bucala. Kufuneka uzive ukuba izidumbu ze-pelvis zisebenza njani. Phinda usebenze ngokuphindaphindiweyo ama-10-15.
5 Kegel uvavanyo : Lo msebenzi uphelelekile. Kwisithuba sokuqala umlenze omnye ugobile kwaye umi kumbhoxo, omnye ulungelelaniswe kwaye ukhuliswe phezulu kwi-perpendicular ukuya kumgangatho. Gxotha umlenze ngesangqa, unciphise umlenze kuqala ukuya kwicala, uze uhambe kancane, ukuya kwelinye icala uze ufike kwindawo yokuqala. Umlenze owandisiweyo akufanele uguqulwe emadolweni. Ukuphakama okwenziwa ngonyawo kuxhomekeke kuqeqesho lwakho kunye nobuchule bakho. Ukuba wenza ubunzima bendilinga, kanciphisa ukunyakaza komlenze, udwebe isangqa encinci emoyeni. Phinda usebenze ngenyawo zombini iinyawo ezili-10-15.
Kwakhona, siyaqaphela ukuba zonke ezi zinto ziyimfuneko kwiimisipha zeplasvic kunye ne-perineum. Ngako oko, ukusebenza ngokuqhelekileyo kobunzima boqeqesho kuya kusebenza kuphela ngokungahambisani nokuvuthwa kwamanzi, kodwa kwakhona ngokubanzi ukuqinisa impilo yezempilo yowesifazane.
I-Kegel umzimba ngexesha lokukhulelwa
Njengoko sele sesiyiqonda, ukuqeqeshwa kukaKegel kwabasetyhini kwintliziyo kuncedisa ekuqiniseni nasekutheni ukuxhamla kwemisipha. Imisipha eqiniswa yiKegel yokuzivocavoca iyingxenye engezantsi yeplavis kwaye ixanduva lokulawula ukungabikho komchamo. Le nkqubo ayibalulekanga kubaluleke kakhulu kubafazi abakhulelweyo. Ngenxa yentsholongwane ekhulayo kunye nesisindo somntwana okhulayo, le ndawo yomzimba inokuxhatshazwa, oku ngamanye amaxesha kunokukhokelela ekubuthathaka kwesisu kunye nezinye iingxaki. Ukuze wenze ukuqeqeshwa kweKegel, kufuneka uchane ngokufanelekileyo imisipha yengxaki kunye nokuzivocavoca, ukuzisebenzisa ngokuzenzekelayo. UKegel usebenza njani? Siza kuxela kwizigaba.
Isigaba 1: Okokuqala, kubalulekile ukucacisa imisipha yomgangatho weplavic, omele uqeqeshe. Ngexesha lokucoca, kufuneka uzame ukuxubusha izihlunu zommandla we-pelvic. Ububungqina benkcazelo echanekileyo yokusebenza kunye nezihlunu zesisu ziya kumisa ukuphuma komchamo. Oko kukuthi, wena ngokwakho unokubona indlela olawula ngayo inkqubo. Yiyo le misipha efunekayo ukuba isebenze ngokusebenzisa indlela kaKegel.
Isigaba sesi-2: Yiya kwindlu yangasese ngaphambi kokuqala ukuqeqeshwa kweKegel. Ukuphumelela akuxhomekanga kuphela kwizinto ozichaze ngokuchanekileyo izihlunu. Kwakhona kuyimfuneko ukulandela yonke imiyalelo ngokuchanekileyo, enye yazo kukukhutshwa kwesibhanki esiswini kumchamo.
Inyathelo 3: Okulandelayo, kufuneka ufumane indawo efanelekileyo kakhulu. Oku kukuhle kobunzima bokuqeqeshwa kweKegel: nokuba umfazi okhulelweyo uyazizalisekisa, ehlala kwindawo ekhululekile kuyo. Yonke into, kwiyiphi intokazi kufuneka igxininise ingqalelo ngexesha lokusebenza koqeqesho, - izisipha zeenxalenye zesitya esincinci kunye nesisu seesisu. Abafundi abasemgangathweni akumele bathathe inxaxheba kulo qeqesho, ngaphandle koko umphumo uya kulahleka.
Isigaba sesi-4 : Kubalulekile ukuxhathisa imisipha emininzi yomgangatho weplavic kwaye urekhode imizuzwana engama-3. Emva koko thabatha ikhefu elifutshane uze uphinde uphinde ulandele inkqubo ukuya kwii-10 ngamaxesha amathathu. Ukuba isimo sakho somzimba sivumela, unokwandisa imizuzwana ukuya ku-5-7. Ukuze uqiniseke ukuba izibilini zesisu esisiswini asibandakanyi, faka izandla zakho esiswini. Akufanele enze naluphi na ukunyakaza.
Inyathelo lesi-5: Qinisekisa ngendlela efanayo ukuba imisipha yomlenze ayibandakanyeki kwinkqubo yoqeqesho.
Into ephambili kukuba, musa ukuziqhayisa kwaye ungayeki ukuphefumla ngexesha loqeqesho. Yenza lo msebenzi olula xa ukhulelwa. Ukomeleza izihlunu, umfazi unako ukulawula ukungahambisi kwamanzi, nangona ukuba umntwana okanye umzali unomthwalo obalulekileyo kwi-bladder. Ukongeza, ukusetyenziswa kwezihlunu zesisu kuya kunceda ngexesha lokubeletha.
Ukuzivocavoca kukaArnold Kegel emva kokubeleka
Emva kokuzalwa, imisipha yomgangatho weplavic yowesifazane ulahlekelwa yileyonto yangaphambili. Oku akuchaphazeli nje kuphela ubomi obungokwemvelo ngokwesini, kodwa kunye nenqanaba lezempilo jikelele. Nangona kunjalo, kukho ezininzi iintlobo zeendlela zeKegel ezifaka isandla ekubuyiselweni komsebenzi wale misipha. Ezinye izinto zilula kakhulu, kwaye ezinye zifuna ukulungiswa emzimbeni omncinci. Emva kwexesha elithile, unokwenza imisebenzi yoKegel yabasetyhini ekhaya. Ukuqinisa imisipha yomgangatho weplavic kubalulekile kwaye kuyimfuneko. Abaninzi bayabhenela kubo, benakekela umgangatho wobomi babo besondo. Kodwa ukuqinisa imisipha ye-pelvis encinci kubaluleke kakhulu kwimpilo yabasetyhini ngokubanzi. Yingakho sikubonela umfanekiso weskrini kunye neyona ndlela efanelekileyo kakhulu yeKekel complexes emva kokubeletha.
Nceda nceda! Ngeliphi ixesha emva kokuzalwa ungaqala ukwenza ukuqeqeshwa kweKegel, kufuneka udibane nodokotela!
Ukungqinelana
Kubonakala ukuba akunakwenzeka rhoqo ukuba abafazi benze inkathazo kaKegel. Yintoni okuchasene nale mizamo yomzimba?
- Ukuvuvukala kunye nokusuleleka kwezondo zesini;
- ukuhlinzwa kwangoku kwimizimba yeplavic;
- Musa ukusebenzisa xa uhlamba kwindawo yokuhlamba.
Kubalulekile! Ngokumalunga nabafazi abakhulelweyo, ubunzima beKegel buphikisana nxamnye neentlobo zangaphambili zangaphambili okanye ukuzalwa kwangaphambili.
Kukho nawuphi na, ngaphambi kokuba uqale ukuqeqesha, kufuneka udibane nodokotela, ingakumbi ukuba ukuhanjiswa kuza ngokukhawuleza.
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