Umsebenzi oqhelekileyo osebenzayo uqinisekisa impilo enamandla kwaye unceda ukulawula ezinye iimpawu zokukhulelwa. Ukuba akukho zixazululo ngexesha lokukhulelwa, kufuneka kube lula ukusebenzisa ixesha lokukhulelwa.
Ukukhulelwa kunokunciphisa amandla akho, kodwa ukuzilolonga umzimba rhoqo kuya kunceda ibhinqa ivakale kule nkqubo enzima, inempilo kwaye iholele impilo yokusebenza.
Iimbalwa ezimbalwa zokuzilolonga ziza kunceda ukwandisa amandla kunye nokuguquguquka komzimba wakho. Ukuba unesiqingatha sexesha, uqeqesho luyacetyiswa ukuba lwenziwe malunga nemizuzu elishumi ngosuku. Dibana nomqeqeshi ofanelekileyo ukuba awuqinisekanga ukuba wenza oku kuqhutywe kakuhle.
Ukomeleza izihlunu, kufuneka usebenze ngokulandelelana kwe-back, ukuqinisa imisipha yesisu, i-pelvis. Ukuqinisa imisipha yangasemva kunceda ukulawula intlungu emva kunye nokuxhatshazwa xa isisu sanda.
Imisipha yomgangatho we-pelvic ibaluleke kakhulu ngaphambi, ngexesha nangemva kokukhulelwa. Ezi zihlunu ziyancipha ngexesha lokukhulelwa nangethuba lokubeleka, ngoko kubaluleke kakhulu ukuqala ukulungiswa kwemisipha yomzimba we-pelvic ukususela ekuqaleni kokukhulelwa. Ukuzivocavoca okufanelekileyo kunokumiselwa ngumzimba we-physiotherapist.
Ukubonisa uKegel kwandisa ithoni ye-musnococcygeal muscle. Le misipha isetyenziselwa ukuqalisa nokuyeka ukuhamba komchamo. Ukuqiniswa kwabo kunceda ukukhusela isisu, uxhasa umntwana wakho okhulayo, unceda ngexesha kunye nangemva kokubeletha, kugcina isisu sakho sisisu.
Ngexesha lokukhulelwa, unokwenza uhambo olude kwaye udide, kodwa ngaphambi kokuba wenze imisebenzi ebonakalayo, qhagamshelana nodokotela wezilwanyana.
Izinzuzo zomsebenzi okwenziwe ngabafazi abakhulelweyo
Ukuzivocavoca ngexesha lokukhulelwa kunemivuzo emzimbeni nangokomzwelo. Umsebenzi wezinto eziphathekayo unceda ukulawula ezinye iimpawu zokukhulelwa kwaye ngamnye umfazi okhulelweyo uya kuziva engcono ukuba wazi ukwenza into enhle yena nomntwana wakhe. Ukuzilolonga rhoqo ngexesha lokukhulelwa kuphucula kakhulu impilo yowesifazane, kunceda ukusinda kwiimeko ezixinzelelekileyo (ukuba kwenzeka), kumcebisa ngamandla anamandla.
Ukuzivocavoca ngexesha lokukhulelwa kuphucula ubuthongo. Ngenxa yokuqeqeshwa ngokomzimba, ibhinqa libuyiselwa ngokukhawuleza emva kokubeleka kwaye lijongane neengcinezelo zomzimba zobunina ngaphandle kweengxaki.
Iingcebiso eziqhelekileyo zokusebenzisa umsebenzi kwabasetyhini abakhulelweyo
Ukususela kwithuba lokukhulelwa ngamnye ngumntu, ngaphambi kokuba uqalise ukuzivocavoca, qiniseka ukuba udibanise nomdlali wesifo somzimba ngokuphathelele ukuphunyezwa kwawo. Ngokuqhelekileyo, abafazi abasempilweni abakhulelwe ngaphandle kweengxaki banokuphepha ngokuzivocavoca umzimba ezingafaniyo kwimiba yomama ozayo nomntwana wakhe. Abafazi abakhulelweyo bayakhuthazwa ukuba basebenze ngokunyanisekileyo imisebenzi yomzimba imihla ngemizuzu engama-30 (kodwa kungekhona i-overexert). Musa ukuphindaphinda kathathu ngeveki ukuzivocavoca ngamandla kwi-trimester yesithathu. Vumela umzimba wakho ube ngumkhokeli wakho. Ukujonga ubunzulu bezenzo zokuzivocavoca, zenze ngendlela enokulinganiswa kwaye ingabonakali.
Ukuqapha okuqhelekileyo
Nangona ezininzi iintlobo zokuzilolonga zikhuselekile, zikhona iimpawu zokuzibonakalisa ezibonakalayo nezikhundla ezingahambi kakuhle okanye ezinobungozi kubafazi abakhulelweyo. Landela iziphakamiso zogqirha wakho okanye i-physiotherapist.
Umfazi okhulelweyo kufuneka azikhusele ekutshiseni ilanga, ukunciphisa umgangatho wokusebenza ngokomzimba kwiintsuku ezishushu kunye neentsuku. Ungayisebenzisi ukude ude, ukhuphe ukuqeqesha umzimba kunye nokuphakamisa izisindo. Ungayisebenzisi ukuba unomkhuhlane okanye uziva unenkathazo encinci ebandayo. Kubalulekile ukuphulaphula umzimba wakho ukuba ugweme iimeko ezingalindelekanga nezingadingekile ezingaba nefuthe elibi kwimpilo yowesifazane okhulelweyo.