Ukuzivocavoca kukaKegel - ukuzinakekela

Ukuzivocavoca ngeKegel kungasiza ekwenzeni imisipha engaphansi kwesibeletho, isinye, namathumbu (amathumbu amakhulu) aqine. Bangasiza bobabili abesilisa nabesifazane abanezinkinga ngokuvuza komchamo noma ukulawula amathumbu. Ungaba nalezi zinkinga:

• Njengoba ukhula
• Uma uthola isisindo
• Ngemuva kokukhulelwa nokubeletha
• Ngemuva kokuhlinzwa kwabesifazane (abesifazane)
• Ngemuva kokuhlinzwa kwendlala yesinye (amadoda)

Abantu abanezinkinga zobuchopho nezinzwa bangaba nezinkinga ngokuvuza komchamo noma ngokulawulwa kwamathumbu.

Ukuzivocavoca kweKegel kungenziwa noma kunini lapho uhleli noma ulele phansi. Ungakwenza lapho udla, uhleli etafuleni lakho, ushayela, nalapho uphumula noma ubukele ithelevishini.

Ukuzivocavoca ngeKegel kufana nokuzenza sengathi kufanele uchame bese uyakubamba. Uyakhululeka futhi uqinise imisipha elawula ukugeleza komchamo. Kubalulekile ukuthola imisipha efanele ukuqinisa.

Ngokuzayo lapho kufanele uchame, qala ukuhamba bese uyayeka. Yizwa imisipha esithweni sakho sangasese (yabesifazane), isinye, noma indunu iqine futhi inyukele phezulu. Le yimisipha yomgogodla. Uma uzizwa ziqina, ukwenzile ukuzivocavoca kahle. Amathanga akho, imisipha yezinqe, nesisu kufanele kuhlale kukhululekile.

Uma ungaqiniseki ukuthi uqinisa imisipha efanele:

• Cabanga ukuthi uzama ukuzibamba ekudluliseni uphethiloli.
• Abesifazane: Faka umunwe esithweni sakho sangasese. Qinisa imisipha kube sengathi ubambe umchamo wakho, bese udedela. Kufanele uzwe ukuthi imisipha iyaqina futhi uye phezulu naphansi.
• Abesilisa: Faka umunwe ku-rectum yakho. Qinisa imisipha kube sengathi ubambe umchamo wakho, bese udedela. Kufanele uzwe ukuthi imisipha iyaqina futhi uye phezulu naphansi.

Lapho usukwazi ukuthi ukunyakaza kunjani, ingabe uKegel uzivocavoca amahlandla ama-3 ngosuku:

• Qiniseka ukuthi isinye sakho asinalutho, bese uhlala noma ulale phansi.
• Qinisekisa imisipha yakho yaphansi. Bamba ubambe ubala imizuzwana emi-3 kuye kwemi-5.
• Khulula imisipha bese ubale imizuzwana emi-3 kuye kwemi-5.
• Phinda izikhathi eziyishumi, kathathu ngosuku (ekuseni, ntambama nasebusuku).

Phefumulela phezulu uphinde ukhulule umzimba wakho lapho wenza lezi zivivinyo. Qinisekisa ukuthi awuqinisi isisu sakho, ithanga, izinqe, noma imisipha yesifuba.

Ngemuva kwamasonto amane kuya kwayisithupha, kufanele uzizwe ungcono futhi unezimpawu ezimbalwa. Qhubeka nokwenza izivivinyo, kepha ungakhuphuli ukuthi wenza mingaki. Ukweqisa kungaholela ekuhluphekeni lapho uchama noma uhambisa amathumbu akho.

Amanye amanothi okuqapha:

• Lapho usufunde ukuthi ungazenza kanjani, ungazilolongi izivivinyo zeKegel ngasikhathi sinye uchama ngaphezu kokuphindwe kabili ngenyanga. Ukwenza izivivinyo ngenkathi uchama kunganciphisa imisipha yakho ye-pelvic ngokuhamba kwesikhathi noma kubangele ukulimala esinyeni nasezinsweni.
• Kwabesifazane, ukwenza izivivinyo zeKegel ngokungeyikho noma ngamandla amaningi kungadala ukuthi izicubu zangasese ziqinise kakhulu. Lokhu kungadala ubuhlungu ngesikhathi sokuya ocansini.
• Ukungakwazi ukuzibamba kuzobuya uma uyeka ukwenza lezi zivivinyo. Lapho usuqale ukuzenza, ungadinga ukuzenza impilo yakho yonke.
• Kungathatha izinyanga ezimbalwa ukuthi ukungavumelani kwakho kwehle uma uqala ukwenza lezi zivivinyo.

Shayela umhlinzeki wakho wezokunakekelwa kwezempilo uma ungaqiniseki ukuthi wenza izivivinyo zeKegel ngendlela efanele. Umhlinzeki wakho angabheka ukubona ukuthi uzenza kahle yini.Ungathunyelwa kudokotela wezokwelapha ogxile ekuzivocavoca kwe-pelvic floor.

Ukuzivocavoca kwemisipha ye-pelvic; Ukuzivocavoca phansi kwepelvic

IGoetz LL, iKlausner AP, uCardenas DD. Ukungasebenzi kahle kwesinye. Ku: Cifu DX, ed. I-Braddom's Physical Medicine kanye nokuvuselelwa. Umhlaka 5. Elsevier; 2016: isahluko 20.

INewman DK, iBurgio KL. Ukuphathwa okulondolozayo kokungavumelani kwe-urinary: ukwelashwa kokuziphatha kanye ne-pelvic kanye namadivayisi we-urethral ne-pelvic Ku: Wein AJ, Kavoussi LR, Partin AW, Peters CA, ama-eds. ICampbell-Walsh Urology. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2016: isahluko 80.

UPatton S, uBassaly R. Ukungavinjelwa komchamo. Ku: Kellerman RD, Rakel DP, ama-eds. Ukwelashwa Kwamanje kwe-Conn 2019. IPhiladelphia, PA: Elsevier; 2019: 1081-1083.

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