Ungakwenza kanjani ukuzivocavoca kweKegel kahle

-Delile

• Izinyathelo ezi-6 zokwenza kahle
• Yiziphi izivivinyo zeKegel zenzelwe

Ukuzivocavoca kweKegel wuhlobo oluthile lokuzivocavoca olusiza ukuqinisa imisipha yesifunda se-pelvic, kubaluleke kakhulu ukulwa nokungasebenzi komchamo, ngaphezu kokwanda kokujikeleza kwegazi endaweni.

Ukuze ube nemiphumela, izivivinyo zeKegel zidinga ukwenziwa nsuku zonke, okungenani ama-3 ngosuku, futhi kubalulekile ukwazi ukuthi imuphi umsipha odinga ukwenziwa ukuze kuqiniswe isifunda ukuthi senzeke ngempumelelo.

Ukuzivocavoca kukaKegel nebhola lokuzivocavoca

Izinyathelo ezi-6 zokwenza kahle

Ukwenza izivivinyo zeKegel, kufanele kulandelwe lezi zinyathelo ezilandelayo:

1. Thulula isinye;
2. Khomba imisipha ye-pubococcygeal, engenziwa ngokuphazamisa ukusakazwa kwepee, isibonelo;
3. Ukuthola imisipha ye-pubococcygeal futhi ngemuva kokuchama ukuze uqiniseke ukuthi uyazi ukuthi ungasifinyeza kanjani isicubu ngendlela efanele;
4. Yenza izingcindezi zemisipha ezi-10 zilandelana, ugweme ukuvusa omunye umsipha;
5. Khululeka imizuzwana embalwa;
6. Qhubeka nokuzivocavoca umzimba, wenze okungenani amasethi ayi-10 wezingqinamba eziyishumi nsuku zonke.

Ukuzivocavoca kweKegel kungenziwa kunoma yisiphi isikhundla, noma ngabe uhleli, ulele noma umile, futhi ungenziwa ngosizo lwamabhola wokuzivocavoca. Kodwa-ke, kulula ukuqala ngokulala phansi imilenze yakho igobile. Bona ividiyo elandelayo ukuthola incazelo yalezi zivivinyo:

Yiziphi izivivinyo zeKegel zenzelwe

Ukuzivocavoca kweKegel kusetshenziselwa ukulwa nokulahleka komchamo okungazibandakanyi, kokubili kwabesilisa nabesifazane, ngoba kuthinta futhi kuqinise imisipha ebizwa ngePubococcygeus, etholakala esitezi sezitho okhalo. Ngaphezu kwalokho, ukuvivinya umzimba kukaKegel kusiza ekuthuthukiseni injabulo ekuthintaneni okusondelene, njengoba kukhulisa ukujikeleza kwegazi esifundeni.

Kwabesifazane, le mithambo ilwa ne-vaginismus, eyenzeka lapho owesifazane eqinisa imisipha yesitho sangasese sangasese ngokungavunyelwe, evimbela ukungena. Ngenkathi kungamadoda, ukuzivocavoca kukaKegel kusebenza nokulwa nokujikwa ngaphambi kwesikhathi nokwelapha ukungasebenzi kahle kwe-erectile.

Ukuzivocavoca ngeKegel kuyasiza futhi ekukhulelweni, njengoba ngaphezu kokulawula umchamo nokwenza ngcono ukuxhumana okusondelene, kuyasiza nasekuqeqesheni ukubeletha okujwayelekile, ukunciphisa ubuhlungu nesikhathi sokubeletha. Futhi qonda izinzuzo zokuzivocavoca kukaKegel ngesikhathi sokukhulelwa.