Ukuzivocavoca kwePelvic Floor ngesikhathi sokukhulelwa: kanjani, nini futhi kuphi ukukwenza

-Delile

• Ungazi kanjani ukuthi imiphi imisipha ongayenza
• Ungakwenza kanjani ukuvivinya kwe-pelvic floor
• Ukwenza nini futhi kuphi izivivinyo

Ukuzivocavoca kweKegel, okwaziwa nangokuthi ukuzivocavoca kwe-pelvic floor, kuqinisa imisipha esekela isizalo nesinye, esiza ukulawula umchamo nokwenza ngcono ukuthintana. Ukuzijwayeza ukuvivinya umzimba ngesikhathi sokukhulelwa nakho kuyasiza ekuqeqesheni ukubeletha okujwayelekile, lapho kudingeka khona ukuphoqa ingane ukuthi ihambe, kunciphise ubuhlungu nesikhathi sokubeletha.

Ungazi kanjani ukuthi imiphi imisipha ongayenza

Indlela enhle yokuthola ukuthi ungakwenza kanjani ukusikwa ngendlela efanele ukufaka umunwe esithweni sangasese bese uzama ukukhama umunwe. Enye indlela enhle yokukhomba imisipha yakho kulapho uchama khona ukuzama ukumisa umchamo. Kodwa-ke, akunconywa ukuzama ukwenza lo msebenzi ngesinye esigcwele ngoba kungadala ukuthi umchamo ubuye ngokusebenzisa ama-ureters abangela ukutheleleka komgudu womchamo.

Lapho ukhomba ukuthi ukwenziwa kufanele kwenziwe kanjani, umuntu kufanele azame ukunganciphisi isisu kakhulu ukuze angasebenzisi amandla athe xaxa ngokuthola izisu, noma ukukhipha imisipha ezungeze ingquza, okungaba nzima kakhulu ekuqaleni. Kunoma ikuphi, udokotela wezifo zabesifazane, udokotela wokubelethisa noma i-physiotherapist uzokwazi ukukhombisa mathupha, ngokubonisana, ukuthi angakwenza kanjani izivivinyo ngendlela efanele.

Ungakwenza kanjani ukuvivinya kwe-pelvic floor

Ukuqinisa phansi okhalo ngesikhathi sokukhulelwa, owesifazane okhulelwe kufanele enze lokhu okulandelayo:

• Khipha isinye, ususe ngokuphelele i-pee;
• Inkontileka le misipha efanayo ye-pelvic imizuzwana eyi-10;
• Relax imizuzwana emi-5.

Ukuqeqeshwa kuqukethe ukwenza cishe izingqinamba eziyi-100 ngosuku, kuhlukaniswe ngamasethi okuphindaphindwa okuyishumi ngakunye.

Bheka igxathu negxathu kuvidiyo yethu:

Ukuqhubeka kokuzivocavoca kuqukethe ukwandisa isikhathi sokuncipha ngakunye. Ngakho-ke, isikhathi ngasinye lapho uvumelanisa imisipha yakho yaphansi, kufanele ubale ufike ku-5 bese uphumule, uphindaphinde lesi sinyathelo izikhathi eziyishumi kuya kwezingama-20 zilandelana.

Izigaxa ezincane zesitho sangasese sowesifazane nazo zingafakwa esithweni sangasese sowesifazane, ezilungele le njongo, futhi zisize ukuqinisa le misipha ngisho nangokwengeziwe, kwandise ukuqina kokuvivinya ngakunye.

Ukwenza nini futhi kuphi izivivinyo

Ukuzivocavoca kweKegel kungenziwa kunoma yisiphi isikhundla, noma ngabe uhleli, unamanga noma umile. Kodwa-ke, kulula ukuqala izivivinyo zilele phansi imilenze yakho igobile, futhi ngemuva kwezinsuku ezimbalwa, uzokwazi ukwenza izivivinyo endaweni yezinsizakalo ezi-4, uhleli noma umile nemilenze yakho ihlukene.

Ungaqala ukwenza lokhu kuqeqeshwa kunoma yisiphi isigaba sokukhulelwa, kepha kungadingeka kakhulu ngemuva kwamasonto angama-28, lapho owesifazane ese-trimester yesibili yokukhulelwa, okuyilapho engaqala khona ukubona ubunzima bokulawula umchamo wakhe nalokhu futhi yisikhathi esihle sokuqala ukulungiselela ukubeletha.

Kungenzeka futhi ukwenza le mithambo ngesikhathi sokuxhumana okusondelene, okungaletha injabulo enkulu kubo bobabili owesifazane nophathina.