Ukuzivocavoca Okuhamba Phambili Kokungavumelani Kwe-Urinary

-Delile

• 1. Ukuzivocavoca kweKegel
• 2. Ukuzivocavoca okucindezelayo

Ukuzivocavoca okukhonjiswe ukulwa nokungavinjelwa komchamo, ukuzivocavoca kweKegel noma ukuzivocavoca kokucindezela, okuyindlela enhle kakhulu yokuqinisa imisipha yaphansi, futhi kuthuthukisa nokusebenza kwama-urethral sphincters.

Ukuze ukwazi ukulawula ukungabambeki komchamo ngokwenza nje lezi zivivinyo, kuyadingeka ukwenza ukufinyela ngendlela efanele, nsuku zonke, kuze kube kulungiswa ngokuphelele kwenkinga. Yize abanye abantu bethatha isikhathi eside ukwedlula abanye ukululama, cishe enyangeni e-1, kungenzeka ukubheka imiphumela, noma kunjalo, isikhathi sokwelashwa okuphelele singahluka kusuka ezinyangeni eziyisithupha kuya onyakeni owodwa.

Lokhu kuzivocavoca kungenziwa esimweni sokungavumelani kokuchama kwabesifazane noma kwabesilisa. Funda ukuthi ungabona kanjani ukungahambi kahle komchamo emadodeni.

1. Ukuzivocavoca kweKegel

Ukuzivocavoca kweKegel kukhonjisiwe ukungasebenzi komchamo, ngoba kusiza ukuqinisa imisipha yesifunda se-pelvic, nokwandisa ukujikeleza kwegazi endaweni.

Ukuze wenze izivivinyo zeKegel ngendlela efanele, okokuqala kudingekile ukukhomba imisipha ye-perineum. Ukwenza lokhu, isinye kufanele sikhishwe, kuphazamise umchamo, ngaleyo ndlela kuzanywe ukukhomba imisipha esetshenziswayo kule nqubo. Ngemuva kwalokho, ukuqala izivivinyo kahle, kubalulekile uku:

• Yenza izingqinamba eziyi-10 zilandelana bese uyama;
• Phinda ukuciphiza ukuze wenze okungenani amasethi ama-3 aphelele;
• Phinda uchungechunge izikhathi ezi-2 ukuya kwezi-3 ngosuku. Sekukonke, kunconyelwa ukwenza okungenani izingqinamba eziyi-100 ngosuku, kepha akukhuthazwa ukwenza konke ngasikhathi sinye, ngoba imisipha yethanga le-pelvic ishesha kalula.

Ngemuva kwezinsuku eziyi-15 kuya kwenyanga eyi-1, inqubekelaphambili ingenziwa, okwenza umsebenzi ube nzima kakhulu. Ukuze wenze lokhu, vele ubambe ukusikwa ngakunye cishe imizuzwana eyi-10. Uchungechunge oluphelele luqukethe ukwenza, okungenani ama-contraction azinzile angama-20, ngezikhathi ezi-2 ezahlukahlukene zosuku, ekuseni nantambama, ngokwesibonelo.

Yize kungukuzivocavoca okulula okungenziwa nganoma yisiphi isikhathi futhi kunoma iyiphi indawo, okuhle ukusetha ihora losuku ukukwenza, ngoba lokho kwenza kube lula ukuqedela uchungechunge kuze kube sekupheleni.

Lokhu kuvivinya umzimba kungenziwa ngokuhlala, ukulala noma ukuma, kepha ukuqala kulula ukuqala ukulala phansi. Ngokuzijwayeza, kungokwemvelo ukufuna ukwenza izingqinamba ngokushesha okukhulu, kepha lokhu akufanele kwenzeke, ngoba inhloso ukuthi ukusikwa ngakunye kulawulwa kahle ukuze kube nomphumela olindelekile.

Buka le vidiyo elandelayo ukuze uqonde kangcono ukuthi ungakwenza kanjani lokhu kuvivinya umzimba:

2. Ukuzivocavoca okucindezelayo

I-gymnastics ye-hypopressive ivumela imisipha ye-perineum ukuthi "imunce" phezulu, ibeke kabusha isinye futhi iqinise nemisipha eyixhasayo, ilusizo kakhulu ekulweni nokungavikeleki komchamo. Ngaphezu kwalokho, lolu hlobo lokuzivocavoca lusiza nokulawula ukungasebenzi kahle kwendle nokuvimbela ukuqhuma kwesibeletho.

Ukwenza i-hypopressive gymnastics ukwelapha ukulahleka komchamo ngokungazithandi kufanele:

• Lala ngomhlane amadolo egobile nezingalo zakho emzimbeni wakho;
• Khipha ngokuphelele amaphaphu, wenze umoya ophoqelelwe kuze kube yilapho isisu siqala ukusonteka sodwa;
• Ngemuva kokuqeda wonke umoya, 'ncela' isisu ngaphakathi, kube sengathi ufuna ukuthinta inkaba emuva;
• Bamba lesi sikhundla ngaphandle kokuphefumula imizuzwana eyishumi kuya kwengu-30 noma isikhathi eside ngangokunokwenzeka ngaphandle kokuphefumula.

Ngalesi sikhathi 'sokudonswa' kwesisu, imisipha ye-perineum nayo kufanele ifakwe inkontileka, ikhuphule zonke izitho ngaphakathi nangaphezulu ngangokunokwenzeka, kube sengathi umuntu ufuna ukuthi wonke umuntu agcinwe ngemuva kwezimbambo.

Kubalulekile ukuthi lezi zivivinyo zihlale zenziwa ngesinye esingenalutho, ukugwema i-cystitis, okuwukuvuvukala kwesinye okubangelwa ukuqoqwa kwamagciwane amancane ngaphakathi. Inhloso yalezi zivivinyo ukubuyisela ithoni yemisipha namandla we-perineum kanye naphansi konke okhalo, ukuvimbela ukulahleka komchamo, ngisho nokwenza ngcono ukuxhumana okusondelene.

Bheka futhi le vidiyo elandelayo bese ubona amaqhinga ayi-7 wokuyeka ukungasebenzi komchamo: