Konke Odinga Ukukwazi Ngokuzivocavoca NgeKegel Lapho Ukhulelwe

-Delile

• Yini ukuzivocavoca kukaKegel?
• Iyiphi indlela efanele yokwenza iKegel?
• Ukuzivocavoca kukaKegel
• Ngubani okufanele enze izivivinyo zikaKegel?
• Izinzuzo nemiphumela emibi yamaKegels
• Kufanele ukwenze nini ukuvivinya umzimba kukaKegel?
• Ukudla okudlela endlini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Abaningi bethu sazi amaKegels njengokuzivocavoca okwesabekayo udokotela wethu asitshela ukuba sikwenze ngenkathi umile emgqeni esitolo noma uhleli elayinini elibomvu, kepha lezi zivivinyo zangaphansi zangasese zinendawo ebalulekile ohlwini lwakho lwezinto okufanele uzenze nsuku zonke ngesikhathi ukhulelwe.

Yini ukuzivocavoca kukaKegel?

Yethiwe ngudokotela wezifo zabesifazane u-Arnold Kegel, lokhu kuvivinya umzimba kungaqinisa imisipha yokhalo, eyelulekayo ngesikhathi sokukhulelwa nokubeletha. Uma kwenziwa kahle, amaKegels anganciphisa ukuzelula futhi enze imisipha endaweni yakho yezitho zangasese neyesitho sangasese iqine.

USherry A. Ross, MD, oyi-OB-GYN e-Providence Saint John's Health Center, uthi udokotela wakho angase asikisele inqubo ejwayelekile yaseKegel ngesikhathi sokukhulelwa - okunengqondo, ikakhulukazi ngoba udinga lezi zicubu ezinamandla ukusiza ngesikhathi sokubeletha nokusiza ukunciphisa ukubeletha ukungazibambi.

Uma lokhu kuyingane yakho yokuqala, ungahle ungayiqondi indima ebucayi edlalwa yilezi zicubu ngemuva kokubeletha. Kodwa uma usufike esigabeni sokubeletha, maduzane uzothola ukubaluleka kwezicubu zakho zaphansi.

Abagcini nje ngokusekela izitho zokuzala kanye nokulawula ukusebenza kwesinye nokuhamba kwamathumbu, uRoss uthi imisipha eqinile yezitho zangasese nayo ingasiza ekubambezelekeni noma ekuvimbeleni ukuqhuma kwezitho zomzimba kanye nezinye izimpawu ezihlobene.

Futhi uma kwenziwa ngokufanele nangokuphindaphindiwe, ubuye akhombise ukuthi ungagwema izimpawu ezinjengokuxineka futhi unxenxe ukungalawuleki okungaba nomphumela wokubeletha kanye nokuguga okucacile.

Iyiphi indlela efanele yokwenza iKegel?

Ngokufanelekile, iphansi lakho le-pelvic liyasebenza - kokubili ukwenza inkontileka nokukhulula -kuyo yonke imisebenzi yansuku zonke, kusukela ekuhlaleni kuya ekumeni lapho kuqashwa khona.

Kepha uma usuqonda ukuthi ungayithola kanjani imisipha yakho yaphansi kanye nezinyathelo zokwenza iKegel, ungazenza lezi zivivinyo noma kuphi futhi ngaphandle kwanoma ngubani owaziyo.

Ukukhomba imisipha yakho yaphansi, u-Ross uthi ukulandela lezi zinyathelo:

1. Iya endlini yangasese.
2. Ngenkathi uchama, misa ukugeleza phakathi bese uyibambe imizuzwana emi-3.
3. Khululeka, uvumele ukugeleza komchamo kuqhubeke.
4. Phinda. Yize kungathatha imizamo embalwa ukuthola imisipha efanelekile yokuqinisa noma ukukhama, uma unamathela kuyo, uzobe ususa amaqoqo amaningi amaKegels ngokushesha.

Manje njengoba usuyazi ukuthi ungayibona kanjani le misipha ebalulekile, sekuyisikhathi sokufunda ukuthi ungakufaka kanjani ukuzivocavoca umzimba kukaKegel enkambisweni yakho yansuku zonke.

Into okufanele uyikhumbule, njengayo yonke imisipha, kusho uHeather Jeffcoat, i-DPT, umnikazi weFeminaPT.com, ukuthi badinga ukukwazi ukwenza inkontileka kahle kepha futhi baphumule futhi bandise. "Lokhu kubaluleke kakhulu njengoba iphansi le-pelvic lidinga ukwandiswa ngesikhathi sokukhulelwa nokubeletha kwesitho sangasese sowesifazane," uyanezela.

Lapho wenza uKegels, uJeffcoat uthi ukubenza kusukela emuva kuye phambili, okusho ukuthi, kusuka endunu kuya esithweni sangasese. Uma kwenziwe kahle, uJeffcoat uthi uzophinde uzwe ukusikwa okuncane ngokuthopha kwe-abs yakho engezansi.

"Inani lamaKegels okufanele uwenze ukugcina izinga lakho lokuqina liyahlukahluka futhi kuncike ezintweni ezinjengokuvuselelwa kokulimala, ukubhekana nokucindezeleka noma ukungahambi kahle kwengcindezi, noma ubuhlungu be-pelvic," kusho uJeffcoat.

Uma kungekho zimpawu zokungasebenzi kahle kwe-pelvic floor, uJeffcoat uncoma le protocol elandelayo:

1. Inkontileka noma qinisa izicubu imizuzwana emi-3.
2. Phumula imizuzwana emi-3.
3. Yenza amasethi ama-2 we-10 kuye kwayi-15 njalo ngosuku.
4. Okunye ngokufinyela okusheshayo kwamasethi ama-2 we-10 kuye kwayi-15 kwezinye izinsuku.

Uma ukukhumbula ukwenza isivumelwano nale misipha yamandla kuyinkinga, uJeffcoat uthi kunamadivayisi anikwe amandla we-Bluetooth angakunika impendulo. "Ehhovisi lami, sincoma ukusebenzisa i-Attain, enikeza impendulo ebonakalayo kanye nokukhuthaza amandla kagesi okhalweni lwangaphansi ukusiza ngezinciphiso zakho zaphansi," uyanezela.

Ukuzivocavoca kukaKegel

Lawa madivayisi ahlinzeka ngempendulo yokuthi imisipha yakho yangaphansi ye-pelvic isebenza kanjani. Bathengele ku-inthanethi:

• Finyelela
• I-Pericoach
• I-Perifit

Ngubani okufanele enze izivivinyo zikaKegel?

Ama-Kegels ayisinqamu semisipha yaphansi, ngakho-ke njenganoma imuphi umsipha emzimbeni wakho, kufanele unake ukuwaqinisa kukho konke ukuphila kwakho.

Kwabesifazane abaningi, ukwenza amaKegels ngesikhathi sokukhulelwa kuyindlela ephephile nephumelelayo yokugcina imisipha yaphansi ye-pelvic iqinile. Kodwa-ke, uJeffcoat uthi uma uhlangabezana nobuhlungu be-pelvic, isisu, inqulu, noma iqolo, ukwenza amaKegels kungaba yinto eyodwa edlisa umjikelezo wakho wezinhlungu.

“Izibonelo zobuhlungu besitho sangasese nesesisu okufanele zinikeze owesifazane ikhefu lokucabanga ukufaneleka kweKegels uma zinezimpawu ezifana nobuhlungu besinye (i-bladder syndrome ebuhlungu noma i-interstitial cystitis), i-vulvodynia, i-vestibulodynia, i-vaginismus, i-dyspareunia noma ukuya ocansini okubuhlungu, ukuphuthuma komchamo kanye / noma imvamisa, i-endometriosis, noma ukuqunjelwa, ”kuchaza yena.

Uma uhlangabezana nanoma iyiphi yalezi zimo, uJeffcoat uncoma ngokuqinile ukuthola ukuhlolwa ngudokotela wezitho zomzimba ongasiza ekuqondiseni uhlelo lokunakekela lowesifazane.

Izinzuzo nemiphumela emibi yamaKegels

Izinzuzo zokuzivocavoca kukaKegel, kusho uJamie Lipeles, DO, i-OB-GYN nomsunguli weMarina OB-GYN eMarina Del Rey, zifaka:

• imisipha yangaphansi eqina
• ukulawula okungcono kwesinye somchamo
• ukulawula okungcono kokugwema ukungahambelani kahle kwemingcele
• isitho sangasese sowesifazane esiqinile, esingaholela ocansini olumnandi ngokwengeziwe

Ngokwengeziwe, uJeffcoat uthi abantu abaningi abazi ukuthi izivivinyo zeKegel nazo zingasiza ngokusekelwa kwangemuva. "Lokhu kusekelwa okungeziwe kubalulekile ekunciphiseni ezinye izimpawu ezifana nobuhlungu beqolo," uyachaza.

Ngenkathi iningi labesifazane lizozuza kumaKegels ngesikhathi sokukhulelwa, uJeffcoat uthi uma uqhubeka nokuthola iphansi lakho le-pelvic, alibona kakhulu kumakhasimende akhe e-Pilates, ungahlangabezana nezimpawu ezimbi ezifana nobuhlungu be-pelvic noma besisu. "Kumele sikwazi ukusayina izinkontileka kodwa futhi sidedele futhi sandise imisipha yethu ukuze isebenze kahle."

Kufanele ukwenze nini ukuvivinya umzimba kukaKegel?

Yize kunconywa ukuthi uqale ukwenza izivivinyo zeKegel usemncane, uLipeles uthi isikhathi esibucayi kakhulu ngesikhathi sokukhulelwa nangemva kokubeletha - kokubeletha kwesitho sowesifazane sangasese kanye nokuhlinzwa okwenziwa ngokuhlinzwa.

Kepha uma ubhekene nanoma yiziphi izimo ezingenza ukuthi uKegel aphikiswe, kungcono ukukhuluma nesazi.

"Indlela engcono yokuphendula ukuthi ngabe amaKegels kufanele enziwe noma cha ngesikhathi sokukhulelwa ukuthi kuhlolwe imisipha yakho yezitho zangasese, futhi ubheke ngobuqotho noma yiziphi izimpawu ababhekene nazo bese uxoxa ngalokho nodokotela wabo noma owelapha ngokomzimba," kuchaza uJeffcoat.

Uma kunezimpawu zobuhlungu, uthi impendulo ejwayelekile ukuyeka i-Kegels kuze kube yilapho kuhlolwa umhlinzeki wakho.

Ukudla okudlela endlini

Ukwenza izivivinyo zeKegel ngesikhathi sokukhulelwa kuyindlela ephumelelayo yokuqinisa imisipha ye-pelvic kanye nokusiza ukuvimbela ukungabambeki, isitho se-pelvic prolapse, nokusiza ngokubeletha nokubeletha.

Uma unemibuzo mayelana nendlela eyiyo yokwenza uKegel, noma uzwa izinhlungu ngenkathi uzenza, thintana nodokotela wakho noma owelapha ngokomzimba we-pelvic.

Khumbula ukugxila ekusikeni kwemisipha kanye nasekukhishweni, ngakho-ke uzobe ukulungele kahle ukuletha ingane yakho emhlabeni.