Kuyini ukukhuliswa kwesisindo sangasese futhi kwenziwa kanjani?

-Delile

• Kwenzenjani?
• Yini iphuzu?
• Usebenzisa ini?
• Iqanda leJade
• Izigaxa noma izinsimbi
• Amathoyizi wocansi enziwe ngokukhethekile
• Ungazijwayeza kanjani
• Ukulungiselela
• Ukufaka
• Zijwayeze
• Ukususwa nokunakekelwa ngemuva
• Ingabe zikhona izingozi?
• Okubalulekile

Kwenzenjani?

Isitho sakho sangasese sikwazi ukwenza izinto eziningi, kufaka phakathi ukuphakamisa izinsimbi. Yup, ukukhuphula isisindo sowesifazane sangasese kungu- into, futhi kuyanda ukuthandwa ngenxa yomqeqeshi wezocansi nobudlelwano uKim Anami, oqale i-hashtag #thingsiliftwithmyvagina ukuletha ukuqwashisa ngalo mkhuba.

Ukwehliswa kwesitho sangasese sowesifazane kungukuzivocavoca kwe-pelvic floor okufana neKegels, lapho uphakamisa futhi ucindezele izinto ukuze uqinise imisipha yakho yaphansi. Kungazwakala “ngaphandle” kancane, kepha inqobo nje uma ulandela amasu afanele, kuyindlela ephephile yokunonga impilo yakho yezocansi nokuthuthukisa impilo yakho.

Funda kabanzi ukuze ufunde kabanzi mayelana nezinzuzo, ukuthi yini ongayisebenzisa, ukuthi ungazijwayeza kanjani, nokuningi.

Yini iphuzu?

Ukwehliswa kwesisindo sangasese kungakusiza uqeqeshe imisipha yakho yangaphansi futhi ukhulise ukugeleza kwegazi kuya ezithweni zakho zobulili - zombili ezingenza izimangaliso ngempilo yakho yezocansi.

Ezinye izinzuzo ze-saucy zifaka:

• ukuvuswa kocansi okuthuthukisiwe
• Ukulawulwa kwangaphakathi okuningi ngesikhathi sokungena
• ukucindezela okukhulu ngesikhathi somvuthwandaba
• ukubamba okuqinile ngesikhathi socansi, okungakhulisa ama-orgasms womlingani wakho

ukuthi ukuphakamisa isisu sowesifazane kunezinye izinzuzo zezempilo, futhi. Izitho zakho ze-pelvic zisekelwa kangcono yimisipha ephansi ye-pelvic floor, engasiza:

• wokucindezeleka ukungasebenzi komchamo
• vimbela noma welapha ukuqhuma kwesibeletho
• vimbela ukuvuza futhi uthuthukise ingqikithi yakho ngemuva kokubeletha

Kodwa ngaphambi kokuba uthathe ukukhuphula isisindo sowesifazane sangasese, khuluma nodokotela wakho ukuze uqiniseke ukuthi lo mkhuba ukulungele. "[Kungcono] ukubhekana nomsuka wenkinga lapho isisindo somzimba sowesifazane sizama ukusilungisa," kusho uDkt. Janet Brito, isazi sokusebenza kwengqondo esinelayisense nomelaphi wezocansi oqinisekisiwe weCentre for Sexual and Reproductive Health.

Yize ukuphakama kwesisindo sangasese kungasiza ukukhathazeka kwakho okuyisisekelo, ungazuza nakwezinye izindlela zokwelashwa. Udokotela wakho angakusiza ukuthi wakhe uhlelo lokwelashwa olulungele izidingo zakho.

Usebenzisa ini?

Kusukela kuzigaxa kuya kumaqanda e-jade, kunezinketho ezimbalwa ezihlukile ezitholakalayo uma kukhulunywa ngamathuluzi wokuphakamisa izinsimbi. Lapho usuthathe isinqumo sokuthi ufuna ukuzama yiphi, ungazithenga ezitolo zokuhlinzeka ngosizo lwe-inthanethi noma kubathengisi abanjengo-Amazon.

Iqanda leJade

Iqanda le-jade liyisisindo samatshe esimise okweqanda esingalingana entendeni yesandla sakho. Ungasebenzisa iqanda njengoba linjalo, noma ubophe into enzima kulo ngentambo ewugqinsi. Imibiko ye-Anecdotal ithi ukusebenzisa iqanda le-jade kungakhuphula impilo yakho yezocansi, kepha lo mkhuba uyimpikiswano futhi awutuswa odokotela.

Eqinisweni, uDkt. Brito uxwayisa ngokuthi amaqanda e-jade enziwa ngezinto ezinomhlwenga ezingabamba amagciwane. Amaqanda amaJade nawo kunzima ukuwahlanza, avumela amagciwane abhajwe ukuba akhe isikhathi ngokuhamba kwesikhathi. Lokhu kungaholela ekuthelelekeni okungathi sína, okufana ne-bacterial vaginosis.

"Kukonke, abukho ubufakazi obusekela ukusebenzisa amaqanda e-jade ekuqeqesheni i-pelvic floor," esho.

Izigaxa noma izinsimbi

Izinto ezimbili ezisetshenziswa kakhulu zokuphakamisa isisindo sowesifazane:

• Izigaxa. Lezi zinto ezinesisindo sethoni zivame ukwenziwa ngensimbi engagqwali enamaplastiki.
• Izisindo zokuzivocavoca zikaKegel. Lezi zinsimbi zivame ukwenziwa nge-silicone ebangeni lezokwelapha futhi ziza ngezindlela ezahlukahlukene, ezinjengezinyembezi noma izikhala.

Izigaxa eziningi noma izinsimbi ziza ngeqembu eziyisithupha, ezisukela kumagremu angama-20 kuye kumagremu ayi-100 ngosayizi. Kepha ngaphambi kokuba uthenge isethi, uDkt Brito uphakamisa ukuhlangana nomelaphi ophansi okhalo. Bangakusiza ukuthi unqume ukuthi le ndlela ikulungele yini, nokuthi ngubuphi ubukhulu okufanele uqale ngabo.

Amathoyizi wocansi enziwe ngokukhethekile

Awekho amathoyizi enziwe ngokukhethekile emakethe yokwenyusa isisindo sowesifazane sangasese - kodwa lokho akusho ukuthi izinto ezijwayelekile zingasetshenziswa kulo mkhuba.

U-Anami uphakamise konke kusuka ezithombeni nezindebe kuya kuma-mangos nesithelo sedrako, okuvame ukuboshwa etsheni noma eqandeni eligcinwe esithweni sakhe sangasese. Kepha uma umusha ekuphakamiseni isisu sowesifazane, kungenzeka ungaliphakamisi lelo bhakede lama-apula okwamanje. Udokotela wakho noma i-pelvic floor Therapist angakweluleka ngokuthi ungasinyusa nini isisindo sakho ngokuphepha.

Ungazijwayeza kanjani

Uma ufuna ukuqala ukukhuphula izinsimbi sowesifazane sangasese, kubalulekile ukwazi nokwenza amasu afanele. Nazi izinto ezimbalwa okufanele uzikhumbule ngaphambi kokuthi uqale.

Ukulungiselela

Ngaphambi kokuqala ukuphakamisa, geza izandla zakho kahle ngensipho namanzi. Kufanele futhi uqiniseke ukuthi ithuluzi lakho lokuphakamisa izinsimbi lihlanzekile - uma kungenjalo, ligeze futhi, usebenzisa insipho namanzi.

Yisebenzise ngaphansi kompompi ukuze uqiniseke ukuthi yonke insalela yensipho icishiwe.

Kufanele uqale ngesisindo esincane kunazo zonke futhi uthuthuke kancane kancane usayizi osindayo ngokuhamba kwesikhathi.

Ukufaka

Faka inani elincane le-lube elingena-silicone esisindweni sakho ukuze ukwazi ukulifaka ngokuphepha. Ungafaka isisindo ngendlela efanayo obeka ngayo isitampu. Noma, uma ungeyena umsebenzisi we-tampon, ungalala ngomhlane uphakamisa umlenze owodwa.

Intambo entweni kusamele ilenga ngaphandle kwesitho sakho sangasese ngemuva kokuthi usuyifakile. Uma kungenjalo, uphushele ithuluzi phezulu kakhulu. Mane ukhulule imisipha yakho ukukhipha isisindo bese ulungisa kuze kube sesimweni esifanele.

Uma usufakwe kahle, cindezela imisipha yakho yomgogodla wokubamba isisindo endaweni.

Zijwayeze

Qala ngokwenza amasethi ama-3 wokuphindaphinda okungu-12, amahlandla ama-2 ngosuku, cishe kathathu ngesonto. Ukuze wenze lokhu, phakamisa futhi ucindezele isisindo imizuzwana emi-5, bese uphumule eminye imizuzwana emi-5. Ungakwenza lokhu ulele ngohlangothi lwakho noma ngenkathi umile.

Ukuncipha nokuzilibazisa akufanele kudlule isikhathi esingaphezu kwemizuzwana emi-5, ngaphandle kwalokho kungadala izinkinga ze-pelvic.

"Imisipha yaphansi yomgogodla ayenzelwe ukwenziwa ngokuqhubekayo, kepha ihloselwe ukuphendula ezimweni ezahlukahlukene," kusho uBrito etshela abeHealthline. "Ukuyigcina inenkontileka isikhathi eside kungahle kube nomthelela ekungasebenzi kahle kwezitho zangasese."

Ungakhuphula kancane usayizi wesisindo njengoba uqhubeka nokwenza kwakho. Cishe cishe izinyanga ezimbili, zama ukufaka ukuzivocavoca esimisweni sakho ukusiza ukwakha amandla. Ngenkathi uphethe isisindo esithweni sakho sangasese, yenza ezinye izikwele noma wehle wehle izitebhisi.

Ukususwa nokunakekelwa ngemuva

Kufanele ukwazi ukukhipha isisindo ngokuhudula intambo kancane kancane ize ishelele. Uma ungakwazi ukuthola intambo, ungakhathazeki! Cabanga ngesisindo njenge-tampon: Kungenzeka ukuthi sicindezelwe sangena ngokujulile esithweni sakho sangasese, okusho ukuthi kuzofanele wenze ukumba ngomunwe wakho ukusithola. Uma usukwenzile, bamba ngobumnene intambo, udonse, bese ususa.

Ungasusa futhi izisindo zangasese ngendlela efanayo ozifakile ngayo. Lapho isisindo sakho sesiphumile, wasihlanze kahle ngensipho namanzi afudumele. Khumbula, noma kunjalo, ukuthi eminye imikhiqizo izoba nemiyalo ethile yokunakekelwa ngemuva, ngakho-ke qiniseka ukuthi ulandela lezo zinyathelo ezinikeziwe.

Ingabe zikhona izingozi?

Njenganoma ikuphi ukuzivocavoca umzimba, ukukhuphula isisindo sowesifazane sangasese kuza nezingozi ezithile, kubandakanya:

• ukuzamela ngokweqile
• ukudwengula
• ubuhlungu nokungahambi kahle

Indlela elula yokugwema lezi zingozi ukuqinisekisa ukuthi usebenzisa inqubo efanele yokuzivocavoca kanye nobukhulu besisindo esifanele. UDkt Brito uphakamisa ukuthi ubuze udokotela wakho ukuthola isiqondiso esithe xaxa ngemikhuba emihle yakho nomzimba wakho.

Ungase futhi ufune ukugwema ukukhuphula isisindo sowesifazane sangasese ndawonye uma:

• ukhulelwe noma uyalulama ekubelethweni
• ube nobuhlungu be-pelvic noma ukutheleleka kwe-pelvic okusebenzayo
• bayalulama ekuhlinzweni kwabesifazane

Kungenzeka ukuthi uzilimaze uma usebenzisa izisindo zangasese nganoma yisiphi salezi zimo. Uma usafuna ukuzama ukukhuphula izinsimbi sowesifazane sangasese, hlola udokotela wakho kuqala.

Okubalulekile

Akungabazeki ukuthi ukukhuphula isisindo sowesifazane sangasese kunenzuzo ethile empilweni yakho. Kungathuthukisa impilo yakho yezocansi, futhi kuvimbele noma yikuphi ukuvuza okungafuneki.

Kodwa ukukhuphula isisindo sowesifazane sangasese akuwona wonke umuntu, ngakho-ke qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokubopha i-surfboard kumabhola akho e-Kegel. Ukwazi amasu afanele nokuthi umzimba wakho ungaphatha ini kuzosiza ukuvimbela ubuhlungu nokungahambi kahle.