Abesifazane bafika kaningi kangakanani emakilasini wokuzivocavoca noma baqaphele imisipha yabo ekhaya? Iningi lethu, ukuze sigcine isibalo sethu sibe nesimo ezimbili noma kathathu ngesonto, sebenzisa ukuqeqeshwa amahora amaningana. Kodwa bangaki abesifazane abazi ukuthi ukuvivinya umzimba akudingeki nje kuphela ngezandla noma izinyawo, kodwa ngenxa yemisipha esondelene nayo? Ngeshwa, akuningi.
I-Kegel Exercises
Omunye wama-gynecologists wekhulu lama-20 we-Arnold Kegel wakha isiteleka sokuzivocavoca phansi. Ukuzivocavoca kwe-Kegel kwabesifazane kukwandisa ithoni yalezo zisiphazamiso, ezingasabandakanyeki empilweni yansuku zonke, okuholela ekulahlekelweni kokuqina kwabo namandla. Imiphumela enjalo ingabangela ukuthi bayeke ukubhekana nomsebenzi wabo oyinhloko - ukusekela izitho zomzimba, okuholela ekuthuthukiseni izifo ezihlukahlukene kanye nokuwohloka kokuphila ngokobulili.
I-Kegel yokuzivocavoca kwabesifazane kumele yenzeke uma ufuna:
- lungiselela ukukhulelwa okuzayo;
- funda ukukhulula ngokuphelele imisipha yokulethwa okubuhlungu nokuphumelelayo;
- ukwenza isondlo sokuvimbela noma ukwelashwa kokungahambisani nesikhumba noma umchamo;
- emva kokubeletha, ubuyisele izicubu ezazisongeka kakhulu;
- ukuvimbela noma ukuphatha ukungezwani kwamalungu ezitho zomzimba;
- balondoloze impilo yabo yezocansi.
Imisipha
Ukwenza lokhu kuyinkimbinkimbi ngempumelelo, ngaphambi kokuba usebenzise umzimba wamaKegel, bonke abesifazane kudingeka badalule ukuthi imisipha ye-pelvic ikhona kuphi. Okokuqala, uma uya endlini yangasese "encane", ngaphandle kokuhambisa imilenze yakho, kuzomele uzame ukumisa umchamo we-urine. Yilezo zinhlanzi ezizobandakanyeka kuwe, futhi ziyizicathulo zesiteji se-pelvic.
Kuyenzeka ukuthi le ndlela ayikusizi ukuthola lezo zimfudu futhi owesifazane akaqondi ukuthi angakwenza kanjani ukuqeqeshwa kukaKegel. Kulesi simo, udinga ukufaka umunwe wakho ekuvuleni kwesifazane, bese uyifinyelela. Lezo zihluthulelo esizidingayo ekuzivocavoca kwe-Kegel kufanele zifakwe ngaphansi komunwe, kanti inothi ukuthi imisipha yomzimba, imisipha yangemuva noma izintambo kufanele isetshenziswe.
Ukuze wenze ukuqeqeshwa kwe-Kegel ukuqinisa imisipha, udinga ukuqala ngezingqinamba eziyishumi ezisheshayo, ukusika okuyishumi kanye nama-ejection ayishumi okungenani izikhathi ezinhlanu ngosuku. Ngesonto, kuyadingeka ukwengeza umzimba ngamunye usebenzise ama-5 futhi uqhubeke uwenza izikhathi ezinhlanu ngosuku. Ngakho-ke umzimba kaKegel wezinsipho zesisu kufanele ufike ku-30. Ukuqinisa umphumela ozuziwe esikhathini esizayo, ungagcina amabhola akhethekile ngenkathi kwenziwa isisindo esiswini. Ukuze uqonde uma uKexel esebenzisa ukusiza umzimba, emva kwesikhathi ungabheka ukwanda kwemisipha ye-perineal ngokufaka iminwe eyodwa noma emibili esiswini.
I-Kegel iyinkimbinkimbi yabesifazane abakhulelwe
Ukuzivocavoca ukukhulelwa kwe- Kegel kumisipha yomzimba wesifazane kudingeke uqale ukwenza ezinsukwini zokuqala, kungenzeka ngezikhathi ezingu-20-30 nsuku zonke. Ikusasa lomama kufanele likhumbule ukuthi umgomo wabo awukona ukudala ukuxilonga kwamandla amakhulu, kumele bafunde ukuzizwa nokulawula umsebenzi wezinhlanzi zomzimba.
Uma ukhulelwe, indlela kaKegel ivumela:
- sebenzisa ngempumelelo imisipha enqubo yokubeletha;
- gwema ukuhlukana kwezicubu;
- ukutakula ngokushesha ngesikhathi sokuhamba kwesikhathi.
Inzuzo enkulu kakhulu yokuzivocavoca okunjalo ukufinyeleleka kwabo, kodwa, ngeshwa, akuwona wonke owesifazane okhulelwe oboniswa kanjalo
I-Kegel yinkimbinkimbi iqukethe izivivinyo ezintathu eziyinhloko:
- ukucindezela kancane - ukuzenza okudingayo ukuhlupha imisipha yakho, kancane kancane ubale kuze kube ngu-3 uphinde uphumule.
- ukunciphisa - udinga ukuhlupha futhi ukhululeke imisipha yakho ebusweni ngokuhamba okusheshayo.
- ukuxosha ngaphandle - ukwenza lo msebenzi, kancane kancane uphonsa phansi, njengesihlalo.