Ngokuvamile, ekuqaleni kwenkathi yokuvuselela emva kwe-hysterectomy ekhululekile, izinkinga ezithile zomzimba zingase ziphakame, isibonelo, nge-defecation nokuvuthwa, ngoba ngesikhathi sokusebenza, kanye nesisu, izicubu zamascle kanye nemigudu eyayisekela lesi sibeletho zisusiwe. Mayelana nalokhu, izitho ezihlala esifundeni sezintambo ziyashintsha, zibuthakathaka futhi imisipha yesitezi sezintambo ilahlekelwa amandla okulondoloza igciwane.
Ngakho-ke, ukuze uthuthukise imisipha kanye nemigqa yesigcawu se-pelvic, ukuvivinya umzimba okuthile kuyadingeka ngemuva kokususwa kwesibeletho. Ukuzivocavoca kwezokwelapha emva kokususwa kwesibeletho kuvame ukwehla ekwenzeni lokho okuthiwa yi- Kegel umzimba .
Gymnastics Kegel emva kokususwa kwesibeletho - kanjani ukwenza umzimba?
Izakhiwo eziyinkimbinkimbi zingenziwa ezindaweni ezihlukene zomzimba: ukuhlala, ukuma, ukuqamba amanga.
Ngaphambi kokuba uqale ukuqeqesha, udinga ukuchitha lesi sifo.
Kudingeka ucabange ukuthi ngesikhathi esifanayo ufuna ukuyeka ukuphunyuka emathunjini wegesi kanye nenqubo yokuchama. Imisipha ye-pelvis ngalesi sikhathi ibonakala ihlangana futhi ikhuphuka kancane.
Isikhathi sokuqala awukwazi ukuzwa ukucindezelwa kwemisipha, kodwa empeleni bacindezelwa. Lokhu kuyinto evamile, eyoqhubeka ngokuhamba kwesikhathi.
Ukuze uqiniseke ukuthi imisipha isebenza ngempela, ungangena umunwe wakho emzimbeni. Lapho ucindezela imisipha, iqinisa "ukubamba" umunwe.
Ukwenza ukuvivinya umzimba, udinga ukubukela ukuze uhlasele kuphela imisipha ye-pelvic floor. Isisu, imilenze, izintambo akumele zihlukane - zihlala zikhululekile.
Ukuphuza kufanele kube nokuzola, ngaphandle kokulibaziseka kokuphefumula nokuphefumula.
Akulula ukugcina imisipha yomzimba ikhululekile ngesikhathi sokuzivocavoca. Ukuze ulawule izinga lokuphumula kwawo, ungafaka ngezansi kwendwangu yesinxele futhi uqaphele ukuthi imisipha etholakala ngaphansi kwesandla sakho ayinzima.
Ekuqaleni kokuqeqeshwa, ubude besikhathi sokucindezeleka kwemisipha akumele kudlule imizuzwana 2-3. Bese kufika isigaba sokuphumula. Ngemuva kwalokhu, udinga ukubala ezintathu bese ubuyela emuva kwisigaba se-voltage. Lapho imisipha iqina, i-voltage ingagcinwa imizuzwana engaphezu kwengu-10. Isigaba sokuphumula kumele siphinde sigcine imizuzwana engu-10.
Uma, emva kokususwa kwesibeletho, lona wesifazane ubhekene nokukhubazeka , ke ukuqeqeshwa kukaKebel kungasetshenziswa ngenkathi ukukhwehlela noma ukunyundela. Le ndlela isisiza ukugcina umchamo.
Ukuzivocavoca kudingeka kwenziwe kwansuku izikhathi eziningana. Lona uhlobo oluhle kakhulu lokuzivocavoca, ongakwenza kokubili emsebenzini naseTV. Phakathi nosuku, kuhle kakhulu ukwenza "izindlela" ezintathu noma ezine.