Isitezi sePelvic Exercises for Men and Women
Eyaziwa ngokuthi yi-Kegel umzimba, kuDkt. Arnold Kegel owakhuthaza okokuqala ukuvivinya umzimba, umzimba we-pelvic umzimba usetshenziselwa ukuqinisa imisipha esekela i-pelvis. Lezi zinsizwa zisekela isisu nesendonga zamasuli we-rectum nesiswini, futhi ingancipha ngokuhlinzwa, izifo, ukukhuluphala, ukulimala noma ukubeletha.
Kungani Yenza I-Kegel Exercises?
Ukuze iziguli zihlinzekwe, izivivinyo zingenziwa ukuze kuqiniswe imisipha eyabuthakathaka yinqubo yesifo noma ukufakwa kokuhlinzwa.
Kubantu abahlangabezana nokungahlambuluki kwamagciwane noma amaqanda, lezi zivivinyo zingasiza ukwandisa ukulawula ngalezi zinto zomzimba. Abesifazane abathola ukungena ngemuva kwesigaba c bavame ukuthuthukiswa okuphawulekayo ngokuzivocavoca umzimba. Abanye odokotela bahlinzekela ukuqeqeshwa kwe-Kegel kumadoda ukuthuthukisa ukungahambisani nokuhlinzwa ngemva kwesisu . Ukucindezeleka ukungahlambuluki, okungukuthi ukuvuza komchamo okwenzeka ngesikhathi sokucindezeleka njengokwenyuka noma ukukhwehlela, kungathuthukiswa ngokuphawulekayo.
Olunye ucwaningo lubonisa ukuthi lezi zivivinyo zingabuye zithuthukise ithoni yangasese ngesikhathi sokuya ocansini okungase kwandise ukuzwa, kanti olunye ucwaningo luncoma ukuthi uKegel ube ukwelashwa kwe-ejaculation ngaphambi kwesikhathi kanye nezwi elimpofu lokumiswa. I- prolapse floor prolapse ingabuye ithuthukiswe ngama-pelvic umzimba.
Ukuphazamisa imisipha ye-pelvic kuyoqinisa imisipha phezu kwamasonto ambalwa noma izinyanga ezimbalwa. Okufanelekile, uzokwenza umzimba weshumi nanhlanu kuya kwezingamashumi amabili okungenani izikhathi ezintathu kuya ezine ngosuku.
Ngenhlanhla, kubantu abaningi ukuqeqeshwa kungenziwa cishe noma kuphi, ngoba ngeke kubonakale kunoma ubani kodwa wena.
Ukuthola Imisipha Yakho YasePelvic
Kwabanye, indlela elula yokuthola imisipha yomzimba we-pelvic ukuzama ukumisa ukusakaza komchamo kumaphakathi. Uma ungakwazi ukuma futhi uqale ukugeleza komchamo, usebenzisa imisipha ye-pelvic.
Kwabanye, ukuqinisa i-anus njengokungathi uzama ukuvimbela ukunyakaza kwamathumba kuyindlela enhle yokuthola imisipha yomzimba.
Ukubambisana nemisipha yomzimba
Uma usuthole ukuthi ungaqinisa kanjani imisipha yakho ye-pelvic, umzimba ungafezeka kalula. Kuze kube yilapho ujwayele ukwenza izivivinyo, qalisa ngokukhipha isisu sakho ngokuphelele. Uma ubhekana nokungahlambuluki kwefecal, ungase ufune nokuba nokunyakaza kwamathumba, uma kufanelekile.
Uma ungaqiniseki ukuthi uzokwazi ukulawula amabilini akho noma isambiso ngesikhathi sokuzivocavoca, kufanelekile ukuzenza lapho uhlezi endlini yangasese, njengokungathi uhlose ukuvuthwa. Uma ukulawulwa okukhulu kutholakala, ungakwazi ukuthuthela ekwenzeni izivivinyo kwenye indawo.
Ukulala phansi ngemuva noma uhlezi esihlalweni, uvumelanise imisipha yakho ye-pelvic bese ubamba ukukhishwa kwamasekhondi ambalwa. Yenza lokhu izikhathi ezinhlanu kuya kweziyishumi "isethi" yokuzivocavoca.
Iya phambili
Ngokuhamba kwesikhathi amaqoqo akho kufanele ahlanganise ukuphikisana okuyishumi nanhlanu kuya kwezingu-20 ezigcinwe imizuzwana eyishumi ngayinye. Hlela ubuncane bamaethi amane ngosuku ukuze uthole imiphumela emihle. Uma usufinyelele kule nqanaba, ungase uqale ukubona ukuthi kulula ukulawula ukusakaza kwakho komchamo, noma ngisho nokunyakaza kwakho kwamathumbu, njengoba iphansi lakho liqina.
Ungakhetha ukuqhubeka nokuqeda ukusakaza kwakho komchamo njengethuba elengeziwe lokusebenzisa imisipha yakho yezintambo, kodwa lokhu akudingekile.
Kwabanye, kungathatha amasonto noma ngisho nezinyanga ngaphambi kokuthuthuka kubonakala. Kubalulekile ukuqhubeka nokuzivocavoca njengengxenye yendlela yakho yansuku zonke njengoba ngcono kuvame ukuhamba kancane. Kwabaningi beziguli, ukuthuthukiswa kubonakala emakethe amathathu.
Amathuba we-Kegel Exercises
Abanye abantu badala kakhulu lapho befuna amathuba okwenza umzimba we-Kegel. Uma usukwazi ukwenza ukuqeqeshwa kwe-Kegel ngaphandle kwengozi yesiqephu sokungahlambuluki, cabanga ngezibani ezibomvu, ama-breaks ezentengiselwano futhi ulinde emigqeni ukuze ube yithuba lokuqedela elinye isethi yezinqamuzana.
Kwabanye, ukubeka i-alamu noma olunye uhlobo lokukhumbuza kungadingeka ukuze ugcwalise ama-exercises ngosuku.
Imithombo:
I-Kegel Ihlola Amadoda. Urology ku-UCLA. Kufinyelelwe ngo-Agasti, 2014. http://urology.ucla.edu/body.cfm?id=524