Ukufunda ukuqinisa i-sphincter yakho kungasiza ukungabikho
Ngokungafani namathanga akho noma i-biceps, i-sphincter yakho yangomzimba iqukethe ama-band thickness of muscle. I-sphincter inezingxenye ezimbili ezihlanganisa i-band yangaphakathi nangaphandle yangasese. Ukufunda ukuthi ungasebenzisa kanjani futhi uqinise le misipha kungakusiza ukuba ugweme ukukhubazeka esikhathini esizayo.
I-Internal Anal Sphincter
I-anal sphincter yangaphakathi yilokho esikubiza ngokuthi isidumbu esingenakuzibandakanya, okusho ukuthi awukwazi ukuyilawula.
Ngokufana nenhliziyo yakho yokushaya kanye ne- diaphragm yakho, le misipha yenza umsebenzi wayo yonke imizuzwana yosuku ngaphandle kokuthi ucabange ngomsebenzi wayo. I-sphincter yangaphakathi ihlelwe ukuthi ihlale ivaliwe, yingakho abantu abaningi abadala bengagudli lapho belele. Noma kunjalo, ungakwazi ukulawula imisipha yakho yangaphandle ye-sphincter, engakusiza ugcine ukulawula kwamathumbu akho.
Umsundu wePelvic Floor
Izitho ezisezintweni zakho ezincane, ezifana nesinye nesiloni sakho, zisekelwa yiqembu elikhulu lemisipha ebizwa ngokuthi imisipha yomzimba . Ngokubambisana ne-sphincter yakho yangasese, lezi zinhlanzi zikusiza ukuba uyeke igesi elihlazisa futhi livule ukuvuza. Lezi yizinhlanzi ozicindezelayo uma uzizwa unesifo sohudo esizayo futhi akukho ndawo yokuphumula ebonakalayo. Ngokufanayo, lezi zinhlanzi ziphinde zikusize ukulawula ukugeleza komchamo kanye ne-flatulence (gas).
Ayikwazi ukulawula isisu noma isambiso
Njengoba sinyakala, ukungahlambuluki kwe-fecal kanye nesibindi kungenzeka ngenxa yokulahlekelwa kwethambo le-muscle esiteji se-pelvic.
Kungase kuqale njengomchamo omncane noma isisithulu sokuvuza noma ukuma ngokushesha, kodwa ngokuhamba kwesikhathi kungathuthuka ekuhlulekeni ukulawula isisu sakho noma amathumba ngokuphelele. Ezinye izici eziholela ekuthambekeni kwamafecal zihlanganisa:
- Ukubeletha kwama-vaginal
- Ukuqotshwa okungapheliyo
- Ukwelashwa kwamagciwane okungapheli (kubantu asebekhulile)
- Izinkinga ze-neurological (ezifana nokulimala komgogodla)
Hlola Ngodokotela Wakho
Amacala amasha okungaziphathi kahle kufanele abikwe kudokotela wakho. Kunezinhlobo eziningi zokuxilongwa eziphathekayo ezingaholela ekungeneni kwe-fecal. Kulezi zimo, ukumane uqinisa imisipha ye-pelvic ngokuzivocavoca ngeke kusebenze kuphela, ungase ubambe isikhathi eside ukwelashwa okudingekayo.
Ukusebenzisa Imisipha
Uma kungekho isifo esitholakalisayo noma izinkinga zokusebenza, ungasebenzisa ukuqinisa imisipha ye-sphincter kanye ne-pelvic empilweni yendlu yakho kanye nemizuzu embalwa yokuzivocavoca nsuku zonke. Ukuzivocavoca kwe-Kegel-kuqinisa ngokuqinile imisipha yakho ye-pelvic-sekuye kwaphela amashumi eminyaka futhi kuyindlela elula kakhulu.
Uma uyeke ukugeleza komchamo wakho phakathi phakathi noma ugcinwe egazini bese usuvele uyenze iKegel. Isihluthulelo sokuzivocavoca kwe-Kegel ukwazi ukuthi yimiphi imisipha yokuthola isivumelwano-yiqembu elifanayo lemisipha oyisebenzisayo ukuvimba ukugeleza komchamo wakho. Amadoda angase azizwe imisipha ehluke kunabesifazane-iningi lamadoda libika ukuthi lizwa ukuqina okuzungeze i-anus kanti abesifazane abaningi bazizwa ukudonsa eduze kwesifazane.
Nakuba ungase usebenzise ama-Kegels wakho emi noma elele phansi, uma ungumqashi kungase kube usizo ukuzama umsebenzi uma uhlezi esihlalweni esiqinile.
Qiniseka ukuthi uphumule isisu nesisu, ngoba awufuni ukusebenzisa lawo maqembu omzimba. Ngenisa ngokucophelela imisipha yakho ye-anus ne-pelvic-njengokungathi uzama ukuyeka ukujikeleza-bese ubamba imizuzwana emihlanu kuya kweyishumi. Kungasiza ekuboneni ukuthi lezi zinhlanzi ziyi-elevator futhi njengoba uzinikezela (zibafake), i-elevator iphakama kancane. Njengoba ukhulula ngokukhululeka ukucindezeleka emisipha yakho cabanga ukuthi i-elevator ibuyela emhlabathini. Kunconywa ukuphinda lokhu kusebenza okungenani izikhathi ezinhlanu, okulingana nesethi eyodwa yamaKhegels. Zama ukuqedela okungenani amasethi amabili ngosuku.
Akekho owazi ukuthi usebenzisa i-pelvic yakho-ungenza i-Kegels ehlezi edeskini yakho noma ehlezi e-stoplight.
Zama Ukuhlala Ubekezela
Uma wenza lo msebenzi ngendlela efanele, kufanele ngempela uzizwe imisipha ye-pelvic iphakamisa. Kungase kube nzima ukuvumelanisa lezi zinhlanzi ngemizuzwana eyishumi ephelele, kodwa njengoba ithoni yakho ye-muscle ithuthuka kuyoba lula. Igama lesilumkiso: Ungapheli ngaphezulu. Kulesi simo, okungaphezulu akuyona kangcono futhi ungakwazi ngempela ukukhathala lezi misipha futhi ubangele kancane ukungathandwa kwesikhashana. Uma ubambelela kulo futhi uphinde usebenzise izikhathi ezimbalwa nsuku zonke, kufanele uthuthuke ezinyangeni ezimbalwa nje.
> Imithombo:
> Iklinikhi yaseCleveland. Ipholivic Floor Ukungasebenzi. Kubuyekezwe ngomhla ka-6 Febhuwari 2014.
> Isikhungo Sikazwelonke Sesifo Sikashukela kanye Nezifo Zokugula Nezinso Zokugaya. Kegel Amathiphu Wokuzivocavoca. UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu.