Umgangatho wePelvic uQinisekisa amadoda kunye nabasetyhini
Ngokuqhelekileyo eyaziwayo ngokuba yi-Kegel yokuzivocavoca, ngokuba uDkt. Arnold Kegel oye wakhuthaza okokuqala ukuzivocavoca, ukusetyenziswa komzimba we-pelvic kusetyenziswa ukuqinisa imisipha exhasa i-pelvis. Ezi zihlunu zinceda ukuxhasa i-bladder kunye neendonga ze-muscular ze-rectum kunye nesondo, kwaye unokuphelelwa amandla ngenxa yokuhlinzwa, izifo, ukukhuluphala, ukulimala okanye ukuzala.
Kutheni uqhuba iKexg Exercises?
Kwizigulane zonyango, ukuqhutyelwa kokuzivocavoca kunokwenziwa ukuze kuqiniswe imisipha ebenobuthathaka kwinkqubo yesifo okanye ukugqitywa kwezifo.
Kubantu abanokungabikho kwamanzi okuvuthwa kwe-urinary okanye ama-fecal, oku kufundisa kunokunceda ukwandisa ukulawula kule mizimba yomzimba. Abasetyhini abafumana ukunganyaniseki emva kwecandelo le-c bafumana ukuphuculwa okubalulekileyo kunye nokusetyenziswa kweplasvic. Abanye oogqirha bancomela ukuqeqeshwa kukaKegel kwabesilisa ukuphucula ukungabikho emva kokuhlinzwa kweprotate . Ukuxinzezeleka kwengcinezelo, okuyiyo umchamo wokuvuza umonakalo okwenzeka ngexesha loxinzelelo olunjenge-sneeze okanye ukukhwehlela, lunokuphuculwa ngokuphawulekayo.
Olunye uphando lubonisa ukuba le mizobo inokuphucula intetho yesisu ngexesha lokuziphatha okungasandisa ukwanda, kwaye olunye uphando luncoma uKegel njengonyango lokunyuka kwexesha elide kunye neetoni ezingenakulungiswa. Iprofivic floor prolapse ingahlaziywa yimizimba yeplavic.
Ukukhontrakraza imisipha yeeplasvic kuya kuqinisa imisipha ngaphezu kweeveki ezimbalwa okanye iinyanga ezimbalwa. Eyona nto, uya kwenza i-15 ukuya kwemashumi amabini ubuncinane ubuncinane kathathu ukuya kwimihla emine ngosuku.
Ngenhlanhla, kuba abaninzi abantu baqhutyelwa ukuzivocavoca phantse naphi na, kuba akuyi kubonakala kuye nakubani na kodwa wena.
Ukufumana Imisipha Yakho YasePelvic
Kweminye, indlela elula yokufumana imisipha yomgangatho we-pelvic kukuzama ukumisa umlambo womchamo ukujikeleza phakathi. Ukuba unokuyeka kwaye uqale ukuhamba komchamo, usebenzisa imisipha yeeplavic.
Kwabanye, ukuqinisa i-anus njengokungathi uzama ukukhusela intshukumo yendlela yokufumana intshukumo yindlela efanelekileyo yokufumana imisipha yomzimba.
Ikhontrakthi yeMiscle yoMgangatho wePelvic
Emva kokuba ufumene indlela yokumisa imisipha yakho ye-pelvic, ukuqeqeshwa kungenziwa lula. Kuze ude ujwayele ukwenza iimvavanyo, qalisa ngokukhupha isisu sakho ngokupheleleyo. Ukuba ufumana ukunganyaniseki, ungaphinda ufune ukunyakaza, njengoko kufanelekile.
Ukuba awuqinisekanga ukuba uya kukwazi ukulawula amathambo akho okanye isilwanyana ngexesha lokuzivocavoca, kuyafaneleka ukuba uyenze xa uhleli kwindlu yangasese, njengokungathi uzimisele ukuvota. Xa ulawulo olukhulu lufezekile, unako ukufudukela ekwenzeni iziqhelo kwezinye iindawo.
Ukukhohlisa isicatshulwa kumqolo wakho okanye uhleli esihlalweni, uvumelanise imisipha yakho yeeplasvic kwaye ubambe ukutyunjwa kwemizuzwana embalwa. Yenza le mihlanu ukuya kwezilishumi nge "setethi" yokuzivocavoca.
Ukuya phambili
Ngethuba lexesha iisethi zakho kufuneka zibandakanye iziphambano ezilishumi elinesihlanu ukuya kwezingamashumi amabini ezenziwa rhoqo ngemizuzwana eyishumi nganye. Cwangcisa ubuncinci besethi nganye ngosuku ngemiphumo emihle. Xa usifike kule nqanaba, unokuqala ukuphawula ukuba kulula ukulawula umlambo wakho womchamo, okanye ukuhamba kwakho kwebilini, njengoko uphantsi komgangatho we-pelvic uqina.
Unokukhetha ukuqhubeka nokuyeka umlambo wakho wamanzi njengethuba elongezelelweyo lokusebenzisa imisipha yakho ye-pelvic, kodwa oku akuyimfuneko.
Kweminye, kungathatha iiveki okanye iinyanga ngaphambi kokuba kuphuculwe. Kubalulekile ukuqhubeka nokwenza iimvavanyo njengenxalenye yenkqubo yakho yemihla ngemihla njengoko uphuculo luvame ukuhamba kancane. Kwininzi yezigulane, ukuphuculwa kuphawulwe kwiimpawu zenyanga ezintathu.
Amathuba eKexel Exercises
Abanye abantu bakha ngobuchule xa befuna amathuba okwenza iiKegel. Xa unako ukwenza imisebenzi yeKegel ngaphandle komngcipheko we-incontinence, qwalasela izibane ezibomvu, ikhefu lokuthengisa kunye nokulinda emigqeni ukuba ube nethuba lokugqiba esinye isahluko sokuchasana.
Kwabanye, ukubeka i-alamu okanye olunye uhlobo lokukhumbuza kunokuba luyimfuneko ukwenzela ukuba uzalise ukusetyenziswa kwemini ngosuku.
Imithombo:
I-Kegel Ibonisa Amadoda. Urology kwi-UCLA. Kufike ngo-Agasti, 2014. http://urology.ucla.edu/body.cfm?id=524