Ukungaphumeleli kweendonga zesisu kunye nesisu kuyingxaki eqhelekileyo kubasetyhini abaye bafumana ukukhulelwa nokubeletha, bangangeni kwimidlalo kwaye banokunciphisa umzimba. Kwababhinqileyo abanjalo, isethi esikhethekileyo se-Kegel yokuzivocavoca iqhutywe ukuhlahla isisu, okujoliswe ekuqiniseni imisipha yomgangatho weplavic. Ukusebenza kwemisebenzi ekhethekileyo kusebenza kwinqanaba elisisigxina sesifo, kunye nezigaba zokungabikho kwezi-3 kunye ne-4, ukusetyenziswa kwemithi akuncedi. Siza kuthetha malunga naluphi uqeqesho olwenziweyo olufunekayo xa ububele behla.
Ukungabikho kweendonga zesisu emva kokunikezelwa - ukusetyenziswa
Kubaluleke kakhulu ukuba i-gymnastics ye-Kegel ye-gymnastics xa uphantsi kweendonga zesisu akudingi indawo ekhethekileyo, ixesha elininzi kunye nomoya. Izenzo ezikhethekileyo zinokuthi zenziwe zihleli okanye zimi (ekhayeni kwisihlalo phambi kweTV, kwizothutho). Nantsi inkcazo yokuzilolonga:
- Umsebenzi oyintloko kukuba ubambe ijet ngelixa ujikeleza, ngenxa yoko, kufuneka kwenziwe umgudu wokwelula izihlunu malunga ne-urethra. Okokuqala, lo msebenzi kufuneka uqhutywe ngexesha lokulungisa, kwaye rhoqo xa uhleli kwindawo ehleli.
- Ukunyanzeliswa kwemisipha yomzimba weplavic kunye ne-pelvis encinci. Ukwenza oku, hanjanisa izihlunu ze-pelvis encinci kwaye uzikhuphe ngaphakathi nangaphakathi, uzive izitho zangaphakathi kwi-pelvis. Xa ufunda indlela yokwenza kakuhle ngokuthe ngcembe, kufuneka usebenzise ukukwenza ngesigqi kwaye ngokukhawuleza.
- Ukuzivocavoca ngesincinci esincinci seemisipha ukusuka ngaphantsi, ngelixa emva kokunye ukuxinwa kwemisipha kufuneka kulibaziseke. Ibhinqa lifanele live indlela iintlobo zeengcambu zaso zenzeke ngayo, kuqala zijikeleze isiswini, ngokugqithiseleyo zimboze zonke iimbumba zeeplavis.
- Ukuzivocavoca, ukulinganisa imizamo yokudala. Kufuneka kwenziwe ngokukhawuleza kunye nesigqirha, akucebisi ukuba usebenzise amandla amaninzi.
Ukuzibandakanya ngokuchasene nesisu - iimfihlo zempumelelo
Ukufezekisa iziphumo ezifunwayo, kukuthi ukukhuthaza ukulungiswa okuthembekileyo kwezitho kwi-pelvis encinci, ukuqeqeshwa kweKegel kufuneka kwenziwe rhoqo. Inani elifanelekileyo lomzimba libhekwa njengento yokuzivocavoca imihla ngemihla kathathu ngosuku. Ukuba wena kwiiveki ezimbalwa uzakuzinyanzela ukwenza imisebenzi echazweyo, ngoko baya kuba ngumkhwa kwaye uza kubaphinda ngokulula xa uhleli ekhompyutheni kwiofisi okanye uqhuba imoto yakho.
Makhe sibone ngoku naziphi ezinye izenzo okanye ukunyanzelisa umzimba kuya kunceda ukuqinisa imisipha yomgangatho weplavic.
- Okumangalisa ngokwaneleyo, kodwa ukuhamba ngokuqhelekileyo kwindlela yokunciphisa kunye neprophylactic yokushiya isisu.
- Ukuhamba kwizitebhisi kwakhona ngumsebenzi oyingqayizivele womzimba. Akumangalisi eJamani, abaninzi abafazi basekuhlaleni bafuna ukuhamba kwizitepsi kwizakhiwo zabo. Kuvela ukuba ngaloo ndlela abayikuqinisa kuphela imisipha yeentliziyo, kodwa kunye nezihlunu zeplasvic.
- Ukuzivocavoca ngokuphumelelayo ekukhutsheni isibeleko ibhayisekile. Kufuneka kwenziwe ukulala phantsi, okungenani 1 ixesha ngosuku.
Ndingathanda kwakhona ukuthetha ukuba abafazi abaye bafumana ukukhwabanisa kwesibeleko banokujamelana nengxaki ye-prolapse yesisu. Ezi zifundo zingentla zingasetyenziselwa ukuthintela umfazi ekuhlaleni emva kokususwa kwesibeleko.
Ngaloo ndlela, i-gymnastics ye-Kegel ye-gymnastics inganconywa kubasetyhini ngaphambi kokusondeza, emva kokubeleka kwaye emva kokususwa kwesibeleko. Ukusetyenziswa ngokusisigxina kwayo kuya kunceda umfazi ukuba aqine iisifuba ze-pelvic, ugweme ukushiywa kwesibeleko, ngokukhawuleza kwaye ngokukhawuleza ukuzala (xa kwenzeka ukucwangcisa ukukhulelwa), ukulahla ukungabikho komzimba, ukukhusela ukubonakala kweemvumba kunye nokufakela ubomi babo obusondeleyo.