Ngokuqhelekileyo, abafazi bafunda malunga nokuzilolonga ukuqinisa imisipha yeeplavic ngexesha lokukhulelwa okanye emva koko, xa kufuneka ufumane emva kokuzalwa okunzima. Okwangoku, ukusetyenziswa kwemisipha ye-pelvic (ngokubambisana namanye amanyathelo) kusombulula iingxaki ezininzi: "zinokuphelisa" iinkqubo ezingapheliyo zokuvuvukala emzimbeni, kwaye zijongane nale nto engathandekiyo njengokonakala kokungena kwamanzi kunye neendonga zelwandle. "Impembelelo yangasese" inganyuswa libido kwaye iphucule umgangatho wobomi besondo.
Kukho iindlela ezininzi zeenxalenye zeplavic ezijoliswe ekuphuculeni ukujikeleza kwegazi kunye nokuhlambulula ngokubanzi izitho zangaphakathi. Makhe sibone ezinye zazo.
Ubonisa uKegel ngenxa yezihlunu zeeplavis
Izenzo ezilula kodwa eziphumelelayo eziphuhliswe nguArnold Kegel ukuphucula i-tone ye-perineum muscle - oku mhlawumbi i-"gymnastics". Into yokuqala oyifunayo kukufumana nokuziva iintlungu zeplavic. Ukwenza oku akunzima kunzima: ngenye yeehambo ukuya kwindlu yangasese uzama ukwenza isivumelwano kwiimisipha ukuyeka ukuhamba komchamo. Ezi zihlunu kufuneka ukuba "zisebenze" (izihlunu zesisu esiswini kunye nezihlunu ezinobungqingili - ingakumbi i-sphincter - kufuneka ikhululeke).
Kukho iintlobo ezimbini ezibalulekileyo zokuzilolonga:
- ukuphambana nokunyanzeliswa. Ngenye indlela uxinzelelo lweemisipha ze-perineum kunye nokuphumla kwazo ngokupheleleyo. Kule meko, unokwenza ukubethelwa ngokukhawuleza, njenge-jerks, kunye noxinzelelo kunye nokulibaziseka, ukuxhathisa imisipha ye-pelvic nokuyigcina ingxaki emininzi imizuzwana (ukwandisa ixesha elide);
- ejection. Ukuba, ngezocatshulwa, uvakalelwa kukuba imisipha ye-pelvic ibonakala iphakanyiswa phezulu, ngoko i-ejection ifana nokuzama ukuhla kwexesha. Into ephambili: ukuyenza ngokumalunga nangokucokisekileyo.
Ukwenza imisebenzi yeKegel yezihlunu ze-pelvic, landela ukuphefumula-ku fanele kube njalo. Inzuzo yale ndlela kukuba unokuyenza naphi na xa ufuna, akukho mntu uya kuqaphela ukuba "uqeqesho".
Ukuzivocavoca nge-Neumyvakin (kunye nokungahambisani nomzimba)
Ukuhamba ezinqeni. Ukwenza umsebenzi onjalo kulula: kufuneka uhlale phantsi, ulungise imilenze okanye ugube emkhatsini wakho, kwaye uhambele kule ndawo ejikeleze indlu, ubuninzi obufunayo. Lo ngumsebenzi ogqithiseleyo wokungabikho kunye nokuhlaselwa kwintlanzi encinci.
Izenzo eziqinileyo zokuqinisa imisipha yomgangatho weplavic
Sinikeza ukubandakanya kwimisebenzi yemihla ngemihla (iquka ukuzivocavoca) kwizitho zeplavic.
1. IP - ilele ngasemva. Exhale, sondela kwisisu sakho kwaye udonsa amadolo akho esifubeni sakho. Phinda amaxesha angama-4-6.
2. IP - ilele ngasemva. Ngexa udibanisa izikhwebu zakho, ngokukhawuleza (ezine zibalo) ziphakanyise ukusuka phantsi. Xa ufikelele ekuphakameni okuphezulu kuwe, hlala. Ukukhupha, unciphise izikhwelo (kwiingxelo ezine) kwaye uphumule. Phinda amaxesha angama-6.
3. I-IP - ilele ngasemva, iingalo zolule ngomzimba. Ngexesha elifanayo (ezintathu zibalo), phakamisa isifuba nomlenze wesokudla. Zona zombini izandla ziyafikelela emlenzeni. Ngeentlawulo ezine, buyela kwisikhundla sokuqala. Phinda usebenze ngonyawo lwakho lwesobunxele. Ukwenza amaxesha angama-6.
4. I-PI - elele emhlane, imilenze iguqa ngamadolo. Khangela ngokukhawuleza amadolo kuqala ngakwesobunxele (mhlawumbi uchukumise emgangathweni), uze ube ngasekunene. Phinda amaxesha angama-6.
5. I-IP - elele ngasemva, iingalo zatyelela i-trunk. Ncothule ngamadolo uze ucindezele emzimbeni. Buyela kwisikhundla sokuqala. Phinda amaxesha angama-6.
Ukongezelela, kubalulekile ukunyamekela ukuphefumula ngokubanzi. Ngokungafani namadoda, abafazi bathanda ukuphefumula rhoqo. Ngenxa yoko, izitho zangaphakathi zihlala zingenaso ukusilalisa kwendalo. Ngoko ke, siyacetyiswa ukubandakanya kwiinkqubo ezinzima ukufundisa ukuphefumla.
6. I-IP - elele emva, imilenze iguqa ngamadolo. Zama ukukhulula ngokupheleleyo kwaye uzive i-diaphragm (isisu esilawulayo esila phakathi kweentsimbi zesisu kunye nesisu). Kancinci kancinci, ubeke izandla zakho esiswini sakho, uzive indlela ujikeleze ngayo. Kwi-exhalation izidumbu zesisu zisaphunyezwa. Zama ukunika "umoya ophantsi" malunga nemizuzu eyi-10-15 ngosuku.