Ukuzivocavoca kukaKegel-ukuzikhathalela

Ukuzivocavoca kweKegel kunokunceda ukwenza izihlunu phantsi kwesibeleko, isinyi, kunye namathumbu (amathumbu amakhulu) omelele. Banokunceda bobabini abesilisa nabasetyhini abaneengxaki zokuvuza komchamo okanye ukulawula amathumbu. Unokuba nazo ezi ngxaki:

• Njengoko ukhula
• Ukuba utyeba
• Emva kokukhulelwa nokubeleka
• Emva kotyando lwabasetyhini (abasetyhini)
• Emva kotyando lweprostate (amadoda)

Abantu abanengxaki yokuphazamiseka kwengqondo kunye nemithambo-luvo banokuba neengxaki ngokuvuza komchamo okanye ukulawula amathumbu.

Ukuzivocavoca kweKegel kunokwenziwa nangaliphi na ixesha uhleli okanye ulele. Ungazenza xa usitya, uhleli edesikeni yakho, uqhuba, naxa uphumla okanye ubukele umabonwakude.

Ukuzivocavoca kweKegel kufana nokuzenza ngathi kufuneka uchame emva koko uyibambe. Uphumla kwaye uqinise izihlunu ezilawula ukuhamba komchamo. Kubalulekile ukufumana izihlunu ezifanelekileyo ukuze uqinise.

Kwixesha elizayo kufuneka uchame, qalisa ukuhamba emva koko uyeke. Yiva imisipha kwilungu lakho lobufazi (yabasetyhini), isinyi, okanye umngxuma ziqinise uye phezulu. Le yimisipha yomqolo. Ukuba uziva beqinisiwe, ulwenzile ngokufanelekileyo umthambo. Amathanga akho, izihlunu zempundu, kunye nesisu kufuneka zihlale zikhululekile.

Ukuba awukaqiniseki ukuba uqinisa izihlunu ezifanelekileyo:

• Khawufane ucinge ukuba uzama ukuzigcina ungadluli irhasi.
• Abafazi: Faka umnwe kwilungu lakho lobufazi. Qinisa izihlunu ngokungathi ubambe umchamo wakho, emva koko uyeke uhambe. Kufuneka uve ukuba izihlunu ziyaqina kwaye usenyuka uye phezulu.
• Amadoda: Faka umnwe kwi-rectum yakho. Qinisa izihlunu ngokungathi ubambe umchamo wakho, emva koko uyeke uhambe. Kufuneka uve ukuba izihlunu ziyaqina kwaye usenyuka uye phezulu.

Nje ukuba uyazi ukuba intshukumo injani, yenza imithambo kaKegel kathathu ngemini:

• Qinisekisa ukuba isinyi sakho asinalutho, emva koko uhlale okanye ulale.
• Qinisa izihlunu zakho zangasese. Bamba uqinise kwaye ubale imizuzwana emi-3 ukuya kwemi-5.
• Hlaziya izihlunu uze ubale imizuzwana emi-3 ukuya kwemi-5.
• Phinda amaxesha ama-10, kathathu ngemini (kusasa, emva kwemini, nasebusuku).

Phefumla ngokunzulu kwaye uphumle umzimba wakho xa usenza le mithambo. Qinisekisa ukuba awuqinisi isisu sakho, ithanga, iimpundu, okanye izihlunu zesifuba.

Emva kweeveki ezi-4 ukuya kwezi-6, kuya kufuneka uzive ungcono kwaye unempawu ezimbalwa. Qhubeka nokwenza imithambo, kodwa sukunyusa ukuba mingaphi imisebenzi oyenzayo. Ukuyigqitha kunokukhokelela ekuxineni xa uchama okanye uhambisa amathumbu akho.

Amanye amanqaku okulumkisa:

• Nje ukuba ufunde ukuba ungazenza njani, musa ukuziqhelanisa nemithambo ye-Kegel kwangaxeshanye uchama ngaphezulu kwenyanga ezimbini. Ukwenza umthambo ngelixa uchama kunokubenza buthathaka izihlunu zakho zomqolo ekuhambeni kwexesha okanye kubangele ukonakala kwisinyi kunye nezintso.
• Kwabasetyhini, ukwenza imithambo kaKegel ngokungachanekanga okanye ngamandla amakhulu kunokubangela ukuba izihlunu zelungu lobufazi ziqinise kakhulu. Oku kunokubangela iintlungu ngexesha lokwabelana ngesondo.
• Ukungakwazi ukuzibamba kuya kubuya ukuba uyeka ukwenza le mithambo. Nje ukuba uqale uzenze, unokufuna ukuzenza ubomi bakho bonke.
• Kungathabatha iinyanga ezininzi ukuba ukungakwazi ukuzibamba kunciphe xa uqala ukwenza le mithambo.

Fowunela umboneleli wakho wezempilo ukuba awuqinisekanga ukuba wenza uKegel usebenzisa indlela elungileyo. Umboneleli wakho unokujonga ukuba uzenza ngokuchanekileyo na, unokuthunyelwa kugqirha wezonyango osebenza ngokukodwa kwimithambo yomzimba.

Ukuzilolonga kwezihlunu zepelvic; Ukuzilolonga kwepelvic

IGoetz LL, i-Klausner AP, iCardenas DD. Ukungasebenzi kakuhle kwesinyi. Ku: Cifu DX, ed. IBraddom's Physical Medicine kunye noVuselelo. Umhla we-5. Elsevier; 2016: isahluko 20.

INewman DK, iBurgio KL. Ukulawulwa okungagungqiyo kokungasebenzi kakuhle komchamo: indlela yokuziphatha kunye nonyango lomgangatho we-pelvic kunye nezixhobo ze-urethral kunye ne-pelvic. Ku: Wein AJ, Kavoussi LR, Partin AW, Peters CA, ii-eds. UCampbell-Walsh Urology. Ngomhla we-11. IPhiladelphia, PA: Elsevier; 2016: isahluko 80.

UPatton S, uBassaly R.Ukuchaphazeleka komchamo. Ku: Kellerman RD, Rakel DP, ii-eds. Unyango lwangoku lukaConn 2019. IPhiladelphia, PA: Elsevier; Ngo-2019: 1081-1083.

• Ukulungiswa kodonga lwangaphambili lobufazi
• I-sphincter eyenziweyo yokuchama
• Iprostatectomy egqibeleleyo
• Uxinzelelo ukungahambi kakuhle komchamo
• Ukuthengiswa ngokutsha kweprostate
• Khuthaza ukungazinzi
• Ukungahambi kakuhle komchamo
• Ukungahambi kakuhle kwe-Urinary-ukufakelwa ngenaliti
• Ukungahambi kakuhle kwe-Urinary - ukumiswa kwe-retropubic
• Ukungahambi kakuhle komchamo - iteyiphu yasimahla yelungu lobufazi
• Ukungahambi kakuhle kwe-Urinary-iinkqubo zendlela yokulingisa

• Multiple sclerosis - ukukhutshwa
• Ukuthengiswa kwakhona kweprostate- ukukhutshwa okungafunekiyo okuncinci
• I-radical prostatectomy-ukukhutshwa
• Ukuzikhetha ngokwakho - umntu obhinqileyo
• Ukuzikhathaza umzimba ngokwakho-yindoda
• Stroke - ukubhobhoza
• Ukuthengiswa ngokutsha kweprostate-ukukhutshwa
• Iimveliso zokungahambelani nomchamo-ukuzikhathalela
• Utyando lokungasebenzi kakuhle komchamo- ukukhutshwa kwabasetyhini
• Ukungahambi kakuhle kwe-Urinary - yintoni ongayibuza ugqirha wakho
• Xa une-incontinence yomchamo

• Izifo zesinyi
• Ukungahambi kakuhle komchamo