Iindlela ezili-8 zokuthomalalisa iintlungu ngexesha lomsebenzi

Umxholo

• 1. Ukuba neqabane
• 2. Guqula indawo
• 3. Ukuhamba
• 4. Yenza unyango ngamanzi afudumeleyo
• 5. Faka ubushushu okanye ukubanda
• 6. Lawula ukuphefumla
• 7. Yenza unyango lomculo
• Ukuzilolonga ngexesha lokukhulelwa
• Xa kufuneka usebenzise i-aneshesia

Intlungu yezabasebenzi ibangelwa kukucutha kwesibeleko kunye nokuqina kwesibeleko somlomo wesibeleko, kwaye kuyafana nokuhamba exesheni okunzima okuzayo nokudlulayo, ukuqala buthathaka kwaye ngokuthe ngcembe kwande ngamandla.

Emsebenzini, iintlungu zinokupheliswa ngezixhobo zendalo, oko kukuthi, ngaphandle kokuthatha amayeza, ngeendlela zokuphumla nokuphefumla. Into efanelekileyo kukuba owasetyhini, kwaye nabani na oza kuhamba naye, kufuneka bazi ngala mathuba ngethuba lokubeleka, ukuze babe nokusetyenziswa ngcono ngexesha lokubeleka.

Nangona iintlungu zingashenxiswa ngokupheleleyo, uninzi lwabahlohli ababelekisiweyo bacebisa ukusebenzisa ezinye zezi zixhobo ukwenza ukuba abantu basetyhini bazive bekhululekile ngexesha lomsebenzi.

Kukho iindlela ezinokufikeleleka, ezifikelelekayo nezinokubakho kwiindawo ezininzi apho ukuzalwa komntwana kunokwenzeka khona ukunciphisa iintlungu zokubeleka.

1. Ukuba neqabane

Umfazi unelungelo lokuba neqabane lakhe ngexesha lokubeleka, nokuba liqabane, abazali okanye umntu omthandayo.

Omnye wemisebenzi yeqabane kukunceda umfazi okhulelweyo ukuba aphumle, kwaye enye yeendlela zokwenza oku kukuthambisa ngokujikeleza okujikelezayo ezingalweni nasemqolo ngexesha lokubeleka.

Kuba ukucaphukisa yimizamo yemisipha eshiya umfazi exinekile, ukuphulula phakathi kokuchasana kukonyusa intuthuzelo kunye nokuphumla.

2. Guqula indawo

Ukuphepha ukulala ngomqolo ngqo kwaye uhlale kwindawo enye ngaphezulu kweyure e-1 kunokunceda ekunciphiseni iintlungu ngexesha lokubeleka. Ukulala phantsi sisikhundla esinyanzela owasetyhini ukuba enze ngakumbi amandla esiswini kunokuba ebehleli okanye emile, umzekelo, ukwandisa iintlungu.

Ke, umfazi okhulelweyo unokukhetha indawo emzimbeni evumela ukukhululeka kwentlungu, enje:

• Guqa ngamadolo nomzimba uthambile kwimiqamelo okanye kwiibhola zokuzalwa;
• Yima uncike kwiqabane lakho, ukuwola intamo;
• Indawo yokuxhasa eyi-4 ebhedini, utyhala ngeengalo zakho, ngokungathi ucofe umatrasi phantsi;
• Hlala phantsi kunye nemilenze yakho isasazeka, ukugoba umqolo ngasezinyaweni;
• Sebenzisa ibhola yepilates: umfazi okhulelweyo unokuhlala ebholeni kwaye enze iintshukumo ezincinci ezijikelezayo, ngokungathi uzobe isibhozo kwibhola.

Ukongeza kwezi zikhundla, owasetyhini unokusebenzisa isitulo ukuhlala kwizikhundla ezahlukeneyo, echonga ukuba yeyiphi enokunceda ukuphumla ngokulula ngexesha lokuncipha. Imiyalelo inokubonwa kumfanekiso ongezantsi.

3. Ukuhamba

Ukuqhubeka nokuhamba ngexesha lesigaba sokuqala sabasebenzi, ukongeza ekuvuseleleni ukukhulisa, kukwahlisa iintlungu, ngakumbi kwizikhundla zokuma, njengoko benceda umntwana ehle ngomjelo wokuzalwa.

Ke, ukuhamba ujikeleza kwindawo apho kuya kuzalwa khona kunganciphisa ukungonwabi kwaye kuncede ekomelezeni nasekulawuleni ukusikwa.

4. Yenza unyango ngamanzi afudumeleyo

Ukuhlala phantsi kweshawa kunye nejethi yamanzi emqolo okanye ukulala kwindawo yokuhlambela eshushu zizinto ezinokuphumla kunye nokuphelisa iintlungu.

Ayizizo zonke izibhedlele zokubeleka okanye izibhedlele ezinendawo yokuhlambela okanye ishawa egumbini, ukuze usebenzise le ndlela yokuphumla ngexesha lokubeleka, kubalulekile ukuba uququzelele kwangaphambili ukubeleka kwiyunithi enesi sixhobo.

5. Faka ubushushu okanye ukubanda

Ukubeka i-compress yamanzi ashushu okanye ipakethi yomkhenkce kumqolo wakho kunokunciphisa uxinzelelo lwezihlunu, ukuphucula ukujikeleza kunye nentlungu yomqamelo.

Amanzi anamaqondo obushushu agqithisileyo anciphisa iinqanawa zemida kunye nokusasaza kwakhona ukuhamba kwegazi, ukukhuthaza ukuphumla kwezihlunu.

6. Lawula ukuphefumla

Uhlobo lokuphefumla luyatshintsha ngokwexesha lokuhanjiswa, umzekelo, ngexesha lokuchaphazeleka kungcono ukuphefumla ngokucothayo nangobunzulu, ukuphucula ioksijini kumzimba kamama nomntwana. Ngethuba lokugxothwa, xa usana luhamba, ukuphefumla okufutshane kunye okukhawulezayo kubonisiwe.

Ukongeza, ukuphefumla nzulu kuyanciphisa i-adrenaline, eyihormone ejongene noxinzelelo, inceda ukulawula uxinzelelo, oluhlala luqinisa iintlungu.

7. Yenza unyango lomculo

Ukumamela umculo owuthandayo kwi-headset kunokuphazamisa ingqalelo kwiintlungu, kunciphise uxinzelelo kwaye kukuncede uphumle.

Ukuzilolonga ngexesha lokukhulelwa

Umsebenzi oqhelekileyo womzimba uphucula ukuphefumla kunye nesihlunu sesisu, unika owasetyhini ulawulo ngakumbi ngexesha lokuhanjiswa xa kusiza kuphumla kwintlungu.

Ukongeza, kukho uqeqesho lwezihlunu ze-perineum kunye ne-pelvic ezikhuthaza ukukhululeka kunye nokunciphisa amathuba okonzakala ngexesha lokuhamba kosana, njengoko bomeleza ingingqi yezihlunu zelungu lobufazi, ukuzenza zibhetyebhetye kwaye zomelele .

Jonga ukuzilolonga ukuququzelela ukuzala okuqhelekileyo.

Xa kufuneka usebenzise i-aneshesia

Ngamanye amaxesha, xa ubuncwane bendalo bungonelanga, umfazi angabhenela kwi-epidural anesthesia, equka ukulawulwa kwe-anesthetic emqolo, okwaziyo ukuphelisa iintlungu esinqeni ukuhla, ngaphandle kokutshintsha inqanaba lokuqonda komfazi ukubeleka kunye nokuvumela owasetyhini ukuba aye kuzala ngaphandle kokuziva iintlungu zentlungu.

Jonga ukuba yeyiphi i-epidural anesthesia kwaye yenziwa njani.