Ukuzivocavoca umzimba kumgangatho wePelvic ekukhulelweni: Njani, nini kwaye uyenze phi

Umxholo

• Ukwazi njani ukuba zeziphi izihlunu oza kuzenza
• Uyenza njani imithambo yomgangatho we-pelvic
• Nini kwaye phi ukwenza umthambo

Ukuzivocavoca kweKegel, okwaziwa ngokuba yimithambo ye-pelvic, yomeleza izihlunu ezixhasa isibeleko kunye nesinyi, esinceda ukulawula umchamo kunye nokuphucula unxibelelwano olusondeleyo. Ukuziqhelanisa nokuzivocavoca ngexesha lokukhulelwa kuyanceda kuqeqesho lokuzalwa komntwana kwesiqhelo, xa kunyanzelekile ukuba unyanzele umntwana ukuba ahambe, ukunciphisa iintlungu kunye nexesha lokusebenza.

Ukwazi njani ukuba zeziphi izihlunu oza kuzenza

Eyona ndlela ifanelekileyo yokufumanisa ukuba zenziwa njani iziphambano ngokuchanekileyo kukufaka umnwe kwilungu lobufazi kwaye uzame ukukhama umnwe. Enye indlela efanelekileyo yokuchonga izihlunu zakho kuxa uchama ukuzama ukunqanda umchamo. Nangona kunjalo, akukhuthazwa ukuba uzame ukwenza lo mthambo ngesinyi esipheleleyo kuba oko kunokubangela ukuba umchamo ubuye ngokusebenzisa ii-ureters ezibangela usulelo lomchamo.

Xa uchonga indlela ekufuneka yenziwe ngayo, kufuneka umntu azame ukungasinciphisi isisu kakhulu ukuze angasebenzisi amandla ongezelelweyo ngokufumana izisu, okanye ukunikezela ngezihlunu ezijikeleze i-anus, ekunokuba nzima ngakumbi ekuqaleni. Ngayiphi na imeko, ugqirha wezifo zabasetyhini, ugqirha obelekisa iingcali okanye owomzimba uya kuba nakho ukubonisa buqu, ngokubonisana, nendlela yokwenza imithambo ngokuchanekileyo.

Uyenza njani imithambo yomgangatho we-pelvic

Ukomeleza umgangatho we-pelvic ngexesha lokukhulelwa, umfazi okhulelweyo kufuneka enze oku kulandelayo:

• Sula isinyi, ususe ngokupheleleyo i-pee;
• Yenza ikhontrakthi kwezi zihlunu zangasese zemizuzwana eli-10;
• Phumla imizuzwana emi-5.

Uqeqesho luqulathe malunga ne-100 zekhontrakthi ngosuku, zahlulwe zaziiseti zokuphindaphinda ezili-10 inye.

Jonga inyathelo ngenyathelo kwividiyo yethu:

Ukuqhubela phambili komthambo kubandakanya ukonyusa ixesha lokuncipha. Ke, ngalo lonke ixesha ungena kwimisipha yomzimba wakho, kuya kufuneka ubale ukuya ku-5 emva koko uphumle, uphinda eli nyathelo amaxesha ama-10 ukuya kwangama-20 ngokulandelelana.

Iicones zangaphantsi zangasese zinokufakwa kwilungu lobufazi, ezifanelekileyo le njongo, kwaye zincede ukomeleza ezi zihlunu nangakumbi, zonyusa amandla omsebenzi ngamnye.

Nini kwaye phi ukwenza umthambo

Ukuzivocavoca kweKegel kungenziwa nakweyiphi na indawo, nokuba uhleli, ulele okanye umile. Nangona kunjalo, kulula ukuqala imithambo ilele imilenze igobile, kwaye emva kweentsuku ezimbalwa, uya kuba nakho ukwenza imithambo kwindawo yokuxhasa aba-4, uhleli okanye umile nemilenze yakho inguwe.

Ungaqala ukwenza olu qeqesho nakweliphi na inqanaba lokukhulelwa, kodwa kunokuba yimfuneko ngakumbi emva kweeveki ezingama-28, xa umfazi ekwinyanga yesi-2 yokukhulelwa, kulapho aqala khona ukuqaphela ubunzima ekulawuleni umchamo wakhe kwaye oku ikwalixesha elifanelekileyo lokuqala ukulungiselela ukuzala.

Kuyenzeka ukuba wenze le mithambo ngexesha lonxibelelwano olusenyongweni, olunokonwabisa ngakumbi owasetyhini kunye neqabane.