Eyona mithambo mibi yokuNgakwazi ukungasebenzi kakuhle kwiUrinary

Umxholo

• 1. Ukuzilolonga kukaKegel
• 2. Imithambo yehypopression

Ukuzivocavoca kubonisiwe ukulwa nokungahambelani nomchamo, ngaba ziindlela zokuzilolonga ze-Kegel okanye imithambo ye-hypopressive, eyindlela elungileyo yokuqinisa izihlunu zomgangatho we-pelvic, ikwaphucula nomsebenzi we-urethral sphincters.

Ukuze ukwazi ukulawula ukungahambi kakuhle komchamo ngokwenza nje le mithambo, kubalulekile ukwenza ukucinezeleka ngokuchanekileyo, yonke imihla, kude kube sisisombululo esipheleleyo sengxaki. Nangona abanye abantu bethatha ixesha elide kunabanye ukubuyela kwimeko yesiqhelo, malunga nenyanga e-1, kunokwenzeka ukuba uqaphele iziphumo, nangona kunjalo, ixesha lonyango olupheleleyo lungahluka ukusuka kwiinyanga ezi-6 ukuya kunyaka omnye.

Le mithambo inokwenziwa kwimeko yokungangqinelani komchamo kwabasetyhini okanye owesilisa. Funda ngendlela yokuchonga ukungahambi komchamo emadodeni.

1. Ukuzilolonga kukaKegel

Ukuzivocavoca kweKegel kubonisiwe ukungasebenzi kakuhle komchamo, kuba banceda ukomeleza izihlunu zommandla we-pelvic, kunye nokunyusa ukujikeleza kwegazi kuloo ndawo.

Ukwenza imithambo ye-Kegel ngokuchanekileyo, kufuneka kuqala kuchongwe umsipha we-perineum. Ukwenza oku, isinyi kufuneka sikhutshwe, siphazamise umchamo, ngaloo ndlela sizama ukufumanisa umsipha osetyenziswayo kwinkqubo. Emva koko, ukuqala imithambo ngokuchanekileyo, kubalulekile ukuba:

• Yenza iziphambano ezili-10 zilandelelana kwaye uyeke;
• Phinda ukubetha ukuze wenze iiseti ezi-3 ezigqityiweyo;
• Phinda uthotho amaxesha ama-2 ukuya kwayi-3 ngosuku. Lilonke, kuyacetyiswa ukuba wenze ubuncikane ubuncinci nge-100 ngemini, kodwa ayicetyiswa yonke into ngaxeshanye, kuba izihlunu zomgangatho we-pelvic zidinwa ngokulula.

Emva kweentsuku ezili-15 ukuya kwinyanga e-1, inkqubela phambili inokwenziwa, ukwenza umsebenzi ube nzima ngakumbi. Ukwenza oku, vele ubambe isithintelo ngasinye malunga nemizuzwana eli-10. Uluhlu olupheleleyo luqukethe ukwenza, ubuncinci ama-20 e-contractions azinzileyo, kumaxesha ama-2 ahlukeneyo emini, kusasa nasemva kwemini, umzekelo.

Ngaphandle kokuba ngumthambo olula onokwenziwa nangaliphi na ixesha kwaye nakweyiphi na indawo, eyona nto ilungileyo kukuseta iyure yosuku ukuyenza, kuba oko kwenza kube lula ukugqibezela uthotho kude kube sekupheleni.

Lo msebenzi unokwenziwa uhleli phantsi, ulele okanye ume endaweni, kodwa ukuqala kulula ukuqala ukulala phantsi. Ngokuziqhelanisa, kuyinto eqhelekileyo ukufuna ukwenza ukucinywa ngokukhawuleza, kodwa oku akufuneki kwenzeke, kuba eyona nto ilungileyo kukuba isinqe ngasinye silawulwa kakuhle ukuze sibe nesiphumo esilindelweyo.

Bukela le vidiyo ilandelayo ukuze uqonde ngcono ukuba ungayenza njani le mithambo:

2. Imithambo yehypopression

I-Hypopressive gymnastics ivumela izihlunu ze-perineum ukuba "zifunxwe" phezulu, zibeke kwakhona isinyi kwaye zomeleze imisipha eyixhasayo, iluncedo olukhulu ukulwa nokungahambelani nomchamo. Ukongeza, olu hlobo lokuzilolonga luyanceda ekulawuleni ukungasebenzi kakuhle kwendle kunye nokuthintela ukukhula kwesibeleko.

Ukwenza i-hypopressive gymnastics ukunyanga ukulahleka komchamo ngokungafunekiyo kufuneka:

• Lala ngomqolo uguqe ngamadolo neengalo zakho ecaleni komzimba wakho;
• Gcwalisa ngokupheleleyo imiphunga, wenze umphunga onyanzelekileyo de isisu siqalise ukuzimela;
• Emva kokuphelisa wonke umoya, 'munca' isisu ngaphakathi, ngokungathi ufuna ukubamba inkaba ngasemva;
• Bamba le ndawo ngaphandle kokuphefumla kangangemizuzwana engama-10 ukuya kwengama-30 okanye ixesha elide kangangoko ngaphandle kokuphefumla.

Ngeli xesha 'lokutsala' kwesisu, izihlunu ze-perineum kufuneka nazo zenziwe ikhontrakthi, ziphakamise onke amalungu ngaphakathi nangaphezulu kangangoko kunokwenzeka, ngokungathi umntu ufuna ukuba wonke umntu agcinwe ngasemva kweembambo.

Kubalulekile ukuba le mithambo ihlale isenziwa ngesinyi esingenanto, ukunqanda i-cystitis, kukudumba kwesinyi okubangelwa kukuqokelelana kweentsholongwane ngaphakathi. Injongo yale mithambo kukubuyisela ithoni yemisipha kunye namandla e-perineum kunye nomgangatho wonke we-pelvic, ukuthintela ukulahleka komchamo, kwanokuphucula unxibelelwano olusenyongweni.

Jonga kwakhona le vidiyo ilandelayo kwaye ubone amaqhinga ama-7 ayeke ukungasebenzi komchamo: