Yonke into ekufuneka uyazi malunga nokuzivocavoca kweKegel xa ukhulelwe

Umxholo

• Zithini izivivinyo zikaKegel?
• Yeyiphi indlela efanelekileyo yokwenza iKegel?
• Ukuzivocavoca kukaKegel
• Ngubani omele enze imithambo kaKegel?
• Izibonelelo kunye neziphumo ebezingalindelekanga zeKegels
• Kufuneka uyenze nini imithambo kaKegel?
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Uninzi lwethu luyazi iiKegels njengezinto ezoyikekayo ugqirha asixelela ukuba sizenze xa simi emgceni kwivenkile okanye sihleli elayinini elibomvu, kodwa le mithambo yomqolo inendawo ebalulekileyo kuluhlu lwakho lwemihla ngemihla xa ukhulelwe.

Zithini izivivinyo zikaKegel?

Ebizwa emva kwe-gynecologist u-Arnold Kegel, le mithambo ingomeleza izihlunu zomgangatho we-pelvic, ezolula ngexesha lokukhulelwa nokubeleka. Ukuba yenziwe ngokuchanekileyo, iiKegels zinokunciphisa ukolula kwaye zenze izihlunu zomelele kumqolo wakho wesibeleko kunye nelungu lobufazi.

USherry A. Ross, MD, i-OB-GYN kwiziko lezeMpilo e-Providence Saint John, uthi ugqirha wakho unokucebisa ngesiqhelo esiqhelekileyo seKegel ngexesha lokukhulelwa- nto leyo evakalayo, ngakumbi kuba ufuna ezi zihlunu zomelele ukunceda ngexesha lomsebenzi kunye nokunceda ukunciphisa ukubeleka ukungakwazi ukuzibamba.

Ukuba lo ngumntwana wakho wokuqala, awunakuyiqonda indima ebalulekileyo edlalwa zezi zihlunu emva kokubeleka. Kodwa xa uthe wabetha kwinqanaba lasemva kokubeleka, kungekudala uza kufumanisa ukubaluleka kwezihlunu zakho zomgangatho we-pelvic.

Abaxhasi kuphela amalungu okuzala kunye nolawulo lwesinyi kunye nokusebenza kwamathumbu, u-Ross uthi izihlunu zomgangatho we-pelvic ezomeleleyo zinokunceda ukulibaziseka okanye ukuthintela ukubola kwamalungu e-pelvic kunye nezinye iimpawu ezinxulumene noko.

Kwaye ukuba yenziwe ngokuchanekileyo nangokuphindaphindiweyo, ukwabonisa ukuba ungaziphepha iimpawu ezinje ngoxinzelelo kunye nokukhuthaza ukungakwazi ukuzibamba okunokubangelwa kukuzalwa komntwana kunye nokuguga okucacileyo.

Yeyiphi indlela efanelekileyo yokwenza iKegel?

Ngokufanelekileyo, umgangatho wakho we-pelvic uyasebenza-zombini ikhontrakthi kunye nokukhulula-kuyo yonke imisebenzi yemihla ngemihla, ukusuka ekuhlaleni ukuya ekumeleni abantu ngexesha lokuzilolonga.

Kodwa nje ukuba uqonde ukuba ungayifumana njani imisipha yomzimba wakho kunye namanyathelo okwenza iKegel, ungayenza le mithambo naphina ngaphandle komntu owaziyo.

Ukuchonga izihlunu zomgangatho we-pelvic, uRoss uthi ukulandela la manyathelo:

1. Yiya kwindlu yangasese.
2. Ngelixa uchama, yeka ukuhamba phakathi kwaye ubambe imizuzwana emi-3.
3. Hlaziya, uvumele ukuhamba komchamo kuqhubeke.
4. Phinda. Ngelixa kunokuthatha imizamo embalwa ukufumana izihlunu ezifanelekileyo zokuqinisa okanye ukucinezela, ukuba unamathela kuyo, uya kuba ukhupha iiseti ezininzi zeKegels ngaphandle kwexesha.

Ngoku ukuba uyazi ukuba ungazichonga njani ezi zihlunu zibalulekileyo, lixesha lokuba ufunde indlela yokubandakanya imithambo yeKegel kwindlela yakho yemihla ngemihla.

Into ekufuneka uyikhumbule, njengazo zonke izihlunu, utsho uHeather Jeffcoat, i-DPT, umnini weFeminaPT.com, ngaba kufuneka babe nakho ukwenza isivumelwano ngokufanelekileyo kodwa baphumle kwaye bandise. "Oku kubaluleke ngakumbi njengoko umgangatho we-pelvic ufuna ukwandiswa ngexesha lokukhulelwa kunye nokuhanjiswa kwelungu lobufazi," uyongeza.

Xa usenza iKegels, uJeffcoat uthi uzenze ukusuka ngasemva ziye ngaphambili, oko kukuthi, ukusuka kwi-anus ukuya kwilungu lobufazi. Ukuba yenziwe ngokuchanekileyo, iJeffcoat ithi uyakuziva usisivumelwano esincinci kunye nokucaba i-abs yakho esezantsi.

"Inani leKegels ekufuneka uyenzile ukugcina inqanaba lomzimba liyahluka kwaye lixhomekeke kwizinto ezinje ngokulungisa ukwenzakala, ukujongana noxinzelelo lokungakwazi ukuzibamba okanye ukubola, okanye iintlungu zangasese," utshilo uJeffcoat.

Ukuba akukho zimpawu zokungasebenzi komgangatho we-pelvic, uJeffcoat ucebisa le nkqubo ilandelayo:

1. Isivumelwano okanye qinisa izihlunu kangangemizuzwana emi-3.
2. Phumla imizuzwana emi-3.
3. Yenza iiseti ezimbini ze-10 ukuya kwi-15 yonke imihla.
4. Enye into kunye nokuchasana okukhawulezayo kweeseti ezi-2 ukuya kwezi-15 kwezinye iintsuku.

Ukuba ukukhumbula ukwenza ikhontrakthi kwezi zihlunu zamandla yingxaki, uJeffcoat uthi zikhona izixhobo zeBluetooth ezinokuthi zikunike ingxelo. "Eofisini yam, sicebisa ukuba kusetyenziswe i-Attain, ebonelela ngempendulo ebonakalayo kunye nomgangatho we-pelvic floor of stimulation to assist with your pelvic contractions," uyongeza.

Ukuzivocavoca kukaKegel

Ezi zixhobo zibonelela ngengxelo ngendlela esebenzayo ngayo izihlunu zomgangatho weplavic. Thenga kubo kwi-Intanethi:

• Zuza
• I-Pericoach
• Ukufika

Ngubani omele enze imithambo kaKegel?

I-Kegels ngumgangatho we-pelvic contraction muscle, ngoko nayiphi na imisipha emzimbeni wakho, kufuneka uqaphele ukuqinisa kubo bonke ubomi bakho.

Kubafazi abaninzi, ukwenza iiKegels ngexesha lokukhulelwa yindlela ekhuselekileyo nesebenzayo yokugcina izihlunu zomgangatho we-pelvic zomelele. Nangona kunjalo, uJeffcoat uthi ukuba ufumana i-pelvic, isisu, inyonga, okanye iintlungu zomqolo, ukwenza iiKegels kunokuba yinto enye yokondla kumjikelo wentlungu yakho.

“Imizekelo yeentlungu zesisu kunye neentlungu zesisu ezinokuthi zinike umfazi ikhefu lokujonga ukufaneleka kweKegels ukuba ngaba baneempawu ezinjengeentlungu zesinyi (kubuhlungu isinyi okanye i-cystitis yangaphakathi), i-vulvodynia, i-vestibulodynia, i-vaginismus, i-dyspareunia okanye isini esibuhlungu, ukungxamiseka komchamo kunye / okanye ukuphindaphinda, i-endometriosis, okanye ukuqhina, utshilo.

Ukuba uhlangabezana nayo nayiphi na kwezi meko, uJeffcoat ucebisa ngamandla ukuba ufumane uvavanyo ngumqeshi womzimba ongaphantsi onokunceda ukuhambisa isicwangciso sokhathalelo sabasetyhini.

Izibonelelo kunye neziphumo ebezingalindelekanga zeKegels

Izibonelelo zokuzivocavoca kukaKegel, utshilo uJamie Lipeles, DO, i-OB-GYN kunye nomseki weMarina OB-GYN eMarina Del Rey, zibandakanya:

• yomelele imisipha yomqolo
• ulawulo olungcono lwesinyi
• ulawulo olungcono lokuphepha ukungahambi kakuhle kwemihlathi
• ubufazi obuqinileyo, obunokukhokelela kwisini esimnandi ngakumbi

Ukongeza, uJeffcoat uthi abantu abaninzi abazi ukuba i-Kegel yokuzivocavoca inokunceda ngenkxaso yangasemva. "Le nkxaso eyongezelelweyo ibalulekile ekunciphiseni ezinye iimpawu ezinjengeentlungu zangasemva," uyachaza.

Ngelixa uninzi lwabasetyhini luza kuxhamla kwiiKegels ngexesha lokukhulelwa, uJeffcoat uthi ukuba uhlala ungena kwisivumelwano nomgangatho wakho we-pelvic, awubonayo kakhulu kubathengi bakhe abanomdla bePilates, unokufumana iimpawu ezimbi ezinje ngeentlungu zesisu okanye zesisu. "Kufuneka sikwazi ukwenza isivumelwano kodwa sikhulule kwaye sandise izihlunu zethu ukuze zisebenze ngokukuko."

Kufuneka uyenze nini imithambo kaKegel?

Nangona kuyacetyiswa ukuba uqalise ukwenza imithambo kaKegel usemncinci, uLipeles uthi elona xesha libaluleke kakhulu ngexa lokukhulelwa nasemva kokubeleka- kunikezelo lobufazi kunye necandelo lokuhlinzwa.

Kodwa ukuba ujongana nayo nayiphi na imeko enokwenza ukuba uKegel aphikiswe, kungcono ukuba uthethe nengcali.

"Eyona ndlela yokuphendula ukuba ngaba iiKegels kufuneka zenziwe okanye hayi ngexesha lokukhulelwa kukuba kuvavanywe imisipha yomzimba wakho, kwaye ujonge ngokunyanisekileyo naziphi na iimpawu abanazo kwaye uxoxe ngazo nogqirha okanye ugqirha wezonyango," ucacisa uJeffcoat.

Ukuba kukho naziphi na iimpawu zentlungu, uthi impendulo yesiqhelo kukuyeka iiKegels de kube kuvavanywa ngakumbi ngumboneleli wakho.

Yise kude

Ukwenza imithambo ye-Kegel ngexesha lokukhulelwa yindlela efanelekileyo yokuqinisa izihlunu zomgangatho we-pelvic kunye nokunceda ukuthintela ukungabinakho ukubamba, ilungu le-pelvic prolapse, kunye nokunceda abasebenzi kunye nokuhanjiswa.

Ukuba unemibuzo malunga nendlela echanekileyo yokwenza iKegel, okanye uva iintlungu ngelixa usenza, nxibelelana nogqirha wakho okanye ugqirha womzimba womzimba.

Khumbula ukugxila kwisibhambathiso semisipha kunye nokukhutshwa, ukuze ube ukulungele ngokufanelekileyo ukungenisa usana lwakho emhlabeni.