Izinzuzo Zokuzivocavoca Kwe-Kegel Kwempilo Yokuzala Yabesifazane
Ukuzivocavoca kwe-Kegel kuwukuzivocavoca okulula okugxile ekuqiniseni imisipha yephansi le-pelvic, iqembu lemisipha elisekela isinyi, isibeletho, namathumbu, futhi kudlala indima ebalulekile ekusebenzeni kocansi. Nakuba kubonakala kulula, lokhu kuzivocavoca kunomthelela omkhulu empilweni yokuzala yabesifazane kukho konke ukuphila—kusukela ebusheni kuya ekukhulelweni, ngemva kokubeletha, kanye nasekunqamukeni kokuya esikhathini. Uma kwenziwa njalo nangendlela efanele, ukuzivocavoca kwe-Kegel kungasiza ekuvimbeleni nasekubhekaneni nezikhalazo eziningi ezivamile phakathi kwabesifazane, ngenkathi kuthuthukiswa ikhwalithi yokuphila iyonke.
Ukuqonda Imisipha Yephansi Le-Pelvic Nendima Yayo
Imisipha yephansi le-pelvic isebenza "njengohlaka" olubamba izitho endaweni ye-pelvic. Ngaphezu kokusekela, le misipha isiza futhi ekulawuleni umchamo kanye nokukhishwa kwendle, isekele ukuqina kwesimo, futhi inegalelo ekuzizweni nasekuphenduleni ngokocansi. Lapho imisipha yephansi le-pelvic iba buthaka—isibonelo, ngenxa yokukhulelwa, ukubeletha kwesitho sangasese sowesifazane, ukukhuluphala, ukucindezela ngokweqile ngesikhathi sokuhamba kwamathumbu, noma ukwehla kwe-estrogen ngesikhathi sokunqamuka kokuya esikhathini—kungavela izinkinga ezahlukahlukene, njengokungakwazi ukuzibamba komchamo (ubunzima bokubamba umchamo), ukwehla kokwaneliseka ngokocansi, kanye nengozi yokuwa kwesitho se-pelvic (ukuwa kwesibeletho noma esinyeni).
Ukuzivocavoca kwe-Kegel kuhlose ukuqinisa le misipha ngokufinyela okulinganiselwe kanye nokuphumula. Ngenxa yokuthi kungenziwa ngaphandle kwemishini futhi ngaphandle kokuqaphela muntu, kulula ukukwenza noma nini—ekhaya, ehhovisi, noma ngisho nalapho uhleli emotweni.
1. Kusiza Ukwelapha Nokuvimbela Ukungakwazi Ukulawula Umchamo
Enye yezinzuzo ezaziwa kakhulu zokuzivocavoca kwe-Kegel ukuthi kusiza ekunciphiseni ukuvuza komchamo, ikakhulukazi ezimweni zokucindezeleka kokungakwazi ukuzibamba umchamo, okuwukuvuza komchamo lapho ukhwehlela, uthimula, uhleka, ugxuma, noma uphakamisa. Lesi simo sivame kakhulu kwabesifazane ngemva kokubeletha noma ukungena esikhathini sokunqamuka kokuya esikhathini.
Ngokuqinisa imisipha yephansi le-pelvic, ungathuthukisa ukulawulwa kwe-urethra yakho (umzila womchamo), ngaleyo ndlela wandise ikhono lakho lokubamba umchamo. Lokhu kuzivocavoca kungasiza futhi ekunciphiseni ukungakwazi ukuzibamba, ikakhulukazi uma kuhlanganiswa nephethini enempilo yokuphuza kanye nokuqeqeshwa kwesinye.
2. Isekela Ukubuyiselwa Kwangemva Kokubeletha
Ukukhulelwa nokubeletha kubeka ingcindezi enkulu emisipheni yephansi le-pelvic. Ingane ekhulayo ngesikhathi sokukhulelwa ibeka ingcindezi eyengeziwe endaweni ye-pelvic, kuyilapho ukubeletha kwesitho sangasese sowesifazane kunganweba imisipha nezicubu ezisekelayo. Ngenxa yalokho, abanye besifazane banomuzwa "wokukhululeka," ukuvuza komchamo, noma umuzwa wokusinda esiswini esingezansi.
Ukuzivocavoca kwe-Kegel kungasiza inqubo yokululama ngemva kokubeletha ngokuthi:
- Kwandisa amandla kanye nethoni yemisipha yephansi le-pelvic,
- Thuthukisa ukulawula isinyi,
- Kusiza ekunciphiseni ukungakhululeki endaweni ye-perineum,
– Isekela ukululama kancane kancane komsebenzi wobulili.
Kodwa-ke, isikhathi sokuqala ukuzivocavoca ngemva kokubeletha kufanele sivumelane nezimo zomuntu ngamunye. Uma unezithungo, ubuhlungu obukhulu, noma izinkinga, ukubonisana nodokotela noma umbelethisi kuyisinyathelo esihlakaniphile.
3. Kunciphisa Ingozi Yokuwohloka Kwezitho Zesitho Sesitho Sangasese
Ukuwa kwezitho zesitho sesitho kwenzeka lapho izitho ezifana nesibeletho, isinyi, noma amathumbu ehla futhi ephuma esithweni sangasese ngenxa yobuthakathaka bemisipha nezicubu ezisekelayo. Lesi simo singabangela umuzwa wokuvaleka, ubuhlungu besitho sangasese, ubunzima bokukhipha indle, ngisho nezinkinga ngocansi.
Ukuzivocavoca nge-Kegel kungasiza ekuvimbeleni ukwehla kwamalungu omzimba kwabesifazane abanezici eziyingozi futhi kungasiza nasekuthuthukiseni izimpawu ezincane ezigabeni zokuqala. Nakuba izimo eziphakathi kuya kwezinzima zingadinga ezinye izindlela zokwelapha (njenge-pessary noma ukuhlinzwa), ukuqinisa imisipha yephansi le-pelvic kuvame ukunconywa njengengxenye yokuphathwa kwesikhathi eside.
4. Thuthukisa Ikhwalithi Yobudlelwano Bocansi
Impilo yokuzala ayigcini nje ngokuba ngaphandle kwezifo, kodwa futhi ihlanganisa nokusebenza kocansi okunethezekile nokwanelisayo. Imisipha yaphansi yesinqe idlala indima ekusabeleni kocansi, okuhlanganisa nomuzwa ngesikhathi sokungena kanye nekhono lokufinyelela i-orgasm.
Ukuzivocavoca kwe-Kegel kungasiza:
– Kwandisa ukugeleza kwegazi endaweni ye-pelvic, okusekela ukuthambisa kwemvelo kanye nokuzwela,
- Kusiza ukwandisa ukuqina kwemisipha yesitho sangasese sowesifazane,
- Kuthuthukisa ukulawulwa kokufinyela kwemisipha ngesikhathi socansi,
– Kunciphisa imizwa yokungazethembi ngenxa yezikhalazo zokuthi “isitho sangasese sowesifazane sizizwa sikhululekile” ngemva kokubeletha.
Abanye besifazane babika ukwaneliseka okukhulu ngokocansi ngemva kokuzijwayeza njalo ukuzivocavoca kwe-Kegel, kokubili bona kanye nabalingani babo. Kodwa-ke, ukwaneliseka ngokocansi kuthonywa izici eziningi—ukuxhumana, inhlalakahle engokomzwelo, ama-hormone, kanye nezinye izimo zempilo—ngakho ama-Kegel akuyona yodwa into ebangela lokhu, kodwa angaba yingxenye esekelayo enenjongo.
5. Kusiza Ukunciphisa Ubuhlungu Be-Pelvic Futhi Kusekela Ukuqina Komzimba
Imisipha yephansi le-pelvic isebenza ndawonye nemisipha yesisu esijulile, umhlane ongezansi, kanye ne-diaphragm ukuze kugcinwe ukuqina komzimba. Kwabanye besifazane, ubuthakathaka bemisipha yephansi le-pelvic bungabangela ubuhlungu obuphansi emhlane noma umuzwa wokungazinzi endaweni engaphakathi.
Ukuzivocavoca kwe-Kegel, uma kwenziwa ngendlela efanele nelinganiselayo (ukufinyela kulandelwe ukuphumula), kungasekela ukuqina kwe-pelvic kanye nokuma kwayo. Kodwa-ke, kubalulekile ukuqaphela: akubona bonke ubuhlungu be-pelvic obubangelwa ubuthakathaka. Amanye amacala empeleni ahlobene nemisipha ye-pelvic eqinile kakhulu (hypertonic), edinga indlela ehlukile futhi edinga ukuhlolwa kochwepheshe bezempilo.
6. Isekela Impilo Yokuzala Ngesikhathi Sokuya Esikhathini ... Sokuya Esikhathini Sokuya Esikhathi Sokuya Esikhathi Sokuya Esikhathi Sokuya Esikhathi Sokuya Esikhathi Sokuya Esikhathi Sokuya Esikhathi Sokuya
Ukunqamuka kokuya esikhathini kubangela ukwehla kwe-estrogen, okuthinta izicubu zesitho sangasese sowesifazane kanye nemisipha yesitho sangasese sowesifazane. Abesifazane abaningi babhekana nokoma kwesitho sangasese sowesifazane, ukuncipha kokunwebeka, noma izinkinga zokulawula umchamo. Phakathi nalesi sigaba, ukuzivocavoca kwe-Kegel kungaba isu elilula lokugcina amandla emisipha yesitho sangasese sowesifazane nokunciphisa izimpawu ezikhathazayo.
Ukuzivocavoca njalo kusiza nokugcina izinga lempilo, ikakhulukazi kwabesifazane abafuna ukuhlala bematasa ngaphandle kokwesaba ukuvuza komchamo.
Indlela Yokwenza Ukuzivocavoca Kwe-Kegel Ngokufanele
Ukuze uthole izinzuzo ezinhle kakhulu, ukuzivocavoca kumele kuqondiswe ngqo. Nazi ezinye zezinyathelo eziyisisekelo ezivame ukunconywa:
1. Thola imisipha efanele: Zicabange ubambe umchamo bese ubambe i-fart ngesikhathi esifanayo. Imisipha iyafinyela yimisipha yakho yaphansi kwe-pelvic.
Qaphela: Ungenzi "ukubamba umchamo ngenkathi uchama" kube umkhuba ojwayelekile, ngoba kungandisa ingozi yokuphazamiseka kwesinye.
2. Isimo esikhululekile: Abaqalayo bangaqala ukulala phansi amadolo abo agobile. Uma sebekhululekile, ukuzivocavoca kungenziwa behleli noma bemile.
3. Finyelela bese ubamba: Qinisa imisipha yakho yaphansi kwe-pelvic imizuzwana emi-3-5.
4. Ukuphumula: Khulula ukufinyela imizuzwana emi-3-5. Ukuphumula kubaluleke njengokuncipha.
5. Phinda: Yenza izikhathi eziyi-10 esimisweni esisodwa, bese uhlose izikhathi ezingu-2-3 ngosuku.
Ngokuhamba kwesikhathi, isikhathi sokubamba singandiswa sibe yimizuzwana eyi-10, kuye ngokuthi unamandla angakanani. Qiniseka ukuthi awubambeli umoya wakho, futhi ugweme ukuqinisa kakhulu imisipha yesisu, ithanga, noma izinqe. Gxila emisipheni yakho yaphansi kwe-pelvic.
Kudingeka Nini Ukubonisana?
Ukuzivocavoca kwe-Kegel ngokuvamile kuphephile, kodwa ukubonisana kuyanconywa uma:
– Ukuvuza komchamo akuthuthuki ngemva kwamasonto angu-8-12 okuzivocavoca njalo,
– Kubuhlungu lapho kwenziwa ukuzivocavoca,
– Kuvela umuzwa wokuvaleka noma iqhubu esithweni sangasese sowesifazane (okusolwa ukuthi siyaqhubeka nokuwa),
– Unenkinga yokuthola imisipha efanele,
– Unomlando wokuhlinzwa kwe-pelvic noma izimo ezithile zezokwelapha.
Udokotela wezokwelapha umzimba wabesifazane (udokotela wezokwelapha umzimba phansi kwe-pelvic) angasiza ekufundiseni amasu anembile futhi athuthukise uhlelo lokuzivocavoca oluhambisana nezidingo zakho.
Isiphetho
Ukuzivocavoca nge-Kegel kuyindlela elula kodwa ephumelelayo yokusekela impilo yokuzala yabesifazane. Izinzuzo zabo zifaka phakathi ukulawulwa okungcono kwesinyi, ukululama ngemva kokubeletha, ukuvimbela ukwehla kwezitho zesitho sesinqe, ukusebenza kahle kocansi, kanye nokusekelwa kwempilo yokunqamuka kokuya esikhathini. Isihluthulelo sempumelelo sisekuhambisaneni kanye nobuchwepheshe obufanele. Ngokwenza ukuzivocavoca nge-Kegel kube inqubo yansuku zonke, abesifazane bangagcina ukusebenza okuqinile, okukhululekile, nokunempilo kwesinqe sesinqe kukho konke ukuphila kwabo.
