Ukwehluleka kwezindonga zesisu nesisu kuyingxaki evamile kulabo besifazane abaye bakhulelwa nokubeletha, bangangeni ezemidlalo futhi banesisindo somzimba esinciphile. Kwabesifazane abanjalo, isethi esikhethekile yezivivinyo zeKegel zenzelwe ukwehlisa kwesibeletho, okuhloswe ngazo ekuqiniseni imisipha yegumbi lomzimba. Ukusebenza kokuzivocavoca okukhethekile kusebenza kahle esiteji sokuqala sesifo, ngezigaba zesithathu nesine zokungabikho, ukuvivinya umzimba akusizi. Sizokhuluma ngalokho okumele kwenziwe ngokomzimba lapho isibeletho sincishiswa.
Ukwehluleka kwezindonga zesisu emva kokubeletha - ukuzivocavoca
Kubaluleke kakhulu ukuthi ukuzivivinya kukaKeelel ekutheni ukwehlisa izindonga zesibindi akudingi isikhala esikhethekile, isikhathi esiningi nesimo sengqondo. Ukuzivocavoca okukhethekile kungenziwa ukuhlala noma ukuma (ekhaya esihlalweni phambi kwe-TV, ezokuthutha). Nansi incazelo yezivivinyo:
- Ukuzivocavoca okuyinhloko ukumbamba ijet ngenkathi uchama, ngenxa yalokhu, kuzomele kwenziwe umzamo wokwelula imisipha ezungeze urethra. Okokuqala, lo msebenzi kufanele wenziwe ngesikhathi sokuvuthwa, njalo njalo lapho uhlezi endaweni ehlezi.
- Ukuncipha kwemisipha ye-pelvic ne-pelvis encane. Ukuze wenze lokhu, hlela izihluthulelo ze-pelvis encane bese uzidonsa ngaphakathi nangaphakathi, uzizwa izitho zangaphakathi ku-pelvis. Uma ufunda ukuthi ungayenza kahle kanjani kancane, kufanele uyenze ukukwenza ngokwezifiso futhi ngokushesha.
- Ukuzivocavoca ngokuchotshozwa kancane kancane kwemisipha kusuka phansi phansi, kanti ngemva kokunye ukucindezeleka kwemisipha kufanele kubambezeleke. Owesifazane kufanele abe nomuzwa wokuthi izimpande zakhe zithinteka kanjani, kuqala ezungeze isiswini, kancane kancane zihlanganisa yonke imisipha yekhanda.
- Ukuzivocavoca, ukulingisa imizamo yokukhiqiza. Kumele kwenziwe ngokushesha futhi ngokwemigomo, akukhuthazwa ukusebenzisa amandla amakhulu.
Ukuzivocavoca ngokumelene nokushiywa kwesibeletho - izimfihlo zempumelelo
Ukufeza umphumela oyifunayo, okungukuthi ukugqugquzela ukulungiswa okunokwethenjelwa kwezitho ezingxenyeni ezincane, ukuqeqeshwa kukaKegel kufanele kwenziwe njalo. Inani eliphelele lokuzivocavoca libhekwa njengokuzivocavoca nsuku zonke zokuzivocavoca kathathu ngosuku. Uma unamaviki ambalwa uzokuphoqa ukwenza imisebenzi echazwe, khona-ke iyoba umkhuba futhi, uzobaphinda kalula ngisho nalapho uhlezi kukhompyutha ehhovisi noma uqhuba imoto yakho.
Ake sibone manje ukuthi yiziphi ezinye izivivinyo noma ukuzikhandla komzimba kuzosiza ukuqinisa imisipha yegumbi lomzimba.
- Okumangalisa ukuthi, kodwa ukuhamba okuvamile kuyindlela yokuncelisa futhi yokwelapha yokukhipha isisu.
- Ukuhamba ngezinyathelo nakho kumsebenzi oyingqayizivele womzimba. Akumangalisi eJalimane, abesifazane abaningi basendaweni abagijima emgwaqweni bakhetha ukugijima ezitebhisini ezakhiweni zabo zezakhiwo. Kuvela ukuthi ngaleyo ndlela akugcini nje ukuqinisa imisipha yenhliziyo, kodwa futhi nemisipha yesitezi se-pelvic.
- Ukuvivinya umzimba ngendlela ephumelelayo ekukhipheni isibeletho kuyinto ibhayisikili. Kumele kwenziwe okulele phansi, okungenani 1 isikhathi ngosuku.
Ngingathanda futhi ukusho ukuthi abesifazane abaye babhekana nokukhulelwa kwesibeletho bangabhekana nenkinga yokwehla kwesisu. Izenzo ezingenhla zingasetshenziselwa ukuvimbela isisu ukuba singabe sehla ngemuva kokususwa kwesibeletho.
Ngakho-ke, ukuvivinya umzimba kukaKeelel kunganconywa kwabesifazane ngaphambi kokubeletha, emva kokubeletha ngisho nangemva kokususwa kwesibeletho. Ukusebenzisa njalo kuzosiza owesifazane ukuqinisa imisipha ye-pelvic, ugweme ukushiywa kwesibeletho, kalula futhi ngokushesha ukubeletha (uma kwenzeka ukukhulelwa kokukhulelwa), ususe ukungabikho komzimba, ukuvimbela ukubukeka kwama-hemorrhoids nokugcoba ukuphila kwabo obuseduze.