Kwiminyaka yama-40 yekhulu lokugqibela, ukuqeqeshwa okhethekileyo kweKegel kwabasetyhini abakhulelweyo baphuhliswa. Ingxaki eyenza uDkt. Arnold Kegel ukuba aphucule le mizimba yayiyonyango oluqhelekileyo lwezigulane ezibangelwa ukucima okungalawulwayo ngexesha lokuzala. Unyango oluphandwayo, olwenziwe ngelo xesha, aluzange lube nesiphumo esihle ngaso sonke isikhathi, kwaye uDkt Kegel wagqiba ekubeni azame ukusombulula ingxaki ngaphakathi, ekupheliseni isizathu esona sinobuthathaka besistim, esenzeka phantsi kwefuthe loxinzelelo lwe-fetal kunye noshintsho lwe-hormonal.
Ngaloo ndlela, ukuqeqeshwa kukaKegel kwabasetyhini abakhulelweyo baphuhliswa, okwenzeka ngexesha elincinci lithandwa ngabantu bamazwe amaninzi ehlabathini. Iziphumo zokuzilolonga zigqithisile zonke izinto ezilindelweyo, njengoko zenze ukuba zixazulule iingxaki ezininzi kunokuba zicinge ekuqaleni. Ukwenza i-Kegel umzimba ngexesha lokukhulelwa, unokulungisa izihlunu ze-pelvis encinci yokubeleka kwaye ugweme ukuphuka kwesisu xa udlulisa umntwana ngedaka lokuzalwa. Kwaye ukusebenza kokuzilolonga emva kokubeletha kunceda ukubuyisela umzimba ngokukhawuleza.
Kwakhona, emva kwexesha, kwafunyanwa ukuba umzimba wamaKegel awusebenzelanga kuphela ekukhulelweni, kodwa nakwiintlobo zezifo ze-genitourinary kunye neengxaki zesini. Oku kufumene kakhulu kunceda ekuthandweni kwendlela. Njengoko inani labasetyhini abenza uKegel ukukhulelwa ngexesha lokukhulelwa kwaye emva kokubeleka kwanda, ubunzima obuyinkcenkceshe lwaphuculwa, kwaye kwavela iintlobo ezahlukeneyo zovavanyo. Ngokomzekelo, ezinye izenzo zaqala ukudibaniswa ne yoga. Kunokwenzeka ukuqonda ukuguqulwa okunjalo kweendlela zeKegel zabafazi abakhulelweyo ngevidiyo, okanye phantsi kolawulo lomqeqeshi, umzekelo, kwizifundo zabasetyhini abakhulelweyo. Inguqu yokuqala yoqeqesho oluyinkimbinkimbi ilula ngokwaneleyo, kwaye ukufunda indlela yokwenza ngayo ayiyi kuba nzima. Kodwa kuyafaneleka ukunikela ingqwalasela yokuba kunye nokuphulwa komsebenzi kaKegel ngexesha lokukhulelwa kungaqatshelwa. Ngoko ke, ngaphambi kokuba uyenze, kufuneka udibane nodokotela.
I-Kegel Exercises for Women's pregnant
Ukusebenzisa uKegel ngexesha lokukhulelwa, iingcali zincoma ukuba zenzeke kwindawo ekhululekile, mhlawumbi phantsi komculo ophumayo, ukuphulaphula umzimba wakho. Musa ukuqalisa umsebenzi ngokukhawuleza, umthwalo kufuneka unyuswe ngokuthe ngcembe, njengoko imisipha iqinisa.
- Ukuqalisa kokuqala kwe-kegel kubhinqa abakhulelweyo kuqulethe ukutshintshana kunye nokuphumla kwemisipha yomgangatho weplavic. Ezi zihlunu zijikeleza i-urethra, isondo kunye ne-anus. Ngexesha lokwaphulwa kwemizimba, umzimba kufuneka ukhululeke, uphefumle. Malunga nemizuzwana eyi-10 kufuneka ugcine imisipha yakho kwisimo esiqinileyo, emva koko kufuneka ukhululeke kakuhle. Kufuneka uqalise ngama-exercises a-5, ngexesha unokufikelela kwiindlela ezi-10 ngendlela enye, unokunyusa inani leendlela. Ngokuhamba kwexesha, kunokwenzeka ukuba kube nzima ukwenza lo msebenzi, ukuxhamla imisipha ngokukhawuleza, ngexesha ngalinye ukuqinisa ukunyanzeliswa ukugcina umbane ngamasekhondi amathathu, emva koko kwakhona ukuqinisa nokugcina ingxaki. Ukunciphisa ubuninzi beemisipha, kufuneka ubencipha ngokulula kunye neepeshana ezincinane ngemizuzwana 2-3.
- Ukusetyenziswa kwesibini kukuchithwa kwesigqi kunye nokuphumla kwemisipha yomzimba. Yenziwa ngaphandle kokuphazamiseka, ukuphefumla kunjalo, umzimba ukhululekile. Unokuqala ukuzivocavoca ngezicucu ezili-10, izindlela ezi-2-3, emva koko unokwandisa inani lemisebenzi kunye nezindlela.
- Umsebenzi wesithathu unyanzelekile ukuqeqesha iisiphako zesini. Oku kuya kufuna ukuba ingqwalasela ethile ingqalelo. Imisipha yomfazi ingabonakaliswa ngendlela yesikhumbulu esineendandatho. Umsebenzi uquka ukutshintshwa kokunciphisa kwala makhonkco, kwaye emva kokunciphisa nganye kubalulekile ukuba ubambe i-voltage imizuzwana 2-3, ngoko uphakame phezulu, uthathe iindandatho ezilandelayo. Ukuze kube lula ukuboniswa komsebenzi, iingcali ziphakamisa ukubonisa ukuphakanyiswa kwi-elevator yesakhiwo esinezakhiwo ezininzi. Emva kokuba ufikelele kumgca ophezulu, kufuneka ukhululeke imisipha yakho ngokufanelekileyo, ubeke umva kwindandatho nganye. Emva kokugqiba umjikelezo "wokuphakamisa" kunye "nokuzala" izihlunu zikhululekile ngokupheleleyo.
- Umzimba wesine uququzeleleke ngokuthe xaxa ukuxhamla izihlunu ezijikeleze i-urethra, isondo kunye ne-anus. Emva kokuqhawulwa kwezihlunu, kufuneka uzikhulule kwi-oda elandelelanayo - kuqala ukhulule izihlunu ze-anus, ngoko umfazi kunye ne-urethra. Ukunciphisa nokuphumula kufuneka kube lula, i-wavy.
- Uqeqesho olulandelayo lweKegel lwabafazi abakhulelweyo luyimfuneko ukulungiselela izihlunu ngexesha lobasebenzi ngexesha lobasebenzi. Ubunzima bokuqhuba lo msebenzi kufuneka kuvunyelwane ngokwahlukileyo nogqirha. Emva kokuthobela nasiphi na isikhundla esilungeleyo somsebenzi, umntu kufuneka ahlaziye izihlunu zeplasvic kunye noxinzelelo oluncinane, ngelixa enganciphisi
imisipha. Ukuzivocavoca kufuneka kwenziwe ngokucophelela, ngaphandle koxinzelelo olungenakucingeka. Iimpawu zincinci kwaye zibambe kule ndawo malunga nemizuzwana emihlanu. Emva koko, ukuphumla kunye nokuphambana kwezihlunu zilandela. Ukuzivocavoca kwenziwa emva kwentsuku emva kokukhishwa kwesisu.
Ukufunda ubunzima bokuzilolonga uKegel ngexesha lokukhulelwa lunokuthi kwaye kunye noncedo lwevidiyo, oluqulethe iingxoxo zeengcali. Kodwa, njengokuba umdali wezandla zibonisa, ukuphunyezwa okufanelekileyo akudingeki ukuba uhambelane neziphakamiso, kodwa okokuqala ukuba ufunde indlela yokuziva nokulawula izihlunu zakho. Oku kubaluleke ngakumbi kunokuba uphazamise imisipha kwaye ubenze beqine, kuba injongo yokuzivocavoca ichanekile ukuphuhlisa ukuguquguquka nokulawula umzimba wakho.
Ukuqhuba ukuqeqeshwa kweKegel ngexesha lokukhulelwa, ungasindisa kwiingxaki ezininzi ngexesha lokubeleka kunye nokubuyisela emva kokuphuma, ugcine ukuxakaniswa kwezihlunu ze-pelvis encinci. Kwimichiza yesintu yanamhlanje, le nkathazo idlalwa ngaphambili kwaye emva kokukhulelwa, njengeprophylaxis kunye nokonyango olongezelelweyo kwizifo ezininzi.