Ubuthakathaka bemisipha ye-pelvic

Kunezinkinga ezingavamile ngaso sonke isikhathi ukuxoxa nodokotela. Noma kunjalo eziningi zazo zingavinjelwa kalula. Izinkinga eziningi zezempilo zingagwenywa ngaphandle kokwelashwa okunzima - ngokumane ubheke ukuthi kungabangela izinkinga zesikhathi esizayo futhi ziqede kusengaphambili izindlela ezilula futhi ezifinyelelekayo. Ubuthakathaka bemisipha yomzimba kanye nokuzivocavoca ukuqeda inkinga - isihloko sesihloko.

Enye yezinkinga ezinjengaleyo ubuthakathaka bemisipha ye-pelvic floor - nayo ibizwa ngokuthi imisipha ejulile. Lezi zinhlanzi zizungezile ubulili, ukuvulwa komuntu kanye nokugqoka futhi ndawonye kudala ipuleti enamandla yemisipha enezinhlaka ezintathu. Okujulile kunazo zonke izidumbu eziphakamisa i-anus. Ukusika, kunciphisa isibani se-rectum ne-vagin, futhi uvale nezikhala zobulili. Ebuseduze kungukuthi okuthiwa i-urogenital diaphragm, lapho i-vagin kanye ne-urethra kudlula ngayo, ivalwe isisipha esiyindilinga - i-sphincter ye-urethra. Futhi, ekugcineni, engxenyeni yangaphandle, ngaphansi kwesikhumba, kunemisipha emine, "owaziwa" kakhulu yiyo i-sphincter ye-anus ne-bulbous cavernous muscle. Lokhu okubaluleke kakhulu ekuphileni okuseduze - kungukunciphisa okungena emnyango wesifazane. Iqiniso lokuthi lezi zinhlanzi ngezinye izikhathi azibalulekanga kangako owesifazane kunesisindo esiyisisekelo, isisulu somzimba, sacaca ngisho nasendulo. Ngesikhathi esifanayo, izivivinyo zokuqala zavela eMpumalanga ngenjongo yokuthuthukiswa kwazo. Okokuqala, ukwethula izinzwa ezintsha, ezizwakalayo ezinhlotsheni zobulili, bese zicacile. ukuthi ukuqeqeshwa okunjalo kusasiza ekuthwaleni nasekubelethaneni kalula, ukubuyisela impilo ngokushesha ngemuva kokubeletha.

Kukhokhwa umsila ...

Ucwaningo lwezokwelapha lwanamuhla luqinisekisile ukuhlakanipha kwasekuqaleni kweMpumalanga: Ukuzivocavoca obuseduze kusiza kokubili ngesikhathi sokukhulelwa nangemva kwalokho. Imisipha enamandla ye-pelvic iphinde ibe negalelo ekuthwaleni okuvamile kwengane - kuba kubo ukuthi isisu esakhulayo sowesifazane okhulelwe sihlala. Kakhulu kunalokho, lapho kuqhubeka khona ukucindezela obusondelene, futhi uma ungahambi ukuqinisa kwabo ngisho nangaphambi kokukhulelwe, ezinyangeni zokugcina zokukhulelwa futhi emva kokubeletha izintuthwane ezibuthakathaka futhi ezithambile zingadala izinkinga eziningi. Okuvame kakhulu ukungahambi kahle ngenxa yobuthakathaka be-sphincter ye-urethra. Ngaphezu kwalokho, ukuthuthukiswa okuhle kwemisipha ejulile kwenza kube lula ukuhamba kwengane ngokusebenzisa i-canal yokuzalwa - noma kunjalo, konke kulungile ekulinganiseni: ukuxilongwa ngokweqile, imisipha enamandla ingase ilahlekelwe ukuqina okudingekayo, futhi ngesikhathi sokubeletha lokhu kungaholela ekuqhekekeni. Okwokuqala (futhi okwamanje awusasebenzi!) Uhlelo lwesayensi lwezokuzivocavoca obuseduze lwasungulwa eminyakeni engama-60 eyedlule - ngo-1950 - Isazi sezinzwa saseMelika u-Arnold Kegel. Kusukela ngaleso sikhathi, "ama-gymnastics for Kegel", "Kegel complex", "Kegel umzimba" (ngezinye izikhathi "sinquma" kuKegl, ngakho-ke ukuzivivinya kuthiwa ngezinye izikhathi ngokuthi "izikhonkwane") kunconywa odokotela emhlabeni jikelele.

Uzoqala kuphi?

Isivivinyo sokuqala ngaphambi kokuqala kokuqeqeshwa ukuzimisela ukuthi kungenzeka ukuthi uzizwe unesisindo somzimba obuseduze.Ukuhlola omunye umuntu kungase kubonakale kunesidingo: zama ukuyeka ukuvota lapho uvakashela indlu yangasese. Ngokuvamile, akukho lutho oluyinkimbinkimbi - kodwa phawula ukuthi yimiphi imisipha okufanele uyenze ngayo lokhu Uma, kanye nemisipha yomzimba we-pelvic, kokubili izingxabano zesisu nezisisu ziyahlukumeza, uma umuntu kudingeka ahlukane kuzo zonke izikhumba ezincane, umuntu kufanele aqale asebenze emisipha esondelene nabo bonke abanye. zama nemizamo ize ukuyeka ukuchama uphumule "extra" imisipha Khona-ke, uma ufika kule yalokho, futhi imisipha esitezi okhalo uyozizwa esishubile futhi azehlukanise, bawe ngokukhululekile, at intando -. ungakwazi udlulele ukuqeqeshwa langempela.

Ukungafani

Lokhu, ngaphezu kwakho konke, izifo ezihlukahlukene zesifo somzimba - ukuguguleka komlomo wesibeletho, ama-cysts, ukuvuvukala, kanye nezifo zesisu nesisu. Ngokuvamile, ngaphambi kokuqala kokuzivocavoca kungcono ukuxhumana nodokotela wezinkinga zegazi bese unquma ukuthi yimiphi imithwalo nemithwalo yokuzivocavoca ongayisebenzisa, futhi okufanele ilahlwe.

Yinkimbinkimbi yakho

1. Qala ngokuhlukumeza komzimba wemisipha yegundane lomzimba (kuze kube ngu-10 imizuzwana ngayinye) ngokunyuka kancane kancane ekusebenzeni komzimba. Ngeviki lokuqala - kuze kube ngu-10 ukunciphisa ngochungechunge, isidingo sesibili nesilandelayo ukwandisa inani lokunciphisa. Usuku ngalunye, udinga ukwenza uchungechunge olunjalo lokuqeqeshwa, ekupheleni kwenyanga inani lokusikeka kwabesifazane abakhulelwe lingakhuphuka libe ngu-25 (ngaphandle kokuphazamiseka okukhulu!).

2. Ukwakha kabusha okunye, okungahambisani nokuthuthukiswa kobulili, kuncoma ukuqeqesha ngemishini yokuzivocavoca ngesisu (isibonelo, amabhola athengiswa ezitolo zezimpahla eziseduze). Kodwa-ke, ngezinhloso zezokwelapha - ukuqinisa imisipha ngaphambi kokukhulelwa nokuphumula emva kokubeletha - abanjalo abafanisi ngokuvamile abadingekile. Nakuba isinqumo sokugcina senziwa udokotela, ngokusekelwe esimweni esiphezulu semisipha ye-pelvic. Kulokhu, ngisho nesezici ezikhethekile zokwelapha - i-perineometer. Inzwa yale divayisi ifakwa ngaphakathi kwesiswini, futhi ngamandla okuchotshozwa kwemisipha yomzimba wesifazane udokotela angathola isiphetho esinembile mayelana nesidingo nokuphumelela kokuqeqeshwa okuqhubekayo.

3. Ngaphezu kwalokho, odokotela banelinye ithuba lokuthinta isisu se-vaginal - izimo zokuphefumula, lapho imisipha esondelene nayo ivuselelwa ukukhishwa kwamandla kagesi. Imvamisa yezinhlangothi, ubude benkambiso neminye imingcele kulokhu kukhethwe ngabanye, ngokucabangela izici zenyama, ukuqina, ukuzwela. Inqubo enjalo inhle ngoba ikuvumela ukuba ukhombe ngokuqondile leyo misipha elala ngemuva kwabanye ekuthuthukiseni - isibonelo, ngenxa yezinto eziyingqayizivele yombono wemisipha, okuholela ekusebenziseni okujwayelekile hhayi ngamaqembu emisipha.

4. Ngemva kokuba imisipha esondelene nayo iqeqeshelwe ngokwanele ukucindezela, futhi ukulawula kwabo ngeke kubangele ubunzima, singaqhubeka nesigaba esilandelayo - ukuzivocavoca umzimba. Kuzobalulekile ukucindezela kancane (njengokwe-defecation) nokuzama ukuqondisa umzamo phansi, ukushintsha ukucindezela okunjalo ngokucindezela kakade okugcwalisiwe. Ngaphezu kwalokho, ngaphezu kokuhlukunyezwa endaweni yangasese, kufanele futhi kuvezwe ukucindezeleka komshini wesisu kanye nokuphumula okuncane kwe-sphincter yesilwane. Ungacindezeli kanzima! Ngokuvamile, nge-vumbudginge, umzamo awuwona ukuphela ngokwawo, kodwa indlela eya empilweni, engadingeki iphuthumiswe. Kungcono ukwenza ukuphindaphinda okuphindaphindiwe kokusebenza kunomunye oqinile.

Kegel futhi

♦ Ku-gymnastics ye-classic ngokusho kukaKegel, ukuvivinya umzimba akugcini ukucindezelwa noma ukuhlunga - lezi yizinqubo eziyisisekelo kuphela, okuhlanganiswa kuzo izinhlanganisela ezihlukahlukene. Isibonelo, ukucindezela akukwenziwa ngokungazelelwe, kodwa kancane kancane, ngokulibaziseka isikhathi esithile. Okokuqala, ukwandisa kancane kancane ukucindezeleka kwemisipha kuze kube sezingeni eliphezulu, kancane kancane ubalekele abathathu (kungcono ukubala imizuzwana hhayi "eyodwa, emibili, emithathu ..." - ungashesha futhi - kodwa "amashumi amabili nambili, amashumi amabili nambili, amashumi amabili nambili. .. "futhi ekuqaleni ukuqapha ukubala kusitophuwashi), bese uphumule kancane. Ngokuhamba kwesikhathi, ukugcinwa kwanda kumasekhondi angu-5, kwabesifazane abaqeqeshwe kahle - kufika kumasekhondi angu-20. Uma ukukhathala kuzwakala futhi imisipha "ingalaleli," ayifuni ukuphumula - udinga ukuphumula imizuzwana embalwa, bese uphinda umsebenzi: ukulawula okubuthakathaka kungumphumela wokungaqeqeshwa, akufanele uzame "ukuphula" umzimba wakho, kodwa akufanele ushiye ukuqeqeshwa.

♦ Ngemuva kokuthola ukucindezeleka ngokulibaziseka, ungaqhubeka nokusebenza okulandelayo - "i-elevator", lapho "ukuphakamisa" kukhula kancane kancane emizamweni yokucindezela. "Esitezi sokuqala" imisipha ihamba kancane futhi ibanjwe, ngokuya kwempilo, imizuzwana engu-2-5, bese ilandela "ukukhuphuka esiteji sesibili" - ukunyuka okukhulayo, ukubambezeleka okusha - ngakho konke "kuphakeme" kuze kube sekupheleni. , umuntu "uvuka" kuphela "esitezi sesine", nomunye umuntu - "okwesishiyagalombili", ngisho "nesishiyagalolunye." Nokho, lapha umphumela obalulekile akuyona "ukuphakama kokuphakama," kodwa ukushelela kwayo, ukungabi khona kwe "jerks" ebukhali ekunciphiseni kanye nesikhathi sokudonswa "phansi" ngayinye. "Ukuhlaselwa" kufanele futhi kwenzeke ngokushelelayo, ngokulibaziseka "phansi" - ukuphumula okubukhali, "ukuwa", kubonisa ukuqeqeshwa okubuthakathaka kwemisipha.

♦ Ngaphandle kokunciphisa kancane kwemisipha yomzimba, ukuvinjelwa okusheshayo kusetshenziselwa ukuvivinya umzimba kaKegel, lapho ukuhlukumezeka nokuphumula kufanele kwenzeke ngokushesha ngangokunokwenzeka, "ukuxosha." Yebo, baqedela izivivinyo eziyisisekelo ngezikhathi ezijwayelekile zokuphuma-inothi ukuthi bakhulelwe, ikakhulukazi ezikhathini ezizayo ayinconywa, kepha uma ulungiselela ukukhulelwa (futhi eselulekweni futhi ngaphansi kokuqondiswa udokotela - ukulungiselela ukubeletha ezinkathini zakuqala) zifanelekile futhi ziwusizo.

♦ Ngokuvamile, izakhi ze-Kegel ziqala ngezinye izindlela zokuphambana okuncane, izinhlangothi ezifanayo kanye nama-ejections izikhathi ezingu-5 ngosuku, futhi zikhuphuke izikhathi ezingu-25 ngokuphindaphindiwe. Inkimbinkimbi enjalo ingenziwa kunoma yikuphi isikhundla futhi kuphi - okungenani edeskini, ngisho nalapho uhamba. Kungcono ukuhlala phansi noma ukulala phansi ekuthuthukiseni "i-elevator" - kuyoba lula ukulawula ukuphefumula Phakathi nayo yonke imidanso yokuzivocavoca okudingekayo ukuze uzame ukuphefumula kahle, ngaphandle kokulibaziseka nezinkinga, kodwa ukuhlanganisa ukuqhuma okushelelekile nokuphefumula, isibonelo, ukuhamba kungaba nzima kakhulu .

♦ Kukhona uhlobo "lokuzivocavoca okuphefumulayo" ekuzivocavoca kwe-Kegel kanye nokuzivocavoca, ngaphandle kokuhlukumeza kwemisipha yomzimba, ukuphefumula kuyenziwa futhi, cishe imizuzu emibili ukucindezeleka nokuphumula kwemisipha ye-vagin kanye ne-anal sphincter kanye nokubusa okuphefumula okulandelayo kuhamba ngokushesha: ukuphefumula, ukuphefumula, kulandelwa ukuhlukumeza kwamasipha kanye nokuphuza ukuphuma kwe-exhalation - ukuphumula kwemisipha yesisu, ukuvuthwa kwemisipha ye-sphincter, ugqozi - ukuphumula kwazo zonke imisipha, ukuphefumula, ukubamba umoya - ukuphindaphinda i-gt;

♦ Yiqiniso, ukuzivocavoca obuseduze ezinhlobonhlobo zayo zokuqeqesha imisipha yokukhulelwa nokubeletha akukhathali. Kunezivivinyo ezihlukahlukene eziqondene ngqo nokuqina komama, okuhlanganisa ukuthuthukisa imisipha yekhanda, izinqulu, izibeletho kanye nesinqe - nazo zithatha ngokuqondile ekuzalweni kwendoda encane. Kodwa-ke, iningi lalezi zenzo zokuzivocavoca liye laziwa kakhulu yizintatheli zokubonisana kwabesifazane, ngakho-ke akulula ukuthola okuyizinto eziyinkimbinkimbi, kodwa ukuvivinya umzimba okuncane akukaze kudonwe kabanzi odokotela abaningi. Noma kunjalo, kubalulekile ukubonisana nabo ngale ndaba - umsebenzi we-amateur ungaba yingozi kakhulu, ikakhulukazi ezimweni eziyinkimbinkimbi zokukhulelwa, ingozi yokuphazanyiswa ngaphambi kwesikhathi.

Futhi ukubhusa?

Konke okubalwe ngenhla kusebenza ku-mass crotch massage, okuvame ukululekwa ukuba kwenziwe kanye ne-gymnastics esondelene nayo. Imibono yabodokotela ngalolu daba ihlukaniswe yaba yizinto eziphambene ngokuphelele: abanye bayeluleka ukuqala ukusikhipha ukuze kuvikelwe amakhefu (ikakhulukazi kwabesifazane ababeletha hhayi okokuqala, ngisho nangaphezulu uma ukuzalwa kokuqala kunzima) kusukela emavikini okuqala kuze kube sekupheleni kokukhulelwa. Ezinye ziphikisana ngokumelene nenqubo enjalo ngenxa yobungozi bezinkinga ezihlukahlukene, kusukela ekuthelelekeni emzimbeni ukuze kutholakale ukungena emzimbeni ukuze kuphucwe amafutha. Ngenxa yalokho, iningi labesifazane benza izinqumo zabo. Futhi uma kukhona ingozi yezinkinga - mhlawumbe akufanele usengozini impilo yakho, ngaphandle kweyakho kuphela, kodwa nengane yakho? Zicabange wena, zikhethele ukuthi ungoma kanjani ingoma edumile ...