Zintoni izivivinyo zeKegel kwaye zezantoni?

Umgangatho we-pelvic wenziwe ngothotho lwezihlunu kunye nemisipha evala kwisisu esisemazantsi. Umsebenzi wayo Xhasa amalungu esinqe (isinyi, urethra, isibeleko kunye ne-rectum) kwaye zigcine zikwimeko efanelekileyo kuba ukusebenza kwazo kuxhomekeke kuyo.

Umgangatho wethu we-pelvic awusosakhiwo esiqinileyo kodwa uyalungelelanisa nentshukumo yethu kunye notshintsho lwasemva kokugcina uxinzelelo olwaneleyo olugcina amalungu e-pelvic. Ukuba umgangatho we-pelvic ubuthathaka, amalungu kunye nolwakhiwo olulixhasayo luyehla kwaye umsebenzi walo utshintshiwe. Oku kunokubangela iingxaki ezinje ngokuchama okanye ukungasebenzi emathunjini, ukubola (ukuwa kwamalungu esisu), iintlungu zomqolo okanye ukungasebenzi kakuhle ngokwesondo.

Umgangatho we-pelvic ubuthathaka njengoko sikhula, kunye nokuzuza ubunzima, emva kotyando lwabasetyhini okanye iprotate emadodeni. Kwakhona ngexesha lokukhulelwa, ngakumbi kwiiveki zokugqibela, ukubeleka kunye nasemva kokubeleka kuba kunjalo iimeko ezibandakanya umzamo omkhulu wezihlunu zesini sabasetyhini, ezinokuphulukana nethoni kunye nokuqina.

Zininzi iindlela zokuzilolonga esinokuthi sizenze ukuze sigcine umgangatho wethu we-pelvic ukwimo efanelekileyo, njengokudanisa esiswini okanye i-gymnastics yokunyanzelwa. Nangona kunjalo,  ezaziwayo nezinconyelwe ziingcali zempilo zihlala ziindlela ezaziwayo zeKegel. 

Zintoni izivivinyo zeKegel kwaye zezantoni?

Ukuzivocavoca kukaKegel ngokusisiseko kubandakanya isivumelwano kunye nokuphumla kwezihlunu zeplavic. Babizwa ngegama likaArnold Kegel, ugqirha wezifo zabasetyhini owathi emva phaya ngee-40 waqalisa ukubancoma ukuthintela iingxaki zokungabinamchamo emva kokubeleka. Le mithambo Ziyaboniswa kubo bobabini abantu besini kwaye, ezenziwa rhoqo kwaye ngokuchanekileyo, ziyakwazi ukomeleza izihlunu ze-pelvic ukunceda ukulawula ukuvuza komchamo kunye nokungasebenzi kakuhle komva. Ukongeza, le mithambo iphucula ukunkcenkceshela kwendawo e-anal kunye ne-rectal, oko kunceda ukugcina ii-hemorrhoids zisendaweni. Ukonyuka kwethoni yemisipha kuchaphazela nelungu lobufazi kunye nomgangatho wokwabelana ngesondo, isenza ukuba kube lula kubantu basetyhini ukufikelela kwi-orgasm. Emadodeni banokunceda ekulawuleni ukunyuka kwexesha ngaphambi kwexesha kwaye bayacetyiswa ngakumbi emva kotyando lweprostate.

Ngokuzilolonga kukaKegel sisebenza kwimisipha yangaphakathi ukuze ukwenziwa kwayo kungafuneki nentshukumo ebonakalayo yomzimba kwaye singazenza nakweyiphi na indawo nakwisikhundla (uhleli, ubukele umabonwakude, ufunda, usebenza kwikhompyuter, uqhuba…).

Uyenza njani imithambo kaKegel ngokuchanekileyo?

Ukuze uzenze ngokuchanekileyo kufuneka ube nesinyi esingenanto kwaye uphefumle ngesiqhelo (awudingi ukurhoxa ngesithintelo ngasinye kwaye uphefumle xa uphumle). Ukuzivocavoca kuqulethe isivumelwano semisipha ye-pelvic, ebambe malunga nemizuzwana elishumi kwaye uphumle enye elishumi. Ekuqaleni ungaqala kwimizuzwana engephi kwaye ukonyuse kancinci ufikelele kwimizuzwana elishumi. Kubalulekile ukuba usebenze kuphela kwimisipha ye-pelvic kwaye isisu, iimpundu okanye imilenze ayingqinelani.

Ukuba awuqinisekanga ukuba zeziphi izihlunu oza kuzisayina kwaye uphumle kukho amaqhinga okukuchonga.

Kuqala cinga ukuba uchama kwaye ufuna ukunqanda ukuhamba komchamo, kodwa khumbula oko akufuneki wenze umthambo ngelixa uchama Ukwenza njalo ngokuqhubekayo kunokuba neziphumo ezibi kumgangatho wakho we-pelvic kwaye konakalise isinyi sakho okanye izintso. Kwakhona cinga ukuba unayo igesi okanye umnqweno wokuzikhupha kwaye ufuna ukuwuqulatha. Ngoku zama ukucinga ukuba unomchamo kunye negesi ngaxeshanye.

Ukuba awukaqiniseki ukuba uzenza ngokuchanekileyo, faka umnwe ococekileyo kwilungu lobufazi bakho kwaye uzame ukwenza iKegel. Ukuba uziva uxinzelelo kumnwe wakho, usendleleni elungileyo.

Ukuzivocavoca kweKegel kuyasebenza xa kwenziwe ngokungaguquguqukiyo nangokuchanekileyo. Zama ukwenza iseti yeshumi, kathathu ngemini. Kuqala kungabiza imali encinci, kodwa ungaqala ngokuzivocavoca umzimba kancinci kwaye ukonyuke kancinci. Yintoni egqithisile Ungazibandakanya ngokuthe ngcembe kulungelelwaniso lwakho lwemihla ngemihla, kuba ngokungafuni ntshukumo ebonakalayo ungazenza phantse kuyo nayiphi na indawo okanye imeko. Eyona nto ibaluleke kakhulu kukuba uhlala unabo.