Zochita za Kegel - kudzisamalira

Zochita za Kegel zitha kuthandiza kulimbitsa minofu pansi pa chiberekero, chikhodzodzo, ndi matumbo (matumbo akulu) kukhala olimba. Amatha kuthandiza onse amuna ndi akazi omwe ali ndi vuto ndi kutuluka kwa mkodzo kapena kuwongolera matumbo. Mutha kukhala ndi mavuto awa:

• Pamene mukukula
• Mukakhala wonenepa
• Pambuyo pa mimba ndi kubala
• Pambuyo pa opaleshoni ya amayi (akazi)
• Pambuyo pa opaleshoni ya prostate (amuna)

Anthu omwe ali ndi vuto laubongo ndi mitsempha amathanso kukhala ndi vuto ndi kutuluka kwa mkodzo kapena kuwongolera matumbo.

Zochita za Kegel zitha kuchitika nthawi iliyonse yomwe mwakhala kapena mukugona. Mutha kuzichita mukamadya, mutakhala pa desiki yanu, mukuyendetsa galimoto, komanso mukamapuma kapena kuwonera kanema wawayilesi.

Zochita za Kegel zili ngati kudziyesa kuti muyenera kukodza ndiyeno nkuzigwira. Mumamasuka ndikukhwimitsa minofu yomwe imayendetsa mkodzo kutuluka. Ndikofunikira kupeza minofu yoyenera kuti imere.

Nthawi ina mukayenera kukodza, yambani kupita kenako siyani. Mverani minofu yanu kumaliseche (kwa akazi), chikhodzodzo, kapena chotulukira kuti zikhale zolimba ndikukwera mmwamba. Awa ndi minofu ya m'chiuno. Ngati mumawamva akumangika, mwachita zolimbitsa thupi molondola. Ntchafu zanu, minofu yanu, ndi mimba yanu ziyenera kukhala zomasuka.

Ngati simukudziwa kuti mukukulitsa minofu yoyenera:

• Tangoganizirani kuti mukuyesetsa kuti musadutse mafuta.
• Akazi: Ikani chala kumaliseche kwanu. Limbikitsani minofu ngati kuti mukusunga mkodzo wanu, ndiye musiyeni. Muyenera kumva kuti minofu ikumangirira ndikusunthira mmwamba ndi pansi.
• Amuna: Ikani chala mu rectum yanu. Limbikitsani minofu ngati kuti mukusunga mkodzo wanu, ndiye musiyeni. Muyenera kumva kuti minofu ikumangirira ndikusunthira mmwamba ndi pansi.

Mukadziwa momwe gululi limamvera, kodi Kegel amachita zolimbitsa thupi katatu patsiku:

• Onetsetsani kuti chikhodzodzo chanu chilibe kanthu, ndiye khalani pansi kapena kugona.
• Limbikitsani minofu yanu yapakhosi. Gwirani mwamphamvu ndikuwerenga masekondi 3 mpaka 5.
• Pumulani minofu ndikuwerenga masekondi 3 mpaka 5.
• Bwerezani nthawi 10, katatu patsiku (m'mawa, masana, ndi usiku).

Pumirani kwambiri ndikupumula thupi lanu mukamachita izi. Onetsetsani kuti simukulimbitsa minofu yanu yam'mimba, ntchafu, matako, kapena chifuwa.

Pambuyo pa masabata 4 mpaka 6, muyenera kumva bwino ndikukhala ndi zisonyezo zochepa. Pitirizani kuchita masewera olimbitsa thupi, koma musawonjezere kuchuluka kwa zomwe mumachita. Kuchulukitsa kumatha kubweretsa mavuto mukakodza kapena kusuntha matumbo.

Zolemba zina za chenjezo:

• Mukaphunzira momwe mungachitire izi, musamayeseze masewera olimbitsa thupi a Kegel nthawi yomweyo mukakodza kawiri kuposa pamwezi. Kuchita masewera olimbitsa thupi mukamakodza kumatha kufooketsa minofu ya m'chiuno pakapita nthawi kapena kuwononga chikhodzodzo ndi impso.
• Kwa amayi, kuchita masewera olimbitsa thupi a Kegel molakwika kapena ndi mphamvu yochulukirapo kumatha kupangitsa kuti minofu ya abambo ilimbe kwambiri. Izi zitha kupweteketsa nthawi yogonana.
• Kusadziletsa kumabwerera ngati mutasiya kuchita izi. Mukangoyamba kuzichita, mungafunike kuzichita kwa moyo wanu wonse.
• Zitha kutenga miyezi ingapo kuti kusadziletsa kumachepa mukayamba kuchita izi.

Itanani omwe akukuthandizani ngati simukutsimikiza kuti mukuchita Kegel mochita bwino. Wopereka chithandizo wanu amatha kuwona ngati mukuchita bwino. Mutha kutumizidwa kwa wochita masewera olimbitsa thupi yemwe amachita masewera olimbitsa thupi m'chiuno.

Zochita zolimbitsa thupi; Zochita zapansi

Goetz LL, Klausner AP, Cardenas DD. Kulephera kwa chikhodzodzo. Mu: Cifu DX, mkonzi. Mankhwala a Braddom Physical and Rehabilitation. 5th ed. Zowonjezera; 2016: chap 20.

Watsopano DK, Burgio KL. Kusamalira mosamala kwamikodzo osagwiritsika ntchito: magwiridwe antchito am'miyendo ndi m'chiuno komanso zida za urethral ndi m'chiuno. Mu: Wein AJ, Kavoussi LR, Partin AW, Peters CA, olemba. Urology wa Campbell-Walsh. 11th ed. Philadelphia, PA: Elsevier; 2016: chap 80.

Patton S, Bassaly R. Kusadziletsa kwamikodzo. Mu: Kellerman RD, Rakel DP, olemba., Eds. Therapy Yamakono ya Conn 2019. Philadelphia, PA: Elsevier; 2019: 1081-1083.

• Kukonzekera kwa khoma lakumaliseche kwa amayi
• Kupanga kwamikodzo sphincter
• Wopanga prostatectomy
• Kusokonezeka maganizo
• Kutulutsa kwa prostate kwa transurethral
• Limbikitsani kusadziletsa
• Kusadziletsa kwamikodzo
• Kusadziletsa kwamikodzo - kuyika jekeseni
• Kusadziletsa kwamikodzo - kuyimitsidwa kwa retropubic
• Kusadziletsa kwamikodzo - tepi ya ukazi yopanda mavuto
• Kusadziletsa kwamikodzo - njira zoponyera m'mitsempha

• Multiple sclerosis - kutulutsa
• Kutulutsa kwa prostate - kutulutsa pang'ono - kutulutsa
• Radical prostatectomy - kutulutsa
• Kudziletsa catheterization - wamkazi
• Kudzipangira catheterization - wamwamuna
• Sitiroko - kumaliseche
• Kutulutsa kwa prostate kwa prostate - kutulutsa
• Zamgululi incontinence - kudzikonda chisamaliro
• Kuchita kwamitsempha kosafunikira - wamkazi - kumaliseche
• Kusadziletsa kwamkodzo - zomwe mungafunse dokotala wanu
• Mukakhala ndi vuto la kukodza mkodzo

• Matenda a Chikhodzodzo
• Kusadziletsa kwamikodzo