Zochita Pansi pa Pansi Pakati Pathupi: Momwe, Nthawi Yomwe Mungachitire

Zamkati

• Momwe mungadziwire kuti ndi minofu iti yomwe mungachite
• Momwe mungapangire zolimbitsa thupi m'chiuno
• Nthawi ndi malo ochitira masewera olimbitsa thupi

Zochita za Kegel, zomwe zimadziwikanso kuti zolimbitsa thupi m'chiuno, zimalimbitsa minofu yomwe imathandizira chiberekero ndi chikhodzodzo, zomwe zimathandiza kuwongolera mkodzo ndikusintha kuyanjana kwapafupi. Kuyeserera izi pathupi kumathandizanso pophunzitsa kubereka kwabwino, pakafunika kukakamiza mwana kuti achoke, kuchepetsa ululu komanso nthawi yakubala.

Momwe mungadziwire kuti ndi minofu iti yomwe mungachite

Njira yabwino yodziwira momwe mungadulire moyenera ndikulowetsa chala kumaliseche ndikuyesera kufinya. Njira ina yabwino yodziwira minofu yanu ndi pamene mumayesa kuyimitsa mkodzo. Komabe, sikulimbikitsidwa kuti muyesetse kuchita izi ndi chikhodzodzo chonse chifukwa zimatha kuyambitsa mkodzo kuti ubwerere kudzera m'matumba omwe amayambitsa matenda amkodzo.

Pozindikira momwe mavutowo akuyenera kuchitidwira, munthu ayenera kuyesetsa kuti asachepetse mimba kuti asagwiritse ntchito mphamvu zowonjezera potengera mimba, kapena kutulutsa minofu kuzungulira nyerere, zomwe zingakhale zovuta kwambiri poyambirira. Mulimonsemo, a gynecologist, obstetrician kapena physiotherapist azitha kuwonetsa, pokambirana, momwe angachitire zolimbitsa thupi molondola.

Momwe mungapangire zolimbitsa thupi m'chiuno

Pofuna kulimbikitsa m'chiuno nthawi yapakati, mayi wapakati ayenera kuchita izi:

• Chotsani chikhodzodzo, kuchotsa kwathunthu pee;
• Tengani minofu yomweyo ya m'chiuno kwa masekondi 10;
• Pumulani kwa masekondi 5.

Maphunzirowa amapangidwa mozungulira pafupifupi 100 patsiku, ogawidwa m'mabuku 10 obwereza chilichonse.

Onani sitepe ndi sitepe muvidiyo yathu:

Kupita patsogolo kwa masewera olimbitsa thupi kumaphatikizapo kukulitsa nthawi ya chidule chilichonse. Chifukwa chake, nthawi iliyonse mukalumikiza minofu yanu ya m'chiuno, muyenera kuwerengera mpaka 5 kenako kupumula, ndikubwereza gawo ili kangapo ka 10 mpaka 20 motsatira.

Tizilombo tating'onoting'ono tating'onoting'ono titha kulowetsedwanso kumaliseche, komwe kuli koyenera, ndikuthandizira kulimbitsa minofu imeneyi kwambiri, kukulitsa kulimba kwa kulimbitsa thupi kulikonse.

Nthawi ndi malo ochitira masewera olimbitsa thupi

Zochita za Kegel zitha kuchitidwa pamalo aliwonse, atakhala pansi, akunama kapena kuyimirira. Komabe, ndikosavuta kuyambitsa zolimbitsa thupi mutagona miyendo yanu, ndipo pakatha masiku ochepa, mudzatha kuchita masewera olimbitsa thupi mutakhala ndi zothandizira 4, kukhala pansi kapena kuyimirira ndi miyendo yanu padera.

Mutha kuyambitsa maphunzirowa nthawi iliyonse yomwe ali ndi pakati, koma kungafunike pambuyo pa masabata 28, pomwe mayiyo ali mu trimester yachiwiri ya mimba, ndipamene amayamba kuzindikira zovuta pakuwongolera mkodzo wake ndi izi ndi nthawi yabwino kuyamba kukonzekera kubereka.

Ndikothekanso kuchita masewerawa moyanjana, zomwe zingasangalatse mkazi komanso mnzake.