Ekhaya › Imihlahlandlela › Umsipha we-PC
Imisipha yaphansi kwesinqeUyini umsipha we-PC? Ukuphi, wenzani, nokuthi ungawuqeqesha kanjani
Kubhalwe kusukela ocwaningweni olubuyekezwe ngontanga neziqondisweni zezikhungo zezokwelapha, ezibhalwe ekugcineni. Akubuyekezwanga ngudokotela. Inqubomgomo yokuhlela
Uma umthondo wakho uzizwa ubuthakathaka kunakuqala, imbangela ingase ingabi yiminyaka noma imithambo yegazi kuphela. Kungaba umsipha ongakaze uwusebenzise. Umsipha we-PC ungaqeqeshwa njengezingalo noma imilenze yakho.
Umsipha we-PC (pubococcygeus) uyingxenye yemisipha yaphansi kwesinqe, usuka ethanjeni lesinqe langaphambili uye emsileni. Kanye nemisipha ezungeze isisekelo somthondo, kucatshangwa ukuthi unomthelela ekugcineni umthondo uvukile nasekuphumeni. Njenganoma yimuphi umsipha, uba buthakathaka uma ungasetshenziswa futhi ungaqeqeshwa ngokuqinisa nokukhulula.
Umsipha we-PC ukuphi?
Umsipha we-PC ungenye yemisipha yaphansi kwesinqe esekela ingxenye engezansi yesinqe njengomcamelo olengayo. Usuka ethanjeni lesinqe langaphambili (ithambo elingaphezu kwezitho zangasese) uye emsileni, udlula phakathi kwendlela yangemuva nesisekelo somthondo. “Umsipha we-PC” uvame ukusetshenziselwa yonke imisipha yaphansi kwesinqe, ngakho ukuqeqeshwa kwe-PC kusho cishe okufanayo nokuzivocavoca kwe-Kegel.
| Umsipha | Umsebenzi oyinhloko |
|---|---|
| Pubococcygeus (PC) | Isekela imisipha yaphansi kwesinqe; maphakathi nokuqinisa |
| Ischiocavernosus | Izungeza isisekelo somthondo; isiza ukugcina igazi ngaphakathi ngesikhathi umthondo uvukile |
| Bulbospongiosus | Ifinyela ngesigqi ukuze ikhiphe isidoda ngesikhathi sokuphuma |
Umthelela wawo ekuvukeni komthondo nasekuphumeni
Umthondo uyavuka lapho igazi ligeleza kuwo futhi lihlale khona. Imisipha yaphansi kwesinqe kucatshangwa ukuthi isiza ukugcina lelo gazi kanye nesikhathi sokuphuma, futhi ukuyiqeqesha kuye kwahlolwa ezivivinyweni zokwelapha.
- Kuqhathaniswa no
- Iseluleko sendlela yokuphila kuphela
- Isixwayiso
- Ucwaningo oluncane, olwalubhekwe odokotela be-physiotherapy
- Obani
- Amadoda ane-PE yempilo yonke
- Isixwayiso
- Alikho iqembu lokuqhathanisa
Indlela yokuwuthola
- Qinisa njengokungathi ubamba umoya. Uma uzwa ukudonseka phezulu eduze kwendlela yangemuva, yilowo msipha.
- Qaphela isisekelo somthondo. Uma umthondo uphakama kancane noma isisekelo sidonseka phakathi uma uqinisa, wenza kahle.
- Hlola ngezandla zakho. Uma izinqe noma amathanga eqina, usebenzisa eminye imisipha.
Indlela yokuwuqeqesha
| Amasonto | Ukubamba | Ukuphinda |
|---|---|---|
| 1-2 | Imizuzwana emi-3-5 (khulula isikhathi esilinganayo) | 10 x kathathu ngosuku |
| 3-6 | Imizuzwana emi-5-7 | 10 x kathathu ngosuku |
| 7-12 | Imizuzwana eyi-8-10 | 10 x kathathu ngosuku |
Uma usukwazi ulele phansi, qhubekela ekuhlaleni nasekumeni. Imiyalelo yesinyathelo ngesinyathelo ikhona ekuzivocavoca kwe-Kegel kwamadoda.
Zama isibali-sikhathi se-Kegel samahhalaZama ukuqinisa umsipha we-PC lapha umzuzu owodwa. Qinisa ukhulule izikhathi eziyi-10 ngesigqi somfanekiso onyakazayo. Akukho ukubhalisa, ayikho i-app.Amaphutha avamile
- Ukubamba umoya: phefumulela ngaphandle uma uqinisa futhi uphefumulele ngaphakathi uma ukhulula.
- Ukusebenzisa izinqe noma isisu: uma umzimba wakho unyakaza ngokubonakalayo, eminye imisipha yenza umsebenzi.
- Ukukhohlwa ukukhulula: ukuphinda okukodwa kuphela kuphela ngemuva kokukhulula isikhathi esilingana nesokuqinisa.
- Ukuzijwayeza ngokumisa umchamo: kanye ukuze uthole umsipha kulungile; ungakwenzi kube ukuzivocavoca kwakho.
Imibuzo evame ukubuzwa
Umsipha we-PC ukuphi?
I-PC imele i-pubococcygeus, ingxenye yemisipha yaphansi kwesinqe esuka ethanjeni lesinqe langaphambili (pubic bone) iye emsileni (tailbone). Abantu bavame ukusebenzisa “umsipha we-PC” bechaza yonke imisipha yaphansi kwesinqe, ngakho ukuqeqeshwa kwe-PC kusho okufanayo nokuzivocavoca kwe-Kegel. Imisipha i-bulbospongiosus ne-ischiocavernosus esisekelweni somthondo nayo ihlangene nokuvuka komthondo nokuphuma.
Ngiwuqeqesha kanjani umsipha we-PC?
Donsela phakathi indlela yangemuva nesisekelo somthondo, ubambe imizuzwana emi-3 kuya kwemi-5, bese ukhulula isikhathi esilinganayo. Ukuphinda okuyishumi kwenza isethi eyodwa; hlose amasethi amathathu ngosuku bese wenyuka kancane kancane uze ubambe imizuzwana eyi-8 kuya kweyi-10. Gcina izinqe, amathanga nesisu kukhululekile futhi uqhubeke uphefumula.
Kuzothatha isikhathi esingakanani ngaphambi kokuthi ngibone umehluko?
Iningi locwaningo lalinganisa imiphumela ngemuva kwamasonto angaba ngu-12 (izinyanga ezi-3). Abantu bahluka kakhulu. Uma kungekho okushintshile ngaleso sikhathi, noma inkinga iqhubeka ikukhathaza, khuluma nodokotela wezinso nomchamo (urologist) noma udokotela wakho.
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Imithombo
- Dorey G, et al. Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. 2004;54(508):819-825. pmc.ncbi.nlm.nih.gov/articles/PMC1324914/ (kubhekwe ngo-Okthoba 2026)
- Pastore AL, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014;6(3):83-88. doaj.org/article/aea4980b10dd4dd791f1f3168656deb5 (kubhekwe ngo-Okthoba 2026)
- Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019;105(2):235-243. researchonline.jcu.edu.au/57900/ (kubhekwe ngo-Okthoba 2026)
- Mayo Clinic. Kegel exercises for men: Understand the benefits. www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/ke (kubhekwe ngo-Okthoba 2026)