Chilichonse Chimene Muyenera Kudziwa Zokhudza Zochita za Kegel Mukakhala Ndi Pakati

Zamkati

• Kodi Kegel amachita chiyani?
• Njira yoyenera kuchita Kegel ndi iti?
• Ochita masewera olimbitsa thupi a Kegel
• Ndani ayenera kuchita masewera olimbitsa thupi a Kegel?
• Ubwino ndi zoyipa za Kegels
• Kodi muyenera kuchita liti Kegel?
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ambiri a ife timadziwa Kegels monga masewera olimbitsa thupi omwe dokotala amatiuza kuti tichite titayima pamzere pa sitolo kapena titakhala pa nyali yofiira, koma zochitika zapakhosi izi zimakhala ndi malo ofunika kwambiri pazomwe mungachite tsiku lililonse mukakhala ndi pakati.

Kodi Kegel amachita chiyani?

Amatchedwa katswiri wazachipatala Arnold Kegel, izi zimatha kulimbitsa minofu ya m'chiuno, yomwe imafutukuka nthawi yapakati komanso yobereka. Ngati mwachita bwino, Kegels amatha kuchepetsa kutambasula ndikulimbitsa minofu yanu m'chiuno ndi kumaliseche.

Sherry A. Ross, MD, OB-GYN ku Providence Saint John's Health Center, akuti dokotala wanu atha kunena kuti Kegel nthawi zonse ali ndi pakati - zomwe zimakhala zomveka, makamaka popeza mumafunikira minofu yolimba kuti izithandiza panthawi yobereka ndikuthandizira kuchepetsa kubereka kusadziletsa.

Ngati uyu ndi mwana wanu woyamba, mwina simungamvetsetse gawo lalikulu la minofu imeneyi pambuyo pobereka. Koma mukangofika kumene pambuyo pobereka, posachedwa mudzazindikira kufunikira kwa minofu yanu ya m'chiuno.

Sikuti zimangothandiza ziwalo zoberekera komanso kuyang'anira chikhodzodzo ndi matumbo, Ross akuti minofu yolimba ya m'chiuno imathandizanso kuchedwetsa kapena kupewa kufalikira kwa ziwalo zam'mimba ndi zisonyezo zina.

Ndipo ngati zachitidwa moyenera komanso mobwerezabwereza, akuwonetsanso kuti mutha kupewa zizindikilo monga kupsinjika ndikulimbikitsa kusadziletsa komwe kumabwera chifukwa chobereka komanso kukalamba.

Njira yoyenera kuchita Kegel ndi iti?

Momwemonso, malo anu am'chiuno amakhala otakataka - onse amatenga mgwirizano ndikumasula - pazochitika zonse za tsiku ndi tsiku, kuyambira pansi mpaka kuyimilira olemba anthu ntchito mukamachita masewera olimbitsa thupi.

Koma mukamvetsetsa momwe mungapezere minofu yanu ya m'chiuno ndi njira zopangira Kegel, mutha kuchita izi kulikonse komanso popanda aliyense kudziwa.

Kuti muzindikire minofu yanu ya m'chiuno, Ross akuti atsatire izi:

1. Pitani kuchimbudzi.
2. Mukakodza, siyani kutsika pakati ndikusunga masekondi atatu.
3. Pumulani, kulola kuti mkodzo upitilize.
4. Bwerezani. Ngakhale zingatenge mayesero angapo kuti mupeze minofu yoyenera yolimba kapena kufinya, ngati mumamatira, mudzakhala mukutulutsa ma Kegels angapo nthawi yomweyo.

Tsopano popeza mukudziwa kuzindikira minofu yofunikayi, ndi nthawi yoti muphunzire kuphatikiza masewera olimbitsa thupi a Kegel muzomwe mumachita tsiku ndi tsiku.

Chinthu choyenera kukumbukira, monga momwe zilili ndi minofu yonse, akuti Heather Jeffcoat, DPT, mwini wa FeminaPT.com, akuyenera kukhala ndi mgwirizano wabwino komanso kupumula ndikutalikitsa. "Izi ndizofunikira makamaka popeza chiwalo cha m'chiuno chimayenera kutalikiratu nthawi yapakati komanso yobereka," akuwonjezera.

Pochita Kegels, Jeffcoat akuti aziwapanga kuyambira kumbuyo kupita kutsogolo, kutanthauza, kuchokera kumatako kupita kumaliseche. Ngati mwachita bwino, a Jeffcoat ati mudzamvanso kupendekeka pang'ono ndikumakuchepetsani pansi.

"Chiwerengero cha Kegels chomwe muyenera kuchita kuti mukhale ndi thanzi labwino chimasiyanasiyana ndipo zimadalira zinthu monga kukonzanso kuvulala, kuthana ndi kupsinjika kapena kuphulika, kapena kupweteka kwa m'chiuno," akutero a Jeffcoat.

Ngati palibe zizindikiro zakusokonekera kwapakhosi, Jeffcoat amalimbikitsa izi:

1. Mgwirizano kapena kumangitsa minofu kwa masekondi atatu.
2. Pumulani kwa masekondi atatu.
3. Chitani 2 sets 10 mpaka 15 tsiku lililonse.
4. Mosiyana ndi kusinthasintha mwachangu kwama seti awiri a 10 mpaka 15 masiku ena.

Ngati kukumbukira kuthana ndi minofu yamagetsi iyi ndi vuto, Jeffcoat akuti pali zida zama Bluetooth zomwe zingakupatseni mayankho. "Muofesi yanga, tikupangira kuti tigwiritse ntchito Attain, yomwe imapereka malingaliro owoneka bwino komanso kukondoweza kwamagetsi am'chiuno kuti muthandizire pakhungu lanu," akuwonjezera.

Ochita masewera olimbitsa thupi a Kegel

Zipangizozi zimapereka mayankho ogwira mtima a minofu yanu ya m'chiuno. Agulitseni pa intaneti:

• Pezani
• Pericoach
• Perifit

Ndani ayenera kuchita masewera olimbitsa thupi a Kegel?

Kegels ndi minofu ya m'chiuno, kotero ngati minofu iliyonse mthupi lanu, muyenera kukhala tcheru kuwalimbikitsa m'moyo wanu wonse.

Kwa amayi ambiri, kuchita Kegels panthawi yoyembekezera ndi njira yabwino komanso yothandiza kuti minofu ya m'chiuno ikhale yolimba. Komabe, Jeffcoat akuti ngati mukumva kupweteka kwa m'chiuno, m'mimba, m'chiuno, kapena kupweteka msana, kuchita Kegels kumatha kukhala chinthu chimodzi chomwe chimadyetsa ululu wanu.

“Zitsanzo za ululu wam'mimba ndi m'mimba zomwe zimapatsa mwayi mayi kuti aganizire zoyenera za Kegels ngati ali ndi zizindikiro monga kupweteka kwa chikhodzodzo (kupweteka kwa chikhodzodzo kapena interstitial cystitis), vulvodynia, vestibulodynia, vaginismus, dyspareunia kapena kugonana kowawa, kufulumira kwamikodzo ndipo / kapena pafupipafupi, endometriosis, kapena kudzimbidwa, ”akufotokoza.

Ngati mukukumana ndi izi, a Jeffcoat amalimbikitsa mwamphamvu kuti awunikidwe ndi wochita masewera olimbitsa thupi omwe angathandize kuwongolera dongosolo la chisamaliro cha amayi.

Ubwino ndi zoyipa za Kegels

Ubwino wama masewera olimbitsa thupi a Kegel, atero a Jamie Lipeles, DO, OB-GYN komanso woyambitsa Marina OB-GYN ku Marina Del Rey, akuphatikizapo:

• minofu yolimba ya m'chiuno
• kuyendetsa bwino chikhodzodzo
• kuyendetsa bwino kupewa kupezeka kwazinthu zina m'matumbo
• nyini yolimbikira, yomwe imatha kubweretsa kugonana kosangalatsa

Kuphatikiza apo, Jeffcoat akuti zomwe anthu ambiri sakudziwa ndikuti machitidwe a Kegel amathanso kuthandizira kuthandizira pambuyo pake. "Thandizo lowonjezerali ndilofunika pochepetsa zizindikiro zina monga kupweteka kwa msana," akufotokoza.

Ngakhale amayi ambiri adzapindula ndi Kegels panthawi yapakati, Jeffcoat akuti ngati mupitilizabe kugwirana ndi chiuno, zomwe amaziwona kwambiri mwa makasitomala ake a Pilates, mutha kukhala ndi zizindikilo zoyipa monga kupweteka kwa m'chiuno kapena m'mimba. "Tiyenera kukhala olimba komanso kumasula ndi kutalikitsa minofu yathu kuti igwire bwino ntchito."

Kodi muyenera kuchita liti Kegel?

Ngakhale tikulimbikitsidwa kuti muyambe kuchita masewera olimbitsa thupi a Kegel mudakali aang'ono, Lipeles akuti nthawi yovuta kwambiri ndi nthawi yapakati komanso yobereka - yobereka kumaliseche komanso gawo lakubereka.

Koma ngati mukulimbana ndi zovuta zilizonse zomwe zingapangitse Kegel kutsutsana, ndibwino kuti mulankhule ndi katswiri.

"Njira yabwino yoyankhira kuti Kegels iyenera kuchitidwa kapena ayi panthawi yoyembekezera ndiyo kuwunika minofu yanu ya m'chiuno, ndikuwona mozama zizindikiro zilizonse zomwe akukumana nazo ndikukambirana izi ndi dokotala kapena wothandizira," akufotokoza a Jeffcoat.

Ngati pali zizindikiro zilizonse zowawa, akuti yankho lake ndikuti asiye ma Kegels mpaka woyeserera wanu atawunikanso.

Tengera kwina

Kuchita masewera olimbitsa thupi a Kegel panthawi yoyembekezera ndi njira yothandiza yolimbitsa minofu ya m'chiuno ndikuthandizira kupewa kudziletsa, ziwalo zam'mimba, ndikuthandizira pantchito yobereka.

Ngati muli ndi mafunso okhudza njira yolondola yochitira Kegel, kapena mukumva kuwawa mukuchita izi, funsani dokotala kapena wothandizira pakhosi.

Kumbukirani kuyang'ana kwambiri pakumapindika kwa minofu komanso kumasulidwa, kuti mukhale okonzeka bwino kubweretsa mwana wanu padziko lapansi.