ʻO Kegel Exercises

Anter

• No ke aha e hoʻolālā ai ʻo Kegel?
• Ke loaʻa nei nā mākala pelvic i nā wahine
• Ke loaʻa nei nā mākala pelvic i nā kāne
• Nā Pahuhopu a me nā pono o nā hana Kegel
• Nā akahele

He aha nā hana Kegel?

ʻO nā hana Kegel he hana maʻalahi clench-a-hoʻokuʻu i hiki iā ʻoe ke hana e hoʻoikaika i nā mākala o kou papa pelvic. ʻO kou pelvis kahi ma waena o kou pūhaka e paʻa ai kāu mau hua hānau.

ʻO ka papahele pelvic he maʻa mau o nā mākala a me nā ʻano i hana i kahi maʻa, a hammock paha, ma lalo o kou pelvis. Mālama kēia maʻa i kāu mau lālā i kahi. Hiki i kahi papa pelvic nāwaliwali ke alakaʻi i nā pilikia e like me ka hiki ʻole ke kaohi i kou ʻōpū a i ʻole ka waiū.

Ke maopopo pono iā Kegel i nā hana, hiki iā ʻoe ke hana iā lākou i kēlā me kēia manawa a me nā wahi āpau - i ka pilikino o kou home ponoʻī a i ʻole ke kali nei i ka laina i ka panakō.

No ke aha e hoʻolālā ai ʻo Kegel?

Hiki i nā wahine a me nā kāne ke keu pono mai nā hana Kegel.

Hiki i nā kumu he nui ke hoʻonāwaliwali i ka papahele pelvic i nā wahine, e like me ka hāpai ʻana, hānau keiki, ʻelemakule, a me ka loaʻa kaumaha.

Kākoʻo nā mākala pelvic i ka ʻōpū, ka ʻai, a me ka ʻōpū. Inā nāwaliwali nā mākala, hiki i kēia mau pelvic ke hoʻohaʻahaʻa i loko o ka wahine wahine. Ma waho o ka hōʻoluʻolu ʻole, hiki i kēia ke kumu i ka incontinence urinary.

Hiki paha i nā kāne ke hoʻonāwaliwali i nā mākala o ko lākou pelvic papa i ko lākou mau makahiki. Hiki i kēia ke alakaʻi i ka incontinence o ka mimi a me nā feces, keu hoʻi inā he ʻoki prostate kā ke kāne.

Ke loaʻa nei nā mākala pelvic i nā wahine

Ke hoʻomaka mua nei ʻoe i nā hoʻolālā Kegel, hiki ke paʻakikī ka loaʻa ʻana o nā mākala kūpono. ʻO kahi ala e loaʻa ai iā lākou ma ke kau ʻana i kahi manamana maʻemaʻe i loko o kāu ʻōpala a hoʻopaʻa i kou mau puʻupuʻu wahine a puni kou manamana lima.

Hiki iā ʻoe ke ʻimi i nā mākala ma ka hoʻāʻo ʻana e hōʻoki i kou kahe waena waena. ʻO nā mākala āu e hoʻohana ai no kēia hana ʻo kou mākala pelvic papahele. E hoʻomaʻamaʻa i ko lākou manaʻo ke ʻaelike a hoʻomaha.

Eia nō naʻe, pono ʻoe e hoʻohana i kēia hana no ke aʻo ʻana wale nō. ʻAʻole ia he manaʻo maikaʻi e hoʻomaka a hoʻokū pinepine i kou mimi, a i ʻole e hana pinepine i nā hoʻoikaika kino Kegel ke loaʻa iā ʻoe kahi kino piha. Hiki i ka hakahaka piha ʻana o ka maʻi ʻaʻai ke hāpai i kou makaʻu no ka maʻi maʻi urinary tract (UTI).

E kamaʻilio me kāu gynecologist inā ʻaʻole ʻoe e ʻike ua ʻike ʻoe i nā mākala kūpono. Paipai paha lākou i ka hoʻohana ʻana i kahi mea i kapa ʻia he cone vaginal. Hoʻokomo ʻoe i kahi puʻupuʻu puʻupuʻu i loko o ka ʻōpala a laila hoʻohana i kou mau puʻupuʻu pelvic papahele e waiho ma kahi.

Hiki ke hoʻohana pono ʻia ka hoʻomaʻamaʻa biofeedback i ke kōkua ʻana e ʻike a hoʻokaʻawale i nā mākala pelvic o ka papahele. I kēia kaʻina hana, e hoʻokomo ke kauka i kahi probe liʻiliʻi i loko o kāu ʻōpala a i ʻole hoʻokau i nā electrodes laka ma waho o kāu puki a anus paha. E noi ʻia ʻoe e hoʻāʻo e hana i kahi Kegel. E hōʻike ana kahi mea nānā inā ʻoe i ʻaelike i nā mākala pololei a me ka lōʻihi o kou hiki ke hoʻopaʻa i ka haʻi.

Ke loaʻa nei nā mākala pelvic i nā kāne

Loaʻa pinepine nā kāne i kahi ʻano pilikia ke hele mai e ʻike i ka hui pololei o nā mākala pelvic papahele. No nā kāne, hoʻokahi ala e loaʻa ai iā lākou e hoʻokomo i kahi manamana lima i ka poli a hoʻāʻo e ʻūlū - me ka ʻole o ka ʻūʻī ʻana i nā mākala o ka ʻōpū, ka ʻūhā, a me nā ʻūhā

ʻO kahi hana hoʻopunipuni ʻē aʻe e hoʻokau i nā mākala e pale iā ʻoe mai ka hele ʻana i ke kākālina.

Inā he pilikia paha kāu, e hoʻomaʻamaʻa i ka hoʻōki ʻana i ke kahe o ka mimi. E like me nā wahine, he ala hilinaʻi kēia e huli ai i nā mākala pelvic papahele, akā ʻaʻole pono ia e lilo i hana maʻamau.

Hiki iā Biofeedback ke kōkua i nā kāne e ʻimi i nā mākala pelvic papahele. Inā loaʻa iā ʻoe kahi pilikia e loaʻa iā lākou iho, makemake paha ʻoe e hana i kahi manawa me kāu kauka.

Nā Pahuhopu a me nā pono o nā hana Kegel

E hoʻokaʻawale mau i kāu ʻōpū ma mua o ka hana ʻana i nā hoʻolālā Kegel. Ma ke ʻano he mea hoʻomaka, pono ʻoe e ʻike i kahi wahi nanea, pilikino e noho ai a e moe ai paha ma mua o ka hana ʻana i kāu mau hoʻoikaika kino. I kou hoʻomaʻamaʻa ʻana, ʻike ʻoe hiki iā ʻoe ke hana iā lākou ma nā wahi āpau.

Ke hoʻomaka mua ʻoe i ka hana hoʻoikaika kino Kegel, e hoʻolōʻihi i nā mākala i kou papa pelvic no kahi helu o ʻekolu, a laila e hoʻomaha iā lākou no kahi helu o ʻekolu. E hoʻomau a hiki i kāu hana ʻana i 10 mau hana hou. I loko o kekahi mau lā e hiki mai ana, e hoʻomaʻamaʻa a hiki i kou hiki ke hoʻopaʻa i kou mau mākala no kahi helu o 10. ʻO kāu pahuhopu e hana i ʻekolu mau set o 10 repetitions i kēlā me kēia lā.

Mai hoʻonāwaliwali inā ʻaʻole ʻoe e ʻike koke i nā hopena āu e makemake ai. Wahi a ka Mayo Clinic, hiki i nā hoʻolālā Kegel ke lōʻihi i kekahi mau mahina e loaʻa ka hopena ma ka hoʻomau ʻole o ka urinary.

Hana ʻokoʻa lākou i kēlā me kēia kanaka. Hōʻike kekahi poʻe i ka hoʻomaikaʻi maikaʻi loa i ka kaohi muscle a me ka hoʻomau urinary. Eia nō naʻe, pale paha ʻo Kegels i kou ʻano mai ka ʻino loa ʻana.

Nā akahele

Inā ʻike ʻoe i ka ʻeha i loko o kou ʻōpū a i hope paha ma hope o kahi kau hoʻoikaika kino Kegel, he hōʻailona ia ʻaʻole ʻoe e hana pololei iā lākou. E hoʻomanaʻo mau i kēlā - ʻoiai ʻoe e ʻaelike ai i nā mākala pelvic o ka papahele - ʻo nā mākala i loko o kou ʻōpū, kua, ʻūhā, a me nā ʻaoʻao e waiho ʻole.

ʻO ka mea hope loa, mai hoʻonui i kāu hana Kegel. Inā hana nui ʻoe i nā mākala, e luhi lākou a hiki ʻole ke hoʻokō i kā lākou mau hana e pono ai.