ʻO nā mea āpau āu e ʻike ai e pili ana i nā hoʻoikaika kino Kegel ke hāpai

Anter

• He aha nā hana Kegel?
• He aha ke ala kūpono e hana ai i kahi Kegel?
• Nā mea hoʻoikaika kino Kegel
• ʻO wai ka mea e hana i nā hoʻoikaika kino Kegel?
• Nā pono a me nā hopena ʻē aʻe o Kegels
• Āhea ʻoe e hana ai i nā hoʻoikaika kino Kegel?
• Lawe aku

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻIke ka hapa nui o mākou iā Kegels e like me ka hoʻoweliweli a kā mākou kauka i haʻi mai ai iā mākou e hana ʻoiai e kū ana i ka laina i ka hale kūʻai a i ʻole e noho ana i kahi kukui ʻulaʻula, akā he wahi waiwai kēia mau papahele pelvic i kāu papa inoa o nā hana i kēlā me kēia lā i ka wā hāpai.

He aha nā hana Kegel?

Ua kapa ʻia ma hope o ka gynecologist ʻo Arnold Kegel, hiki i kēia mau hoʻomaʻamaʻa ke hoʻoikaika i nā mākala pelvic, kahi e kīloi ai i ka wā hāpai a me ka hānau ʻana. Inā hana pololei ʻia, hiki i nā Kegels ke hoʻohaʻahaʻa i ke kau ʻana a hana i nā mākala i kou pelvic a me kou wahi puʻupuʻu ikaika.

Ua ʻōlelo ʻo Sherry A. Ross, MD, kahi OB-GYN ma Providence Saint John's Health Center, e ʻōlelo paha kāu kauka i kahi hana Kegel maʻamau i ka wā hāpai - he mea kūpono ia, ʻoiai no ka mea pono ʻoe i kēia mau mākala ikaika e kōkua i ka wā hana a kōkua i ka hōʻemi postpartum. kāohi ʻole.

Inā ʻo kēia kāu pēpē mua, ʻaʻole paha ʻoe e ʻike i ke kuleana koʻikoʻi o kēia mākala ma hope o ka hānau ʻana. Akā ke kuʻi ʻoe i ka pae postpartum, ʻike koke ʻoe i ka mea nui o nā mākala pelvic.

ʻAʻole wale lākou i kākoʻo i nā hua hānau a me ka mālama ʻana i ka maʻi bladder a me ka ʻōpū, ua ʻōlelo ʻo Ross hiki i nā puʻupuʻu pelvic papa ikaika ke kōkua i ka hoʻolohi a pale paha i ka pelvic organ prolaps a me nā ʻōuli ʻē aʻe e pili ana.

A inā pololei a hana pinepine ʻia, kuhikuhi ʻo ia hiki iā ʻoe ke pale i nā ʻōuli e like me ke koʻikoʻi a me ke koi ʻole i ka incontinence e hiki ke hopena mai ka hānau hānau ʻana a me ka ʻelemakule ol.

He aha ke ala kūpono e hana ai i kahi Kegel?

Kūpono, ʻeleu kou papa pelvic - hana aelike a hoʻokuʻu ʻia - i nā hana āpau o kēlā me kēia lā, mai ka noho ʻana a kū i ke koho ʻana i ka wā hoʻoikaika kino.

Akā ke maopopo iā ʻoe pehea e ʻike ai i kou mau mākala pelvic a me nā ʻanuʻu e hana ai i kahi Kegel, hiki iā ʻoe ke hana i kēia mau hoʻomaʻamaʻa i nā wahi āpau a me ka ʻole o ka poʻe e ʻike.

I ʻike ai i kou mau mākala pelvic, ʻōlelo ʻo Ross e hāhai i kēia mau kaʻina:

1. Hele i ka lua.
2. ʻOiai ka mimi ʻana, kāohi i ke kahe waena a paʻa iā ia no 3 kekona.
3. Hoʻomaha, e ʻae ana i ke kahe o ka mimi e hoʻomau.
4. E hana hou. ʻOiai paha e hoʻāʻo paha e ʻimi i nā mākala kūpono e hoʻopaʻa a ʻūlū paha, inā pili ʻoe me ia, e kīkē ana ʻoe i nā pūʻulu he nui o Kegels i ka manawa ʻole.

I kēia manawa ua ʻike ʻoe pehea e ʻike ai i kēia mau mākala koʻikoʻi, ua hiki i ka manawa e aʻo ai pehea e hoʻopili ai i nā hana Kegel i kāu hana o kēlā me kēia lā.

ʻO ka mea e hoʻomanaʻo ai, e like me nā mākala āpau, wahi a Heather Jeffcoat, DPT, ka mea nona ka FeminaPT.com, pono lākou e hiki ke ʻaelike maikaʻi akā hoʻomaha pū a hoʻolōʻihi hoʻi. "He mea nui loa kēia e like me ka pono o ka pelvic papa e hoʻolōʻihi i ka wā o ka hāpai ʻana a me ka hānau ʻana o ka wahine," hoʻohui ʻo ia.

Ke hana nei ʻo Kegels, ʻōlelo ʻo Jeffcoat e hana iā lākou mai ke kua a i mua, ʻo ia hoʻi, mai ka anus i ka ʻōpū. Inā hana pololei ʻia, ʻōlelo ʻo Jeffcoat e ʻike pū ʻoe i kahi kuʻikuʻi mālie me ka pālahalaha ʻana o kāu abs haʻahaʻa.

"ʻO ka helu o Kegels āu e hana ai e mālama i kāu pae hoʻoikaika kino ʻokoʻa a hilinaʻi ʻia i nā mea e like me ka hoʻoponopono ʻana mai kahi ʻeha, e pili ana i ka incontinence stress a prolaps paha, a i ʻole nā ​​ʻeha pelvic," wahi a Jeffcoat.

Inā ʻaʻohe ʻōuli o ka pelvic papa hana pono ʻole, paipai ʻo Jeffcoat i ke kaʻina aʻe:

1. Hoʻopili a hoʻopaʻa i nā mākala no 3 kekona.
2. Hoʻomaha no 3 kekona.
3. Hana i nā seti 2 o 10 a 15 i kēlā me kēia lā.
4. E hoʻololi me nā huakaʻi wikiwiki o 2 set of 10 a 15 i nā lā ʻē aʻe.

Inā he pilikia ka hoʻomanaʻo ʻana i ka ʻaelike ʻana i kēia mau mākala ka mana, ʻōlelo ʻo Jeffcoat aia he mau hāmeʻa Bluetooth i hiki ke hāʻawi iā ʻoe i ka manaʻo. "Ma koʻu keʻena, paipai mākou i ka hoʻohana ʻana i ka Attain, ka mea e hāʻawi ai i ka manaʻo ʻike a me ka pelvic floor muscle muscle stimulate e kōkua me kāu pelvic floor kontraktion," hoʻohui ʻo ia.

Nā mea hoʻoikaika kino Kegel

Hāʻawi kēia mau hāmeʻa i ka manaʻo pane no ka maikaʻi o ka hana ʻana i nā mākala pelvic papahele. Kūʻai no lākou ma ka pūnaewele:

• Loaʻa
• Pericoach
• Perifit

ʻO wai ka mea e hana i nā hoʻoikaika kino Kegel?

ʻO Kegels kahi pelvic floor muscle muscle contraction, no laila e like me nā mākala i kou kino, e akahele ʻoe i ka hoʻoikaika ʻana iā lākou i kou ola.

No nā wahine he nui, ʻo ka hana ʻana iā Kegels i ka wā o ka hāpai ʻana he ala palekana a maikaʻi ia e mālama ai i nā mākala pelvic papahele. Eia nō naʻe, ʻōlelo ʻo Jeffcoat inā ʻoe e ʻike i ke pelvic, ka ʻōpū, ka ʻūhā, a i ʻole ka ʻeha o ke kua, ʻo ka hana ʻana iā Kegels paha kekahi mea e hānai ana i kāu pōʻai ʻeha.

"Nā laʻana o ka pelvic a me ka ʻeha o ka ʻōpū e pono ai e hoʻomaha ka wahine e noʻonoʻo ai i ka pono o Kegels inā loaʻa iā lākou nā hōʻailona e like me ka ʻeha o ka maʻi (pain bladder syndrome a i ʻole intersstial cystitis), vulvodynia, vestibulodynia, vaginismus, dispareunia a i ʻole ka moekolohe ʻeha, urinary urgent a me / a i ʻole alapine, endometriosis, a i ʻole constipation, "wehewehe ʻo ia.

Inā ʻoe e ʻike nei i kekahi o kēia mau ʻano, koi ikaika ʻo Jeffcoat i ka loaʻa ʻana o kahi loiloi e kahi pelvic floor physical therapist i hiki ke kōkua i ke kuhikuhi ʻana i ka hoʻolālā wahine.

Nā pono a me nā hopena ʻē aʻe o Kegels

ʻO nā keu pono o nā hana Kegel, wahi a Jamie Lipeles, DO, he OB-GYN a me ka mea hoʻokumu o Marina OB-GYN ma Marina Del Rey, e hoʻopili pū ana me:

• nā mākala pelvic ʻoi aku ka ikaika
• ʻoi aku ka maikaʻi o ka mana o ka mimiki
• ʻoi aku ka maikaʻi o ka pale ʻana i ka incontinence o ka pololei
• he puʻupuʻu paʻa ʻoi aku, kahi e hiki ai i ka wahine leʻaleʻa keu

Hoʻohui ʻia, ʻōlelo ʻo Jeffcoat i ka mea a ka poʻe ʻike ʻole he hiki i nā hana Kegel ke kōkua pū me ke kākoʻo o hope. "Pono kēia kākoʻo keu i ka hōʻemi ʻana i nā hōʻailona ʻē aʻe e like me ka ʻeha o ke kua," wehewehe ʻo ia.

ʻOiai ʻo ka hapa nui o nā wahine e pōmaikaʻi iā Kegels i ka wā hāpai, ʻōlelo ʻo Jeffcoat inā ʻaelike mau ʻoe i kāu papa pelvic, āna i ʻike nui ai i kāna mea makemake Pilates mea kūʻai aku, ʻike paha ʻoe i nā ʻōuli maikaʻi ʻole e like me ka ʻeha a me ka ʻeha o ka ʻōpū. "Pono mākou e hana aelike akā hoʻokuʻu pū a hoʻolōʻihi i ko mākou mau mākala no ka hana ʻoi loa."

Āhea ʻoe e hana ai i nā hoʻoikaika kino Kegel?

ʻOiai ua koi ʻia e hoʻomaka e hana i nā hana Kegel i ka wā ʻōpio, ua ʻōlelo ʻo Lipeles ʻo ka manawa koʻikoʻi loa i ka wā hāpai a ma hope o ka hānau ʻana - no ka lawe ʻana i ka ʻōpū a me ka ʻāpana cesarean.

Akā inā ʻoe e pili ana i nā ʻano e hoʻonāukiuki paha iā Kegel, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me ka loea.

"ʻO ke ala ʻoi loa e pane ai inā e hana ʻia ʻo Kegels a i ʻole i ka wā o ka hāpai ʻana ma o ka loiloi ʻia ʻana o nā mākala pelvic, a me ka nānā pono ʻana i nā ʻōuli a lākou e ʻike nei a ke kūkā kamaʻilio nei me kā lākou kauka a i ʻole ka mea hoʻoponopono kino."

Inā loaʻa kekahi mau ʻōuli o ka ʻeha, ʻōlelo ʻo ia ʻo ka pane maʻamau e hoʻopau iā Kegels a hiki i ka loiloi hou ʻia e kāu mea hāʻawi.

Lawe aku

ʻO ka hana ʻana i nā hana Kegel i ka wā o ka hāpai ʻana he ala maikaʻi ia e hoʻoikaika ai i nā mākala o ka pelvic a kōkua i ka pale ʻana i ka incontinence, ka pelvic organ prolaps, a kōkua me ka hana a me ka lawe ʻana.

Inā he mau nīnau kāu e pili ana i ke ala pololei e hana ai i kahi Kegel, a i ʻole ke ʻeha nei ʻoe i ka wā e hana ana iā lākou, e nīnau i kāu kauka a i ʻole pelvic papa hana kino.

E hoʻomanaʻo i ka nānā ʻana i ka hōʻemi ʻana o nā mākala a me ka hoʻokuʻu ʻana, no laila e mākaukau ʻoe e alakaʻi i kāu pēpē i ka honua.