Zvese zvaunoda Kuti Uzive Nezve Kegel Exercises Kana Une Nhumbu

Zvemukati

• Ndeapi maKegel Exercises?
• Ndeipi nzira chaiyo yekuita Kegel?
• Kegel kudzidzira
• Ndiani anofanira kuita Kegel kurovedza?
• Zvakanakira uye mhedzisiro mhedzisiro yeKegels
• Iwe unofanirwa kuita riini iko iko kurovedza muviri?
• Tora woenda nazvo

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Vazhinji vedu tinoziva maKegels sekurovedza muviri kunotyisa kwatinotaurirwa nachiremba kuti tiite takamira mumutsara kuchitoro kana takagara parambi dzvuku, asi zviitwa zvepasi pevivosi zvine nzvimbo yakakosha mune yako yezuva nezuva yekuita-panguva yekuzvitakura.

Ndeapi maKegel Exercises?

Yakatumidzwa zita regynecologist Arnold Kegel, aya maekisesaizi anogona kusimbisa mhasuru yepelvic, inotambanuka panguva yekuzvitakura uye pakuzvara. Kana zvikaitwa nemazvo, Kegels anogona kudzikisira kutambanudza uye kuita mhasuru munzvimbo yako yepelvic uye yemadzimai yakasimba.

Sherry A. Ross, MD, OB-GYN kuProvidence Saint John's Health Center, anoti chiremba wako anogona kupa zano reKegel rinowanzoitika panguva yekuzvitakura - zvinonzwisisika, kunyanya sezvo uchida tsandanyama dzakasimba kubatsira panguva yebasa uye kubatsira kudzikisira postpartum. kusagadzikana.

Kana uyu ari mwana wako wekutanga, unogona kusanzwisisa basa rakakomba rinoitwa nemhasuru idzi mushure mekuzvara. Asi ukangorovera padanho rekusununguka, iwe uchakurumidza kuona kukosha kwemhasuru dzako dzepelvic pasi.

Havasi ivo chete vanotsigira nhengo dzekubereka uye kudzora dundira uye ura mashandiro, Ross anoti yakasimba mhasuru yepelvic tsandanyama dzinogona zvakare kubatsira kunonoka kana kudzivirira pelvic nhengo inowira uye zvimwe zviratidzo zvinoenderana.

Uye kana zvikaitwa nemazvo uye zvichingodzokororwa, iye zvakare anonongedzera kuti iwe unogona kudzivirira zviratidzo zvakaita sekushushikana uye kukurudzira kusagadzikana kunogona kukona kubva mukuzvara pamwe nekukwegura.

Ndeipi nzira chaiyo yekuita Kegel?

Sezvineiwo, pasi rako repachiuno rinoshanda - zvese kondirakiti uye kusunungura - mukati mezviitiko zvese zvezuva nezuva, kubva pakagara kusvika pakamira kusvika pakutsvaga panguva yekurovedza muviri.

Asi kana iwe uchinge wanzwisisa maitiro ekuwana yako yepelvic tsandanyama tsandanyama uye nhanho dzekuita Kegel, iwe unogona kuita aya maexercise chero kupi uye pasina chero munhu kunyange kuziva.

Kuti uone tsandanyama dzako dzepelinha, Ross anoti tevera nhanho idzi:

1. Enda kuchimbuzi.
2. Paunenge uchiita weti, misa kuyerera pakati nepakati uye ubatisise kwemasekondi matatu.
3. Zorora, uchibvumira kuyerera kwerini kuenderera.
4. Dzokorora. Kunyangwe zvingangotora mashoma ekuedza kutsvaga tsandanyama dzakakodzera kuti dzisimbise kana kusvina, kana ukaramba wakanamatira pairi, unenge wave kuburitsa maseti akawanda eKegels pasina nguva.

Iye zvino zvaunoziva maitiro ekuziva aya akakosha mhasuru, inguva yekudzidza maitiro ekubatanidza Kegel kurovedza mune yako yezuva nezuva maitiro.

Chinhu chekurangarira, sekune mhasuru dzese, anodaro Heather Jeffcoat, DPT, muridzi weFeminaPT.com, ndizvo zvavanofanirwa kuti vagone kubvumirana zvakanaka asi zvakare kuzorora nekureba. "Izvi zvinonyanya kukosha sezvo uriri hwechiuno hunoda kurebesa panguva yekuzvitakura uye pakusununguka kwemukadzi," anowedzera.

Paunenge uchiita Kegels, Jeffcoat anoti zviite kubva kumashure kuenda kumberi, zvichireva, kubva kune anus kuenda kumukadzi. Kana zvikaitwa nemazvo, Jeffcoat anoti iwe unozonzwawo kupfava kupfava nekubata kumeso kwepasi kwako.

"Huwandu hweKegels hwaunofanirwa kuita kuti urambe uine hutano hwakasiyana uye zvinoenderana nezvinhu zvakaita sekugadzirisa kubva mukukuvara, kubata nekushushikana kusagadzikana kana kuwanda, kana kurwadziwa kwepamuviri," anodaro Jeffcoat.

Kana pasina zviratidzo zvepelvic pasi kusagadzikana, Jeffcoat inokurudzira inotevera protocol:

1. Chibvumirano kana sungisa mhasuru kwemasekondi matatu.
2. Zorora kwemasekonzi matatu.
3. Ita 2 seti yegumi kusvika gumi nemashanu rimwe zuva.
4. Zvimwe pamwe nekukurumidza kupokana kwemaviri seti yegumi kusvika gumi nemashanu pane mamwe mazuva.

Kana kurangarira kubvumirana nemhasuru dzemagetsi idambudziko, Jeffcoat anoti kune michina inogoneswa neBluetooth inogona kukupa mhinduro. "Muhofisi yangu, tinokurudzira kushandisa iyo Attain, iyo inopa mhinduro yekuona pamwe neepelvic floor mhasuru yemagetsi kukurudzira kuti ubatsire neako pelvic floor contractions," anowedzera.

Kegel kudzidzira

Izvi zvishandiso zvinopa mhinduro yekuti mashandiro emuviri wepelvic ari kushanda sei. Tenga ivo pamhepo:

• Wana
• Pericoach
• Perifit

Ndiani anofanira kuita Kegel kurovedza?

Kegels ipelvic pasi tsandanyama contraction, saka senge chero mhasuru mumuviri wako, iwe unofanirwa kuterera kuvasimbisa muhupenyu hwako hwese.

Kune vakadzi vazhinji, kuita Kegels panguva yekuzvitakura inzira yakachengeteka uye inoshanda yekuchengetedza tsinga dzemukati wepelvic dzakasimba. Nekudaro, Jeffcoat anoti kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge

“Mienzaniso yekurwadziwa kwepamuviri nedumbu iyo inofanirwa kupa mukadzi kumbomira kuti afunge nezvakakodzera maKegels kana aine zviratidzo zvakaita sekurwadziwa kwedundira (inorwadza bladder syndrome kana interstitial cystitis), vulvodynia, vestibulodynia, vaginismus, dyspareunia kana kusangana kunorwadza, kukurumidza kuita weti uye / kana kuwanda, endometriosis, kana kupatirwa, ”anotsanangura.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona.

Zvakanakira uye mhedzisiro mhedzisiro yeKegels

Izvo zvakanakira Kegel kurovedza muviri, anodaro Jamie Lipeles, DO, OB-GYN uye muvambi waMarina OB-GYN muMarina Del Rey, anosanganisira:

• mhasuru dzepelvic dzakasimba
• zvirinani kudzora kweiyo weti dundira
• kudzora zvirinani kwekudzivirira rectal kusagadzikana
• mukadzi akasimba, izvo zvinogona kutungamira kune bonde rinonakidza

Pamusoro pezvo, Jeffcoat anoti izvo zvisingazivikanwe nevanhu vazhinji ndezvekuti Kegel kurovedza muviri kunogona kubatsira nerutsigiro rwemashure. "Iyi yekuwedzera rutsigiro yakakosha mukuderedza zvimwe zviratidzo senge kurwadziwa musana," anotsanangura.

Nepo vakadzi vazhinji vachizobatsirwa neKegels panguva yepamuviri, Jeffcoat anoti kana iwe uchiramba uchibata pasi rako repachiuno, iro raanoona zvakanyanya mukati mavo vanofarira Pilates vatengi, unogona kusangana nezviratidzo zvakashata senge kurwadziwa kwepamuviri kana kwepamuviri. "Tinofanira kukwanisa kubatira asiwo kusunungura uye nekurebesa mhasuru dzedu kuti dzikwanise kushanda."

Iwe unofanirwa kuita riini iko iko kurovedza muviri?

Kunyangwe zvichikurudzirwa kutanga kuita maKegel kurovedza pazera diki, Lipeles anoti yakanyanya kukosha nguva iri panguva yekuzvitakura uye mushure mekusununguka - kune zvese kusangana nekutsi kwemukadzi uye chikamu chekusiya.

Asi kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingeitaita nechero mamiriro angaite kuti Kegel aratidzirwe, zviri nani kutaura kune nyanzvi.

"Nzira yakanakisa yekupindura kuti Kegels inofanirwa kuitwa here kana kuti kwete panguva yekuzvitakura ndeyokuita kuti tsandanyama dzako dzechiuno dziongororwe, uye kunyatso tarisa chero zviratidzo zvavari kusangana nazvo nekukurukura izvozvo nachiremba wavo kana wepanyama," anotsanangura kudaro Jeffcoat.

Kana paine chero zviratidzo zvekurwadziwa, anoti mhinduro chaiyo ndeyekurega Kegels kusvikira yaongororwa neanokupa.

Tora woenda nazvo

Kuita Kegel kurovedza muviri panguva yekuzvitakura inzira inoshanda yekusimbisa mhasuru yepelvic uye kubatsira kudzivirira kusagadzikana, nhengo yemitezo inowedzera, uye kubatsira nebasa nekubereka.

Kana iwe uine mibvunzo nezve iyo chaiyo nzira yekuita Kegel, kana iwe uri kutambura kurwadziwa paunenge uchizviita, bvunza chiremba wako kana wepelvic pasi wepanyama murapi.

Rangarira kutarisisa paudzvanyiriri hwetsandanyama pamwe nekusunungurwa, kuti uve unogadzirira zvakakwana kuunza mwana wako munyika.