So wowɔ nsɛmmisa yi nso? Afei momma yensua Kegel Apɔw-mu-teɛteɛ ho ade!

So ɛtɔ mmere bi a wote nka sɛ ɛsɛ sɛ woto wo ho kakra bere a woreserew, wofefe, anaa woma biribi a emu yɛ duru so no? Anaasɛ ehia sɛ wotow wo ho mpofirim ntɛm ara, na ɛtɔ mmere bi a ɛdɔɔso araa ma wuntumi nni so mpo? Eyinom yɛ ɔhaw ahorow a nnipa pii, titiriw mmea, ne mmarima binom wɔ a wɔtwentwɛn wɔn nan ase kakra sɛ wɔbɛka ho asɛm. Nanso so wunim sɛ eyi ano aduru pa wɔ hɔ? Ɛno nti na yɛrebɛka Kegel Exercises ho asɛm nnɛ no.

Dɛn ne Kegel apɔw-mu-teɛteɛ?

Sɛ yɛbɛka no tiawa a, Kegel apɔw-mu-teɛteɛ fa wo hwene fam ntini a ɛhyɛ den ho . Afei susuw nea saa ntini a ɛwɔ akyi berɛmo yi yɛ ho. Eyinom ne ntini ahorow a ɛboa ma akwaa a ɛwɔ wo dwensɔtwaa mu te sɛ wo akisikuru, wo dwensɔtwaa kɛse no fã, ne mmea mu no, wo dwensɔtwaa, kɔ baabiara. Te sɛ asau no, saa ntini ahorow yi mma akwaa ahorow yi ntumi nkɔ fam. Ɛnyɛ ɛno nko, na mmom saa ntini ahorow yi nso boa wɔ nneɛma te sɛ nsu a wɔtow, tow a wɔtow, ne nna mu.

Kegel apɔw-mu-teɛteɛ hwehwɛ sɛ wɔkyekyere saa akyi berɛmo mu ntini ahorow yi mu den, kura mu kakra, na afei wɔde nkakrankakra san ma ɛyɛ mmerɛw bio. Te sɛ dumbbells a wobɛma so de ayɛ wo biceps no, eyi ma pelvic floor ntini no kɔ so "fata."

Dɛn na ɛba ankasa wɔ Kegel apɔw-mu-teɛteɛ ho?

Wɔkyerɛ sɛ kegel apɔw-mu-teɛteɛ boa ma wo pelvic floor ntini ahorow no "fata." Sɛnea woma nneɛma a emu yɛ duru so no, ɛhyɛ wo nipadua mu ntini afoforo den. Saa apɔw-mu-teɛteɛ yi ma wutumi di wo dwonku ne wo dwensɔtwaa so yiye, na ɛmma wo dwensɔtwaa mu ntini nso nyɛ mmerɛw.

Susuw nea anka ɛbɛba sɛ saa ntini ahorow yi yɛ mmerɛw a, hwɛ. Ebia wo nsu anaa wo nsu bɛtwe wo ho wɔ akwanhyia mu, anaasɛ wuntumi nni wo dwensɔtwaa so. Saa ntini yi betumi ayɛ mmerɛw bere a worenyin, bere a woanyinsɛn, awo akyi, anaa oprehyɛn akyi.

Henanom na Kegel apɔw-mu-teɛteɛ ho hia ma?

Nokwarem no, biribiara a ɛde nhyɛso ba akyi berɛmo mu ntini ahorow so no betumi ama ayɛ mmerɛw, na ama wontumi nkura akyi berɛmo no akwaa no mu kɛse. Nneɛma bi a ebetumi ama akyi berɛmo mu ntini ayɛ mmerɛw ni:

• Nyinsɛn: Akokoaa no mu duru de nhyɛso kɛse ba saa ntini ahorow yi so.
• Awo: Saa ntini ahorow yi betumi aka wɔ awo a ɛfata ne oprehyɛn a wɔde twa (C-section) nyinaa mu .
• Kɛse mmoroso: Asiane yi wɔ hɔ bere a nipadua mu duru kɔ soro, a ɛkyerɛ sɛ nipadua mu duru (BMI) boro 30, anaasɛ nipadua mu duru boro 25.
• Oprehyɛn a wɔyɛ wɔ wo hwene mu.
• Mpanyinyɛ:Bere a obi nyin no, te sɛ ntini afoforo a ɛwɔ nipadua no mu no, ntini a ɛwɔ akyi berɛmo, akyi berɛmo, ne akyi berɛmo mu no yɛ mmerɛw fi awosu mu.
• Nhyɛso a ɛtra so bere a ɔreyɛ pooping (akisikuru) anaasɛ ɔfe a enni sabea.
• Apɔw-mu-teɛteɛ bi: Titiriw nneɛma te sɛ ahuruhuruw, mmirikatu, ne nneɛma a emu duru a wɔma so.

Nanso ade biako a ɛsɛ sɛ yɛkae ne sɛ Kegel apɔw-mu-teɛteɛ nyɛ adwuma mma obiara. Ɛtɔ mmere bi a, Kegels a wɔyɛ dodo anaasɛ wɔyɛ no a ɛho nhia betumi ama ntini mu ayɛ den na ayɛ yaw. Enti sɛ wowɔ ɔhaw bi a, ɛbɛyɛ papa sɛ wobɛhwehwɛ aduruyɛ mu afotu.

Nyinsɛn ne Kegel apɔw-mu-teɛteɛ

Sɛ woanyinsɛn a, Kegel apɔw-mu-teɛteɛ a wobɛyɛ bere a wonyinsɛn no betumi ama awo ayɛ mmerɛw kakra. Eyi te saa efisɛ wubenya wo hwene fam ntini ahorow so tumi kɛse bere a worewo no. Ɛnyɛ ɛno nko, na mmom ɛboa wɔ:

• Fa apɔw- mu-teɛteɛ di akisikuru so .
• Hyɛ ntini a ɛboa akokoaa no mu duru wɔ awotwaa no mu no den.
• Tew nsu a wontumi nhyɛ mu so .
• Sɛ wopia wo bere a worewo awotwaa mu a, ɛboa.
• Ɛboa ma perineal area (beae a ɛda ɔbea awotwaa ne akyi berɛmo ntam) no sa wɔ awo akyi.

Mɛyɛ dɛn ahu me pelvic floor ntini ahorow?

Eyi ne ade a ɛho hia sen biara. Sɛ woannya ntini a ɛfata a, worentumi nyɛ apɔw-mu-teɛteɛ no yiye. Akwan bi ni:

1. Gyae bere a woretow nsu: Bere a woretow nsu wɔ tiafi mu no, bɔ mmɔden sɛ wubegyae nsu a wobɛtow mpofirim. Eyi ne ntini a ɛte sɛ nea ɛreyɛ den no. Nanso eyi yɛ sɛnea ɛbɛyɛ a wobehu ntini no nkutoo. Sɛ wobɔ mmɔden sɛ wubegyae nsu a wobɛtow saa bere nyinaa a, wubetumi anya ɔyare mmoawa .

2. Fa no sɛ worebɔ mmɔden sɛ wubesiw mframa a ɛsen no ano: Sɛ wote nka sɛ wobɛfa gas a, fa no sɛ worebɔ mmɔden sɛ wubesiw ano. Eyi ne ntini koro no ara a ɛyɛ den.

3. Nsateaa a wode bedi dwuma (ma mmea): Fa wo nsateaa (a wɔatew ho yiye) hyɛ wo awotwaa mu na bɔ mmɔden sɛ wobɛkyekye ntini a atwa ho ahyia no mu den. Ɛsɛ sɛ wote nka sɛ wo nsateaa no mu ayɛ den, te sɛ nea ntini no rekɔ soro.

So woadi agoru wɔ afiri a wɔde tɔn nsateaa mu pɛn bere a na woyɛ abofra no? Nsateaa bi wɔ hɔ a efi soro sian ba na ɛkyere agode bi na afei ɛkɔ soro. Saa na ɛkɔ so wɔ Kegel apɔw-mu-teɛteɛ mu, te sɛ nea nsateaa no mu yɛ den na ɛkɔ soro bere a ɛkyere agode no. Ɛsɛ sɛ wokyekyere wo pelvic floor ntini no mu den na wotwe kɔ soro.

Mɛyɛ dɛn ayɛ Kegel apɔw-mu-teɛteɛ no yiye?

Wɔyɛ kegel apɔw-mu-teɛteɛ denam wo hwene fam ntini a wobɛkyekyere no denneennen, akura mu kakra, na afei wode nkakrankakra agye n’ahome no so. Fi ase ketewaa bi na nkakrankakra ma bere a wode kura mu ne mpɛn dodow a woyɛ no nkɔ soro. Ɛyɛ papa sɛ wobɛyɛ saa apɔw-mu-teɛteɛ yi mprenu kosi mprɛnsa da biara.

Nhyehyɛe a wɔde bɛyɛ Kegel apɔw-mu-teɛteɛ ho nhwɛso ni:

1. Nea edi kan no, hwehwɛ wo pelvic floor ntini ahorow (sɛnea yɛaka wɔ atifi hɔ no).

2. Afei, kyekye saa ntini no mu den bɛyɛ sikɔne 3. Afei, ma wɔn ahome simma 3. Eyi yɛ Kegel apɔw-mu-teɛteɛ biako.

3. Bɔ mmɔden sɛ wobɛyɛ eyi mpɛn 10 . Sɛ 10 yɛ den dodo mfiase no a, fi ase fi 5 na nkakrankakra kɔ soro. Yɛfrɛ eyi "set."

4. Yɛ set biako anɔpa na yɛ set biako anadwo.

5. Bere a wo ho yɛ den no, nkakrankakra ma mpɛn dodow no nkɔ soro. Sɛ nhwɛso no, sɛ́ anka wobɛkyekyere no denneennen sikɔne 3 na afei woagye w’ahome sikani 3 no, kyekyere no denneennen sikɔne 5 na afei gye w’ahome simma 5.

6. Afei, ma Kegels dodow a woyɛ no nnidiso nnidiso no nkɔ soro kodu 10 (sɛ woannyɛ dedaw a).

7. Nea etwa to no, ma mpɛn dodow a woyɛ no da biara no nkɔ soro fi abien kosi mprɛnsa.

Adeɛ a ɛyɛ papa sɛ wobɛyɛ ne sɛ wobɛduru baabi a wobɛtumi ayɛ Kegels 10 wɔ set biara mu (tight for 5 seconds, relax for 5 seconds) 3 sets da biara.

Mɛyɛ dɛn ahu sɛ mereyɛ Kegel apɔw-mu-teɛteɛ no yiye?

Ɛnyɛ papa sɛ wobɛte ɛyaw nka bere a woreyɛ Kegel apɔw-mu-teɛteɛ no. Sɛ wo yafunu, w’akyi, anaa wo ti yɛ wo yaw a, ebia worekura wo home mu anaasɛ woreyɛ ntini a ɛnteɛ no mu den.

Sɛ ɛyɛ den ma wo sɛ wubehu wo pelvic floor ntini ahorow, anaasɛ wote ɛyaw anaasɛ wo ho nyɛ wo dɛ a, ebia woreyɛ Kegels wɔ ɔkwan a ɛnteɛ so. Sɛ ɛba saa a, ɛyɛ papa sɛ wobɛhwehwɛ mmoa afi akwahosan ho ɔyaresafo hɔ .

Sɛ woyɛ Kegels yiye a, wubehu sɛ wo sɛnkyerɛnne ahorow no so bɛtew nkakrankakra wɔ adapɛn kakraa bi mu. Sɛ nhwɛso no, ebia wobɛte nka sɛ wotaa tow nsu pii.

Mɛyɛ dɛn ahu sɛ me pelvic floor no mu yɛ den?

Sɛ wo pelvic floor mu yɛ den a, ebia wubehu sɛnkyerɛnne ahorow te sɛ:

• Nsu/nsu a wɔtow gu a wɔanhyɛ da no kakraa bi anaasɛ enni hɔ koraa.
• Ɔnte nka sɛ ɛho hia sɛ wɔtaa tow/ɔtow nsu.
• Sɛ wote nka sɛ wubetumi adi wo nsu ne wo nsu mu.
• Wubetumi ayɛ Kegel apɔw-mu-teɛteɛ a ɛnyɛ den.

Ɛsɛ sɛ wopiapia denneennen dɛn bere a woreyɛ Kegels no?

Wopɛ sɛ wokyekye wo Kegels no mu den sɛnea wubetumi ate nka. Nanso, hwɛ yiye na woankyekye w’asen mu ntini, w’akyi, w’akyi, anaa wo yafunu mu ntini mu den. Sɛ wohyɛ saa ntini ahorow yi mu den a, ɛkyerɛ sɛ wonyɛ apɔw-mu-teɛteɛ no yiye.

Afei nso, nhyɛ wo ho denneennen araa ma ɛsɛ sɛ wukura wo home mu. Hom sɛnea ɛsɛ bere a woreyɛ Kegels no. Ebia sɛ wokan nneɛma denden a, ebetumi aboa wo ma woakɔ so ahome sɛnea ɛsɛ.

So eye sɛ wobɛyɛ Kegel apɔw-mu-teɛteɛ bere a wote ase, gyina hɔ, anaa woda fam?

Wubetumi ayɛ Kegel apɔw-mu-teɛteɛ bere a woada fam, wobɛtra ase, anaasɛ woagyina hɔ. Sɛ wo hwene fam ntini no yɛ mmerɛw a, ebia ɛbɛyɛ mmerɛw sɛ wubedi kan ayɛ no bere a woada fam.

Sikɔne ahe na ɛsɛ sɛ wokura Kegel biako mu?

Sɛ wufi ase a, yɛ dodow biara a wubetumi ayɛ wɔ ahotɔ mu nkutoo. Sɛ nhwɛso no, Kegel 5 kuraa mu simma 3, mprenu da biara. Ma dodow no nkɔ soro nkakrankakra bere a wunya ahoɔden ne boasetɔ no. Ade a eye sen biara ne sɛ wobɛkura mu sikani 5, afei woagye w’ahome sikani 5, na afei woayɛ eyinom mu 10, mprenu anaa mprɛnsa da biara.

Dɛn ne Kegel apɔw-mu-teɛteɛ a eye sen biara?

Nokwarem no, Kegel apɔw-mu-teɛteɛ "a eye sen biara" biara nni hɔ. Kegel biara a wobɛyɛ no yiye no wɔ mfaso. Paw nea ɛyɛ wo dɛ sen biara. Wɔ gyinabea biara mu no, fa w’adwene si wo nan ase a wobɛpiapia na woama so te sɛ nea worema biribi so.

Dɛn nti na ɛyɛ den ma me sɛ mɛyɛ Kegel apɔw-mu-teɛteɛ?

Sɛ ɛyɛ den ma wo sɛ wobɛyɛ Kegel apɔw-mu-teɛteɛ a, oduruyɛfo bi betumi ahyɛ nyansa sɛ sɔ biofeedback ntetee ne anyinam ahoɔden a wɔde kanyan awotwaa mu ntini ahorow no hwɛ.

Wɔ biofeedback mu no, oduruyɛfo de afiri ketewaa bi (probe) hyɛ wo awotwaa mu. Afei, wɔka kyerɛ wo sɛ yɛ Kegel apɔw-mu-teɛteɛ. Monitor bi kyerɛ wo sɛnea worebɔ ntini no denneennen.

Electrical stimulation yɛ ɔkwan a wɔfa so san yɛ sɛnea ɛsɛ sɛ Kegel apɔw-mu-teɛteɛ te. Ɛha yi, wo duruyɛfo no de anyinam ahoɔden ketewaa bi kɔ wo hwene fam ntini ahorow mu. Afei ntini no mu yɛ den de bua nsu a ɛreworo so no.

Sɛ worehyia ɔhaw wɔ Kegels yɛ mu, anaasɛ wunnim sɛ wode ntini a ɛfata redi dwuma a, nsuro sɛ wobɛkɔ oduruyɛfo nkyɛn. Wɔwɔ ha sɛ wɔrebɛboa wo.

Dɛn ne Kegel bɔɔl yi?

Kegel bɔɔl yɛ mfiri titiriw a wode hyɛ wo honam ani hwɛbea mu. Ɛtɔ mmere bi a wɔfrɛ eyinom Kegel apɔw-mu-teɛteɛ, na wɔtaa yɛ mfiri a ɛyɛ kurukuruwa a ɛboa ma wo hwene fam ntini ahorow yɛ den. Wɔde hyɛ wo awotwaa mu, te sɛ tampon. Wo pelvic floor ntini ahorow no kura bɔɔl no mu bere a worekɔ wo da no. Wubetumi afi ase denam simma kakraa bi a wobɛhyɛ da biara na wode nkakrankakra ama bere no akɔ soro.

Bere tenten ahe na egye ansa na wɔahu nsakrae?

Mpɛn pii no wubetumi ahu nea efi mu ba wɔ adapɛn 6 kosi 8 mu . Nanso, eyi gyina sɛnea wode nsiyɛ ne bere nyinaa yɛ Kegel apɔw-mu-teɛteɛ, ne sɛnea wo ntini yɛ mmerɛw no so.

So mmarima nso betumi ayɛ Kegel apɔw-mu-teɛteɛ?

Yiw, koraa! Obiara betumi anya Kegel apɔw-mu-teɛteɛ so mfaso. Mmarima betumi anya mfaso afi Kegel apɔw-mu-teɛteɛ te sɛ eyinom mu:

• Ɛboa ma wɔhyɛ nsu a ɛtwetwe a wɔmpɛ (incontinence) (egyina nea ɛde ba so).
• Prostate yaw ne ɔfe, a ɛkyerɛ sɛƐboa ma wodi tebea horow te sɛ Prostatitis ne Benign Prostatic Hyperplasia (BPH) ho dwuma.
• Ebetumi ama nna mu anigye ayɛ kɛse denam boa a ɛbɛboa ma obi anya ɔbarima ne ɔbea nna mu kyɛfa so .

Awiei koraa no, kae eyi (Take-Home Message) .

Kegel apɔw-mu-teɛteɛ yɛ apɔw-mu-teɛteɛ a ɛho hia yiye a ebetumi ahyɛ wo pelvic floor ntini ahorow den. Wo pelvic floor betumi ayɛ mmerɛw esiane nneɛma ahorow nti. Nsɛnkyerɛnne te sɛ nsu anaa nsu a ɛretu a ɔmpɛ, anaasɛ atenka a ɛne sɛ ɛsɛ sɛ ɔtow nsu a enhia sɛ ɔyɛ saa no betumi ayɛ sɛnkyerɛnne a ɛkyerɛ sɛ ne akyi berɛmo no ayɛ mmerɛw. Fi ase ketewaa bi na yɛ adwuma kɔsi sɛ wobɛyɛ Kegels mpɛn pii da biara. Sɛ woante Kegels ase anaasɛ wunnim sɛ woreyɛ no yiye a, nsuro sɛ wobɛhwehwɛ mmoa afi oduruyɛfo hɔ. Kae sɛ eyi ho hia w’akwahosan paa!

` Kegel apɔw-mu-teɛteɛ, pelvic floor muscles, urinary control, bowel control, nyinsɛn akwahosan, mmea akwahosan, mmarima akwahosan, apɔw-mu-teɛteɛ