Sɔntɛnde yu kin lik urine we yu nɔ de ɛkspɛkt am? Ɔ i kin apin we yu laf ɔ kɔf? Dis na prɔblɛm dɛn we wi man dɛn kin shem smɔl fɔ tɔk bɔt, bɔt bɔku pan wi gɛt. Nɔ wɔri, gud sɔlv kin de fɔ dis. Tide wi go tɔk bɔt wan ɛgzampul we bɔku pipul dɛn tink se na fɔ uman dɛn nɔmɔ, bɔt i rili bɛnifit fɔ man dɛn bak. Dat na "Kegel Ɛgzampul dɛn."
Wetin na Kegel ɛgzampul dɛn?
Fɔ tɔk am simpul wan, Kegels na ɛksesaiz dɛn we de mek yu mɔsul dɛn na yu bɛlɛ strɔng. Tink bɔt yu bɛlɛ we de dɔŋ lɛk wan nɛtwɔk we gɛt mɔsul dɛn we de ol yu ɔgan dɛn lɛk yu blad ɛn yu bɔdi, lɛk nɛt ɔ rop, ɛn mek dɛn nɔ fɔdɔm. Dat nεtwכk fכ mכsul dεm na in wi kכl di mכsul dεm we de fכm di bכdi.
Dɛn mɔsul dɛn ya de ɛp yu fɔ kɔntrol di we aw yu de pis ɛn fɔ pul dɔti. Dɛn rili impɔtant bak fɔ du mami ɛn dadi biznɛs. Dɛn kin involv dairekt wan fɔ kɔntrol di blɔd we de flɔ to di penis, ɛp fɔ mek pɔsin gɛt erection, ɛn kɔntrol di ejaculation.
Wetin mek wi man fɔ du Kegel ɛksesaiz?
We wi de tɔk bɔt Kegel ɛksesaiz, bɔku tɛm wi kin tink bɔt uman dɛn. Dɛn kin du dɛn fɔ mek dɛn mɔsul dɛn we de na di bɔdi strɔng, we kin wik afta wi gɛt bɛlɛ ɔ as wi de ol. Bɔt man dɛn kin bɛnifit bak frɔm dɛn ɛgzampul ya bikɔs ɔf difrɛn wɛlbɔdi kɔndishɔn dɛn.
Chek di tebul we de dɔŋ fɔ si if yusɛf go bɛnifit frɔm dɛn bɛnifit ya.
| Yu prɔblɛm/situeshɔn | Di bɛnifit dɛn we Kegel de du ɛksɛsayz |
|---|---|
| Urinary incontinence | I de mek di blad kɔntrol bɛtɛ. |
| Fekal inkɔntinɛns | I de mek di bɔdi kɔntrol bɛtɛ. |
| Pen ɛn swel we kin kam bikɔs ɔf inflamɛns na di prɔstat gland (prostatitis) ɔ benign prostatic hyperplasia (BPH) . | I de ɛp fɔ kɔntrol di pen ɛn swɛlin. |
| Prɔblɛm wit satisfayshɔn pan mami ɛn dadi biznɛs ɛn di we aw pɔsin de du tin. | I de ɛp fɔ kɔntrol di ejakuleshɔn bɛtɛ ɛn fɔ mek di ɔrgazm bɛtɛ. |
Fɔ du dɛn ɛgzampul ya, mɔ bifo ɛn afta ɔpreshɔn fɔ prɔstat kansa (prostatectomy), kin ɛp fɔ mek yu ebul fɔ kɔntrol yu urinary bak.
Okay, naw aw yu go fɛn dɛn mɔsul ya ɛksaktɔli?
Dis na di tin we impɔtant pas ɔl. Fɔ mek yu ebul fɔ ɛksesaiz kɔrɛkt wan, yu nid fɔ no di rayt mɔsul dɛn. Sɔm simpul we dɛn de fɔ du dis.
1. Imajin se yu de stɔp yu urine: We yu de pis, imajin se yu de tray fɔ stɔp fɔ pis wantɛm wantɛm. di mכsul dεm we de tayt da tεm de na di pεlvik fכl mכsul dεm we yu de luk fכ. Bɔt mɛmba se dis na jɔs fɔ fɛn di mɔsul dɛn. Nɔ du dis ɛgzampul we yu de pis ɔltɛm. I nɔ fayn fɔ yu blad.
2. Tink bɔt am lɛk se yu de ol di briz bak: Dis na di sem mɔsul dɛn we yu kin tayt fɔ ol di briz bak we yu gɛt fɔ fart.
3. di filin we yu de pul yu tεstikul dεm: we yu tayt dεn mכsul dεm ya, yu fכ fil se yu skrotum dεn pul כp sכmtεm.
Di tin we impɔtant pas ɔl na, nɔ tɛns yu bɛlɛ, yu bɔdi, ɔ yu shɔl we yu de du dis ɛgzampul. Di wangren mɔsul dɛn we nid fɔ tayt na di wan dɛn we wi bin fɛn. Na smɔl, insay tayt.
If yu gɛt prɔblɛm fɔ fɛn dɛn mɔsul ya, tɔk to yu dɔktɔ. I kin ɛksplen dis to yu ditayli.
Aw fɔ du Kegel ɛgzampul dɛn kɔrɛkt wan, stɛp bay stɛp
We yu dɔn fɛn di rayt mɔsul dɛn, di ɛksesaiz kin rili izi fɔ du. Yu kin du am ɛnisay, ɛnitɛm. We yu fɔs bigin, i kin izi fɔ du am we yu sidɔm na chia ɔ ledɔm na bed.
- Step 1: Fɔs, tayt di mɔsul dɛm we yu fɛn na di bɛlɛ. As wi bin dɔn tɔk, lɛk se yu de ol yu urine bak.
- Step 2: Hol am fɔ lɛk 5 sɛkɔn . Nɔ ol yu briz na dis tɛm. Briz nɔmal wan. I fayn fɔ kɔnt lawd wan 1, 2, 3, 4, 5.
- Step 3: Naw, rilaks di mɔsul dɛm we yu bin de tɛns ɔltogɛda. Hol am fɔ 5 sɛkɔn .
- Step 4: Tayt ɛn lus dis we wan ripit wan wan tɛm . Du dis 10 tɛm insay wan row.
- Step 5: Tray fɔ du dis sɛt we gɛt 10 ripit tri tɛm insay di de (mɔnin, aftanun, ɛn nɛt).
We yu dɔn yus to dis ɛn i izi, tray fɔ mek di tɛm we yu de ol am frɔm 5 sɛkɔn to 10 sɛkɔn . Dɔn bak, kip di tɛm fɔ rilis to 10 sɛkɔn.
Smɔl mistek dɛn ɛn aw fɔ fiks dɛn
If yu de du Kegel eksasaiz kɔrɛkt wan, yu nɔ go ebul fɔ muv ɛni ɔda say na yu bɔdi. If yu bɛlɛ, yu bɔdi, ɔ yu shɔl fil tayt, yu de du am bad. Ɛn if yu bak, yu bɛlɛ, ɔ yu ed de at afta yu dɔn du ɛksɛsayz, dat min se yu de yuz di rɔng mɔsul dɛn ɔ yu de ol yu briz.
Tin dɛn we yu fɔ pe atɛnshɔn mɔ to
I rili impɔtant: If yu gɛt Foley kateshɔn, nɔ du Kegel ɛgzampul fɔ ɛni rizin. If yu du dat, i kin mek yu blɔd ɔ yu blad mɔsul dɛn kin mek yu fil pen.
If yu fil pen we yu de du ɛksɛsayz, stɔp wantɛm wantɛm. I min se sɔntɛm yu de du am rɔng. I impɔtant fɔ du am rayt pas fɔ du am tumɔs tɛm insay di de.
Bɔrku tɛm, yu go bigin fɔ notis difrɛns afta yu dɔn du dɛn ɛgzampul ya fɔ lɛk 6-8 wik. Bɔt fɔ mek yu kɔntinyu fɔ gɛt di rizɔlt, yu nid fɔ mek dis bi pat pan yu ɛvride.
Mɛsej we dɛn kin kɛr go na os
- Kegel eksasaiz kin rili bɛnifit uman ɛn man. Dɛn kin mek di mɔsul dɛn we de na di bɔdi strɔng.
- Dɛn tin ya kin ɛp fɔ mek yu gɛt prɔblɛm wit yu urinary ɛn bowel control ɛn i kin ɛp fɔ mek yu du mami ɛn dadi biznɛs fayn fayn wan.
- Bifo yu du di ɛgzampul, imajin se yu de ol yu urine ɛn no di rayt mɔsul dɛn.
- Start bay we yu tayt fɔ 5 sɛkɔn, dɔn rilaks fɔ 5 sɛkɔn, 10 tɛm, 3 tɛm insay di de. As tɛm de go, yu fɔ ad to 10 sɛkɔn.
- Nɔ ol yu briz ɔ tayt yu bɛlɛ, yu bɔdi, ɔ yu shɔl mɔsul dɛn we yu de du ɛksɛsayz.
- If yu fil pen, ɔr if nɔr impɔtant afta 6-8 wik, mek shɔ se yu tɔk to yu dɔktɔ. I kin gi yu di rayt gayd.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt