Sɔntɛnde yu kin fil se yu nid fɔ pis smɔl we yu de laf, kɔf, ɔ es sɔntin we ebi? Ɔ yu nid fɔ pis wantɛm wantɛm ɛn kwik kwik wan, sɔntɛnde yu kin nid fɔ pis so dat yu nɔ kin ivin ebul fɔ pis? Dis na prɔblɛm dɛn we bɔku pipul dɛn, mɔ uman dɛn, ɛn sɔm man dɛn kin gɛt we dɛn kin shem smɔl fɔ tɔk bɔt. Bɔt yu no se gud sɔlv de fɔ dis? Na dat mek wi go tɔk bɔt Kegel Exercises tide.
Wetin na Kegel ɛgzampul dɛn?
Fɔ tɔk am simpul wan, di ɛgzampul dɛn we Kegel kin du na fɔ mek di mɔsul dɛn we de na yu bɛlɛ strɔng . Naw tink bɔt wetin na dɛn mɔsul dɛn ya we de na di bɛlɛ. dis na di mכsul dεm we de εp fכ ol di כgan dεm na yu bכdi, lεk yu blad, pat pan yu big intestin, εn na uman dεm, yu vagina, na in ples. Lɛk nɛt, dɛn mɔsul dɛn ya kin mek dɛn ɔgan dɛn ya nɔ sag dɔŋ. Nɔto dat nɔmɔ, dɛn mɔsul ya kin ɛp bak wit tin dɛn lɛk fɔ pis, fɔ poop, ɛn fɔ du mami ɛn dadi biznɛs.
Kegel eksasaiz involv fכ tayt dεn mכsul dεm ya na di bכdi, ol dεm fכ sכm tεm, dεn rilaks dεm bak sכmtεm. jכs lεk we yu de es dכmbεl fכ bil yu baysεps, dis de mek di mכsul dεm na di bכdi "fit."
Wetin kin rili apin wit Kegel ɛgzampul dɛn?
Dɛn se kegel ɛksɛsayz kin ɛp fɔ mek yu mɔsul dɛn na yu bɛlɛ "fit." Jɔs lɛk aw yu kin es wet, dɛn kin mek ɔda mɔsul dɛn na yu bɔdi strɔng. Dɛn ɛgzampul ya kin mek yu kɔntrol yu blad ɛn yu bɔdi fayn fayn wan, ɛn dɛn kin mek bak di mɔsul dɛn we de na yu bɛlɛ nɔ wik.
Imajin wetin go apin if dɛn mɔsul dɛn ya wik. Yu kin aksidɛntli lik yu urine ɔ stɔl, ɔ yu nɔ go ebul fɔ kɔntrol di we aw yu de muv yu bɔdi. Dɛn mɔsul ya kin wik as yu de ol, we yu gɛt bɛlɛ, afta yu bɔn pikin, ɔ afta yu dɔn ɔpreshɔn yu.
Udat dɛn impɔtant fɔ Kegel ɛgzampul dɛn?
infakt, enitin we de put prεshכn pan di mכsul dεm na di bכdi kin mek dεn wik, we kin mek dεn nכ ebul fכ ol di bכdi כgan dεm na in ples. Na sɔm tin dɛn we kin mek di mɔsul dɛn na di bɔdi wik:
- Bεlε: di pikin in wet de put bכku prεshכn pan dεn mכsul dεm ya.
- Pikin: Dɛn mɔsul ya kin afɛkt we dɛn de bɔn pikin we nɔmal ɛn we dɛn de du sizarian sɛkshɔn (C-section) .
- Fɔ fat: Dis risk kin de we di bɔdi wet go ɔp, we min if di bɔdi mas indeks (BMI) pas 30, ɔ if di bɔdi wet pas 25.
- Ɔpreshɔn na yu pelvik eria.
- We pɔsin de ol:We di ej de ol, lεk כda mכsul dεm na di bכdi, di mכsul dεm na di bכdi, di rεktum, εn di anus de wik fכ nכmal wan.
- Fɔ strɛs pasmak we yu de poop (kɔnstipashɔn) ɔ fɔ kɔf fɔ lɔng tɛm.
- Sɔm ɛgzampul dɛn: Ɛspɛshali tin dɛn lɛk fɔ jomp, rɔn, ɛn fɔ es wet.
Bɔt wan tin we wi fɔ mɛmba na dat, Kegel ɛksesaiz nɔ kin wok fɔ ɔlman. Sɔntɛnde, if yu du Kegels tumɔs ɔ yu du am we yu nɔ nid, dat kin mek yu mɔsul dɛn tayt ɛn mek yu fil pen. So if yu gɛt prɔblɛm, i go fayn fɔ mek yu go to dɔktɔ.
Bɛlɛ ɛn Kegel ɛksesaiz
If yu gɛt bɛlɛ, fɔ du Kegel ɛksɛsayz we yu gɛt bɛlɛ, i kin mek i izi fɔ bɔn pikin smɔl. dis na biכs yu go gεt bכku kכntrol pan yu bכdi mכsul dεm we yu de bכn. Nɔto dat nɔmɔ, bɔt i de ɛp bak fɔ:
- Ɛksesaiz fɔ kɔntrol di blad .
- di mכsul dεm we de sכpכt di pikin in wet we de na di bכdi strכng.
- Ridyus di we aw pɔsin kin urinary incontinence .
- we yu push di tεm we yu de bכn di vagina de εp.
- i de εp di pεrinial εria (di εria bitwin di vagina εn di an) fכ hεl afta dεn bכn pikin.
Aw a go fɛn mi mɔsul dɛn na mi bɛlɛ?
Dis na di tin we impɔtant pas ɔl. If yu nɔ fɛn di rayt mɔsul dɛn, yu nɔ go ebul fɔ du di ɛksesaiz fayn fayn wan. Na sɔm we dɛn ya:
1. Stɔp we yu de pis: We yu de pis na tɔylɛt, tray fɔ stɔp fɔ pis wantɛm wantɛm. Dis na di mɔsul we de fil lɛk se i de tayt. Bɔt dis na jɔs fɔ mek yu no di mɔsul. If yu tray fɔ stɔp fɔ pis lɛk dis ɔltɛm, yu kin gɛt infɛkshɔn .
2. Imajin se yu de tray fɔ stɔp di briz we de flɔ: We yu fil lɛk fɔ pas gas, imajin se yu de tray fɔ stɔp am. Dis na di sem mɔsul we de tayt.
3. Yuz finga (fɔ uman): Put yu (we klin fayn) finga insay yu vagina ɛn tray fɔ tay di mɔsul dɛn we de rawnd am. Yu fɔ fil se yu finga de tayt, lɛk se di mɔsul dɛn de es ɔp.
Yu bin ɛva ple na klo vending mashin we yu bin smɔl? Wan klo de we de kam dɔŋ frɔm di tap ɛn grap wan tɔys ɛn afta dat i go ɔp. Na dat kin apin na Kegel ɛksesaiz, lɛk se di klos tayt ɛn es ɔp we i ol di tɔys. Yu fɔ tayt yu mɔsul dɛn na yu bɛlɛ ɛn pul dɛn ɔp.
Aw a go du Kegel ɛgzampul dɛn kɔrɛkt wan?
Dɛn kin du kegel ɛksɛsayz bay we yu tayt yu bɛlɛ mɔsul dɛn, ol dɛn fɔ sɔm tɛm, dɔn yu rilaks dɛn smɔl smɔl. Start smɔl ɛn smɔl smɔl yu fɔ mek di tɛm we yu de ol dɛn ɛn di nɔmba fɔ di tɛm we yu de du dɛn. I bɛtɛ fɔ du dɛn ɛgzampul ya tu to tri tɛm insay di de.
Na dis na wan ɛgzampul schedule fɔ du Kegel ɛgzampul dɛn:
1. Fɔs, fɛn di mɔsul dɛn na yu bɛlɛ (as wi bin dɔn tɔk ɔp).
2. Naw, tayt dɛn mɔsul dɛn de fɔ lɛk 3 sɛkɔn. Dɔn, rilaks dɛn fɔ 3 sɛkɔn. Dis na wan Kegel eksasaiz.
3. Tray fɔ du dis 10 tɛm . If 10 tu at fɔs, bigin wit 5 ɛn inkrisayz smɔl smɔl. Wi de kol dis "set."
4. Du wan sɛt na mɔnin ɛn wan sɛt na nɛt.
5. As yu de trɛnk, smɔl smɔl, yu fɔ ad di nɔmba fɔ di tɛm. Fɔ ɛgzampul, instead fɔ tayt fɔ 3 sɛkɔn ɛn rilaks fɔ 3 sɛkɔn, tayt fɔ 5 sɛkɔn ɛn rilaks fɔ 5 sɛkɔn.
6. Dɔn, inkrisayz di nɔmba fɔ Kegels we yu de du insay wan row to 10 (if yu nɔ du am yet).
7. Fɔ dɔn, inkrisayz di nɔmba fɔ di tɛm we yu de du am fɔ wan de frɔm tu to tri tɛm.
Di bɛst tin fɔ du na fɔ rich di say we yu kin du 10 Kegel pan wan sɛt (tayt fɔ 5 sɛkɔn, rilaks fɔ 5 sɛkɔn) 3 sɛt fɔ wan de.
Aw a go no if a de du Kegel eksasaiz kɔrɛkt wan?
I nɔ fayn fɔ fil pen we yu de du Kegel ɛksɛsayz. If yu de fil pen na yu bɛlɛ, yu bɔdi we de dɔŋ, ɔ yu ed, sɔntɛm yu de ol yu briz ɔ tayt di rɔng mɔsul dɛn.
If yu gɛt prɔblɛm fɔ fɛn yu pelvik flo mɔsul dɛm, ɔ if yu fil pen ɔr nɔr de fil fayn, yu kin de du Kegels di rɔŋ we. If na so i bi, i go fayn fɔ mek yu aks pɔsin we de kia fɔ wɛlbɔdi biznɛs fɔ ɛp yu .
If yu du Kegels kɔrɛkt wan, yu go notis se yu sik dɛn go stɔp smɔl smɔl fɔ sɔm wiks. Fɔ ɛgzampul, yu kin fil se yu nɔ kin pis bɔku tɛm.
Aw a go no if mi pelvik flo strɔng?
If yu bכdi strכng, yu kin gεt sayn dεm lεk:
- Na smɔl ɔ nɔ de we yu nɔ want fɔ pis/difecation.
- Nɔ fil di nid fɔ pis/difecate ɔltɛm.
- Fɔ fil lɛk se yu kin kɔntrol yu urine ɛn stɔl.
- Yu kin du Kegel ɛgzampul dɛn izi wan.
Aw had yu fɔ swɛt we yu de du Kegels?
Yu wan tayt yu Kegels as yu kin fil. Bɔt tek tɛm mek yu nɔ tayt yu mɔsul dɛn we de insay yu shɔl, yu bak, yu bɔdi, ɔ yu bɛlɛ. We yu tayt dɛn mɔsul dɛn ya, dat min se yu nɔ de du di ɛgzampul kɔrɛkt wan.
Dɔn bak, nɔ strɛs so dat yu fɔ ol yu briz. Briz nɔmal wan we yu de du Kegels. Sɔntɛm if yu kɔnt lawd wan, dat go ɛp yu fɔ kɔntinyu fɔ blo fayn fayn wan.
Yu tink se i bɛtɛ fɔ du Kegel ɛksesaiz we yu sidɔm, tinap, ɔ ledɔm?
Yu kin du Kegel ɛgzampul dɛn we yu de ledɔm, sidɔm, ɔ tinap. If yu pelvik fכl mכsul dεm wik, i kin izi fכ du dεm fכ ledɔm fכs.
Ɔmɔs sɛkɔn yu fɔ ol wan Kegel?
We yu bigin, du bɔku tin dɛn nɔmɔ we yu ebul fɔ du wit kɔmfyut. Fɔ ɛgzampul, 5 Kegel dɛn bin de ol fɔ 3 sɛkɔn, tu tɛm insay di de. Smɔl smɔl, yu de mek di nɔmba bɔku as yu de gɛt trɛnk ɛn ebul fɔ bia. Di bɛst tin fɔ du na fɔ ol fɔ 5 sɛkɔn, dɔn rilaks fɔ 5 sɛkɔn, dɔn du 10 pan dɛn tin ya, tu ɔ tri tɛm insay di de.
Wetin na di bɛst Kegel ɛksɛsayz?
No "best" Kegel eksasaiz rili de. Ɛvri Kegel we yu du kɔrɛkt wan gɛt bɛnifit. Pik di wan we go mek yu fil fayn pas ɔl. Insay ɛni pozishɔn, pe atɛnshɔn fɔ swɛt ɛn es yu bɛlɛ lɛk se yu de es sɔntin ɔp.
Wetin mek i nɔ izi fɔ mi fɔ du Kegel ɛgzampul dɛn?
If i nɔ izi fɔ du Kegel ɛksɛsayz, dɔktɔ kin tɛl yu fɔ tray fɔ tren bayɔfidbak ɛn ilɛktrik stimuleshɔn fɔ di mɔsul dɛn na di bɛlɛ.
Insay bayɔfidbak , dɔktɔ kin put smɔl tin (probe) insay yu vagina. Dɔn, dɛn kin aks yu fɔ du wan Kegel ɛgzampul. Wan monita de sho yu aw yu de kɔntrakt di mɔsul dɛn tranga wan.
Ilɛktrik stimulashɔn na we fɔ mek bak aw Kegel ɛksɛsayz fɔ fil. Na ya, yu dɔktɔ kin sɛn smɔl ilɛktrik kɔrɛnt to yu mɔsul dɛn na yu bɛlɛ. Dɔn di mɔsul dɛn kin tayt we dɛn de ansa di kɔrɛnt.
If yu gɛt prɔblɛm fɔ du Kegels, ɔ if yu nɔ shɔ if yu de yuz di rayt mɔsul dɛn, nɔ fred fɔ go to dɔktɔ. Dɛn de ya fɔ ɛp yu.
Wetin na dɛn Kegel bɔl ya?
Kegel bol na spɛshal tin dɛn we yu kin wɛr insay yu vagina. Sɔntɛnde dɛn kin kɔl dɛn Kegel ɛksɛsayz, bɔku tɛm dɛn kin bi sɛkɔral tin dɛn we kin ɛp fɔ mek yu bɔdi mɔsul dɛn strɔng. Dɛn kin put dɛn insay yu vagina, jɔs lɛk tampon. di mכsul dεm na yu bכdi de ol di bכl in ples as yu de go bכt yu de. Yu kin bigin bay we yu wɛr dɛn fɔ sɔm minit insay di de ɛn smɔl smɔl yu kin mek di tɛm bɔku.
Aw lɔng i kin tek fɔ si chenj dɛn?
Yu kin si di rizulyt insay 6 to 8 wiks . Bɔt dis dipen pan aw yu de du Kegel ɛksesaiz dɛn wit ɔl yu at ɛn ɔltɛm, ɛn aw yu mɔsul dɛn wik.
Man dem kin du Kegel eksasaiz tu?
Yɛs, fɔ tru! Ɛnibɔdi kin bɛnifit frɔm Kegel ɛksesaiz. Man dɛn kin bɛnifit frɔm Kegel ɛgzampul dɛn lɛk dɛn wan ya:
- I de ɛp fɔ kɔntrol di urine lik we yu nɔ want (incontinence) (dipen pan di kɔz).
- Prɔstat pen ɛn swel, we minI de ɛp fɔ mɛn di kɔndishɔn dɛn lɛk Prɔstataytis ɛn Benign Prostatic Hyperplasia (BPH).
- I kin mek pɔsin gladi fɔ du mami ɛn dadi biznɛs bay we i de ɛp fɔ mek pɔsin in erekshɔn ɛn fɔ mek i kɔmɔt na in bɔdi .
Fɔ dɔn, mɛmba dis (Take-Home Message) .
Kegel eksasaiz na rili imכtant εksεsayz we kin mek yu pelvik fכl mכsul dεm strכng. Yu bכdi kin wik fכ difrεn rizin dεm. Di sayn dɛm lɛk we yu urine ɔ stɔl de lik we yu nɔ want, ɔ we yu fil se yu fɔ pis we yu nɔ nid fɔ du dat, kin bi sayn fɔ se yu bɔdi wik. Start smɔl ɛn wok yu we fɔ du Kegels bɔku tɛm insay di de. If yu nɔr ɔndastand Kegels ɔr nɔr shɔ if yu de du am kɔrɛkt wan, nɔr frayd fɔ go to dɔktɔ. Mɛmba se dis rili impɔtant fɔ yu wɛlbɔdi!
` Kegel eksasaiz, pelvik fכl mכsul dεm, urinary kכntrכl, bכwel kכntrכl, bεlε hεlth, uman dεm hεlth, man dεm hεlth, εksεsayz
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