Lɛ wi lan ɛksaktɔli wetin na Kegel Ɛgzampul? Dɛn rili impɔtant fɔ yu pelvik flo trɛnk!

Yu don eva yehri boht 'Kegel Exercises'? Sɔntɛm yu dɔktɔ dɔn tɛl yu bɔt dɛn, ɔ sɔntɛm yu dɔn yɛri bɔt dɛn frɔm yu padi. Dis na rili simpul, bɔt rili impɔtant ɛgzampul dɛn. Dɛn kin ɛp fɔ mek sɔm mɔsul dɛn strɔng, mɔ di wan dɛn we de na wi bɔdi we de dɔŋ. So, lɛ wi tɔk smɔl mɔ bɔt wetin dɛn bi, aw fɔ du dɛn, ɛn udat dɛn impɔtant fɔ, nɔto so?

Wetin na di mכsul dεm na di bכdi? Wetin mek dɛn impɔtant to wi?

Fɔ tɔk am simpul wan, di mɔsul dɛn we de na di bɛlɛ na wan grup we de ledɔm na di bɔt ɔf yu bɛlɛ, bitwin yu hip bon dɛn. Sɔm pipul dɛn kin kɔl dɛn bak di " pelvic floor muscles ." Lɛk nɛt ɔ smɔl bed, dɛn mɔsul ya de wok togɛda fɔ es ɛn ol impɔtant ɔgan dɛn lɛk yu blad, yu uterus, ɛn yu bɔdi na dɛn ples. Tink bɔt dɛn as di fawndeshɔn fɔ wan os. Strɔng fawndeshɔn impɔtant fɔ mek yu gɛt strɔng os, nɔto so? Dɛn mɔsul dɛn ya jɔs tan lɛk wi bɔdi.

Wetin kin apin if dɛn mɔsul ya wik?

Naw imajin us kayn prɔblɛm kin kam if dɛn mɔsul ya we de na di bɛlɛ wik ɔ nɔ de wok fayn.

• I nɔ izi fɔ kɔntrol yu urine ɔ stɔl: Sɔntɛnde yu kin aksidɛntli lik smɔl urine we yu laf, kɔf, sniz, ɔ es sɔntin. Fɔ sɔm pipul dɛn, dis kin pasmak smɔl. I at bak fɔ kɔntrol di we aw di stɔl de pas. Dis na wetin wi kin kɔl ``inkontinɛns'' pan mɛrɛsin. Dis na sɔntin we rili de mɔna yu.
• Prolaps: As a bin dɔn tɔk, na dɛn mɔsul ya de ol di ɔgan dɛn we de ɔp. So we dεn mכsul dεm ya wik, כgan dεm lεk di uterus εn blad kin fכl dכn כ kכmכt na di vagina. Dɛn kɔl dis prolaps. Dis kin bi wan sik wae nɔr kin fayn ɛn sɔmtɛm kin mek yu fil pen.
• Pen we yu de du mami ɛn dadi biznɛs: If dɛn mɔsul ya nɔ de wok fayn, sɔm uman dɛn kin fil pen we dɛn de du mami ɛn dadi biznɛs.

So yu kin si aw dɛn smɔl smɔl mɔsul dɛn ya impɔtant. If yu mek dɛn mɔsul dɛn ya strɔng, yu go ebul fɔ ridyus, ɛn sɔntɛnde yu kin ivin mɛn bɔku pan di prɔblɛm dɛn we wi bin dɔn tɔk bɔt. Di spɛshal tin na dat, nɔbɔdi nɔ go si se yu de du dɛn ɛgzampul ya!

Yu tink se dis ɛksesaiz impɔtant mɔ we uman gɛt bɛlɛ?

Yɛs, na tru! Bɔku tɛm we uman gɛt bɛlɛ ɛn afta we i bɔn ɔda pikin.chans de fכ mek dεn mכsul dεm ya na di bכdi fכm dεm go dכn כ wik. dis na biכs di pikin in wet de put bכku prεshכn pan dεn mכsul dεm ya. Dɔn bak, dɛn mɔsul dɛn ya kin strɛch we dɛn de bɔn pikin. So, i rili impɔtant fɔ mek ɔlman we gɛt bɛlɛ fɔ tɔk to in dɔktɔ ɛn aks if dɛn ``Kegel`` ɛgzampul ya fayn fɔ dɛn ɛn aw fɔ du dɛn fayn fayn wan. If dɛn bigin am kwik, dɛn kin ɛp bak fɔ mek dɛn nɔ gɛt sɔm prɔblɛm dɛn we kin apin afta dɛn bɔn pikin, lɛk we dɛn nɔ ebul fɔ kɔntrol di wata we dɛn de pis.

Aw yu kin du Kegel ɛgzampul dɛn kɔrɛkt wan?

Dis na di pat we impɔtant pas ɔl. `(Kegel)` eksasaiz dem rili izi fo du. Yu kin du dɛn ɛnitɛm we yu gɛt sɔm minit. Yu kin du dɛn we yu de na motoka, we yu de wok na yu tebul na ɔfis, ɔ ivin we yu de na layn na di stoa. Nɔbɔdi nɔ go ivin no se yu de du ɛksɛsayz!

Aw yu kin fɛn di rayt mɔsul dɛn?

Dis na prɔblɛm we bɔku pipul dɛn gɛt. Sɔm izi we dɛn de fɔ fɛn di rayt mɔsul dɛn:

1. Imajin se yu de pis ɛn wantɛm wantɛm yu de tray fɔ stɔp fɔ pis. Dis na di mɔsul dɛm we yu kin fil se yu de tayt. Bɔt mɛmba se dis na jɔs fɔ fɛn di mɔsul dɛn. I nɔ fayn fɔ stɔp fɔ pis lɛk dis ɔltɛm. A go tɔk bɔt dat leta.

2. Wan ɔda we na fɔ put yu finga (we yu was klin wan) insay di vagina ɛn tay dɛn mɔsul dɛn de. If yu fil se yu finga de tayt, dat min se yu de yuz di rayt mɔsul dɛn.

3. Sɔntɛnde, if yu gɛt prɔblɛm fɔ fɛn dɛn mɔsul ya, yu kin aks yu dɔktɔ ɔ pɔsin we de mɛn yu bɔdi fɔ ɛp yu fɔ no dɛn. Na natin fɔ shem fɔ.

Di impɔtant tin na dat, we yu tay dɛn mɔsul ya, yu nɔ want fɔ tay di mɔsul dɛn na yu bɛlɛ, yu bɔdi, ɔ yu leg. Yu want fɔ pe atɛnshɔn nɔmɔ pan dɛn mɔsul dɛn de we de na di bɛlɛ.

Aw fɔ du di ɛgzampul

We yu dɔn fɛn di rayt mɔsul dɛn, na dis na aw fɔ du di ɛgzampul:

1. Skwɛt: Skwɛt di mɔsul dɛn we yu fɛn. I fɔ fil lɛk se yu de pul ɔp ɛn insay.

2. Hol fɔ sɔm sɛkɔn: Hol fɔ lɛk 3-5 sɛkɔn fɔs. Yu kin inkrisayz am to 10 sɛkɔn as yu de yus to am.

3. Rilaks: Afta yu dɔn tayt, rilaks di mɔsul dɛn smɔl smɔl. Hol dɛn rilaks fɔ at le di sem tɛm we yu ol dɛn.

4. Ripit: Du dis 10-15 tɛm insay wan row. Tink bɔt dis as wan ‘sɛt’.

5. Bɔku tɛm insay di de: Tray fɔ du dɛn ‘sɛt’ ya at le tri tɛm insay di de (lɛk mɔnin, aftanun, ɛn nɛt).

Fɔs, i kin at fɔ yu smɔl, ɛn yu mɔsul dɛn kin taya kwik kwik wan. Dat na okay. I go izi fɔ yu as yu de yus to am. Nɔ ɛva wet te i at. Du am sloslo, wit kol at.

Yu fɔ tek tɛm bak bɔt dɛn tin ya we yu de du Kegel ɛgzampul dɛn!

Pan ɔl we i tan lɛk se dis ɛgzampul rili simpul, fɔ mek yu gɛt di rayt rizɔlt, yu fɔ du am kɔrɛkt wan. Dɔn bak, sɔm tin dɛn de we yu nɔ fɔ du.

• Nɔ tayt ɔda mɔsul dɛn: As a bin dɔn tɔk bifo tɛm, we yu de du Kegel ɛksɛsayz, nɔ tayt yu bɛlɛ, yu bɔdi, ɔ yu leg. If yu du dat, yu nɔ rili de wok di mɔsul dɛn we yu nid. Yu nid fɔ pe atɛnshɔn pan yu mɔsul dɛn na yu bɛlɛ. Du dɛn wit fɔs.
• Nɔ ol yu briz: I nɔ fayn fɔ ol yu briz we yu de du ɛksɛsayz. Briz nɔmal wan. Put briz sloslo we yu de tɛns yu mɔsul dɛn, ɛn blo smɔl smɔl we yu rilaks dɛn. Dis go mek shɔ se yu bɔdi ɛn yu mɔsul dɛn gɛt di ɔksijɛn we dɛn nid.
• Nɔ du am we yu de pis: Pan ɔl we dɛn tɛl yu fɔ stɔp fɔ pis we yu de tray fɔ fɛn da mɔsul de, nɔ du am as yu abit. If yu du dat, yu blad nɔ go ɛmti ɔl. Dis kin mek yu gɛt mɔ urinary tract infection (UTI). So, we yu dɔn fɛn di mɔsul, yu fɔ du di ɛksesaiz ɔda tɛm.
• Nɔ ɛkspɛkt kwik rizulyt: Ɛni ɛksesaiz kin tek tɛm fɔ si rizulyt. Sɔm pipul dɛn kin bigin fɔ notis difrɛns insay sɔm wiks, ɛn ɔda wan dɛn kin tek sɔm mɔnt. Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ du am ɛn nɔ giv ɔp. Di mɔsul dɛn go strɔng smɔl smɔl.

Wetin bak yu nid fɔ no bɔt dis?

If yu dɔn de du dɛn Kegel ɛgzampul ya fɔ sɔm tɛm ɛn yu sik dɛn (lɛk we yu nɔ ebul fɔ urinary incontinence) nɔ de bɛtɛ, ɔ if yu nɔ shɔ if yu de du dɛn kɔrɛkt wan, mek shɔ se yu go to yu dɔktɔ. Sɔntɛnde, dɛn kin nid ɔda tritmɛnt dɛn, ɔ dɛn kin sɛn yu to spɛshal pɔsin.

Dɔn bak, if yu gɛt ɛni pen ɔ nɔ fil fayn we gɛt fɔ du wit dɛn mɔsul ya, tɔk to yu dɔktɔ bɔt am. Nɔ fred ɔ shem. Yu gɛt ɔl di rayt fɔ tɔk bɔt yu wɛlbɔdi biznɛs.

Mɛmba se dis ɛksesaiz na simpul, bɔt pawaful we fɔ mek yu gɛt wɛlbɔdi, so i impɔtant fɔ no bɔt am.

Wi go mɛmba smɔl bɔt wetin wi dɔn tɔk bɔt? (Mɛsej we dɛn kin tek go na os)

Okay, so lɛ wi rivyu di impɔtant pɔynt dɛm we wi bin tɔk bɔt na ``Kegel Exercises''.

• Kegel eksasaiz na simpul eksasaiz we de mek di mכsul dεm na yu bכdi (lower abdomen) strכng.
• we yu strכng dεn mכsul dεm ya, i kin ridyus di prכblεm dεm lεk fכ inkontinεns εn prolaps.
• I rili impɔtant fɔ du dɛn ɛgzampul ya we yu gɛt bɛlɛ ɛn afta yu bɔn pikin.
• Fɔ mek yu ebul fɔ du di ɛgzampul kɔrɛkt wan, yu nid fɔ no di kɔrɛkt mɔsul dɛn fɔs. Dɔn, fala di step dɛn fɔ tɛns, ol fɔ sɔm sɛkɔn, ɛn rilaks.
• Nɔ tayt yu bɛlɛ ɔ yu bɔdi mɔsul dɛn we yu de du ɛksɛsayz, nɔ ol yu briz, ɛn nɔ strɛs we yu de pis.
• I kin tek sɔm tɛm fɔ si di tin dɛn we kin apin, so kɔntinyu fɔ du am ɛn nɔ giv ɔp.
• If yu gɛt prɔblɛm, nɔ shem fɔ aks dɔktɔ fɔ advays.

So, a op se yu get gud andastan fo dis `(Kegel)` eksasaiz. If yu mek dɛn bi pat pan yu layf, yu go ebul fɔ gɛt bɔku wɛlbɔdi bɛnifit dɛn! Ɛnjɔy di de!

` Kegel eksasaiz, pelvik fכl mכsul dεm, urinary kכntrכl, inkontinεns, prolaps, bεlε hεlth, uman dεm hεlth