Kegel exercise kan ngaihtuah hian a tam zawk chuan hmeichhia kan ngaihtuah thin a ni lawm ni? Heng exercise te hi naupai hnu emaw, kan tar deuh deuh emawa harsatna thenkhat lo awm tan chuan a tangkai hle tih kan hre tawh. Mahse, heng Kegel exercise te hian mipa tan pawh ngaihtuah phak loh hlawkna a thlen tih i hria em? Ni e, a dik a ni. Vawiin hian mipa tan bik heng Kegel exercise te hi han sawi ila.
A awlsam zawngin, heng Kegel exercise te hi engte nge ni?
I pelvic area hnuaiah hian muscle network, net ang maia inzar pharh a awm tih han ngaihtuah teh. He network of muscles hi i ruh hnuai lam atanga i pubic bone thlengin a inzar pharh a ni. Hengte hi pelvic floor muscles kan ti a .
Heng muscle te hian i bladder leh bowels ang chi organ te chu an support a, an awmna hmunah an vawng reng thin. Tin, i zun (pee) leh i zun (poop) te control turin an pui bawk. Hei bakah hian sexual function atan pawh an pawimawh hle. Heng pelvic floor muscle te hian penis-a thisen kal dan tur a control bawk a, erection leh ejaculation neih theihna turin a pui bawk.
Chuvangin, Kegel exercise hi heng pelvic floor muscle te tichaktu exercise a ni.
Chuti a nih chuan, engvangin nge mipa hian he exercise hi a tih ang?
Hmeichhia ang bawkin mipa pawhin an tar chhoh zel angin, damdawi lam thil engemaw vang emaw, operation hnuah emaw an pelvic floor muscle-ah chak lohna an nei thei bawk. Hei hian harsatna chi hrang hrang a thlen thei a ni. Kegel exercise hian heng harsatna tam tak hi a thunun thei a ni.
Heng exercise-te hlawkna ber berte chu a hnuaia table-ah hian en rawh.
| Buaina / Hlawkna | Kegel exercises hian a puih dan |
|---|---|
| Zun chhuahna (Urinary Incontinence) a awm | Nuih laiin, khuh laiin, thil rit tak tak chawi laiin tum loh taka zun chhuah ang chi thil awmdan control turin a pui thin. Hei hi prostate surgery hnuah a tangkai hle. |
| Fecal incontinence a awm thei | Anus vel muscle te a tichak a, bowel movement control turin a pui bawk. |
| Prostate chungchang | Prostatitis leh BPH (Benign Prostatic Hyperplasia) ang chi natna avanga natna leh hliam te enkawl nan a pui thin. |
| Mipat hmeichhiatna lama hriselna tihchangtlun | He exercise hian ejaculation control tha zawkin, orgasm chak zawk i nei a, erection chak zawk i neih theih nan a pui bawk. |
Okay, tunah chuan engtin nge heng taksa ruh tak takte hi i hmuh theih ang?
Hei hi a pawimawh ber a ni. Exercise i tih hmain i tihkhauh duhna muscle dik tak i zawn hmasak phawt a ngai a ni. Muscle dik lo tihkhauh chuan result a pe lovang.
Muscle ṭha famkim hmuh theihna kawng awlsam tlemte a awm a:
1. I zun i vawn dan kha han ngaihtuah teh: I zun dawn a, rang takin i chawlh a ngai ang tih han ngaihtuah teh. Chutih laia i tihkhauh (muscles) te chu i pelvic floor muscles an ti a. (Mahse hei hi taksa ruh zawng tur chauhvin ti rawh. Zun laiin insum tum suh, hei hian i bladder a tichhe thei a ni).
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3. I testicles en rawh: Darthlalang hmaah ding la, i scrotum chu i taksa lam hawia i hruai chhoh ang maiin i taksa ruhte kha khauh tir tum ang che. Chutianga i tih laiin i testicles te chu a sang deuh a nih chuan i taksa ruh dik tak chu i tikhauh tihna a ni.
Muscle dik tak hmuh kawngah harsatna i la nei a nih chuan a tha ber chu i doctor nen he thu hi sawipui hi a ni. Heng taksa ruhte hi chiang taka hriat theih nan a pui thei che a ni.
Exercise dik taka tih dan tur, step by step
He exercise hi khawi hmunah pawh, engtik lai pawhin i ti thei ang. Mahse, i tan tirh lai chuan chair-a ṭhuin, i ke chu leiah flat-in, i hnungzang chu thlawpin tih a awlsam ber. Leiah muhil pawhin i ti thei.
A tih dan tur chu hetiang hi a ni:
1. Muscle te kha tikhauh rawh:A hmaa i hmuh tawh pelvic floor muscle te kha khauh takin khauh rawh. I pull up ang mai hian. Hetiang dinhmun hi second 5 vel vawn reng tur a ni. I thaw kha vawng tlat suh. Count out loud 1, 2, 3, 4, 5. Tichuan, i thawk dan pangngaiah a kir leh ang.
2. Muscle te kha ti hahdam rawh: A dawtah chuan i tensing thin muscle te kha relax vek rawh. Second 5 vel vawn tur a ni.
3. Tih leh tur: Hetiang tightening leh loosening process hi vawi 10 ti leh tur a ni. Hei hi session khat angin chhiar rawh.
4. Ni khatah vawi thum: A theih chuan ni khatah vawi 10 vawi thum (zing, chawhnu, leh zan) tih tum ang che.
5. Zawi zawiin siam that: Hun a kal zel a, i taksa ruh i vawn hun chhung hi second 5 atanga second 10 ah tihpun tum ang che. Tin, chawlh hahdam hun chu second 10-ah dah la.
Engtin nge he thil hi ka ti dik em tih ka hriat theih ang?
Kegel exercise dik taka i tih chuan i pelvic floor muscles tih loh chu engmah che tih i hre tur a ni lo. Entirnan, i hnute, i pum ruh, i ke ruh te a tikhauh tih i hre tur a ni lo. Hei hi exercise tenau tak, fiah lo tak a ni.
Exercise i tih zawh hnua i hnungzang, i pum emaw, i lu emaw a na a nih chuan taksa ruh dik lo emaw, thawk i tihkhawtlai emaw a ni mai thei. Chutiang a nih chuan Doctor nen inbia nghal rawh.
Heng thilte pawh hi enkawl ve rawh (a pawimawh!) .
Kegel exercise kan tih hian thil pawimawh tlemte kan hriat reng tur a awm.
| To-Dos tih tur a ni | Tih loh tur |
|---|---|
| Thâwk lak dan pangngai vawng reng rawh. | Exercise i tih laiin i thawk kha vawng tlat suh. |
| Pelvic floor muscle chauh tihkhauh hi ngaihtuah rawh. | I hnute, i kekawrte, i pum ruh te kha khauh suh. |
| Nitin exercise mumal tak nei thin ang che. | Ti lutuk suh. Muscle te hian chawlh a mamawh a ni. A tih tam lutuk hian taksa ruh a ti chau thei a, harsatna a tipung thei bawk. |
| Natna i neih chuan exercise kha bansan la, doctor thurawn la rawh. | Pawimawh tak: Foley catheter i neih chuan eng vang pawhin he exercise hi ti suh. Thisen chhuah emaw, bladder muscle spasm emaw a thlen thei. |
Results hmuh tur hian eng chen nge hun a duh?
Hei hi mi tin a inang lo. Results hmuh hun chhung hi i pelvic floor muscles chak lohna leh exercise i tih danah a innghat a ni. Mahse a tlangpuiin mi tam zawk chuan kar 6 atanga kar 8 chhung exercise mumal tak an neih hnuah hmasawnna nasa tak an hmu thin. Heng hlawknate hi vawng reng tur chuan he exercise hi nitin tih danah i siam a ngai mai thei.
Engtikah nge damdawi lam thurawn i lak ang?
Kegel exercise hi a him hle nachungin, a then phei chuan doctor thurawn lak a pawimawh hle.
- Exercise i tih tan hmain a tih dan dik tak zir hmasa phawt ang che.
- Exercise i tih laiin natna i neih chuan.
- Kar 6-8 chhung a zawna exercise i tih hnuah i harsatnaah hmasawnna i hmu lo a nih chuan.
Chutiang a nih chuan zak suh la, hemi chungchang hi i doctor nen inbia ang che. Physiotherapist puihna i mamawh mai thei.
Take-Home Thuchah a ni
- Kegel exercise hi hmeichhia leh mipa tan pawh a hlawkpui hle. I pelvic floor muscle te an tichak a ni.
- Hengte hian zun emaw, ril emaw control lama harsatna te, prostate lama harsatna te, mipat hmeichhiatna lama hnathawh thatna te a pui thin.
- A pawimawh ber chu exercise atana taksa ruh dik tak hriatchhuah a, technique dik tak hman a ni.
- Consistency hi a pawimawh hle. Results hmuh theih nan kar tlemte a ngai mai thei. Dawhthei la, nitin exercise la.
- Exercise i tih laiin natna i neih chuan, a nih loh leh hmasawnna a awm loh chuan doctor nen inbia ngei ang che.
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