A chang chuan i beisei loh laiin zun i leak thin em? A nih loh leh i nuih emaw, i khuh emaw hian a thleng em? Heng harsatnate hi keini mipa te hian sawi kan zak deuh a, mahse mi tam takin kan nei ve tho. Lungngai suh, hei hi chinfelna tha tak a awm mai thei. Vawiin hian mi tam takin hmeichhia tan chauh nia an ngaih, mahse mipa tan pawh a hlawkpui hle tih rin theih loh exercise kan sawi dawn a ni. Chu chu "Kegel Exercises" a ni.
Kegel exercise te hi eng nge ni?
A awlsam zawngin Kegels hi i pelvic floor muscle tichaktu exercise a ni. I pum hnuai lam chu i taksa peng hrang hrang, i bladder leh bowels te chu a hmuna vawng tlattu, net emaw, hrui emaw ang maia, a tlak lohna tura vengtu taksa peng hrang hrang network angin ngaihtuah rawh. Chu network of muscles chu pelvic floor muscles kan tih chu a ni.
Heng muscle te hian zun leh ek chhuahna control nan a pui thin. Sex function atan pawh an pawimawh hle. Penis-a thisen kal dan control-naah direct-in an inrawlh a, erection neih theihna tura puitu leh ejaculation control-naah an inrawlh bawk.
Engvangin nge keini mipa hian Kegel exercise hi kan tih ang?
Kegel exercise chungchang kan sawi hian hmeichhia kan ngaihtuah fo thin. An pelvic floor muscle tihchak nan an ti a, chu chu naupai hnuah emaw, kan tar deuh deuh emaw chuan a chak lo thin. Mahse mipa pawhin hriselna dinhmun hrang hrang avangin heng exercise te hi an hlawkpui thei a ni.
Nang pawhin heng hlawknate hi i hlawkpui thei em tih hriat nan a hnuaia table hi en la.
| I harsatna/situation | Kegel exercise atanga hlawkna awm thei |
|---|---|
| Zun chhuah loh (Urinary incontinence) a awm | Bladder control a ti tha hle. |
| Fecal incontinence a awm thei | Bowel control a ti tha hle. |
| Prostate gland inflammation (prostatitis) emaw benign prostatic hyperplasia (BPH) emaw avanga natna leh hliam . | Natna leh hliam enkawl nan a pui thin. |
| Mipat hmeichhiatna lama satisfaction leh performance lama harsatna. | Ejaculation control tha zawk leh orgasm tihchangtlun nan a pui bawk. |
Heng exercise te hi a bik takin prostate cancer (prostatectomy) operation hma leh operation hnua tih hian zun control lehna kawngah a pui hle.
Okay, tunah chuan engtin nge heng muscle te hi i hmuh tak tak ang?
Hei hi a pawimawh ber a ni. Exercise dik tur chuan taksa ruh dik tak i hriat chian a ngai a ni. Chutianga tih theih dan awlsam tlemte a awm.
1. I zun kha i titawp tih han mitthla teh: I zun laiin zun kha tihtawp tum thut mai rawh. Chutih laia taksa peng (muscles) tighten thin te chu i zawn mek pelvic floor muscle te an ni. Mahse, hei hi taksa ruh zawng chhuahna tur chauh a ni tih hre reng ang che . Zun reng chungin he exercise hi ti suh. I bladder tan a tha lo.
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3. I testicles hrual chhoh anga hriatna: Heng ruhte hi i tihkhauh hian i testicles (scrotum) chu tlem a han hrual chhuak tih i hre tur a ni.
A pawimawh ber chu, he exercise i tih hian i pum, i hnute, i kekawrte chu tense suh. Muscle tihkhauh ngai awmchhun chu kan hmuh chhuah te hi a ni. A te tak te, chhung lam tightening a ni.
Heng taksa ruhte hi i hmuh harsat chuan i doctor nen inbia ang che. He thu hi chipchiar takin a hrilhfiah thei che a ni.
Kegel exercise dik taka tih dan, step by step
Vawikhat taksa ruh dik tak i hmuh chuan exercise hi tih a awlsam hle. Khawi hmunah pawh, engtik lai pawhin i ti thei. I tan tirh khan chair-a ṭhut emaw, khumah mut emaw a awlsam ber.
- Step 1: A hmasa berin pelvic floor muscle i hmuh kha khauh takin khauh rawh. A chunga kan sawi tawh ang khan zun i vawn tlat ang maiin.
- Step 2: Second 5 vel vawn tur a ni . Hetih lai hian thawk kha titawp suh. A pangngaiin thawk la. 1, 2, 3, 4, 5 hi ring taka chhiar a tha.
- Step 3: Tunah chuan i tensing thin muscle te kha relax vek rawh. Second 5 vel dah la .
- Step 4: Hetiang hian tighten leh loosen rawh repetition khat khat . Hetiang hian vawi 10 a zawnin ti rawh.
- Step 5: He set of 10 repetition hi ni khatah vawi thum (zing, chawhnu leh zan) tih tum ang che.
Hei hi i thiam chhoh zel a, a awlsam deuh deuh chuan hold time chu second 5 atanga second 10 ah tihpun tum ang che . Tin, release hun chhung hi second 10 ah dah bawk ang che.
Thil tihsual tenau leh siamthat dan tur
Kegel exercise dik taka i tih chuan i taksa hmun dangah i che thei dawn lo. I pum, i hnute emaw, i kekawrte emaw a tight tih i hriat chuan i ti dik lo tihna a ni. Tin, exercise i tih zawhah i hnungzang, i pum emaw, i lu emaw a na a nih chuan taksa ruh dik lo emaw, thawk i tihkhawtlai emaw tihna a ni.
Thil ngaihven bik tur
Pawimawh tak: Foley catheter i neih chuan eng thil vang pawhin Kegel exercise hi ti suh. Chutianga tih chuan thisen chhuah emaw, bladder muscle contraction na tak emaw a thlen thei.
Exercise i tih laiin natna i hriat chuan chawlhsan nghal rawh. I ti dik lo a ni mai thei tihna a ni. Ni khata vawi tam lutuk tih ai chuan tih dik a pawimawh zawk.
A tlangpuiin, heng exercise te hi kar 6-8 vel i tih hnuah danglamna i hmu tan ang. Mahse result vawng reng tur chuan hei hi i nitin nunphungah i siam a ngai a ni.
Take-Home Thuchah a ni
- Kegel exercise hi hmeichhia leh mipa tan pawh a hlawkpui hle. Pelvic floor muscle te an tichak a ni.
- Hengte hian zun leh ril control lama harsatna a thlen bakah mipat hmeichhiatna hman dan a tichak bawk.
- Exercise i tih hmain i zun i chelh lai kha han mitthla la, i taksa ruh dik tak chu i hriat chian hmasa phawt ang che.
- Second 5 chhung khauh takin tan la la, chutah second 5 chhung chawlh hahdam la, vawi 10, ni khatah vawi 3. Hun a kal zel a, second 10-ah tihpun leh ang che.
- Exercise i tih lai hian i thawk khap suh la, i pum, i hnute, i ke ruh te kha khauh suh.
- Natna i neih chuan, emaw, kar 6-8 hnuah pawh hmasawnna a awm loh chuan doctor nen inbia ngei ang che. Ani chuan kaihhruaina dik tak a pe thei che a ni.
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