Nang pawhin heng zawhnate hi i nei em? Tichuan Kegel Exercises chungchang hi i zir dawn nia!

I nuih emaw, i khuh emaw, thil rit tak i chawi emaw hian zun tlem i mamawh angin i inhria em? A nih loh leh, rang tak leh hmanhmawh taka zun i mamawh a, a châng chuan i thunun theih loh khawpin i zun a ngai em? Hengte hi mi tam takin, a bik takin hmeichhiate, mipa thenkhatin an neih, sawi hreh deuh deuh an neih thinte an ni. Mahse, hei hi chinfelna tha tak a awm tih i hria em? Chuvangin vawiin hian Kegel Exercises chungchang kan sawi dawn a ni.

Kegel exercise te hi eng nge ni?

A awlsam zawngin, Kegel exercise hi i pelvic floor muscles tihchakna a ni . Tunah chuan heng pelvic floor muscle te hi eng nge an nih han ngaihtuah teh. Hengte hi i pelvis chhunga taksa peng hrang hrang, i bladder, i intestine lian thenkhat leh hmeichhiaah chuan i vagina te chu a hmuna vawn tlat tura puitu ruhte an ni. Net ang maiin heng taksa pengte hian heng taksa peng hrang hrangte hi a tlahniam lo turin a veng a ni. Chu mai pawh ni lovin, heng ruhte hian zun chhuah, zun chhuah, leh sex hman ang chi thilte pawh a pui bawk.

Kegel exercise-ah hian heng pelvic floor muscle te hi tihkhauh a, rei vak lo chelh a, zawi zawiin relax leh a ngai a ni. I biceps siam nan dumbbell i chawi ang bawkin, hei hian pelvic floor muscle te chu "fit" takin a vawng reng a ni.

Kegel exercise-ah hian eng nge thleng tak tak?

Kegel exercise hian i pelvic floor muscle te chu "fit" turin a pui niin an sawi. Weight i chawi ang bawkin i taksa chhunga muscle dangte a tichak bawk. Heng exercise te hian i bladder leh bowels te chu a control tha zawk a, i pelvic floor muscle te pawh a tichak lo bawk.

Chûng ruhte chu a chak lo a nih chuan eng nge thleng ang tih han ngaihtuah teh. I zun emaw, ek emaw i leak palh thei a, i ril i thunun thei lo pawh a ni thei. Heng taksa ruhte hi i upat deuh deuh te, naupai lai te, nau i neih hnu emaw, zai hnuah emaw a chak lo thei a ni.

Kegel exercise hi tute tan nge pawimawh?

Dik tak chuan, pelvic floor muscle-te pressure pe thei thil eng pawh hian a tichak lo thei a, pelvic organs te chu a hmunah a vawng thei lo. Pelvic floor muscle chak lo thei thil thenkhat chu hetiang hi a ni:

• Naupai: Naute rit lutuk hian heng taksa ruhte hi pressure nasa tak a siam a.
• Nau neih: Nau neih pangngai leh cesarean section (C-section) neih lai pawhin heng ruhte hi a nghawng thei a ni.
• Obesity: He risk hi taksa rihna a san chuan a awm a, chu chu body mass index (BMI) 30 aia tam a nih chuan emaw, taksa rih zawng 25 aia tam a nih chuan a awm tihna a ni.
• I pelvic area ah operation tih tur a ni.
• Kum upa lam:Kum upat deuh deuh hian taksa peng dang ang bawkin pelvic floor, rectum leh anus muscle te hi a pianphungah a chak lo thin.
• Pooping laiin straining lutuk (constipation) emaw, khuh rei lutuk emaw.
• Exercise thenkhat: A bik takin zuang, tlan, leh weight lifting ang chi thil te.

Mahse thil pakhat hriat reng tur chu Kegel exercise hian mi zawng zawng tan hna a thawk lo tih hi a ni. A chang chuan Kegels tih tam lutuk emaw, a tul lo taka tih emaw hian taksa ruh a tikhauh thei a, a na thei bawk. Chuvangin harsatna i neih chuan Damdawi lam thurawn lak a tha ber.

Naupai leh Kegel exercise te

Naupai i nih chuan naupai laiin Kegel exercise i tih hian nau neih a ti awlsam deuh thei a ni. Hei hi a chhan chu nau neih laiin i pelvic floor muscles te chu i control nasa zawk dawn a ni. Chu mai ni lovin, a pui bawk:

• Exercise hmangin bladder control rawh .
• Nausen pum chhunga naute rit phurtu ruhte tichak rawh.
• Urinary incontinence tihziaawmna tur .
• Vaginal delivery laiin nawr hian a pui thin.
• Nau neih hnua perineal area (vagina leh anus inkar hmun) chu a dam theih nan a pui thin.

Engtin nge ka pelvic floor muscle te hi ka hmuh theih ang?

Hei hi a pawimawh ber a ni. Muscle dik tak i hmuh loh chuan exercise hi i ti tha thei lo ang. Kawng tlemte chu hetiang hi a ni:

1. Zun laia chawlhsan: Toilet-a i zun laiin zun loh thut tum ang che. Hei hi taksa ruh (muscle) a ni a, a tight ang maia hriatna chu a ni. Mahse hei hi taksa ruh hriat chian nan chauh a ni. Hetianga zun chhuah loh reng i tum chuan infection i nei thei .

2. Thli luang chhuak tihtawp tum hi han mitthla teh: Gas pass duhna i neih chuan tihtawp tum hi han mitthla teh. Hei hi chu taksa ruh (muscle) kha a tight ve tho a ni.

3. Kut zungtang (hmeichhia tan): I kut zungtang (fai tha tak) chu i vagina chhungah dah la, a chhehvel thau te kha tihkhauh tum ang che. I kut zungtang vel chu tightening sensation i nei tur a ni a, taksa ruhte chu a sang chho ang maiin i hria tur a ni.

I naupan lai khan claw vending machine-ah i khel ngai em? A chung atang chuan claw pakhat a rawn chhuk a, toy pakhat a man a, a chho leh ta a. Chu chu Kegel exercise-ah chuan a thleng thin a, toy a man hian claw chu a tight a, a sang chho ang maiin a awm. I pelvic floor muscle te kha i tikhauh a ngai a, i chhuah tir a ngai bawk.

Engtin nge Kegel exercise hi dik taka ka tih theih ang?

Kegel exercise hi i pelvic floor muscle te kha tikhauh la, rei vak lo chelh la, zawi zawiin i relax a. Tlemte atanga tan la, zawi zawiin i vawn hun leh i tih zat pawh tipung rawh. Heng exercise te hi ni khatah vawi hnih atanga vawi thum tih a tha ber.

Kegel exercise tih dan tur sample schedule chu hetiang hi a ni:

1. A hmasa berin i pelvic floor muscles (a chunga kan sawi tawh ang khan) zawng rawh .

2. Tunah chuan, chu ruh te chu second 3 vel khauh takin khauh rawh. Tichuan, second 3 vel relax la. Hei hi Kegel exercise pakhat a ni.

3. Hei hi vawi 10 vel tih tum ang che . A tir lamah 10 a harsa lutuk chuan 5 atanga tan la, zawi zawiin tipung rawh. Hei hi "set" kan ti a.

4. Zingah set khat leh zanah set khat tih thin ang che.

5. I chak chhoh zel chuan zawi zawiin tipung zel ang che. Entirnan, second 3 chhung tighten a, second 3 relax ai chuan second 5 tighten la, second 5 relax leh rawh.

6. Tichuan, a zawna Kegel i tih zat chu 10 (i la tih loh chuan) ah tihpun la.

7. A tawp berah chuan ni khata i tih zat hi vawi hnih atanga vawi thum ah tihpun la.

A tha ber chu set khatah Kegels 10 (second 5 chhung tight, second 5 chhung relax) ni khatah set 3 i tih theihna tur hmun thleng hi a ni.

Kegel exercise ka tih dik leh dik loh engtin nge ka hriat theih ang?

Kegel exercise i tih lai hian natna hriat hi a tha lo. I pum, i hnungzang hnuai lam emaw, i lu emaw a na a nih chuan i thawk i tikhawlo emaw, i taksa ruh dik lo i tikhauh emaw a ni mai thei.

I pelvic floor muscles hmuh harsatna i neih chuan, emaw, natna emaw, nuam lo emaw i neih chuan Kegels i ti dik lo mai thei. Chutiang a nih chuan, healthcare provider hnen atanga tanpuina dil chu a tha hle .

Kegels dik taka i tih chuan kar tlemte chhungin i natna lan chhuah dan chu a tlahniam zauh zauh tih i hmu ang. Entirnan, zun chhuah tlem zawk i tawng mai thei.

Engtin nge ka pelvic floor a chak em tih ka hriat theih ang?

I pelvic floor a chak chuan symptoms i nei thei ang:

• Tum loh taka zun/thil chhuah a tlem emaw, a awm lo emaw.
• Zun/ek chhuah fo ngai nia hriat loh.
• I zun leh ek control thei ang maia inhriatna.
• Kegel exercise hi awlsam takin i ti thei.

Kegels i tih hian engtiang chiahin nge i squeeze tur?

I Kegels kha i hriat theih ang tawkin i tikhauh duh a ni. Mahse, i kekawr chhungril ruh, i hnungzang, i hnute leh i pum ruhte kha khauh lo turin fimkhur rawh. Heng muscle te hi tihkhauh chuan exercise i ti dik lo tihna a ni.

Tin, thawk khap tlat tur khawpin strain suh. Kegels i tih lai hian thawk pangngaiin thawk rawh. Aw ring taka chhiar hian i thawk dan pangngai chu a vawng reng thei che a ni mai thei.

Kegel exercise hi thut emaw, ding emaw, mu emaw a tih hi a tha ber em?

Kegel exercise hi muhil emaw, thut emaw, ding emaw pawhin i ti thei. I pelvic floor muscle te a chak lo a nih chuan mut hmasak a awlsam zawk mai thei.

Kegel pakhat hi second engzat nge i vawn tur?

I tan tirh hian nuamsa taka i tih theih zat chauh ti rawh. Entirnan, Kegel 5 chuan second 3 chhung an vawm a, ni khatah vawi hnih an chelh a. Chakna leh chhelna i neih chhoh zel chuan zawi zawiin a zat chu tipung zel ang che. A tha ber chu second 5 vel chelh la, second 5 chhung chawlh hahdam la, heng zinga 10 vel, ni khatah vawi hnih emaw vawi thum emaw tih tur a ni.

Kegel exercise tha ber chu eng nge ni?

Kegel exercise "tha ber" a awm tak tak lo. Kegel dik taka i tih apiang hian hlawkna a nei vek. I tana nuam ber tur thlang rawh. Position tinah chuan thil i chawi sang ang maia i pelvic floor squeeze leh lifting lam ngaihtuah la.

Engvangin nge Kegel exercise tih hi ka tan a harsat?

Kegel exercise tih harsatna i neih chuan doctor chuan biofeedback training leh pelvic floor muscles electrical stimulation te hi enchhin turin a rawt thei ang.

Biofeedback -ah chuan doctor chuan i vagina-ah device te tak te (probe) a dah lut thin. Tichuan, Kegel exercise ti turin an ti che a. Monitor hian i taksa ruh (muscles) i contract nasat zia a entir a.

Electrical stimulation hi Kegel exercise neih dan tur siam tharna a ni. Hetah hian i doctor chuan i pelvic floor muscle-ah electric current tlemte a thawn a. Chumi hnuah chuan current chhanna atan muscle te chu an tight leh ta a ni.

Kegels tih harsatna i neih chuan, emaw, taksa ruh dik tak i hmang em tih i hriat chian loh chuan doctor pan hlau suh. I tanpui turin an rawn kal a ni.

Heng Kegel ball te hi eng nge ni?

Kegel ball hi i vagina chhunga i bun tur special device a ni. Kegel exerciser tia koh thin, hengte hi circular device an ni fo thin a, chu chuan i pelvic floor muscle te a tichak thei a ni. I vagina chhungah an dah lut a, tampon ang maiin an dah lut a ni. I nitin i kal laiin i pelvic floor muscle te hian ball chu a hmunah an vawng tlat a. Ni khatah minute engemaw zat hain i tan thei a, zawi zawiin hun i tipung thei bawk.

Inthlâk danglamna hmuh nân eng chen nge a ngaih?

Kar 6 atanga kar 8 chhungin result i hmu thei tlangpui . Mahse, hei hi Kegel exercise i tih taima leh tih dan pangngaiah a innghat a, chubakah i taksa ruh chak loh danah a innghat bawk.

Mipa pawhin Kegel exercise an ti thei em?

Ni e, a dik tak zet! Kegel exercise hi tu pawhin an hlawkpui thei a ni. Mipa hian hetiang ang Kegel exercise hi an hlawkpui thei a ni:

• Involuntary urine leakage (incontinence) (a chhan a zirin) control turin a pui thin.
• Prostate na leh hring, a awmziaProstatitis leh Benign Prostatic Hyperplasia (BPH) ang chi natna enkawl nan a pui thin.
• Mipat hmeichhiatna lama hlimna a tipung thei a , chu chuan erection leh ejaculation a pui thei a ni .

A tawp berah chuan hei hi hre reng ang che (Take-Home Message) .

Kegel exercise hi exercise pawimawh tak a ni a, chu chuan i pelvic floor muscle a tichak thei hle. I pelvic floor hi chhan hrang hrang avangin a chak lo thei a ni. A duh loh zawnga zun emaw, ek emaw a chhuah emaw, zun ngai lo anga inhriatna emaw te hi pelvic floor chak lo tihna a ni thei. Tlemte atanga tan la, ni khatah vawi tam tak Kegels tih thlengin hna thawk rawh. Kegels i hriatthiam loh emaw, i tih dik leh dik loh i hriat chian loh chuan doctor hnen atanga tanpuina zawng hlau suh. Hei hi i hriselna atan a pawimawh hle tih hre reng ang che!

` Kegel exercise, pelvic floor muscle, zun control, bowel control, naupai hriselna, hmeichhe hriselna, mipa hriselna, exercise