Kegel Exercises hi eng nge ni tih chiang takin i zir ang u? I pelvic floor chakna atan an pawimawh hle!

'Kegel Exercises' tih hi i hre tawh em? I doctor-in an chanchin a hrilh che a ni mai thei, a nih loh leh i thianpa hnen atangin i lo hre tawh pawh a ni mai thei. Hengte hi a takah chuan a awlsam hle a, mahse exercise pawimawh tak tak a ni. Anni hian taksa ruh thenkhat, a bik takin kan taksa hnuai lam a tichak turin an pui thin. Chuvangin, eng nge an nih, engtin nge an tih ang, tu tan nge an pawimawh tih tlem han sawi belh ila, kan ti ang em?

Pelvic floor muscle te hi engte nge ni? Engvangin nge kan tan an pawimawh?

A awlsam zawngin sawi ila, pelvic floor muscles hi i pelvis hnuai lam, i hip ruh inkar a awm muscle pawl a ni. Mi thenkhat chuan " pelvic floor muscles " an ti bawk. Net emaw, khum te tak te ang maiin heng ruhte hian i bladder, uterus leh bowel ang chi organ pawimawh tak takte chu an chawi sang a, an vawn tlat a ni. In lungphum angin ngaihtuah rawh. In nghet nei tur chuan lungphum nghet tak a pawimawh a ni lawm ni? Heng muscle te hi kan taksa ang chiah a ni.

Heng taksa ruhte hi a chak lo a nih chuan eng nge thleng ang?

Tunah chuan heng pelvic floor muscle te hi an chak lo emaw, an thawk tha lo emaw a nih chuan eng ang harsatna nge a awm theih tih hi han ngaihtuah teh.

• Zun emaw, ek emaw control harsa: A châng chuan i nuih, i khuh, i hnim emaw, i chawi emaw hian zun tlem i leak palh thei. Mi thenkhat tan chuan hei hi tlem a tam lutuk thei. Tin, bawlhhlawh kal dan pawh thunun a harsa hle. Hei hi damdawi lama ``incontinence'' kan tih chu a ni. Hei hi thil tibuaitu tak tak che a ni.
• Prolapse: Ka sawi tawh ang khan heng taksa pengte hi a chunga taksa peng hrang hrangte hi a chelh tlat a ni. Chuvangin heng taksa ruh te hi an chak loh chuan uterus leh bladder ang chi organ te hi a tla thla thei a, vagina atang hian a rawn chhuak thei bawk. Hei hi prolapse an ti a. Hei hi dinhmun nuam lo tak leh a chang chuan hrehawm tak a ni thei.
• Sex hman laia natna: Heng taksa ruhte hi a thawk tha lo a nih chuan hmeichhe thenkhat chuan sex hman laiin natna an nei thei.

Chuvangin heng taksa peng te te hi an pawimawh zia chu i hmu thei ang. Heng taksa ruhte hi i tihchak hian a hmaa kan sawi tawh harsatna tam tak chu i tihtlem thei a, a châng chuan i tidam vek thei bawk. A bik tak chu heng exercise te hi i tih hi tumahin an hmu thei lo!

Naupai lai hian he exercise hi a pawimawh bik em?

Aw ni e! Vawi tam tak chu naupai lai leh fa dang an neih hnuah.Heng pelvic floor muscle te hi a chhe emaw, a chak lo emaw a nih theihna chance a sang hle. Hei hi a chhan chu naute rit lutuk hian heng taksa ruhte hi pressure nasa tak a siam vang a ni. Tin, nau neih laiin heng ruhte hi a inzawm khawm thei bawk. Chuvangin naupai lai hian mi zawng zawng tan an doctor nen inbiakna neih a pawimawh hle a, heng ``Kegel`` exercise te hi an tan a tha em tih leh engtin nge an tih dan tur dik tak tih zawh a pawimawh hle. A hmaa tan a nih chuan nau neih hnua harsatna lo awm thei thenkhat, zun control hloh te pawh a veng thei bawk.

Kegel exercise hi engtin nge dik taka tih theih ang?

Hei hi a pawimawh ber a ni. `(Kegel)` exercise hi tih a awlsam hle. Minute tlemte i neih hunah i ti thei ang. Car chhunga i awm lai te, office-a i desk-a hnathawh lai te, dawr-a line-a i awm lai pawhin i ti thei a ni. Exercise i tih pawh tumahin an hre lovang!

Engtin nge taksa ruh dik tak i hmuh theih?

Hei hi mi tam takin harsatna an neih a ni. Muscle dik tak hmuh theihna tur kawng awlsam tlemte a awm a:

1. I zun lai angin han ngaihtuah la, rang takin zun kha tihtawp tum ang che. Hengte hi i taksa ruh (muscles) i tikhauh tih i hriatte chu an ni. Mahse, hei hi taksa ruh zawng chhuahna tur chauh a ni tih hre reng ang che. Hetianga zun chhuah tawh loh reng reng hi a tha lo. Chumi chungchang chu nakinah ka sawi leh ang.

2. Kawng dang chu i kut zungtang (fai taka silfai) chu vagina chhungah dah la, chu ruh te chu khauh zawk rawh. I kut zungtang vel a tighting sensation i hriat chuan taksa ruh dik tak i hmang tihna a ni.

3. A châng chuan heng taksa ruhte hi i hmuh harsat chuan i doctor emaw physiotherapist emaw hnenah an hriat theih nan i ngen thei bawk. Zahpui tur a ni lo.

A pawimawh ber chu, heng ruhte hi i tihkhauh hian i pum, i hnute, i ke ruhte kha i tikhauh duh lo. Chutiang pelvic floor muscles chauh chu i ngaihtuah duh a ni.

Exercise tih dan tur

Muscle dik tak i hmuh hnuah exercise tih dan tur chu hetiang hi a ni:

1. Squeeze: I hmuh chhuah muscle te kha squeeze rawh. I pull up leh in ang maiin a awm tur a ni.

2. Second engemaw zat vawn tur: A tir lamah second 3-5 vel vawn tur a ni. I hman thiam deuh deuh chuan second 10 ah i tipung thei bawk.

3. Relax: I tihkhauh hnuah zawi zawiin taksa ruhte chu relax la. I chelh ang zat tal chu hahdam takin vawn rawh.

4. Ti nawn leh rawh: Hetiang hian vawi 10-15 vel a zawnin ti rawh. Hei hi ‘set’ pakhat angin ngaihtuah rawh.

5. Ni khatah vawi engemaw zat: Heng ‘set’ te hi ni khatah vawi thum tal (zing, chawhnu, leh zan ang chi) tih tum ang che.

A tirah chuan i tan a harsa deuh mai thei a, i taksa ruhte pawh a chau thuai thei bawk. Chu chu a pawi lo. I hman thiam deuh deuh chuan a awlsam phah ang. A na hma chu nghak ngai suh. Zawi zawiin, rilru muang takin ti rawh.

Kegel exercise i tih hian heng thilte hi i fimkhur tur a ni bawk!

He exercise hi awlsam tak angin lang mah se, result dik tak hmuh tur chuan dik taka tih a ngai a ni. Tin, tih loh tur thenkhat a awm bawk.

• Muscle dang kha tikhauh suh: A hmaa ka sawi tawh ang khan Kegel exercise i tih hian i pum, i hnute leh i ke kha khauh suh. Chutianga i tih chuan i mamawh taksa ruhte chu i thawk tak tak lo tihna a ni. I pelvic floor muscle te hi i ngaihtuah ber a ngai a ni. Focus nen ti rawh.
• Thâwk khap tlat suh: Exercise i tih laiin thawk khap tlat a tha lo. A pangngaiin thawk la. I taksa ruh i tense laiin zawi zawiin thawk la la, i tih hahdam hunah zawi zawiin thawk la. Hei hian i taksa leh ruhte hian an mamawh oxygen an hmu thei dawn a ni.
• Zun laiin ti suh: Chu ruh chu i zawn laiin zun kha bansan tura tih ni mah la, tih dan pangngai angin ti suh. Chutianga i tih chuan i bladder chu a hring vek lo mai thei. Hei hian urinary tract infection (UTIs) i vei theihna a tipung a ni. Chuvangin, i taksa ruh (muscle) i hmuh hnuah chuan exercise hi hun dangah i ti tur a ni.
• Results rang tak beisei suh: Exercise eng pawh result hmuh nan hun a duh thin. Mi thenkhat chuan kar tlemte hnuah danglamna an hmu tan thei a, thenkhat erawh chuan thla engemaw zat an hmang thei thung. A pawimawh ber chu beidawng lova tih chhunzawm zel hi a ni. Muscle te chu zawi zawiin a chak chho zel ang.

Hemi chungchangah hian eng nge i hriat belh ngai?

Heng Kegel exercise te hi hun engemaw chen i tih tawh a, i symptoms (urinary incontinence ang chi) a lo tha lo a nih chuan, emaw, i tih dik leh dik loh i hriat chian loh chuan doctor hmu ngei ang che. A châng chuan enkawlna dang a ngai thei a, a nih loh leh mi thiamte hnênah i refer thei bawk.

Tin, heng taksa peng hrang hrangte nena inzawm natna emaw, hrehawmna emaw i neih chuan i doctor nen inbia ang che. Hlauthawng leh mualpho suh. I hriselna chungchang sawi turin dikna i nei vek a ni.

He exercise hi i taksa hriselna vawng reng tur chuan awlsam tak, mahse thiltithei tak a ni tih hre reng la, chuvangin hriat reng a pawimawh.

Kan sawiho tawhte chu tawi te tein kan hrechhuak ang em? (In lama hruai tur thuchah)

Okay, chuvangin ``Kegel Exercises''-a kan sawi tawh pawimawh ber berte kha han thlir leh ila.

• Kegel exercise hi exercise awlsam tak a ni a, i pelvic floor (lower abdomen) a taksa ruh te a tichak a ni.
• Heng thau te hi tihchak hian incontinence leh prolapse ang chi harsatna te nasa takin a tiziaawm thei a ni.
• Naupai lai leh nau neih hnua heng exercise te hi tih a pawimawh hle.
• Exercise dik taka tih tur chuan taksa ruh dik tak i hriat hmasak a ngai a ni. Tichuan, tensing tih dan tur chu zawm la, second engemaw zat chelh la, chawlh hahdam rawh.
• Exercise i tih laiin i pum emaw, i hnute thau emaw kha tikhauh suh la, i thawk khap lo la, zun laiin i rilru hah lo bawk ang che.
• Results hmuh nan hun engemaw chen a ngai a, chuvangin beidawng lovin ti zel ang che.
• Harsatna i neih chuan Doctor hnen atanga thurawn lak hi zak suh.

Chuvangin, heng `(Kegel)` exercise te hi hriatthiamna tha tak in neih ka beisei. I nunah i siam chuan hriselna atan hlawkna tam tak i hmu thei dawn a ni! Ni hman nuam le!

` Kegel exercise, pelvic floor muscle, zun control, incontinence, prolapse, naupai hriselna, hmeichhe hriselna