Ka turuturu tō mimi i ētahi wā kāore koe i te tumanako? Ka puta rānei i a koe e kata ana, e maremare ana rānei? He raruraru ēnei e whakama ana mātou ngā tāne ki te kōrero mōna, engari he tokomaha o mātou e pāngia ana e ēnei raruraru. Kaua e manukanuka, tera pea he otinga pai mō tēnei. I tēnei rā ka kōrero mātou mō tētahi mahi whakakori tinana e whakaarohia ana e te tini he mea mā ngā wāhine anake, engari he tino whai hua mō ngā tāne anō hoki. Koia ēnei ko ngā "Whakakori Tinana Kegel".
He aha ngā mahi Kegel?
Ki te whakarapopoto, he mahi whakakori tinana ngā Kegel hei whakapakari i ngā uaua o te papa pelvic. Whakaarohia tō puku o raro hei whatunga uaua e pupuri ana i ō whekau, pērā i tō pūkahukahu me tō puku, kia rite ki te kupenga, ki te taura rānei, kia kore ai e taka. Ko taua whatunga uaua te mea e kiia nei e tātou ko ngā uaua o te papa pelvic.
Ka āwhina ēnei uaua i a koe ki te whakahaere i te mimi me te tūtae. He mea nui hoki ēnei mō te mahi moepuku. Ka whai wāhi tika rātou ki te whakahaere i te rere o te toto ki te ure, te āwhina ki te whakatutuki i te whakatūnga, me te whakahaere i te putanga mai o te ure.
He aha mātou ngā tāne me mahi i ngā mahi whakakorikori Kegel?
Ina kōrero tātou mō ngā mahi Kegel, he maha ngā wā ka whakaarohia e tātou ngā wāhine. Ka mahia ēnei hei whakapakari i ngā uaua o te papa hope, ka ngoikore haere i muri i te haputanga, i te kaumātuatanga rānei. Engari ka taea hoki e ngā tāne te whai hua mai i ēnei mahi nā runga i ngā āhuatanga hauora maha.
Tirohia te ripanga i raro nei kia kite ai mēnā ka taea e koe te whai hua mai i ēnei painga.
| Tō raruraru/tūāhuatanga | Ngā painga o ngā mahi Kegel |
|---|---|
| Te kore e taea te pupuri i te mimi | Ka whakapai ake i te whakahaere o te pūkahukahu. |
| Te kore e taea te pupuri i te tūtae | Ka whakapai ake i te whakahaere o te puku. |
| Te mamae me te pupuhi i puta mai i te mumura o te repe prostate (prostatitis) te benign prostatic hyperplasia (BPH) rānei. | Āwhina ki te whakahaere i te mamae me te pupuhi. |
| Ngā raruraru ki te makona me te mahi ā-ira tangata. | Āwhina ki te whakahaere pai ake i te ejaculation me te whakapai ake i te orgasm. |
He tino āwhina te mahi i ēnei mahi whakakori tinana, inā koa i mua atu me muri i te pokanga mō te matepukupuku repeure (prostatectomy), hei whakahoki mai i te mana whakahaere mimi.
Āe, me pēhea te kimi i ēnei uaua?
Koinei te mea tino nui. Hei whakakorikori tika, me tautuhi koe i ngā uaua tika. He iti noa ngā huarahi māmā hei mahi i tēnei.
1. Whakaarohia koe e whakamutu ana i tō mimi: I a koe e mimi ana, whakaarohia koe e ngana ohorere ana ki te whakamutu i te mimi. Ko ngā uaua e whakakiki ana i taua wā ko ngā uaua o te papa hope e rapuhia ana e koe. Engari kia mahara, he mea noa iho tēnei hei kimi i ngā uaua. Kaua e mahi i tēnei mahi i a koe e mimi tonu ana. Kāore e pai mō tō pūkahukahu.
2. Whakaarohia he mea e pupuri ana i te hau: Koinei ngā uaua e whakau ana koe hei pupuri i te hau ina hiahia koe ki te pūtu.
3. Te ahua o te kukume ake i ō ure: Ina whakakukūhia ēnei uaua, me rongo koe i te kukume paku ake o ō ure.
Ko te mea nui, kaua e whakakorikori i tō puku, i tō papa, i tō huha rānei i te wā e mahi ana i tēnei mahi whakakorikori. Ko ngā uaua anake me whakakorikori ko ērā i kitea e mātou. He whakakorikori iti, ā-roto.
Ki te uaua koe ki te kimi i ēnei uaua, kōrero ki tō tākuta. Ka taea e ia te whakamārama taipitopito i tēnei ki a koe.
Me pēhea te mahi tika i ngā mahi Kegel, taahiraa i te taahiraa
Kia kitea e koe ngā uaua tika, he tino māmā te mahi i te whakakori tinana. Ka taea e koe te mahi i ngā wāhi katoa, i ngā wā katoa. Ina tīmata koe, he māmā ake te mahi i runga i te tūru, i te takoto rānei i runga i te moenga.
- Hipanga 1: Tuatahi, whakakahangia ngā uaua o te papa hope i kitea e koe. E ai ki te kōrero i runga ake nei, me te mea kei te pupuri koe i te mimi.
- Hipanga 2: Puritia mō te 5 hēkona pea. Kaua e pupuri i tō manawa i tēnei wā. Manawa noa. He mea pai kia tatauhia te 1, 2, 3, 4, 5.
- Hipanga 3: Whakangāwaritia ngā uaua i pēhia e koe. Puritia mō te 5 hēkona .
- Hipanga 4: Whakakīia, wetekina hoki tēnei tikanga , kotahi te whakahokinga i ia wā . Me mahi tēnei kia tekau ngā wā karapīpiti.
- Hipanga 5: Ngāna ki te mahi i tēnei huinga o ngā mahi whakahōu tekau , kia toru ngā wā i te rā (ata, ahiahi, me te pō).
Kia taunga haere koe ki tēnei, ā, kia māmā ake, ngana ki te whakanui ake i te wā pupuri mai i te 5 hēkona ki te 10 hēkona . Me pupuri hoki te wā tuku ki te 10 hēkona.
Ngā hapa iti me pēhea te whakatika
Ki te tika tāu mahi Kegel, kāore e taea e koe te neke ki hea atu o tō tinana. Ki te pēhia tō puku, tō papa, tō huha rānei, kei te hē tāu mahi. Ā, ki te mamae tō tuara, tō puku, tō mahunga rānei i muri i te mahi, kei te whakamahi koe i ngā uaua hē, kei te pupuri rānei i tō manawa.
Ngā mea hei aro nui atu
He mea tino nui: Ki te mea he catheter Foley tōu, kaua e mahi i ngā mahi whakakorikori Kegel mō tetahi take. Mā te mahi pēnei ka puta he toto, ka mamae rānei te uaua o te pūkahukahu.
Ki te pāngia koe e te mamae i a koe e whakakorikori tinana ana, kati tonu. Ko te tikanga kei te hē pea tāu mahi. He mea nui ake te mahi tika i te mahi i ngā wā maha rawa i te rā.
I te nuinga o te wā, ka tīmata koe ki te kite i te rerekētanga i muri i te mahi i ēnei mahi mō te 6-8 wiki. Engari kia mau tonu ai ngā hua, me whakauru tēnei ki roto i tō mahinga o ia rā.
Karere Tangohia ki te Kāinga
- He tino whai hua ngā mahi Kegel mō ngā wāhine me ngā tāne. Ka whakapakari i ngā uaua o te papa hope.
- Ka āwhina ēnei i ngā raruraru mimi me te puku, ā, ka whakapai ake hoki i te mahi moepuku.
- I mua i te mahi i te korikori tinana, whakaarohia kei te pupuri koe i tō mimi, ka tautuhi i ngā uaua tika.
- Tīmata mā te whakakīkī mō te 5 hēkona, kātahi ka whakangāwari mō te 5 hēkona, 10 ngā wā, 3 ngā wā i te rā. I roto i te wā, whakapiki ake ki te 10 hēkona.
- Kaua e pupuri i tō manawa, kaua hoki e whakakiki i ngā uaua o tō puku, o tō papa, o tō huha rānei i a koe e mahi ana i te korikori tinana.
- Ki te mamae koe, ki te kore rānei he whakapainga i muri i ngā wiki 6-8, me kōrero koe ki tō tākuta. Māna e hoatu ki a koe te tohutohu tika.
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