Kei a koe anō ēnei pātai? Me ako tātou mō ngā mahi Kegel!

Kei te hiahia koe ki te mimi i ētahi wā ina kata koe, ina maremare, ina hiki rānei i tētahi mea taumaha? Me mimi ohorere rānei koe, ā, i ētahi wā ka nui rawa te mimi, ā, kāore e taea te whakahaere? He raruraru ēnei e pā ana ki te tini o te tangata, inā koa ko ngā wāhine, me ētahi tāne, ā, he āhua mangere ki te kōrero mōna. Engari i mōhio koe he otinga pai tēnei mō tēnei? Koia tātou ka kōrero ai mō ngā Mahi Kegel i tēnei rā.

He aha ngā mahi Kegel?

Ki te kī māmā noa iho, ko ngā mahi whakakori tinana Kegel he whakapakari i ngā uaua o te papa pelvic . Whakaarohia inaianei he aha ēnei uaua o te papa pelvic. Koinei ngā uaua e āwhina ana ki te pupuri i ngā whekau o roto i tō papa pelvic, pērā i tō pūkahukahu, tētahi wāhanga o tō whekau nui, ā, i roto i ngā wāhine, tō tara, kia mau tonu. Pērā i te kupenga, ka ārai ēnei uaua i ēnei whekau kia kaua e totohu. Ehara i te mea koinā anake, engari ka āwhina anō hoki ēnei uaua ki ngā mea pēnei i te mimi, te tūtae, me te moe tāne.

Ko ngā mahi Kegel he whakakaha i ēnei uaua o te papa pelvic, he pupuri i a rātou mō tētahi wā, kātahi ka ata whakangāwari anō. Pērā i te hiki i ngā dumbbell hei hanga i ō biceps, ka pupuri tēnei i ngā uaua o te papa pelvic kia "pai".

He aha te mea e tupu ana i ngā mahi Kegel?

E kiia ana ka āwhina ngā mahi Kegel ki te pupuri i ō uaua papa pelvic kia "pai". Pērā i te hiki taumaha, ka whakapakari i ētahi atu uaua o tō tinana. Mā ēnei mahi ka pai ake tō whakahaere i tō pūkahukahu me ō whekau, ā, ka ārai hoki i te ngoikore o ngā uaua papa pelvic.

Whakaarohia te mea ka tupu mēnā he ngoikore ēnei uaua. Tērā pea ka turuturu tō mimi, tō tūtae rānei, kāore rānei e taea e koe te whakahaere i ō nekehanga puku. Ka ngoikore ēnei uaua i a koe e pakeke haere ana, i te wā e hapu ana, i muri i te whānautanga, i muri rānei i te pokanga.

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He mea nui ngā mahi Kegel mā wai?

Ina hoki, ko ngā mea katoa e pēhi ana i ngā uaua o te papa pelvic ka ngoikore ai, ka kore ai e taea te pupuri i ngā whekau pelvic ki tōna tūranga. Anei ētahi mea ka ngoikore ai ngā uaua o te papa pelvic:

• Hapūtanga: He nui te pēhanga o te taumaha o te pēpi ki ēnei uaua.
• Te Whānautanga: Ka pāngia pea ēnei uaua i te whānautanga noa me te pokanga tākihi (C-section) .
• Momona: Ka puta tēnei mōrearea ina piki ake te taumaha o te tinana, arā, mēnā he nui ake te taupū papatipu tinana (BMI) i te 30, mēnā rānei he nui ake te taumaha o te tinana i te 25.
• Te pokanga i tō rohe hope.
• Te koroheketanga:I te kaumātuatanga, pērā i ngā uaua kē atu o te tinana, ka ngoikore haere ngā uaua o te papa hope, te kōpū, me te nono.
• Te nui rawa o te whakamātau i te mimi i te wā e tūtae ana (te kōroke) te maremare roa rānei.
• Ētahi mahi whakakori tinana: Tērā pea ko ngā mea pēnei i te pekepeke, te oma, me te hiki taumaha.

Engari kia maumahara, kāore ngā mahi Kegel e pai mō te katoa. I ētahi wā, mā te nui rawa o te mahi Kegel, mā te kore rānei e hiahiatia, ka mamae pea ngā uaua. Nō reira, ki te pāngia koe e tētahi raruraru, he pai ake te rapu tohutohu hauora.

Te haputanga me ngā mahi Kegel

Mena kei te hapu koe, mā te mahi i ngā mahi Kegel i te wā e hapu ana ka māmā ake te whānautanga. Nā te mea ka nui ake tō mana whakahaere i ngā uaua o te papa pelvic i te wā e whānau ana. Ehara i te mea koinā anake, engari ka āwhina anō hoki ki:

• Whakakorikori i te pūnaha mimi .
• Whakakahangia ngā uaua e tautoko ana i te taumaha o te pēpi i roto i te kōpū.
• Whakaitihia te kore e taea te pupuri i te mimi .
• He āwhina te pēhi i te pēpi i te wā e whānau ana .
• Ka āwhina i te rohe perineal (te rohe i waenganui i te tenetene me te nono) kia ora i muri i te whānautanga.

Me pēhea taku kimi i ngā uaua o te papa pelvic?

Koinei te mea tino nui. Ki te kore e kitea e koe ngā uaua tika, e kore e taea e koe te mahi tika i te korikori tinana. Anei ētahi huarahi:

1. Te whakamutu i te mimi: I a koe e mimi ana i roto i te wharepaku, ngana ki te whakamutu ohorere i te mimi. Koinei te uaua e ahua ana kei te kukū. Engari he mea noa tēnei hei mōhio ki te uaua. Ki te ngana tonu koe ki te whakamutu i te mimi pēnei, ka pāngia koe e te mate .

2. Whakaarohia kei te ngana koe ki te aukati i te rere o te hau: Ina hiahia koe ki te tuku hau, whakaarohia kei te ngana koe ki te aukati. Koinei tonu te uaua e whakakiki ana.

3. Te whakamahi i te matihao (mō ngā wāhine): Whakauruhia tō matihao (kua horoia pai) ki roto i tō tenetene, ka ngana ki te whakakīkī i ngā uaua e karapoti ana. Me rongo koe i te whakakīkī i te taha o tō matihao, me te mea kei te ara ake ngā uaua.

I takaro koe i roto i te mīhini hoko maikuku i tō tamarikitanga? He maikuku e heke iho ana i runga ka hopu i tētahi taonga takaro, kātahi ka piki ake. Koinei te mea e tupu ana i roto i ngā mahi Kegel, me te mea ka whakapūmau te maikuku, ka ara ake ina hopukina te taonga takaro. Me whakapūmau e koe ngā uaua o tō papa hope, ka hutia ake.

Me pēhea te mahi tika i ngā mahi Kegel?

Mā te whakakaha i ngā uaua o te papa hope ka mahia ngā mahi Kegel, ka puritia mō tētahi wā, kātahi ka whakangāwari mārire. Tīmata mā te iti, ka whakanui mārire i te roa o te pupuri me te maha o ngā wā ka mahia e koe. He pai ake te mahi i ēnei mahi kia rua, kia toru rānei ngā wā i te rā.

Anei tētahi tauira hōtaka mō te mahi i ngā mahi Kegel:

1. Tuatahi, kimihia ō uaua papa hope (e ai ki te kōrero i runga ake nei).

2. Whakakahangia ngā uaua mō te 3 hēkona pea. Kātahi ka whakangāwaritia mō te 3 hēkona. He mahi Kegel tēnei.

3. Whakamātauria tēnei kia tekau ngā wā . Ki te uaua rawa te 10 i te tīmatanga, tīmata ki te 5, kātahi ka piki haere. Ka kiia tēnei he "huinga".

4. Kia kotahi te huinga i te ata, kia kotahi anō te huinga i te pō.

5. I a koe e kaha haere ana, me whakanui haere i te maha o ngā wā. Hei tauira, kaua e whakakīkī mō te 3 hēkona, kātahi ka whakangāwari mō te 3 hēkona, engari me whakakīkī mō te 5 hēkona, kātahi ka whakangāwari mō te 5 hēkona.

6. Kātahi, whakanuia te maha o ngā Kegel ka mahia e koe i te rarangi ki te 10 (mēnā kāore anō kia mahia e koe).

7. Hei whakamutunga, whakanuia te maha o ngā wā ka mahia e koe i te rā mai i te rua ki te toru.

Ko te mea pai rawa atu kia tae ki te wāhi e taea ai e koe te mahi i ngā Kegel 10 mō ia huinga (kia piri mō te 5 hēkona, kia wātea mō te 5 hēkona) e 3 ngā huinga ia rā.

Me pēhea taku mōhio kei te tika taku mahi i ngā mahi Kegel?

Kāore i te pai te mamae i a koe e mahi ana i ngā mahi Kegel. Mena kei te mamae tō puku, tō tuara o raro, tō māhunga rānei, tera pea kei te pupuri koe i tō manawa, kei te whakapiko rānei i ngā uaua hē.

Mena he uaua ki te kimi i ngā uaua o te papa pelvic, ki te mamae rānei koe, ki te kore rānei e pai te noho, tera pea kei te hē tāu mahi Kegel. Mēnā koinei te āhua, he mea pai kia rapu āwhina mai i tētahi kaiwhakarato hauora .

Ki te tika tāu mahi Kegel, ka kite koe ka heke haere ō tohu i roto i ētahi wiki. Hei tauira, ka iti ake pea tō mimi.

Me pēhea taku mōhio mēnā he kaha te papa o taku hope?

Mena he pakari tō papa hope, tera pea ka pāngia koe e ngā tohu penei:

• Kāore rawa, he iti noa iho rānei te mimi/tūtae ā-kore e tūpono.
• Kāore e hiahia ana ki te mimi/tūtae i ngā wā katoa.
• Te āhua nei ka taea e koe te whakahaere i tō mimi me tō tūtae.
• Ka taea e koe te mahi i ngā mahi Kegel me te ngawari.

Kia pēhea te kaha o te pēhi i te tinana i a koe e mahi ana i ngā Kegels?

Me whakakīkī koe i ō Kegel kia rite ki te kaha e taea e koe te rongo. Heoi, kia tūpato kei whakakīkī koe i ngā uaua o roto o tō huha, o tō tuara, o tō papa, o tō puku rānei. Mā te whakakīkī i ēnei uaua, kāore koe e mahi tika ana i te korikori.

Kaua hoki e tino taumaha rawa kia kore ai koe e manawa. Me manawa noa i a koe e mahi ana i ngā Kegels. Tērā pea ka āwhina te tatau nui i a koe ki te pupuri i tō āhua manawa noa.

He pai ake te mahi i ngā mahi Kegel i runga i te noho, i te tū, i te takoto rānei?

Ka taea e koe te mahi i ngā mahi Kegel i runga i te takoto, i te noho, i te tū rānei. Mena he ngoikore ngā uaua o tō papa hope, he māmā ake pea te mahi i runga i te takoto i te tuatahi.

E hia ngā hēkona me pupuri e koe te Kegel kotahi?

Ina tīmata koe, me mahi noa i ngā mahi e taea ana e koe te mahi i runga i tō whakamarie. Hei tauira, e 5 ngā Kegel e puritia ana mō te 3 hēkona, e rua i te rā. Āta whakanuia te maha i a koe e kaha haere ana, e manawanui ana hoki. Ko te mea pai ko te pupuri mō te 5 hēkona, kātahi ka okioki mō te 5 hēkona, kātahi ka mahi i te 10 o ēnei, e rua, e toru rānei ngā wā i te rā.

He aha te mahi Kegel pai rawa atu?

Kāore rawa he korikori Kegel "pai rawa atu". He painga tō ia Kegel e mahia tika ana e koe. Kōwhiria te mea e tino whakamarie ana ki a koe. I ia tūranga, arotahi ki te pēhi me te hiki i tō papa hope me te mea kei te hiki ake koe i tētahi mea.

He aha te uaua ki ahau te mahi i ngā mahi Kegel?

Mena he uaua ki a koe te mahi i ngā mahi Kegel, ka tūtohu pea te tākuta kia whakamātau koe i te whakangungu biofeedback me te whakaoho hiko o ngā uaua o te papa pelvic.

I roto i te urupare koiora , ka whakauruhia e te tākuta tētahi taputapu iti (tirotiro) ki roto i tō tara. Kātahi ka tonoa koe kia mahi i tētahi mahi Kegel. Ka whakaatuhia e te aroturuki te kaha o tō whakakorikori i ngā uaua.

He huarahi te whakaoho hiko hei hanga anō i te āhua o te mahi Kegel. I konei, ka tukuna e tō tākuta he iahiko iti ki ngā uaua o te papa hope. Kātahi ka whakakiki ngā uaua hei whakautu ki te iahiko.

Mena kei te raru koe ki te mahi Kegels, ki te kore rānei koe e tino mōhio kei te whakamahi tika koe i ngā uaua, kaua e wehi ki te toro atu ki te tākuta. Kei konei rātou hei āwhina i a koe.

He aha ēnei pōro Kegel?

He taputapu motuhake ngā pōro Kegel ka mau i roto i tō tara. E kiia ana ētahi he taputapu whakakorikori tinana Kegel, he maha ngā wā he taputapu porowhita ēnei hei whakapakari i ngā uaua o te papa pelvic. Ka whakaurua ēnei ki roto i tō tara, he rite tonu ki te tampon. Ka pupuri ō uaua papa pelvic i te pōro i a koe e mahi ana i tō rā. Ka taea e koe te tīmata mā te mau i a rātou mō ētahi meneti i te rā, ā, ka whakanuia haeretia te wā.

Kia pēhea te roa ka kitea ngā huringa?

I te nuinga o te wā ka kitea ngā hua i roto i ngā wiki e 6 ki te 8. Heoi, kei te kaha me te auau o tō mahi i ngā mahi Kegel tēnei, tae atu ki te ngoikore o ō uaua.

Ka taea hoki e ngā tāne te mahi i ngā mahi Kegel?

Āe, tino tika! Ka taea e te katoa te whai hua mai i ngā mahi Kegel. Ka taea e ngā tāne te whai hua mai i ngā mahi Kegel pēnei i ēnei:

• Āwhina ki te whakahaere i te turuturu mimi tūpono (te kore e taea te pupuri i te mimi) (i runga i te pūtake).
• Te mamae me te pupuhi o te prostate , ko te tikangaĀwhina ki te whakahaere i ngā āhuatanga pēnei i te Prostatitis me te Benign Prostatic Hyperplasia (BPH).
• Ka taea e ia te whakanui ake i te ahuareka o te moepuku mā te āwhina i te whakatū me te whakaputa uri .

Hei whakamutunga, kia maumahara ki tēnei (Karere hei tango ki te kāinga)

He tino hira ngā mahi Kegel hei whakapakari i ngā uaua o te papa pelvic. Ka ngoikore pea tō papa pelvic mō ngā take maha. Ko ngā tohu pēnei i te turuturu o te mimi, te tūtae rānei, te ahua rānei me mimi koe me te kore e hiahiatia, he tohu pea tēnei o te ngoikore o te papa pelvic. Tīmatahia mā te iti, ka piki ake ki te mahi Kegel i ētahi wā i te rā. Mēnā kāore koe e mārama ki ngā Kegel, kāore rānei koe i te tino mōhio mēnā kei te tika tāu mahi, kaua e wehi ki te rapu āwhina mai i te tākuta. Kia mahara, he mea tino nui tēnei mō tō hauora!

Ngā mahi Kegel , ngā uaua o te papa pelvic, te whakahaere mimi, te whakahaere puku, te hauora hāputanga, te hauora o ngā wāhine, te hauora o ngā tāne, te whakakori tinana