Kegel kev tawm dag zog kom ntxiv dag zog rau cov leeg hauv plab pelvic pab kom kov yeej kev ua haujlwm ntawm cov kab mob tso zis, xws li prostatitis, urinary incontinence. Lawv tso cai rau koj los tswj kev sib deev ua haujlwm xws li ejaculation, erection, orgasm. Lawv kuj yuav pab kom tshem tau cov kab mob ntawm qhov quav, piv txwv li, fecal incontinence, hemorrhoids, thiab lwm yam.
Hauv cov poj niam, qhov tsis muaj kev cob qhia ntawm cov leeg no yog qhia los ntawm kev hnov ntxhiab thaum sib deev, nrog rau huab cua nkag mus rau hauv qhov chaw mos thaum sib deev thiab lub suab tsis zoo thaum nws tso tawm. Txawm hais tias koj tsis tau pom cov tsos mob ntawm cov leeg tsis muaj zog, lawv txoj kev loj hlob ntxiv yuav pab tau zoo heev. Nrog kev pab los ntawm cov kev tawm dag zog no, cov ntshav muab rau cov plab hnyuv siab raum txhim kho, lawv lub cev rov qab los, thiab kev tiv thaiv thiab kho cov ntshav stasis raug tsim. Txhim kho cov leeg ntawm qhov chaw mos yuav pab txhim kho cov mob hauv cov txheej txheem inflammatory thiab prolapseCov phab ntsa ntawm qhov chaw mos, hypoplasia ntawm qhov chaw mos, tso zis, yuav tsis txhob muaj teeb meem nrog kev xeeb tub, npaj rau kev yug menyuam thiab coj cov xim ci rau koj lub neej kev sib deev: nce rhiab heev thaum sib deev thiab ua kom tus kheej tswj ntawm orgasm.
Gynecologist Arnold Kegel nyob rau hauv lub 40s tsim ib qho kev pab cuam zoo heev rau kev loj hlob ntawm lub plab mog, uas yog npaj los kho urinary incontinence. Cov txheej txheem Kegel muaj peb hom kev tawm dag zog: thawb, contraction thiab qeeb compression. Xav txog txhua yam raws li kev txiav txim.
Kegel ce kom ntxiv dag zog rau cov leeg hauv plab
Yuav txiav txim siab seb cov leeg twg peb yuav cob qhia, peb yuav tsum ua cov hauv qab no. Thaum tso zis, sim tuav lub dav hlau. Cov leeg uas koj siv rau lub sijhawm no yuav raug siv thaum lub sijhawm ua haujlwm. Slow contractions
Rau thawj qhov kev tawm dag zog, ua kom koj cov leeg nruj ib yam li kev tso zis. Maj mam suav mus rau peb, so kom txaus. Koj tuaj yeem ua rau kev tawm dag zog los ntawm kev tuav cov leeg ntawm 5 mus rau 20 vib nas this, thiab maj mam so lawv. Pib nce siab ntawm qhov kev xav ntawm "elevator" - me ntsis pinch cov leeg (1st pem teb), tuav rau 3-5 vib nas this. Nce ntxiv - tuav nyuaj (2nd pem teb), tuav. Txuas mus rau tib lub siab, maj mam nce compression mus rau qhov txwv - txhua tus muaj ib tus neeg - los ntawm 4 mus rau 7 pem teb. Koj yuav tsum nqis mus rau hauv tib txoj kev, maj mam tuav cov leeg ntawm txhua pem teb ob peb feeb.
Abbreviations
Tseev thiab cog lus koj cov leeg kom sai li sai tau, piv txwv li ua ntu zus.
Push
Push down me ntsis. Rau cov poj niam, ib qho piv txwv yog muab rau kev sim thaum yug menyuam lossis thaum lub sijhawm quav, thiab rau cov txiv neej - thaum tso quav lossis tso zis.
Kegel's pelvic floor push-up exercises ua rau muaj kev ntxhov siab hauv lub qhov quav thiab qee cov nqaij hauv plab.
Ua ntej, ua 10 qhov kev tawm dag zog ntawm txhua hom - nyem, thawb thiab contractions. Ua lawv tsib zaug ib hnub twg. Tom qab ib lub lim tiam, nce tus naj npawb ntawm kev tawm dag zog mus rau 15 thiab txuas ntxiv ua lawv tsib zaug txhua hnub. Yog li los ntawm kev ntxiv 5 qhov kev tawm dag zog txhua lub lim tiam, koj yuav tsum nce mus txog 30. Tom qab ntawd, txhawm rau tswj lub suab, ua yam tsawg kawg 5 zaug hauv ib hnub.
Yooj yim heev, Kegel ce rau ntxiv dag zog rau cov leeg ntawm lub plab mog. tuaj yeem ua tau thaum saib TV, tsav tsheb, pw hauv txaj lossis zaum ntawm rooj - hauv ib lo lus, txhua lub sijhawm yooj yim rau koj. Nco ntsoov saib koj ua pa thaum lub sijhawm kawm. Nws yuav tsum yog ntuj thiab txawm.
