Kegel bada mata da incontinence a gida

Daya daga cikin mafi mashahuri da kuma dacewa a yau ba-miyagun ƙwayoyi hanyoyin kwantar da hankali hur drip ko urinary mafitsara ne mai dabara Kegel. Kamar yadda statistics kegelevskie darussan ne quite tasiri a matsayin ceto daga wannan m cutar riga 70% na mata.

A 'yan kalmomi game da hanya

Kegel bada mata da incontinence - mafi m tsakanin kowane irin m gymnastics. Babban amfani da wannan hanya shi ne cewa shi zai iya motsa jiki a kowane lokaci, kuma a wani wuri.

Ya kamata a lura cewa marubucin gymnastics ne American likitan mata-obstetrician Arnold Kegel. Da farko, da dabara aka sadaukar domin mata masu ciki da suke a cikin zamani na gestation iya ba sarrafa urination. Amma, kamar yadda ya juya waje, da bada sun tabbatar da tasiri ga sauran Categories mutane. Saboda haka, na yau da kullum kisa kegelevskoy gymnastics zai koma wurin ƙananan cikin mahaifa, ya karfafa pelvic tsokoki da haihuwa, kazalika da haske launuka saturate jima'i rayuwa, da kara yiwuwar maimaita inzali a lokacin wani m yi.

Bukatu masu muhimmanci ga aiwatar da

Don Kegel bada mata da urinary incontinence sun amfana, kamata bi zuwa dama amfani shawarwari game da aiwatar.

1. Fara yin darussan ya zama effortless. Shi ne mafi alhẽri sadaukar da ranar farko na ci gaba da asali dabaru dabaru. Da zaran aiwatar da kanta zai zama fiye ko žasa da hujjõji, za ka iya fara kara da wahala da gymnastic hadaddun. Alal misali, mako guda bayan da ta ci gaba da gudanarwa a kowace m dole ne a karu da 5, sa'an nan 10, da sauransu har jimlar yawan maimaitawar kai 30.
2. Yi Kegel darussan ga mata da incontinence kamata a tsare. Na farko, ya fara tare da wani matsi, bi da rage da kuma ejection.

Iyakar da narkewa kaya ya zama 30 maimaitawar a 3 sets. Wannan zai zama isa ya cika kula da sautin.

A wasu lokuta, an ba da shawarar a gudanar da wani atisayen?

Akwai da dama na shawarwari a kan batutuwan da yanayin jiki na mace.

1. Ba da shawarar bada mata da urinary incontinence cika ko partially cika mafitsara, hanjinsu. Kyalewa wannan mulki zai iya kai wa ga zafi a cikin ƙananan ciki.
2. Gymnastics motsa jiki a cikin primary mataki dole ne a kwance matsayi. Wajibi ne a ji da ake so taro.
3. Ba da shawarar a lokacin motsa jiki riƙe ka numfashi. Ya kamata a kwantar da hankula da kuma uninterruptible.
4. Yana da muhimmanci a lokacin darussan kamar yadda ba su zuriya da na ciki tsokoki. Haka ya shafi cikin cinyoyinsa da gindi.
5. Idan a can farko na darussan kasa gane dace tsokoki, da saka yatsa cikin farji. A wannan yanayin, da gindi kamata ba za a kira. Da zarar manufa da aka kai - za ka iya kokarin jinkirta urination. Ba lallai ba ne su dakatar da yi a kai a kai, ko a can iya zama matsaloli tare da urinary tsarin.

Yi Kegel darussan ga mata da urinary incontinence (reviews, ta hanyar, game da wannan Hanyar kawai m) ya zama a cikin mai kyau ruhohi da kuma a cikin wani m wuri.

Me yi Kegel darussan?

A hadaddun kunshi darussan da ake da nufin hana da kuma hur drip incontinence urination. Za a iya gudanar da mata masu ciki. The kawai contraindication ne mai hadarin ashara, ƙarshe na ciki, igiyar ciki sautin da sauran rikitarwa a lokacin gestation baby.

Kegel bada mata da incontinence a gida ne daban-daban da digiri na wahala, amma dukkan su suna da nufin horo na pelvic kasa tsokoki. Yi bada kai a kai, kuma ba tare da katsewa, sannu a hankali kara matakin na wahala da iri.

Basic motsi kunshe a Kegel darussan

Saboda haka, da hanyar hada wadannan bada.

1. Leisurely matsawa. Wadannan darussan an tsara don ƙarfafa horo na tsokoki da cewa ana amfani da urinary riƙewa. Yana hankali mai shimfiɗa su a gare 3 seconds, sa'an nan shakata. A tsawon lokaci, danniya da lokaci ya kamata a karu zuwa 20 seconds. A mafi tasiri motsa jiki a cikin wannan kungiyar an dauki wani "daga". Mutane so a wajen tunani da tunanin wannan abin hawa, kawai a jikinsa. Da farko muna bukatar dan kadan matsi da tsokoki, sa'an nan wuya da wuya. Kuma haka a har bakwai "kasa" ba tare da shakatawa. A kowane mataki, tsokoki da zuwa zuriya don 3-5 seconds. Sa'an nan, a cikin shugabanci ya kamata a yi a kan "kasa" da zuriya daga mafi matsawa zuwa m.
2. Tsoka ƙanƙancewa. Wadannan Kegel bada mata da urinary incontinence, wanda aka tare da wani photo a cikin takarda bayar da shawarar wani m ƙanƙancewa da shakatawa na tsokoki a lokaci guda.
3. Popping. Wannan bangare na atisayen da nufin danniya wadanda tsokoki da cewa aiki, a lokacin da wani mutum ya fara tura. A mata, wannan shi ne reminiscent na yunkurin ceto ko a lokacin defecation. The maza - aiwatar da urination da stool.

Ya kamata a lura cewa Kegel bada for urinary incontinence a mata kamata a da za'ayi a cikin taro kuma a cikin wani dadi hali.

Abin da babban mafi m?

Saboda haka, mu ci gaba kai tsaye zuwa ga ainihin azuzuwan.

1. Take a tsaye. Shirya kafafu a kafada matakin. Hands aka sanya a kan gindi. Dame your pelvic tsokoki ciki a cikin sama shugabanci. Kegel bada ake yi domin mata da urinary incontinence bayan hysterectomy.
2. Samu a kan duk tun kimanin, kansa jingina a kan hannuwanku. Sa'an nan ƙara ja da pelvic bene (tsoka) upwardly da kuma baxini.
3. Karya a kan ciki. Tanƙwara ka kafafu a gwiwarsa. Alternately siga da kuma shakata da tsokoki.
4. Dauki matsayi na kwance a baya. Kafafu tanƙwara a gwiwoyinku da tsarma zuwa gefe. Daya hannunka matsayi a kan gindi, na biyu - a ciki. Matsi da tsokoki, "ja" su up.
5. Zauna da kuros da kafafu. Juya a wannan lokaci ya zama madaidaiciya. Dame your pelvic kasa tsokoki up kuma a, visualizing cewa kafafu kashe bene.
6. Yada ƙafãfunku kafada nisa baya, hannuwa a kan gwiwoyi matsayi. Daidaita ka mayar da siga da tsokoki a kuma up.

ƙarshe

Ka tuna: da iri ya zama kawai pelvic tsokoki. Rashin yin haka dokoki na sa ran sakamakon ba za a iya cimma. Daidai da kuma consistently amfani Kegel darussan, za ka iya koyi yadda za a sarrafa aiwatar da son rai urination.