Sengoli: Janice Evans
Letsatsi La Creation: 28 Phupu 2021
Ntlafatsa Letsatsi: 1 November 2024
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(asmr) I RELAX her SHOULDERS & NECK for better well-being! A video for 22:40 minutes of RELAXATION.
Video: (asmr) I RELAX her SHOULDERS & NECK for better well-being! A video for 22:40 minutes of RELAXATION.

Boikoetliso ba Kegel bo ka thusa ho matlafatsa mesifa e ka tlasa popelo, senya le mala (mala a maholo). Ba ka thusa banna le basali ba nang le mathata ka ho dutla ha moroto kapa taolo ea mala. O kanna oa ba le mathata ana:

  • Ha u ntse u tsofala
  • Haeba u nona
  • Kamora ho ima le pelehi
  • Kamora ho buuoa ke basali (basali)
  • Kamora ho buuoa ka senya (banna)

Batho ba nang le mathata a boko le methapo ba ka ba le mathata a ho dutla ha moroto kapa taolo ea mala.

Boikoetliso ba Kegel bo ka etsoa neng kapa neng ha o lutse kapa o paqame. U ka li etsa ha u ja, u lutse tafoleng ea hau, u khanna, le ha u phomotse kapa u shebelletse thelevishene.

Boikoetliso ba Kegel bo tšoana le ho etsa eka o tlameha ho ntša metsi ebe oa o ts'oara. U phomola le ho tiisa mesifa e laolang ho phalla ha moroto. Ho bohlokoa ho fumana mesifa e nepahetseng ho tiisa.

Nako e tlang ha u tlameha ho ntša metsi, qala ho tsamaea ebe u emisa. Utloa mesifa e ka hara botshehadi ba hao (bakeng sa basali), senya kapa anus e tiee 'me e nyolohele holimo. Tsena ke mesifa ea pelvic. Haeba u li utloa li tiisa, u entse boikoetliso hantle. Lirope tsa hao, mesifa ea maoto, le mpa li lokela ho lula li phutholohile.


Haeba o ntse o sena bonnete ba hore o tiisa mesifa e nepahetseng:

  • Ak'u nahane u leka ho ipoloka hore u se ke ua feta khase.
  • Basali: Kenya menoana ka hara botshehadi ba hao. Tšoara mesifa joalokaha eka u tšoere moroto oa hau, joale u tlohele. U lokela ho utloa mesifa e tiisa ebe u ea holimo le tlase.
  • Banna: Kenya monoana kahare ea hau. Tšoara mesifa joalokaha eka u tšoere moroto oa hau, joale u tlohele. U lokela ho utloa mesifa e tiisa ebe u ea holimo le tlase.

Ha u se u tseba hore na mokhatlo o ikutloa joang, na Kegel o ikoetlisa makhetlo a 3 ka letsatsi:

  • Etsa bonnete ba hore senya sa hau ha se na letho, ebe u lula kapa u paqame.
  • Tšoara mesifa ea hau ea pelvic. Tšoara ka thata 'me u bale metsotsoana e 3 ho isa ho e 5.
  • Phomotsa mesifa 'me u bale metsotsoana e 3 ho isa ho e 5.
  • Pheta makhetlo a 10, makhetlo a 3 ka letsatsi (hoseng, thapama le bosiu).

Phefumoloha haholo 'me u phutholohe' mele oa hau ha u ntse u ikoetlisa. Etsa bonnete ba hore ha u tiise mpa, serope, maraong kapa mesifa ea sefubeng.


Kamora libeke tse 4 ho isa ho tse 6, o lokela ho ikutloa o le betere mme o be le matšoao a fokolang. Tsoela pele ho ikoetlisa, empa u se ke ua eketsa hore na u etsa tse kae. Ho e fetella ho ka lebisa ho khatello ha u ntša metsi kapa u tsamaisa mala.

Lintlha tse ling tsa tlhokomeliso:

  • Ha u se u ithutile ho li etsa, u se ke ua ikoetlisa ka nako e le 'ngoe ha u ntse u ntša metsi habeli ka khoeli. Ho ikoetlisa ha u ntse u ntša metsi ho ka fokolisa mesifa ea hau ea letheka ka mor'a nako kapa ha baka tšenyo ea senya le liphio.
  • Basali, ho ikoetlisa ka tsela e fosahetseng kapa ka matla a mangata ho ka etsa hore mesifa ea botšehali e tiee haholo. Sena se ka baka bohloko nakong ea thobalano.
  • Ho hloka taolo ho tla khutla haeba o emisa ho ikoetlisa. Hang ha o qala ho li etsa, o kanna oa hloka ho li etsa bophelo bohle ba hau.
  • Ho ka nka likhoeli tse 'maloa hore boits'oaro ba hau bo fokotsehe hang ha o qala ho ikoetlisa.

Bitsa mofani oa hao oa tlhokomelo ea bophelo haeba u sa tsebe hantle hore u etsa litlhahlobo tsa Kegel ka tsela e nepahetseng. Mofani oa hau a ka hlahloba ho bona hore na o li etsa ka nepo U ka romelloa ho setsebi sa 'mele se ikhethileng lithutong tsa maqhubu a pelvic.


Boikoetliso ba mesifa ea 'mele bo matlafatsang; Boikoetliso ba 'mele oa pelvic

Goetz LL, Klausner AP, Cardenas DD. Ho se sebetse ha senya. Ka: Cifu DX, ed. Phekolo ea 'mele ea Braddom le Tlhabollo. La 5th. Elsevier; 2016: khaolo ea 20.

Newman DK, Burgio KL. Tlhokomelo e hlokolosi ea ho se ts'oarehe ha moroto: kalafo ea boits'oaro le ea pelvic le lisebelisoa tsa urethral le pelvic. Ka: Wein AJ, Kavoussi LR, Partin AW, Peters CA, bahlophisi. Urology ea Campbell-Walsh. 11th ed. Philadelphia, PA: Elsevier; 2016: khaolo ea 80.

Patton S, Bassaly R. Ho se ts'oanehe ha Urinary. Ka: Kellerman RD, Rakel DP, eds. Phekolo ea Hajoale ea Conn ea 2019. Philadelphia, PA: Elsevier; 2019: 1081-1083.

  • Ho lokisa mabota a ka pele a ka botšehaling
  • Sphincter ea maiketsetso
  • Prostatectomy e kholo
  • Ho imeloa kelellong
  • Transurethral resection ea tšoelesa ea senya
  • Kopa ho hloka taolo
  • Ho se its'oare ha urinary
  • Ho se sebetse ha urinary - ho kenya kente
  • Incontinence - ho fanyeha retropubic
  • Ho se ts'oanelehe ho sa sebetseng - theipi e sa hlokeng tsitsipano ea botšehali
  • Ho se sebetse ha urinary - lits'ebetso tsa ho betsa ka urethral
  • Multiple sclerosis - ho tsoa
  • Ts'ebetso ea prostate - ho hlaseloa hanyane ka hanyane - ho tsoa
  • Radical prostatectomy - ho tsoa
  • Self catheterization - mosali
  • Self catheterization - e motona
  • Stroke - ho tsoa
  • Transurethral resection ea tšoelesa ea senya - ho tsoa
  • Lihlahisoa tsa ho hloka taolo ea moroto - ho itlhokomela
  • Ho buoa ka mokhoa oa ho itšireletsa - ho tsoa ha basali
  • Incontinence - ho botsa ngaka ea hau
  • Ha o na le ho se its'oare ha metsi
  • Maloetse a senya
  • Ho hloka taolo ea Urinary

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