Boikoetliso ba 'Mele oa Pelvic Boimana: Joang, Neng le Hokae

Litaba

• U ka tseba joang hore na u etse konteraka efe ea mesifa
• Mokhoa oa ho etsa boikoetliso ba mokokotlo oa pelvic
• U ka ikoetlisa neng hona kae

Boikoetliso ba Kegel, bo tsejoang hape e le boikoetliso ba pelvic, bo matlafatsa mesifa e tšehetsang popelo le senya, e thusang ho laola moroto le ho ntlafatsa kamano e haufi. Ho ikoetlisa nakong ea bokhachane ho boetse ho thusa ho koetlisetsa pelehi e tloaelehileng, ha ho hlokahala ho qobella lesea ho tsamaea, ho fokotsa bohloko le nako ea pelehi.

U ka tseba joang hore na u etse konteraka efe ea mesifa

Mokhoa o motle oa ho tseba hore na o ka etsa lipehelo joang ka nepo ke ho kenya monoana ka hara botshehadi ebe o leka ho pepeta monoana. Mokhoa o mong o motle oa ho khetholla mesifa ea hau ke ha o pee o leka ho emisa metsi a moroto. Leha ho le joalo, ha ho khothaletsoe ho leka ho ikoetlisa ka senya ka botlalo hobane e ka baka hore moroto o khutle ka har'a li-ureters tse bakang tšoaetso ea mosese.

Ha a khetholla hore na khutsufatso e lokela ho etsoa joang, motho o lokela ho leka ho se fokolise mpa haholo hore a se ke a sebelisa matla a eketsehileng ka ho sebetsana le mpa, kapa ho tiisa mesifa e potileng anus, e ka bang thata ho feta qalong. Leha ho le joalo, ngaka ea mafu a basali, lingaka tsa pelehi kapa physiotherapist e tla khona ho supa ka seqo, ka ho buisana, hore na e ka etsoa joang ka mokhoa o nepahetseng.

Mokhoa oa ho etsa boikoetliso ba mokokotlo oa pelvic

Ho matlafatsa mokatong oa letheka nakong ea bokhachane, mokhachane o lokela ho etsa tse latelang:

• Tlosa senya, u tlose pee ka botlalo;
• Konteraka mesifa ena ea noka metsotsoana e 10;
• Phomola metsotsoana e 5.

Koetliso e na le ho etsa li-contractions tse ka bang 100 ka letsatsi, li arotsoe ka lihlopha tsa ho pheta-pheta tse 10 ka 'ngoe.

Sheba mohato ka mohato video ea rona:

Tsoelo-pele ea boikoetliso e kenyelletsa ho eketsa nako ea khutsufatso ka 'ngoe. Kahoo, nako le nako ha u tšoara mesifa ea letheka, u lokela ho bala ho fihla ho 5 ebe u phomola, u pheta mohato ona makhetlo a 10 ho isa ho a 20 ka tatellano.

Li-cone tse nyane tsa botšehali le tsona li ka kenyelletsoa ka hara botshehadi, tse loketseng morero ona, mme li thusa ho matlafatsa mesifa ena le ho feta, ho eketsa matla a boikoetliso bo bong le bo bong.

U ka ikoetlisa neng hona kae

Boikoetliso ba Kegel bo ka etsoa maemong afe kapa afe, ekaba o lutse, o leshano kapa o eme. Leha ho le joalo, ho bonolo haholo ho qala boikoetliso bo rapame maoto a hao a kobehile, 'me kamora matsatsi a' maloa, o tla tseba ho ikoetlisa ka boemo ba lithehetso tse 4, o lutse kapa o eme o arotse maoto.

U ka qala ho ikoetlisa mothating ofe kapa ofe oa bokhachane, empa ho ka hlokahala haholo kamora libeke tse 28, ha mosali a le ho trimester ea bobeli ea bokhachane, e leng nako eo a ka qalang ho bona bothata ba ho laola moroto oa hae le hona. hape ke nako e ntle ea ho qala ho itokisetsa pelehi.

Hape hoa khoneha ho ikoetlisa nakong ea kamano e haufi, e ka tlisang thabo ho mosali le molekane.