Imyitozo ya Kegel ikora iyo usinzirije umubiri ukomeye, ntabwo igihe ukora imyitozo myinshi. Ubushakashatsi bwerekana ko uburyo bwo kuvura ikibazo cyo kwihagarika ku bantu bakura kuva 16% kugeza kuri 27% kandi bikaba byoroheje kuva 48% kugeza 80.7%. Tegereza ibyumweru 3 kugeza 8 mbere yuko ubwonko bwo mu ruhago bugenzurwa, kandi uteganyirize ko uzakora imyitozo buri gihe ubuzima bwawe bwose.
TL;DR: Ibikomeye cyane
- Imyitozo ya Kegel ni uburyo bwa mbere bwo kwivuza kugirika k'uruhago, ariko irafasha benshi kuruta uko ibavura burundu.
- Shaka imitsi mbere yo kubara. Akenshi ibi bitera gutsindwa ni ukuba utarimo ukoresha imitsi igikwiriye, si ukubura imyitozo.
- Koresha uburyo bwo guhagarika inkari rimwe gusa kugirango umenye imitsi, ntukabukoreshe nk'imyitozo isanzwe.
- Tangira ufata iminota 3 wamara kwikurura kugera ku minota 10 mu byumweru bigera kuri 8 aho kwiruka ku nomero imwe.
- Kubabara, kwihuta cyane cyangwa kubura imyanya yo kwihagarika byagaragaye nyuma yo gutangira, hagarara, ntukomeze.
Imyitozo ya Kegel ivura imitsi y'umubiri yari yarakomeye, ntabwo ivura buri kintu cyose
Imyitozo ya Kegel ni ugusinziriza no kurekura imitsi y'uruhago rw'umubiri inshuro nyinshi, kandi akamaro nyamukuru ni ugufasha kwigenzura ku ruhago no ku mara. Ni uburyo bwa mbere bwo kuvura ikibazo cyo kwihagarika ku bantu bakura kuko bidafite ingaruka mbi. Ubushakashatsi bwakorewe bwagaragaje ko abavuye 16% kugeza kuri 27% kandi bakaba barorohewe kuva 48% kugeza 80.7%, bityo abantu benshi barorohewe kandi bake bakavurwa burundu.
Igihe gusinziriza neza bifasha:
- Kwigenzura ku ruhago n'amara, harimo no kwihagarika kw'inkari mugihe ukorora cyangwa witsinya.
- Kugarura imbaraga nyuma yo kubyara.
- Kugenzura kwihagarika nyuma yo kubagwa prostate.
- Kwigenzura kw'imibonano mpuzabitsina no kuryoherwa mu mibonano mpuzabitsina.
- Gushyigikira ikibazo cy'umubiri wa mbere cyo kurushya.
Ntabwo ari uburyo bwo kuvura ibibazo by'umubiri byatewe n'ububabare, kurushya kw'umubiri cyane, cyangwa imitsi y'uruhago rw'umubiri yari yakomeye cyane. Kandi ibi byiza biragaruka: MedlinePlus ivuga ko ikibazo cyo kwihagarika cyagaruka iyo imyitozo ihagaritswe.
Uburyo bwo gukora, ntabwo imyitozo myinshi ni bwo bwemeza niba Kegels ibikora
Uburyo ni ikibazo gikomeye, kandi abantu benshi ntibigera babikurikirana. StatPearls iravuga ko amategeko magufi akoreshwa mu magambo rimwe na rimwe ntayo, kuko abashinjacyaha benshi bakoresha imitsi y'ikibuno, imitsi yo mu gifu cyangwa imitsi yo mu rw'inyuma mu mwanya w'imitsi y'uruhago rw'umubiri kandi bakenera ubufasha cyangwa ubugenzuzi bwo kumva ko bakandamiza ibintu bikwiriye. Ubushakashatsi bumwe bwakorewe bwerekanye ko imyitozo ifashijwe na biofeedback itera impinduka nziza cyane kuruta imyitozo yo wenyine.
Dore icyo abantu benshi batazakubwira: kwirushya cyane byakwangiza. Cleveland Clinic itera impungenge ko gukora Kegels nyinshi cyane, cyangwa kuzikora igihe zitari ngombwa, bishobora gutuma imitsi y'uruhago rw'umubiri ikomera cyane kandi ikagenda ikagarama. Bityo, niba ububabare, kwihuta cyane cyangwa kubura imyanya yo kwihagarika byagaragaye nyuma yo gutangira, ibi bifate nk'imyitozo mibi aho kugira ngo ni uko utari wikoreye bihagije. Imitsi y'uruhago rw'umubiri ikomeye cyane ikeneye kwiruhura no kwaguka, ibyo bikaba bituma imyitozo yo kwagura imitsi y'uruhago rw'umubiri ari yo nzira nziza.
Ikintu kimwe gikomeye kivuye muri ibi byose. Gusuzumwa rimwe na muganga cyangwa umuvuzi w'imitsi y'uruhago rw'umubiri birarenze imyitozo myinshi imara ibyumweru.
Shaka imitsi mbere, kandi ukoreshe uburyo bwo guhagarika inkari rimwe gusa
Uburyo bwo gushaka imitsi y'uruhago rw'umubiri buba mbere yo kubara. NIDDK isaba kwibwira ko ugomba guhagarika gufata gaze, cyangwa guhagarika inkari mu m itererano, kandi ivura uburyo bwo guhagarika inkari nk'ikizamini kimwe gusa, kuko guhagarika inkari buri gihe bitera impamvu yo kurwara ruhago. MedlinePlus ivuga ko ibi bikwiriye guhagarara, ivuga ko kudakoresha uburyo bwo guhagarika inkari nk'imyitozo isanzwe inshuro zirenze ebyiri mu kwezi, kuko guhagarika inkari kenshi hashobora kwangiza uruhago n'impyiko mu gihe kirekire.
Niba ufite igitsina gabo, shyira umwe mu ntoki ku gice kiri hagati y'ikibuno n'umwanya w'ibiryo byo hanze, cyangwa ku gice cyo hasi cy'igitsina. Gusinziriza neza bifatwa nk'ikintu cyo mu rwego rwo hejuru. Niba ufite igitsina gore, shyira intoki isuku mu gituba kandi wumve gusinziriza no kuzamuka hejuru.
Hagarara hano niba gushaka imitsi byateje ububabare mu rubavu, kwihuta cyane, cyangwa gutwika. Ibyo bikeneye ko usuzumwa, aho kugira gahunda yo kwikora.
Igisumuye mbere yo gutangira: shyira ukuboko kumwe ku gifu cyawe n'ukundi ku rw'inyuma, kandi urebe amaguru yawe. Buri kimwe muri byo bigomba kuguma kidahindutse mu gihe imitsi y'uruhago rw'umubiri igenda.
Uko wakora Kegels: intambwe eshanu aho guhumeka bifite agaciro nk'ugusinziriza
Uburyo bwo gukora Kegels burushya kugeza ku munota nubwo washobora kubona imitsi. Shira inkari zawe mbere. Nta bikoresho cyangwa umwanya udasanzwe ukeneye.
- Gutama cyangwa kwicara mu byumweru bya mbere, kuko imbaraga z'isi ntaho zikoreyeho umitsi kandi gusinziriza biroroshye kubona no gufata.
- Sinziriza kandi uzamure iminota 3, hanyuma ubirekure burundu iminota 3, ariyo umubare NIDDK ikoresha gutangira.
- Koresha igice cy'imbaraga aho kugira ngo wikandagirize cyane, uhagaritse imitsi y'uruhago rw'umubiri mu gihe imitsi yo mu rw'inyuma, mu gice cyo hasi no mu gifu igumye idahindutse.
- Komeza guhumeka neza igihe cyose. Kwihagarika guhumeka ni ikosa ryo kwikora, aho kugira ngo ni kuko wikoreye bihagije.
- Igihe imyitozo isanzwe ibaye nkiza, uzigereho uhagaze, aho impinduka zibera mu by'ukuri.
Komeza guha umwanya ibyo kurekura kimwe n'ibyo gusinziriza. Imitsi idashobora kwiruhura burundu ntiyaba ikomeye, iraba ikomeye, kandi imitsi idashobora kwiruhura igihe bivugwa itera ibibazo byayo.
Ni kangahe uzakora Kegels: gahunda y'ibyumweru, aho kuba umubare umwe wihariye
Ni kangahe uzakora imyitozo ya Kegel? Nta nomero imwe iboneye ibaho, ni nayo mpamvu bisanzwe bivugwa ko "dufata set 30" bibabaza abantu: ni aho tugeze, si inzira.
| Icyiciro | Gufata | Imyitozo n'ibice | Inkomoko |
|---|---|---|---|
| Icyumweru 1 | Iminota 3 | imyitozo 10, kabiri ku munsi | Cleveland Clinic |
| Ibyumweru 2 kugeza 4 | Gera ku minota 5 | imyitozo 10, imyitozo 3 ku munsi | Cleveland Clinic |
| Ibyumweru 4 kugeza 8 | Iminota 10, hamwe n'iminota 10 yo kuruhuka | imyitozo 10 buri set | NIDDK |
| Kuva ku cyumweru 8 (kugumya) | Iminota 8 kugeza 10 | imyitozo 8 kugeza 12, imyitozo 3, kugeza k'umunsi 3 | Ubushakashatsi bwo mu 2021 bwakorewe |
Niba ameza yarabyoroheje, MedlinePlus itanga urugero rworoshye rukora: imyitozo 10 ifata iminota 3 kugeza 5 hamwe n'iminota 3 kugeza 5 yo kuruhuka, inshuro 3 ku munsi.
Igihe gitandukanye na buri nkomoko, kandi ugomba kubona ko ari urugero aho kuba isezerano. NIDDK ivuga ko utashobora kubona uburyo bwo kwihagarika bugenda neza mu minsi 3 kugeza 6; Cleveland Clinic ivuga ko ibisubizo bizagaragara mu minsi 6 kugeza 8 yo gukora buri gihe; ubushakashatsi busaba ko ukomeza byibura iminota 15 kugeza 20 mbere yo kwemeza ingaruka zose. Ikintu kimwe mu cyumweru 6, igisubizo cyegereye icyumweru 20.
Itegeko rimwe rigenga ameza yose. Niba utabasha gufata igihe cyagenwe neza, ugumye ufata igihe gito aho kongera imyitozo kugirango uzibe icyuho.
Gukomeza ni igice gikomeye, kandi kwibuka ni igitabo kibi. Porogaramu ya telefone yunganira nk' August AI irashobora kugufasha kwandika set zawe buri munsi mu magambo asanzwe kandi ugakurikiranira ko impinduka z'inkari zawe zigenda zigabanuka buri cyumweru, nibyo bifite agaciro kuruta uko gusinziriza kwawe kumera.
Ibibazo byinshi muri Kegels ni amakosa yo kwikora afite ibisubizo byihariye
Ibibazo byinshi mu myitozo ya Kegel birihariye, biramenyekana kandi bikemuka, kandi byerekana hafi buri rubanza aho imyitozo myinshi itagira icyo itanga.
| Icyo wumva | Icyo ugomba gukora |
|---|---|
| Ndi kubyumva mu rw'inyuma cyangwa mu maguru | Guta igice cy'imbaraga, Shyira ukuboko ku rw'inyuma wawe kugirango wemeze ko bidahinduka |
| Ntabwo nshobora kumenya niba ndi gusinziriza ibintu bikwiriye | Koresha igizamubyo intoki, hanyuma usabe ko baguhagararira bakwemeza ko ukora ibikwiriye ko StatPearls ivuga |
| Ntafata gusinziriza mbere y'iminota 5 | Guta gusubira kuri iminota 2 cyangwa 3 yo gufata hanyuma ukagaruka uzamuka uhereye aho |
| Nshobora kurwara inda, imitsi yo hasi y'umugongo cyangwa umutwe nyuma | Cleveland Clinic ivuga ko ibi ari ukwihagarika guhumeka cyangwa gusinziriza imitsi mibi |
| Ibimenyetso byanjye biragenda biyangirika | Hagarara kandi usuzumwe ku bw'imitsi ikomeye cyane |
Kurengana ntibikora. Set zidasanzwe ntizibasha guhagarika gusinziriza kutari gufasha, ahubwo zibigiramo umwete. Niba wumva umuvuduko ugenda ujya hasi no hanze, uri kwishyira mu kaga, kandi ni ikinyuranyo cya Kegel kandi birashobora kwangiza ibimenyetso byo kurushya. Igihe igisubizo ari kuruhuka aho kugira imbaraga, imyitozo yo kwagura imitsi y'uruhago rw'umubiri ni inzira ikwiriye.
Kegels ku bagabo birushaho kuba byiza iyo batangijwe mbere yo kubagwa prostate
Kegels ku bagabo bakoresha imitsi imwe, iboneka mu buryo bumwe: sinzira nk'aho uhagarika gaze kandi wumve ko gice cyo hasi cy'igitsina kiranguhuka cyangwa kizamuka, hamwe n'intoki ku gice cyo hasi kugirango wemeze. Ingiryo ni ugukira kwihagarika nyuma yo kubagwa prostate, kugabanya kugwa kwa nyuma kwa nyuma kw'inkari, no kwagenzura neza kw'imibonano mpuzabitsina.
Ibyo kuvuga ku gihe ni byo abantu benshi basiba. Niba ufite gahunda yo kubagwa prostate kandi umuganga wawe akabigutegeka, gutangira mbere yo kubagwa aho kugira ngo ni nyuma bishobora kugabanya igihe cyo kwikira k'ubwonko nyuma yo kubagwa, kuko wiga gusinziriza igihe ukihagarika neza. Kwiga ibyo wandimo urimo gutakaza birakomeye cyane. Ni nayo mpamvu itsinda ry'ubushakashatsi bwo mu 2021 ribona ko imyitozo ifashijwe cyangwa ifashijwe na biofeedback iruta imyitozo yo wenyine.
Ibi bibiri bifite agaciro ko kuvuga neza. Kegels ntivura kugabanuka kwa prostate cyangwa inkari zihagarara, kandi imitsi y'uruhago rw'umubiri ikorana n'imitsi yo mu gifu cyo hasi, aho imyitozo yo kuvura inda ikomeye ku bagabo iba ifite akamaro muri iyi gahunda.
Kegels ku bagore bifasha mu bibazo by'inkari nyuma yo kubyara no mu ntangiriro zo kurushya, aho kugira ngo kurushya gukomeye
Kegels ku bagore ni uburyo bwizewe cyane ku bibazo by'inkari z'ubwoko bwo kugirika: ibyo bigenda bigaragara mugihe ukorora, witsa, wishimye cyangwa wasimbuka. Shakira imitsi mu gice cy'igitsina cy'umugore ufite isuku, wumve gusinziriza no kuzamuka hejuru, cyangwa mukandamiza nk'aho uhagarika gaze utarimo gusinziriza imitsi y'ibibuno. Ingiryo ni ugusubira mu buzima bisanzwe nyuma yo kubyara, kugabanya ibibazo by'inkari z'ubwoko bwo kugirika, gushyigikira intangiriro yo kurushya, kandi, ku bantu benshi, kuryoherwa no mu mibonano mpuzabitsina.
Bidakora neza ku bibazo by'inkari zo kwihuta, ubushake budashobora gusubikwa, aho StatPearls ivuga ko ari ikibazo gitandukanye gikoreshwa n'ubuvuzi buciriritse.
Ibiro bikomeye kuruta umubare w'imyitozo. Kurushya kugeza ku rwego rwo hejuru, ububabare mu gihe cy'imibonano mpuzabitsina, cyangwa inkari zigenda zirushya bikenera ko usuzumwa na urogynecologist cyangwa umuvuzi w'imitsi y'uruhago rw'umubiri. Kandi gukomeza birushya ubukana: MedlinePlus iravuga ko ibimenyetso bigaruka iyo wahagaritse, bityo ko urugero rwo kugumya rukomeye.
Igihe uhagarikira Kegels no kwisuzumisha
Ibibazo byinshi by'inkari ntibibaye ikibazo gikomeye. Bimwe bibaye, kandi nta buryo bw'uburyo bwiza bwo kwikora bushobora gusimbura isuzuma.
Hama 911 cyangwa jya ku ivuriro ry'ihutirwa none niba:
- Nta bushobora kwihagarika burundu
- Hari amaraso menshi cyangwa akomeje mu inkari zawe
- Ufite ibicurane, ubukonje cyangwa ububabare mu nda hamwe n'ibimenyetso by'inkari
- Ufite guhumurizwa mushya mu gice cyo hasi cyangwa mu nda hamwe no gutakaza ubwonko bwo kwihagarika cyangwa kubura imyanya yo hanze, ibi bishobora kugaragaza syndrome ya cauda equina
- Urugo rw'umubiri ruragenda rusa na ruri kuva mu gituba kandi rubabaza, rutera amaraso cyangwa rubuza kwihagarika
Shyira gahunda yo gusura mu cyumweru gitaha niba:
- Nta kintu cyahindutse nyuma y'iminsi 6 kugeza 8 yo kwikora neza, buri gihe.
- Impinduka zawe ziragenda zirushya aho kugira ngo zirushyeho kuba nziza.
- Uta shobora kumva gusinziriza na gato.
- Ububabare bushya mu rubavu, kubura imyanya yo hanze cyangwa ububabare mu gihe cy'imibonano mpuzabitsina byagaragaye kuva watangira.
Vugana n'umuganga mbere yo gutangira niba:
- Ufite ububabare mu rubavu cyangwa imitsi ikomeye mu ruhago rw'umubiri.
- Ufite kugabanuka kw'umubiri kwemejwe.
- Wakoze kubaga mu rubavu cyangwa prostate vuba aha.
- Ufite ikibazo cyo gushira inkari zawe burundu.
- Urafitwe cyangwa urabyaye kandi ufite ububabare.
Ku bibazo bishya cyangwa byangiritse by'inkari bidakomeye, August's $39 online urgent care visit iguhuza n'umuganga ufite uruhushya muri Leta Zunze Ubumwe z'Amerika ushobora gusuzuma ibimenyetso byawe, kandi umuganga ni we wemeza niba hari ibizamini cyangwa imiti byakwiriye. Komeza wumve ko ibyo bitakora: gusura kuri telefone ntibishobora gukora isuzuma ry'imitsi y'uruhago rw'umubiri, bityo intego ikunda kuba kwerekeza ku muvuzi w'imitsi y'uruhago rw'umubiri, urogynecologist cyangwa urologist.
Ibiji bibazwa kenshi
Imyitozo ya Kegel irizewe mugihe utwite?
Yego. Gusinziriza bimwe na bimwe by'imitsi y'uruhago rw'umubiri birizewe kandi bikunzwe mugihe utwite, kandi bifasha kwiga imitsi mbere yuko iba irushywa. Icyakora, ububabare. Niba gusinziriza bibabaza, cyangwa ufite ububabare bukomeje mu rubavu cyangwa mu gice cyo hasi, wibwire kuri muganga wawe w'indaro mbere, kuko imitsi ikomeye mu gihe utwite ikeneye kwiruhura aho kugira ngo wongere gusinziriza.
Birashoboka ko watangira Kegels nyuma yo kubyara?
Rimwe na rimwe. Abantu benshi bashobora gutangira gusinziriza bimwe na bimwe kumeza makes nyuma yo kubyara bisanzwe, kandi intego ya mbere ni wumve imitsi, aho kugira ngo ni imbaraga. Hamwe no gutobagura bikomeye, amasurire, catheter, cesarean cyangwa ububabare mugihe usinziriza, tegereza kandi wibwire ku gusura kwawe nyuma yo kubyara kugirango umuntu ashobore gusuzuma uburyo bwo kwikira n'uburyo bwawe mbere yo kongera umubare.
Birashoboka ko wakora Kegels ufite catheter y'inkari?
Oya. Gusinziriza kuri catheter ikomeye birababaza kandi bishobora gutera urethra n'uruhago kwangirika, kandi ntibigufasha kumenya gusinziriza. Tegereza kugeza catheter ikuweho kandi itsinda ryawe rikugabanyirize gutangira. Niba uri kwikira kubagwa, wibaze igihe cyo gusubira gutangira aho kugira ngo wihangane ko gahunda isanzwe ikora.
Imipira cyangwa ibiro bya Kegel bikora neza kuruta gukora Kegels wenyine?
Akenshi si ko. Icyo kintu kizarushaho impinduka nziza mu bushakashatsi bwo mu 2021 ni ubugenzuzi na biofeedback byemeza ko gusinziriza neza, aho kugira kurwanya kwiyongera. Ikintu ntishobora kugufasha gusinziriza utashoboye kubona, kandi gishobora gutera kwisiga cyane. Niba ushobora gusinziriza neza kandi ushaka kwiyongera, vugana nawe na muganga w'imitsi y'uruhago rw'umubiri mbere.
Kegels ifasha kubibazo byo kubura imbaraga z'igitsina?
Rimwe na rimwe. Kwigisha imitsi y'uruhago rw'umubiri bifite ubugenzuzi bw'imibonano mpuzabitsina kuruta kubura imbaraga z'igitsina, kandi kubura imbaraga z'igitsina kenshi biba bifitanye isano n'imiyoboro, imisemburo, imiti, cyangwa impamvu z'umutima ko imyitozo itabikora. Tera igikoresho gishya cyo kubura imbaraga z'igitsina nk'impamvu yo gusuzumwa n'umuganga, harimo gusuzuma ibyago byo ku mutima, aho kugira ngo ni ikintu cyo kwigisha wenyine.
Kegels ifasha kubibazo by'imitsi yo hanze no gufata gaze?
Yego. Imitsi y'uruhago rw'umubiri irimo imitsi yo hafi y'umwanya w'ibiryo byo hanze, bityo kwigisha bishobora kuvura kugenzura gaze n'imitsi yo hanze hamwe n'ibimenyetso by'uruhago. Icyo kintu kimwe: kwibazo bishya cyangwa byangiritse by'imitsi yo hanze bikwiriye gusuzumwa, kuko kwangirika kw'imitsi, ibibazo by'imitsi, n'uburyo bwo kwishira hamwe byose bikora kandi bishobora kwakenera ubuvuzi burenze imyitozo.
Kegels biracyakora nyuma yo guhagarika kwa menopause cyangwa mu myaka yawe ya 70?
Yego. Imitsi y'uruhago rw'umubiri ihinduka mu gihe cyose, kandi ntaho ijya ishobora gutakaza kwigisha. Iterambere rishobora kuba ryatinze, bityo ryohera gahunda yayo yose y'iminsi 15 kugeza 20. Impinduka z'uruhu nyuma yo guhagarika kwa menopause zishobora kugira uruhare ku bibazo, bityo wibaze niba ubuvuzi buciriritse hamwe n'imyitozo byafasha muri gahunda yawe.
Icyo ugomba gukora gikurikira hamwe na gahunda yawe ya Kegel
Shaka imitsi neza mbere yo kubara na rimwe. Gerageza uburyo kuruta umubare, kuko gusinziriza kutari gufasha kwakozwe kenshi kurushaho kuba kutari gufasha. Kurikiza gahunda y'ibyumweru aho kuba umubare umwe ku munsi. Soma iterambere mu minsi 6 kugeza 8 kandi wemeze ingaruka zose hafi y'iminsi 15 kugeza 20. Hanyuma komeza urugero rwo kugumya burundu, kuko imyitozo ya Kegel ihagarara gukora iyo wahagaritse.
Niba ugize icyo ukora muri page, kora iki: koresha gusinziriza kwawe kwa muganga cyangwa umuvuzi w'imitsi y'uruhago rw'umubiri. Niba utari wizeye niba ibimenyetso byawe by'inkari bikwiriye kwitabwaho mu cyumweru kimwe, August AI Symptom Checker irashobora kugufasha gutandukanya ibikomeye n'ibisanzwe mbere yo kwandika.
Ubugenzuzi: Inyandiko iri irakoreshwa ku makuru gusa kandi ntabwo ari inama y'ubuvuzi. Komeza wibaze kuri muganga ufite ubuhanga kugirango usuzume kandi wemeze ibyemezo byo kwivuza. Niba ufite ikibazo gikomeye cy'ubuvuzi, hamagara 911 cyangwa jya ku ivuriro ry'ihutirwa rya mbere uhise.
