Amfanin Motsa Jiki na Kegel ga Lafiyar Haihuwa ga Mata
Motsa jiki na Kegel motsa jiki ne masu sauƙi waɗanda ke mai da hankali kan ƙarfafa tsokoki na ƙashin ƙugu, ƙungiyar tsoka da ke tallafawa mafitsara, mahaifa, da hanji, kuma suna taka muhimmiyar rawa a cikin aikin jima'i. Duk da cewa da alama suna da sauƙi, waɗannan motsa jiki suna da tasiri mai mahimmanci ga lafiyar haihuwa ta mata a tsawon rayuwa - tun daga ƙuruciya har zuwa ciki, bayan haihuwa, da kuma lokacin daina haila. Ana yin motsa jiki na Kegel akai-akai kuma daidai, na iya taimakawa wajen hana da magance wasu koke-koke da aka saba yi a tsakanin mata, yayin da suke inganta ingancin rayuwa gaba ɗaya.
Fahimtar Tsokokin Ƙashin Kugu da Matsayinsu
Tsokokin ƙashin ƙugu suna aiki kamar "tsarin" da ke riƙe gabobin da ke yankin ƙashin ƙugu a wurinsu. Baya ga tallafi, waɗannan tsokoki suna taimakawa wajen sarrafa fitar fitsari da najasa, suna tallafawa kwanciyar hankali a wurin, da kuma taimakawa wajen jin daɗin jima'i da amsawar jima'i. Lokacin da tsokokin ƙashin ƙugu suka raunana - misali, saboda ciki, haihuwa ta farji, kiba, yawan gajiya yayin motsa hanji, ko raguwar estrogen a lokacin menopause - matsaloli daban-daban na iya tasowa, kamar rashin daidaita fitsari (wahalar riƙe fitsari), raguwar gamsuwar jima'i, da kuma haɗarin faɗuwar gabobi (faɗuwar mahaifa ko mafitsara).
Motsa jiki na Kegel yana da nufin ƙarfafa waɗannan tsokoki ta hanyar auna matsewar tsokoki da shakatawa. Domin ana iya yin su ba tare da kayan aiki ba kuma ba tare da kowa ya lura ba, suna da sauƙin yi a kowane lokaci - a gida, a ofis, ko ma yayin da ake zaune a cikin mota.
1. Yana Taimakawa Wajen Magance Matsalolin Fitsari Da Kuma Hana Kamuwa Da Majina
Ɗaya daga cikin fa'idodin da aka fi sani da motsa jiki na Kegel shine suna taimakawa wajen rage zubar fitsari, musamman a lokutan damuwa na rashin daidaita fitsari, wanda shine zubar fitsari lokacin tari, atishawa, dariya, tsalle, ko ɗagawa. Wannan yanayin ya zama ruwan dare a cikin mata bayan haihuwa ko kuma lokacin da suka fara daina al'ada.
Ta hanyar ƙarfafa tsokoki na ƙashin ƙugu, za ku iya inganta sarrafa fitsari (magudanar fitsari), ta haka za ku ƙara ƙarfin riƙe fitsari. Waɗannan darussan na iya taimakawa wajen rage rashin sha'awar jima'i, musamman idan aka haɗa su da tsarin shan giya mai kyau da kuma motsa mafitsara.
2. Yana Taimakawa Farfadowa Bayan Haihuwa
Ciki da haihuwa suna sanya damuwa mai yawa ga tsokoki na ƙashin ƙugu. Jaririn da ke girma a lokacin daukar ciki yana ƙara matsi a yankin ƙashin ƙugu, yayin da haihuwa ta farji na iya shimfiɗa tsokoki da kyallen da ke tallafawa. Sakamakon haka, wasu mata suna jin "sassauci," zubar fitsari, ko jin nauyi a cikin ƙananan ciki.
Motsa jiki na Kegel zai iya taimakawa wajen murmurewa bayan haihuwa ta hanyar:
- Yana ƙara ƙarfi da sautin tsokoki na ƙashin ƙugu,
- Inganta tsarin mafitsara,
- Yana taimakawa wajen rage rashin jin daɗi a yankin perineum;
– Yana taimakawa wajen dawo da aikin jima'i a hankali.
Duk da haka, ya kamata a daidaita lokacin fara motsa jiki bayan haihuwa bisa ga yanayin kowane mutum. Idan kuna da dinki, ciwo mai tsanani, ko matsaloli, tuntuɓi likita ko ungozoma mataki ne mai kyau.
3. Yana Rage Haɗarin Faɗuwar Gabar Kwanya
Faɗuwar gabobin ƙashin ƙugu yana faruwa ne lokacin da gabobi kamar mahaifa, mafitsara, ko hanji suka sauko suka fito cikin farji saboda raunin tsokoki da kyallen da ke tallafawa. Wannan yanayin na iya haifar da jin toshewar ƙashin ƙugu, ciwon ƙashin ƙugu, wahalar yin bayan gida, har ma da matsaloli tare da jima'i.
Motsa jiki na Kegel na iya taimakawa wajen hana prolapse ga mata masu haɗarin kamuwa da cutar, kuma yana iya taimakawa wajen inganta alamun cutar a farkon matakai. Duk da cewa matsakaici zuwa mai tsanani na iya buƙatar wasu hanyoyin magani (kamar tiyata ko tiyata), ana ba da shawarar ƙarfafa tsokar ƙashin ƙugu a matsayin wani ɓangare na kulawa na dogon lokaci.
4. Inganta Ingancin Hulɗar Jima'i
Lafiyar haihuwa ba wai kawai game da rashin kamuwa da cuta ba ne, har ma ya haɗa da jin daɗi da gamsuwar aikin jima'i. Tsokokin ƙashin ƙugu suna taka rawa wajen amsawar jima'i, gami da jin daɗi yayin shigar ciki da kuma ikon yin inzali.
Motsa jiki na Kegel zai iya taimakawa:
- Yana ƙara kwararar jini zuwa yankin ƙashin ƙugu, wanda ke taimakawa wajen shafa man shafawa da kuma jin daɗi na halitta,
- Yana taimakawa wajen ƙara tauri a tsokoki na farji,
- Yana inganta sarrafa matsewar tsoka yayin jima'i,
- Yana rage jin rashin tsaro saboda korafe-korafen cewa "farji yana jin kamar an saki jiki" bayan haihuwa.
Wasu mata sun ba da rahoton ƙaruwar gamsuwar jima'i bayan sun yi atisayen Kegel akai-akai, ga kansu da abokan hulɗarsu. Duk da haka, gamsuwar jima'i yana da tasiri ga abubuwa da yawa - sadarwa, jin daɗin motsin rai, hormones, da sauran yanayin lafiya - don haka Kegels ba su ne kawai ke da alhakin ba, amma suna iya zama wani muhimmin sashi na tallafi.
5. Yana Taimakawa Rage Ciwon Kurji Kuma Yana Taimakawa Daidaiton Jiki
Tsokokin ƙashin ƙugu suna aiki tare da tsokoki masu zurfi na ciki, ƙananan baya, da kuma diaphragm don kiyaye daidaiton jiki. A wasu mata, raunin tsokar ƙashin ƙugu na iya haifar da ciwon baya ko jin rashin kwanciyar hankali a yankin tsakiya.
Motsa jiki na Kegel, idan aka yi shi da dabara mai kyau da daidaito (ƙarƙashin gwiwa sannan shakatawa), zai iya tallafawa kwanciyar hankali da tsayawar ƙashin ƙugu. Duk da haka, yana da mahimmanci a lura: ba duk ciwon ƙashin ƙugu ke faruwa ne sakamakon rauni ba. Wasu lokuta a zahiri suna da alaƙa da tsokoki na ƙashin ƙugu masu tsauri (hypertonic), suna buƙatar wata hanya daban kuma suna buƙatar kimantawa daga ƙwararren ma'aikacin lafiya.
6. Yana Taimakawa Lafiyar Haihuwa A Lokacin Cire Haihuwa
Menopause yana haifar da raguwar sinadarin estrogen, wanda ke shafar tsokoki na farji da ƙashin ƙugu. Mata da yawa suna fuskantar bushewar farji, raguwar laushi, ko matsalolin kula da fitsari. A wannan lokacin, motsa jiki na Kegel na iya zama dabara mai sauƙi don kiyaye ƙarfin tsokar ƙashin ƙugu da rage alamun damuwa.
Motsa jiki akai-akai yana taimakawa wajen kiyaye ingancin rayuwa, musamman ga mata waɗanda ke son ci gaba da motsa jiki ba tare da tsoron zubar fitsari ba.
Yadda Ake Yin Motsa Jiki na Kegel Daidai
Domin samun fa'idodi mafi kyau, dole ne a mayar da hankali kan motsa jiki. Ga wasu matakai na asali da aka saba ba da shawarar su:
1. Gano tsokoki masu dacewa: Ka yi tunanin kana riƙe da fitsari kuma kana riƙe da tusa a lokaci guda. Tsokokin da ke matsewa sune tsokoki na ƙashin ƙugu.
Lura: Kada a riƙa yin "riƙe fitsari yayin da ake yin fitsari" a matsayin al'ada, domin yana iya ƙara haɗarin kamuwa da matsalolin mafitsara.
2. Matsayi mai daɗi: Masu farawa za su iya fara kwanciya da gwiwoyinsu a durƙushe. Da zarar sun ji daɗi, ana iya yin motsa jiki a zaune ko a tsaye.
3. Matsewa da riƙewa: Tausasa tsokoki na ƙashin ƙugu na tsawon daƙiƙa 3-5.
4. Hutawa: Saki maƙurar na tsawon daƙiƙa 3-5. Hutawa tana da mahimmanci kamar maƙurar.
5. Maimaita: Yi sau 10 a zaman ɗaya, kuma ka yi nufin zaman 2-3 a kowace rana.
Bayan lokaci, ana iya ƙara tsawon lokacin riƙewa zuwa daƙiƙa 10, ya danganta da iyawarka. Ka tabbata ba ka riƙe numfashinka ba, kuma ka guji matsa tsokoki na ciki, cinya, ko duwawu fiye da kima. Mayar da hankali kan tsokoki na ƙashin ƙugu.
Yaushe Shawara Ya Kamata a Yi?
Motsa jiki na Kegel gabaɗaya lafiya ne, amma ana ba da shawarar yin shawara idan:
- Zubewar fitsari ba ta inganta ba bayan makonni 8-12 na motsa jiki akai-akai,
- Akwai zafi yayin yin motsa jiki,
– Jin toshewar farji ko kumburi ya bayyana a farji (wanda ake zargin yana da prolapse),
– Kana da matsala wajen neman tsokoki masu dacewa,
- Kana da tarihin tiyatar ƙashin ƙugu ko wasu matsalolin lafiya.
Mai ilimin motsa jiki na lafiyar mata (mai ilimin motsa jiki na ƙasan ƙugu) zai iya taimakawa wajen koyar da dabarun da suka dace da kuma haɓaka shirin motsa jiki da ya dace da buƙatunku.
Kammalawa
Motsa jiki na Kegel hanya ce mai sauƙi amma mai tasiri don tallafawa lafiyar haihuwa ga mata. Amfanin su sun haɗa da ingantaccen sarrafa mafitsara, murmurewa bayan haihuwa, hana yaduwar ƙwayoyin ƙashi, inganta aikin jima'i, da kuma tallafawa lafiyar lokacin al'ada. Mabuɗin nasara yana cikin daidaito da dabara mai kyau. Ta hanyar sanya motsa jiki na Kegel ya zama aikin yau da kullun, mata za su iya ci gaba da aiki mai ƙarfi, jin daɗi, da lafiya a cikin rayuwarsu.
