Darasi na horar da ƙwayar tsoka

Aikin horon tsoka na ƙashin ƙugu, jerin atisaye ne waɗanda aka tsara don ƙarfafa tsokoki na ƙashin ƙugu.

Ana bada shawarar horon horo na tsoka na ƙugu

• Mata masu fama da matsalar fitsari
• Maza masu fama da matsalar yoyon fitsari bayan aikin tiyata
• Mutanen da suke fama da rashin matsala

Aikin horon tsoka na ƙashin mara na iya taimakawa ƙarfafa tsokoki ƙarƙashin mahaifa, mafitsara, da hanji (babban hanji). Zasu iya taimakawa maza da mata wadanda ke da matsala game da yoyon fitsari ko kuma hanjin ciki.

Aikin motsa jiki na horo na tsoka yana kama da yin kamar dole ne ka yi fitsari, sannan ka riƙe shi. Kuna shakata kuma ku tsaurara tsokoki masu kula da kwararar fitsari. Yana da mahimmanci a nemo tsokoki daidai don ƙarfafawa.

Lokaci na gaba da za ku yi fitsari, fara tafiya sannan ku tsaya. Jin jijiyoyin cikin farjinka, mafitsara, ko dubura sun matse ka kuma motsa sama. Waɗannan sune tsokoki na ƙashin ƙugu. Idan ka ji sun takura, to ka yi aikin kenan daidai. Kada ku sanya shi al'ada don yin motsa jiki kowane lokaci yayin yin fitsari. Da zarar zaka iya gano tsokoki cikin nutsuwa, yi atisayen yayin zama, amma BA lokacin da kake yin fitsari ba.

Idan har yanzu ba ka tabbatar ko kana matse tsokoki na dama ba, ka tuna cewa duk tsokokin ƙashin ƙugu sun shakata kuma sun yi kwangila a lokaci guda. Saboda waɗannan tsokoki suna sarrafa mafitsara, dubura, da farji, waɗannan nasihu na iya taimakawa:

• Mata: Saka yatsa a cikin farjinku. Arfafa tsokoki kamar kuna riƙe cikin fitsarinku, to ku bar shi. Ya kamata ku ji tsokoki suna matsawa suna motsawa sama da ƙasa.
• Maza: Saka yatsa a cikin duburar ka. Arfafa tsokoki kamar kuna riƙe cikin fitsarinku, to ku bar shi. Ya kamata ku ji tsokoki suna matsawa suna motsawa sama da ƙasa. Waɗannan sune tsokoki guda ɗaya da zaku iya ƙarfafawa idan kuna ƙoƙarin hana kanku wucewa gas.

Yana da matukar mahimmanci ku sanya waɗannan tsokoki nishaɗi yayin yin atisaye na musanya ƙashin ƙugu:

• Na ciki
• Buttocks (mafi zurfin, tsoka mai laushi ya kamata kwangila)
• Cinya

Mace kuma za ta iya ƙarfafa waɗannan tsokoki ta amfani da mazugi na farji, wanda shi ne kayan aiki masu nauyi wanda aka saka a cikin farjin. Bayan haka sai kuyi kokarin murkushe tsokoki na ƙashin ƙugu don riƙe na'urar a wurin.

Idan baku da tabbas ko kuna yin horon tsokar ƙashin ƙugu daidai, zaku iya amfani da biofeedback da zafin lantarki don taimakawa gano madaidaiciyar ƙungiyar tsoka don aiki.

• Biofeedback hanya ce ta ƙarfafawa mai kyau. Ana sanya wutan lantarki a kan ciki da kuma gefen dubura. Wasu masu ilimin kwantar da hankali suna sanya firikwensin a cikin farji a cikin mata ko dubura a cikin maza don kula da ƙanƙantar da jijiyoyin ƙashin ƙugu
• Mai saka idanu zai nuna jadawali wanda ke nuna tsokoki suna kwangila da waɗanda suke hutawa. Mai ilimin hanyoyin kwantar da hankali na iya taimaka wajan samun tsokoki madaidaici don yin atisaye na musanya ƙashin ƙugu.

AIKI DA AYYUKA NAWAJI:

Bi waɗannan matakan:

1. Fara da wofintar da mafitsara.
2. Arfafa tsokoki na ƙashin ƙugu kuma riƙe ƙidaya 10.
3. Shakata tsokoki gaba ɗaya don ƙididdigar 10.
4. Yi maimaita 10, sau 3 zuwa 5 a rana (safe, yamma, da dare).

Kuna iya yin waɗannan darussan a kowane lokaci da wuri. Yawancin mutane sun fi son yin atisayen yayin kwanciya ko zaune a kujera. Bayan makonni 4 zuwa 6, yawancin mutane suna lura da wasu ci gaba. Yana iya ɗaukar tsawon watanni 3 don ganin babban canji.

Bayan makonni biyu, zaku iya gwada yin ƙwanƙwasa ƙashin ƙugu ɗaya a wasu lokuta lokacin da za ku iya zubowa (misali, yayin fita daga kujera)

Maganar taka tsantsan: Wasu mutane suna jin cewa zasu iya hanzarta ci gaban ta hanyar ƙara yawan maimaitawa da yawan motsa jiki. Koyaya, yawan motsa jiki na iya haifar da gajiya ta tsoka da haɓaka zuban fitsari.

Idan kun ji wani rashin jin daɗi a cikinku ko bayanku yayin yin waɗannan atisayen, tabbas kuna aikata su ba daidai ba. Yi numfashi sosai ka huta jikinka lokacin da kake yin waɗannan atisayen. Tabbatar cewa bakayi matsi ciki, cinya, gindi, ko ƙwanjin kirji ba.

Lokacin da aka yi shi ta hanyar da ta dace, motsa jiki na tsokar ƙashin ƙugu an nuna yana da matukar tasiri a inganta haɓakar urinary.

Akwai masu ilimin motsa jiki na musamman wadanda aka basu horo na musamman akan horon tsoka da kwankwaso. Mutane da yawa suna amfanuwa da lafiyar jiki.

Kegel motsa jiki

• Perarfin jikin mace

Kirby AC, Lentz GM. Functionananan aikin yanki na urinary da cuta: ilimin lissafin jiki na lalata, lalacewar ɓarna, rashin aikin fitsari, cututtukan urinary, da ciwo mai ciwo na mafitsara. A cikin: Lobo RA, Gershenson DM, Lentz GM, Valea FA, eds. M Gynecology. 7th ed. Philadelphia, PA: Elsevier; 2017: babi na 21.

Magowan BA, Owen P, Thomson A. Rashin fitsarin mata. A cikin: Magowan BA, Owen P, Thomson A, eds. Clinical Obetetrics da Gynecology. 4th ed. Philadelphia, PA: Elsevier; 2019: sura 11.

Newman DK, Burgio KL. Gudanar da ra'ayin mazan jiya game da matsalar rashin fitsari: halayyar ɗabi'a da gyaran farji da jijiyoyin fitsari da kayan kwalliya. A cikin: Wein AJ, Kavoussi LR, Partin AW, Peters CA, eds. Campbell-Walsh Urology. 11th ed. Philadelphia, PA: Elsevier; 2016: babi na 80.