Darasi na Pelvic Floor a Ciki: Ta yaya, yaushe da kuma inda za a yi shi

Wadatacce

• Yadda ake sanin wane tsokoki za ayi kwangila
• Yadda akeyin motsa jiki na mara
• Yaushe da kuma wurin yin atisayen

Ayyukan Kegel, wanda aka fi sani da motsa jiki na ƙashin ƙugu, yana ƙarfafa tsokoki waɗanda ke tallafawa mahaifa da mafitsara, wanda ke taimakawa wajen kula da fitsari da inganta saduwa ta kusa. Yin wannan atisayen a lokacin daukar ciki shima yana taimaka wajan horo don haihuwa ta al'ada, lokacin da ya zama dole a tilasta wa jaririn ya tafi, rage radadin da lokacin nakuda.

Yadda ake sanin wane tsokoki za ayi kwangila

Hanya mafi kyau don gano yadda ake yin karkatarwa daidai shine saka yatsa a cikin farji da ƙoƙarin matse yatsan. Wata hanya mai kyau don gano tsokoki shine lokacin da fitsari yayi kokarin dakatar da kwararar fitsari. Koyaya, ba a ba da shawarar gwada yin wannan aikin tare da cikakkiyar mafitsara ba saboda yana iya sa fitsari ya dawo ta cikin fitsarin da ke haifar da cututtukan fitsari.

Lokacin gano yadda yakamata a yi aikin, mutum ya yi ƙoƙari kada ya taƙaita ciki sosai don kada a kashe ƙarin kuzari ta hanyar yin kwangilar ciki, ko kuma a haɗa tsokoki a kusa da dubura, wanda zai iya zama da wahala a farko. A kowane hali, likitan mata, likitan mata ko likitan kwantar da hankali zai iya nuna kansa, a cikin shawarwari, yadda za a gudanar da atisayen daidai.

Yadda akeyin motsa jiki na mara

Don ƙarfafa ƙashin ƙugu a lokacin daukar ciki, mace mai ciki za ta yi haka:

• Korar da mafitsara, kawar da baƙin gaba ɗaya;
• Yarjejeniyar waɗannan tsokoki na ƙugu kamar na dakika 10;
• Shakata don dakika 5.

Horon ya ƙunshi yin kusan kwangilar 100 kowace rana, zuwa kashi goma na maimaita 10 kowanne.

Bincika mataki-mataki a bidiyonmu:

Ci gaban motsa jiki ya ƙunshi ƙara tsawon lokacin kowane raguwa. Don haka, duk lokacin da kuka kulla tsokar ƙashin ƙugu, ya kamata ku kirga zuwa 5 sannan ku huta, kuna maimaita wannan matakin sau 10 zuwa 20 a jere.

Hakanan za'a iya saka ƙananan cones na farji a cikin farji, waɗanda suka dace da wannan dalili, kuma suna taimakawa ƙarfafa waɗannan tsokoki har ma da ƙari, ƙara ƙarfin kowane motsa jiki.

Yaushe da kuma wurin yin atisayen

Za a iya yin atisayen Kegel a kowane matsayi, walau a zaune, a kwance ko a tsaye. Koyaya, ya fi sauƙi a fara atisayen kwance tare da lanƙwashe ƙafafunku, kuma bayan fewan kwanaki, zaku iya yin atisayen a matsayin mai tallafi 4, zaune ko tsayawa tare da ƙafafunku a baya.

Kuna iya fara aiwatar da wannan horon a kowane mataki na ciki, amma yana iya zama mafi buƙata bayan makonni 28, lokacin da mace ke cikin watanni uku na ciki, wanda shine lokacin da zata fara lura da wata matsala game da sarrafa fitsarin ta kuma wannan shi shima lokaci ne mai kyau don fara shirye-shiryen haihuwa.

Hakanan yana yiwuwa a aiwatar da waɗannan motsa jiki yayin saduwa ta kusa, wanda zai iya kawo ƙarin jin daɗi ga mace da kuma abokin.