Atisaye Mafi Kyawu Domin Rashin Yin fitsari

Wadatacce

• 1. Atisayen Kegel
• 2. Yin wasan motsa jiki na motsa jiki

Atisayen da aka nuna don yaƙar rashin fitowar fitsari, motsa jiki ne na Kegel ko motsa jiki na hypopressive, waɗanda hanya ce mai kyau don ƙarfafa ƙwayoyin ƙashin ƙugu, da kuma inganta aikin jijiyoyin fitsarin.

Don samun damar shawo kan matsalar yoyon fitsari kawai ta hanyar yin wadannan atisayen, ya zama dole a sanya kwankwasiyya daidai, kowace rana, har sai an samu cikakkiyar matsalar. Kodayake wasu mutane suna ɗaukar lokaci fiye da wasu don murmurewa, a cikin kusan wata 1, yana yiwuwa a kiyaye sakamakon, amma, lokacin cikakken magani na iya bambanta daga kimanin watanni 6 zuwa shekara 1.

Ana iya yin wadannan atisayen a yanayin matsalar rashin fitsarin mace ko na namiji. Koyi yadda ake gane matsalar fitsarin cikin maza.

1. Atisayen Kegel

Ana nuna atisayen Kegel don rashin kamuwa da fitsari, saboda suna taimakawa wajen ƙarfafa tsokoki na yankin ƙashin ƙugu, da kuma ƙara yawan zagawar jini a yankin.

Don yin aikin Kegel daidai, yana da farko wajibi ne don gano tsokar perineum. Don yin wannan, dole ne a zubar da mafitsara, ta katse hanyoyin fitsari, saboda haka a gwada gano tsokar da ake amfani da ita. Bayan haka, don fara darussan daidai, yana da mahimmanci:

• Yi raguwa 10 a jere kuma dakatar;
• Maimaita ƙuntatawar don yin aƙalla saiti 3 cikakke;
• Maimaita jerin sau 2 zuwa 3 a rana. Gabaɗaya, yana da kyau a yi aƙalla ƙarancin kwanciya 100 a rana, amma ba abu mai kyau a yi komai lokaci ɗaya ba, saboda ƙwayoyin ƙwallon ƙashin ƙugu cikin sauƙi.

Bayan kimanin kwanaki 15 zuwa wata 1, ana iya ci gaba, yana mai da motsa jiki wahala. Don yin wannan, kawai riƙe kowane kwangila na kimanin dakika 10. Cikakken jerin sun hada da yin, aƙalla 20 ci gaba naƙasawa, a cikin 2 lokuta daban-daban na rana, da safe da kuma yamma, misali.

Duk da kasancewa motsa jiki ne mai sauki wanda za a iya yi a kowane lokaci kuma a kowane wuri, abin da ya fi dacewa shi ne saita awa daya ta yini don yin hakan, saboda hakan yana saukake kammala jerin har zuwa karshen.

Ana iya yin wannan aikin a zaune, kwance ko a tsaye, amma don farawa yana da sauƙi don fara kwanciya. Tare da aikace-aikace, al'ada ce don son yin ƙwanƙwasawa da sauri, amma wannan bai kamata ya faru ba, saboda maƙasudin shine kowane kwangila yana da iko sosai saboda yana da tasirin da ake tsammani.

Duba bidiyo mai zuwa don ƙarin fahimtar yadda ake waɗannan atisayen:

2. Yin wasan motsa jiki na motsa jiki

Gymnastics na motsa jiki yana bada damar 'tsotse' jijiyoyin jikin mutum zuwa sama, sake sanya mafitsara da karfafa jijiyoyin da ke tallafa mata, kasancewar suna da matukar amfani wajen yaki da matsalar yoyon fitsari. Bugu da kari, wannan nau’in motsa jiki yana kuma taimakawa wajen shawo kan matsalar rashin saurin fitsari da hana yaduwar mahaifa.

Don yin motsa jiki na motsa jiki don magance asarar fitsari ba da gangan ba dole ne:

• Kwanciya a bayan ka gwiwa tare da gwiwoyin ka lankwasa da hannayen ka a jikin ka;
• Gaba daya wofantar da huhu, yin fitar da iska mai karfi har sai ciki ya fara kwangila da kansa;
• Bayan an gama duka iska, 'tsotse' cikin a ciki, kamar ana so a taɓa cibiya ta baya;
• Riƙe wannan matsayin ba tare da yin numfashi ba na dakika 10 zuwa 30 ko kuma tsawon lokacin da zai yiwu ba tare da numfashi ba.

A yayin wannan 'tsotsa' na cikin, dole ne a kuma kulla tsokoki na perineum, a ɗaukaka dukkan gabobin ciki da sama yadda zai yiwu, kamar dai mutum yana son a ajiye kowa a bayan haƙarƙarinsa.

Yana da mahimmanci koyaushe ana yin waɗannan motsa jiki tare da mafitsara mara komai, don kauce wa cystitis, wanda yake ƙonewar mafitsara ne sakamakon tarin ƙwayoyin cuta a ciki. Dalilin wadannan darussan shine don dawo da jijiyoyin tsoka da karfi na perineum da kuma dukkan kashin bayan kasan, hana zubar fitsari, har ma da inganta mu'amala ta kusa.

Hakanan kalli bidiyo mai zuwa kuma ga dabaru 7 don dakatar da matsalar fitsari: