盆腔肌锻炼

盆腔肌锻炼, 也被称为凯格尔, are an essential part of improving urinary incontinence (loss of bladder control) and preventing it from worsening. They also can be used to help suppress a frequent urge to urinate.

Women may experience incontinence during pregnancy, after childbirth or as part of menopause. For men, loss of bladder control is a common side effect of 根治性前列腺切除术, a surgical treatment for prostate cancer. Other causes include certain conditions, such as diabetes or an enlarged prostate, 并使用一些药物.

Kegels strengthen and tone the muscles that support the pelvic organs. We contract and relax these muscles to control the opening and closing of the bladder. When these muscles are weak, urine leakage or outflow may result.

To achieve the best results with these exercises, imagine yourself to be an athlete in training. You need to build muscular strength and endurance. This requires a commitment to exercising regularly. 正确的技术也很重要.

如何定位盆底肌肉

• Squeeze the area of the rectum to tighten the anus as if trying not to pass gas. Feel the sensation of the muscles pulling inward and upward.

Or:

• Women: Insert a finger into your vagina and contract the vaginal muscles. Feeling a squeeze confirms that you're using the correct muscles.
• 男士:不要在中途小便. When you contract your pelvic muscles correctly, you should see a slight lifting of the penis.

Don't tense your stomach, buttocks or thigh muscles. Using other muscles will defeat the purpose of the exercise and slow your progress.

如何做凯格尔

Many people find it convenient to incorporate these exercises into existing daily routines, such as preparing meals and getting ready for bed. Make it a habit to exercise at regularly scheduled times each day.

完成一套, squeeze your muscles for a slow count of three, then relax the muscles completely to a slow count of three. Do not push the muscles outward during the relaxation part. 重复10次. (十次挤压等于一组.) Set aside time each day for three exercise sessions. Your doctor may recommend a different number of daily sets or squeezes.

Be sure to do the recommended amount each day. As you feel your muscle strength growing, increase the count to five for each squeeze and each relaxation.

其他技巧

As with any muscle conditioning exercise, you'll gain the most benefit by doing Kegels correctly. Focus on isolating the pelvic muscles and breathing normally throughout each repetition. 肌肉需要氧气才能强壮.

一开始, check your form frequently by placing your hands on your abdomen and buttocks and making sure you aren't contracting these muscle groups. If you feel movement, continue to experiment until you have isolated the pelvic floor muscles. 不要气馁. 这是一个学习的过程.

It can take four to seven weeks to notice improvement. If you keep a record of leakage each day, you will begin to notice fewer accidents.

If you have difficulty performing Kegels or fail to see any improvement in the expected time, 联系你的医疗保健提供者. Advice, support and learning aids are available.