Mece ce tsokar PC? Inda take, abin da take yi, da yadda ake horar da ita
An rubuta daga binciken da ƙwararru suka duba da jagororin cibiyoyin likitanci, waɗanda aka jera a ƙarshe. Likita bai duba ba. Manufar edita
Idan tashin azzakarinka yana jin rauni fiye da da, dalilin ba lallai ne shekaru ko jijiyoyin jini kaɗai ba ne. Yana iya zama tsokar da ba ka taɓa amfani da ita ba. Ana iya horar da tsokar PC kamar hannayenka ko ƙafafunka.
Tsokar PC (pubococcygeus) ɓangare ce ta ƙasan ƙugu, ta tashi daga ƙashin gaban mara zuwa ƙashin wutsiya. Tare da tsokokin da ke kewaye da gindin azzakari, ana tunanin tana taka rawa wajen riƙe tashin azzakari da fitar maniyyi. Kamar kowace tsoka, tana raunana idan ba a amfani da ita kuma ana iya horar da ita ta hanyar matsewa da saki.
Ina tsokar PC take?
Tsokar PC ɗaya ce daga cikin tsokokin ƙasan ƙugu da ke tallafa wa ƙasan ƙugu kamar raga. Ta tashi daga ƙashin gaban mara (ƙashin da ke saman alʼaurarka) zuwa ƙashin wutsiya, ta wuce tsakanin dubura da gindin azzakari. Ana yawan amfani da “tsokar PC” don dukan ƙasan ƙugu, don haka horon PC yana nufin kusan abu ɗaya da motsa jiki na Kegel.
| Tsoka | Babban aiki |
|---|---|
| Pubococcygeus (PC) | Tana tallafa wa ƙasan ƙugu; cibiyar matsewa |
| Ischiocavernosus | Ta kewaye gindin azzakari; tana taimakawa riƙe jini a ciki yayin tashi |
| Bulbospongiosus | Tana matsewa a jere don fitar da maniyyi yayin inzali |
Rawarta a tashin azzakari da fitar maniyyi
Azzakari na tashi lokacin da jini ya shiga cikinsa ya zauna a can. Ana tunanin tsokokin ƙasan ƙugu suna taimakawa wajen riƙe wannan jinin da kuma lokacin fitar maniyyi, kuma an gwada horar da su a gwaje-gwajen asibiti.
- An kwatanta da
- Shawarar salon rayuwa kawai
- Gargaɗi
- Ƙaramin bincike, masana gyaran jiki suka sa ido
- Su waye
- Maza masu PE na tsawon rayuwa
- Gargaɗi
- Babu rukunin kwatanta
Yadda ake gano ta
- Matse kamar kana riƙe tusa. Idan ka ji ɗagawa a kusa da dubura, wannan ita ce tsokar.
- Lura da gindin azzakari. Idan azzakari ya ɗan ɗaga ko gindin ya ja ciki lokacin da ka matse, ka yi daidai.
- Duba da hannunka. Idan ɗuwawu ko cinyoyi sun matse, kana amfani da wasu tsokoki.
Yadda ake horar da ita
| Makonni | Riƙewa | Maimaitawa |
|---|---|---|
| 1-2 | Daƙiƙa 3-5 (saki na tsawon lokaci ɗaya) | 10 x sau 3 a rana |
| 3-6 | Daƙiƙa 5-7 | 10 x sau 3 a rana |
| 7-12 | Daƙiƙa 8-10 | 10 x sau 3 a rana |
Da zarar ka iya a kwance, ka ci gaba zuwa zaune da tsaye. Umarni mataki-mataki suna cikin motsa jiki na Kegel ga maza.
Gwada agogon Kegel kyautaGwada matsewar PC a nan na minti ɗaya. Matse ka saki sau 10 bisa tsarin hoto mai motsi. Babu rajista, babu manhaja.Kurakurai da aka saba
- Riƙe numfashi: fitar da numfashi yayin da kake matsewa ka shaƙa yayin da kake saki.
- Amfani da ɗuwawu ko ciki: idan jikinka yana motsi a fili, wasu tsokoki ne ke aikin.
- Mantawa da saki: maimaitawa ɗaya tana ƙarewa ne kawai bayan ka saki na tsawon lokacin da ka matse.
- Atisaye ta hanyar dakatar da fitsari: sau ɗaya don gano tsokar ba laifi; kada ka mai da shi motsa jikinka.
Tambayoyin da ake yawan yi
Ina tsokar PC take?
PC gajarta ce ta pubococcygeus, ɓangaren ƙasan ƙugu da ya tashi daga ƙashin gaban mara zuwa ƙashin wutsiya. Mutane sukan yi amfani da “tsokar PC” don nufin dukan ƙasan ƙugu, don haka horon PC yana nufin abu ɗaya da motsa jiki na Kegel. Tsokokin bulbospongiosus da ischiocavernosus a gindin azzakari suma suna da hannu a tashin azzakari da fitar maniyyi.
Ta yaya zan horar da tsokar PC?
Ɗaga dubura da gindin azzakari zuwa ciki, riƙe na daƙiƙa 3 zuwa 5, sannan ka saki na tsawon lokaci ɗaya. Maimaitawa goma saiti ɗaya ne; yi niyyar saiti uku a rana kuma ka ƙara a hankali zuwa riƙe daƙiƙa 8 zuwa 10. Ka bar ɗuwawu, cinyoyi da ciki a sake kuma ka ci gaba da numfashi.
Har yaushe kafin in ga bambanci?
Yawancin bincike sun auna sakamako bayan kusan makonni 12 (watanni 3). Mutane sun bambanta sosai. Idan babu abin da ya canza zuwa lokacin, ko matsalar na ci gaba da damunka, yi magana da likitan mafitsara da alʼaura (urologist) ko likitanka.
Shin wannan shafi ko manhajar Men's Core AI za ta warkar da ED ko PE?
Ba za mu iya yin alƙawarin warkewa ba. Men's Core AI shafi ne da manhaja ga maza masu fama da ED ko PE, an gina su a kan hanyoyin da bincike ya ruwaito cewa za su iya taimakawa. A gwaje-gwajen asibiti, an danganta horon ƙasan ƙugu da motsa jiki na aerobic da sauye-sauye a tashin azzakari da sarrafa fitar maniyyi, kuma muna ba da su a matsayin horo bisa kimiyya. Yawancin waɗannan binciken ƙanana ne, kuma ba a tabbatar da sakamako iri ɗaya ga kowa ba. Men's Core AI ba naʼurar likitanci ba ce ko madadin kulawar likita, don haka idan alamomi suka ci gaba, ka yi laʼakari da ganin likita kuma.
Manazarta
- Dorey G, et al. Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. 2004;54(508):819-825. pmc.ncbi.nlm.nih.gov/articles/PMC1324914/ (an duba a Oktoba 2026)
- Pastore AL, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014;6(3):83-88. doaj.org/article/aea4980b10dd4dd791f1f3168656deb5 (an duba a Oktoba 2026)
- Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019;105(2):235-243. researchonline.jcu.edu.au/57900/ (an duba a Oktoba 2026)
- Mayo Clinic. Kegel exercises for men: Understand the benefits. www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/ke (an duba a Oktoba 2026)