Gida › Jagorori › Horon ƙasan ƙugu ga maza
Ƙasan ƙuguAbin da horon ƙasan ƙugu ke yi wa maza: sakamako 5 daga bincike
An rubuta daga binciken da ƙwararru suka duba da jagororin cibiyoyin likitanci, waɗanda aka jera a ƙarshe. Likita bai duba ba. Manufar edita
Ana yawan ganin motsa jikin ƙasan ƙugu a matsayin abin mata. Amma ƙasan ƙugun namiji ya ƙunshi tsokokin da ke taimakawa riƙe tashin azzakari da tura maniyyi, kuma gwaje-gwajen asibiti sun gwada horar da su don ED da saurin inzali.
Ƙasan ƙugun namiji ya ƙunshi tsokokin da ke taimakawa riƙe tashin azzakari da tsokokin da ke tura maniyyi. A wani gwaji mai rukunin kwatanta na maza 55 masu ED, rukunin horo sun samu maki mafi kyau na tashin azzakari, kuma a binciken maza 40 masu PE, 33 sun ce sun samu iko kan fitar maniyyi. Wani nazari na gwaje-gwaje 10 ma ya samu sakamako mai kyau ga duka biyun. Duka ƙananan bincike ne, kuma horo ba ya maye gurbin kulawar likita.
Mene ne ƙasan ƙugu?
Ƙasan ƙugu rukunin tsokoki ne da aka shimfiɗa kamar raga a ƙasan ƙugu, daga ƙashin gaban mara zuwa ƙashin wutsiya. Yana tallafa wa mafitsara da prostate daga ƙasa kuma, a maza, yana haɗe da gindin azzakari. Ana yawan kiran sa tsokar PC (pubococcygeus).
A sake
A matse
| Tsoka | Aiki |
|---|---|
| Ischiocavernosus | Ta naɗe gindin azzakari a ɓangarorin biyu; ana tunanin tana taimakawa riƙe jini a ciki yayin tashi |
| Bulbospongiosus | Tana matsewa a jere yayin fitar maniyyi don fitar da maniyyi |
| Levator ani (har da tsokar PC) | Tana tallafa wa ƙasan ƙugu kuma tana rufe dubura da mafitsarar fitsari |
Sakamako 5 daga bincike
Na1Za ka iya horar da tsokokin da ke taimakawa riƙe tashin azzakari
Tashin azzakari yana dawwama muddin jinin da ya shiga azzakari ya zauna a can. Ischiocavernosus ta naɗe gindin, kuma ana tunanin matse ta yana ƙara matsi a tushen azzakari. Kamar kowace tsoka, ƙasan ƙugu yana ƙara ƙarfi da horo. Za ka iya horar da tsokar da ke da hannu a tashin azzakari kai tsaye, ba tare da kayan aiki ba.
Na2Kana iya ƙara gane lokacin fitar maniyyi
Fitar maniyyi wani motsi ne na kai tsaye da matsewar bulbospongiosus da sauran tsokokin ƙasan ƙugu a jere ke jagoranta. Yawancin maza ba sa taɓa tunanin waɗannan tsokoki, amma matse su da sakin su yana koya maka inda ƙoƙarin yake. Tunanin cewa hakan yana taimaka maka gane da sarrafa gabatowar fitar maniyyi ne ya haifar da bincike kan PE.
Na3A gwajin ED, makin tashin azzakari sun inganta
- Hanya
- Motsa jikin ƙasan ƙugu da masanin gyaran jiki ya koyar (motsa jiki a gida da biofeedback) idan aka kwatanta da shawarar salon rayuwa na watanni 3; daga baya kowa ya yi horo
- Mujalla
- British Journal of General Practice
A watanni 3, rukunin horo sun samu maki mafi kyau na tashin azzakari fiye da rukunin shawarar salon rayuwa.
Na4Maza 33 cikin 40 masu PE sun ce sun samu iko
- Su waye
- Mazan da ke fitar da maniyyi cikin minti 1 bayan shiga tun jimaʼinsu na farko
- Hanya
- Horon ƙasan ƙugu da masanin gyaran jiki ya jagoranta, ciki har da motsa tsoka da wutar lantarki da biofeedback
- Gargaɗi
- Babu rukunin kwatanta. Daƙiƙa 146 matsakaici ne na maza 33 da suka samu iko
Masu binciken sun kira sakamakon mai kyakkyawan fata kuma sun ce ana buƙatar manyan gwaje-gwaje.
Kana damuwa da PE ko ED?Ka yanke ƙauna?Na5Nazarin gwaje-gwaje 10 ma ya yi kyau
A wani nazari na tsari na gwaje-gwajen asibiti 10 na horon ƙasan ƙugu don ED da PE (Myers da Smith, 2019), kowane gwajin ED ya samu ƙimar ingantuwa mafi girma a rukunin horo fiye da rukunin kwatanta. Yawancin gwaje-gwajen PE sun nuna irin wannan yanayin, kuma marubutan sun kammala cewa horon ƙasan ƙugu yana kama da mai tasiri ga duka biyun.
Duk da haka, binciken suna da ƙarancin inganci zuwa matsakaici kuma sun yi amfani da adadin maimaitawa, tsawon lokaci da kulawa daban-daban, don haka har yanzu ba a san hanya mafi kyau ta horo ba.
Mai sauƙin dorewa
Matsewa goma da aka riƙe na ʼyan daƙiƙoƙi. Sau uku a rana bai kai mintuna 10 ba.
Za ka iya yin sa zaune a teburinka ko a cikin mota. Babu abin da ke nunawa.
Babu gidan motsa jiki kuma babu kayan aiki. Kamar a cikin binciken, ɗauki makonni 12 a matsayin zango ɗaya.
Yadda ake farawa: sau 3 a rana na makonni 12
- Kwanta a bayanka gwiwoyinka a lanƙwashe, ko ka zauna da kyau a kujera ka jingina.
- Kamar kana riƙe tusa, ɗaga wurin da ke kewaye da dubura zuwa ciki. Ka bar ciki, ɗuwawu da cinyoyi a sake.
- Ci gaba da numfashi, matse na daƙiƙa 3 zuwa 5, sannan ka saki na tsawon lokaci ɗaya. Maimaitawa goma saiti ɗaya ne.
- Saiti uku a rana, kowace rana. A cikin makonni 12, ka ƙara a hankali zuwa riƙe daƙiƙa 10.
Yadda ake gano tsokar da kurakurai da aka saba suna cikin motsa jiki na Kegel ga maza; haɗa shi da aerobic da ƙarfafa tsoka yana cikin shirin motsa jiki na mako-mako.
Iyakokin bincike
- Kowane bincike ƙarami ne, mai maza ʼyan dozin kaɗan, kuma ya ɗauki kusan watanni 3.
- Yawancinsu masana gyaran jiki ne suka sa ido ko sun yi amfani da naʼurori; horo kai kaɗai ko da manhaja ba lallai ne ya ba da sakamako iri ɗaya ba.
- ED tana da dalilai da yawa, ciki har da jijiyoyin jini, jijiyoyin laka, hormones da hankali; horon ƙasan ƙugu shi kaɗai ba lallai ne ya isa ba.
- Har yanzu horon ƙasan ƙugu ba tabbataccen magani ne na ED ko PE ba.
Tambayoyin da ake yawan yi
Shin Kegel na taimakawa matsalar tashin azzakari?
A wani gwaji da aka zaɓi mahalarta ba tare da tsari ba (randomized controlled trial) a Birtaniya da ya ƙunshi maza 55 (Dorey da wasu, 2004), rukunin da suka yi horon ƙasan ƙugu sun samu maki mafi kyau na tashin azzakari. Ƙaramin bincike ne da ƙwararru suka sa ido a kai, kuma ED tana da dalilai da yawa, ciki har da jijiyoyin jini, jijiyoyin laka, hormones da damuwa. Idan ED tana damunka, ka fara ganin likita.
Shin Kegel na taimakawa saurin inzali?
A wani bincike a Italiya da ya ƙunshi maza 40 masu saurin inzali na tsawon rayuwa (Pastore da wasu, 2014), 33 sun ce sun iya sarrafa fitar maniyyi bayan makonni 12 na horon ƙasan ƙugu. Binciken ba shi da rukunin kwatanta, kuma marubutan sun nemi a yi manyan gwaje-gwaje. Idan PE na ci gaba da damunka, likita zai iya taimakawa.
Kegel nawa zan yi a rana?
Farawar da aka saba ita ce saiti ɗaya na matsewa 8 zuwa 10, kowace a riƙe na ʼyan daƙiƙoƙi sannan a saki na tsawon lokaci ɗaya, sau uku a rana (misali da safe, da rana da dare). Saiti ɗaya ko biyu a rana ya isa a farko. Yawancin binciken da aka yi a maza masu ED ko PE sun ci gaba da horo kowace rana na kusan makonni 12.
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.
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)
- Memorial Sloan Kettering Cancer Center. Pelvic Floor Muscle (Kegel) Exercises for Males. www.mskcc.org/cancer-care/patient-education/pelvic-floor-mus (an duba a Oktoba 2026)