Har yaushe motsa jiki na Kegel yake ɗauka? Lokutan nazari, da yadda ake ci gaba
An lissafa nazarce-nazarce da majiyoyin da muka yi amfani da su a ƙarshe. Likita bai duba ba. Manufar edita
Maza da yawa suna gwada Kegel na mako guda, ba su ga komai ba, sai su daina. Sanin tsawon lokacin da nazarce-nazarcen suka ɗauka a zahiri yana sauƙaƙa sanya saurin da za ka iya ci gaba da shi.
Gwaje-gwajen matsalar tashin azzakari da saurin inzali sun auna sakamakon horo na kullum da aka ci gaba da shi na makonni 12 zuwa watanni 3. Kada ka yanke hukunci bayan ʼyan kwanaki ko mako ɗaya ko biyu; ka ɗauki makonni 12 a matsayin wurin dubawa na farko.
Abubuwan ciki
Lokutan da aka yi amfani da su a nazarce-nazarce
| Nazari | Waɗanda suka shiga | Lokaci |
|---|---|---|
| Dorey da wasu (2004) | Maza 55 masu matsalar tashin azzakari | Watanni 3 |
| Pastore da wasu (2014) | Maza 40 masu saurin inzali na tun asali | Makonni 12 |
| Myers da Smith (2019) | Bita na gwaje-gwajen asibiti 10 | Daga ʼyan makonni zuwa watanni da dama |
Dukkan waɗannan nazarce-nazarce ƙanana ne, kuma galibinsu sun haɗa da jagorancin ƙwararre. Lokaci ɗaya ba zai ba kowa sakamako iri ɗaya ba.
Tsarin makonni 12
| Makonni | Riƙe na | Manufa |
|---|---|---|
| 1–2 | Daƙiƙa 3–5 | Koyon matse tsokokin da suka dace |
| 3–6 | Daƙiƙa 5–7 | Yin shi a zaune da a tsaye ma |
| 7–12 | Daƙiƙa 8–10 | Riƙewa na tsawon lokaci da haɗawa da motsi |
A kowane lokaci, ka sake na tsawon lokacin da ka matse. Za ka iya gwada zagayenka na farko yanzu da Agogon Kegel na minti 1 kyauta: matsewa 10 tare da hoton motsi na sashen jiki, ba a buƙatar rajista ko manhaja.
Shawarwari don ci gaba
- Ka haɗa shi da wata ɗabiʼa: goge haƙori, tafiya zuwa aiki, kwanciya barci. Ka haɗa shi da wani abu da kake yi a kullum.
- Ka riƙa rubutawa: kawai yi wa ranakun da ka yi alama yana taimaka maka ka ga cewa kana ci gaba.
- Ka daidaita ƙoƙari: a ranaku masu wuya, ka riƙe na daƙiƙoƙi kaɗan. Zama mai sauƙi ya fi tsallakewa.
Lokacin ganin likita
Idan babu abin da ya canza bayan makonni 12, ko matsalar tana ci gaba da damunka, ka yi magana da likitan mafitsara da lafiyar maza (urologist) ko likitanka. Ka daina idan horon yana jawo zafi, kuma idan an yi maka tiyata, ka tambayi likitan da ya yi maka tiyatar kafin ka fara.
Tambayoyin da ake yawan yi
Har yaushe motsa jiki na Kegel yake ɗauka kafin a ga bambanci?
Galibin nazarce-nazarce sun auna sakamako bayan kusan makonni 12 (watanni 3) na horo na kullum. Ya bambanta sosai daga mutum zuwa mutum. Idan babu abin da ya canza zuwa lokacin, ko matsalar tana ci gaba da damunka, ka yi magana da likitan mafitsara da lafiyar maza ko likitanka.
Sau nawa zan yi Kegel a rana?
Wurin farawa da aka saba shi ne zagaye ɗaya na matsewa 8 zuwa 10, kowace ana riƙe ta na ʼyan daƙiƙoƙi sannan a sake na lokaci ɗaya, sau uku a rana (misali safe, rana da yamma). Zagaye ɗaya ko biyu a rana ya isa a farko. Galibin nazarce-nazarce a maza masu matsalar tashin azzakari ko saurin inzali sun ci gaba da horo na kullum na kusan makonni 12.
Akwai abin da ya kamata in guje wa?
Abubuwa huɗu: riƙe numfashi (yana tura ƙasan ƙugu ƙasa), matse ciki ko ɗuwawu (manyan tsokoki suna karɓe aikin), dakatar da fitsari a tsakiya akai-akai a matsayin horo (mafitsara ba za ta iya zubewa gaba ɗaya ba), da ci gaba duk da jin zafi. Idan an yi maka tiyata, ka tambayi likitan da ya yi maka tiyatar kafin ka fara.
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/
- 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
- 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/