You can do them on your drive to work, cooking dinner, watching TV—just about anywhere.
我们谈论的是凯格尔练习。除了木板和俯卧撑外，这是不需要设备的少数练习之一，您几乎可以在任何地方做。他们可以为男女带来惊人的身体甚至是性益处，但凯格尔练习通常是最不使用的。
什么是凯格尔？
Named after Dr. Arnold Henry Kegel, an American gynecologist, Kegels are designed to strengthen pelvic floor muscles and support pelvic organs.
What are the pelvic floor muscles exactly, you may ask? You can envision them like a hammock that holds your rectum, bladder, female/male organs and small intestines in place. When these muscles get weakened, you can have problems with bladder and bowel失禁和pelvic organ prolapse.
“The pelvic floor muscles are the ‘hold it’ muscles,” said克里斯蒂安·特里斯（Christian Twiss），医学博士，亚利桑那州图森大学医学中心旗帜学家。“几乎每个人都遇到了不舒服的情况，即必须延迟排空膀胱或肠道直到厕所可用。发生这种情况时，人们自然会收缩骨盆底，以防止尴尬，意外泄漏。凯格尔练习只是有意识地表现出这些骨盆收缩以增强这些肌肉。”
What causes骨盆底问题?
There are many things that can affect your pelvic floor muscles. These include:
- Pregnancy
- Pelvic surgery
- Overuse or overstraining the muscles
- Obesity
- Aging
凯格尔的好处
“These pelvic floor muscles are frequently injured在女性中from childbearing and in men from pelvic surgery, usually prostate surgery,” Dr. Twiss said. “If the muscles become too weak, then urinary and bowel leakage can develop. Additionally, in women, weakened muscles can cause the bladder, uterus and rectum to prolapse out of the vaginal opening, a condition known as pelvic organ prolapse.”
这就是为什么拥有强大的骨盆底对于防止这些条件很重要的原因，因为它们会对您的生活质量产生重大影响。
Kegels can help improve:
- 怀孕后的尿和肠问题
- 骨盆器官脱垂的症状
- leakage from urine, gas or fecal incontinence
- core stability
- blood circulation and tone to the pelvic floor and vagina, helping with arousal, lubrication and sexual sensation for both partners
Who shouldn’t do Kegels?
Kegels are beneficial for most people, but there are some rare situations when they’re not recommended.
“Those with conditions causing spasms of the pelvic floor muscles may develop symptoms of pain and difficulty emptying the bladder and/or bowel,” Dr. Twiss said. “Doing Kegel exercises in this setting may worsen the problem. People with this condition often need to work with a pelvic floor physical therapist to learn how to properly relax the pelvic floor to relieve the problem.”
Is it possible to do Kegels incorrectly?
“Many people don’t perform Kegels correctly and contract their abdominal muscles or gluteal muscles instead,” Dr. Twiss said.
A quick and easy check is to voluntarily stop your urination mid-stream. If you are able to slow or stop the stream, it suggests you are contracting the correct muscles. However, don’t actually do Kegel exercises while going to the bathroom. “This is only advised initially to identify your pelvic floor muscles, but if done repetitively, can lead to urinary dysfunction and a host of other associated urinary problems,” Dr. Twiss cautioned.
另一种方法是想象您正在尝试停止或持有汽油。如果您感觉到一种拉动的感觉，那么您就会挤压正确的肌肉。
如何执行凯格尔
Kegels involve lifting and holding then relaxing the pelvic floor muscles. Here are some有用的步骤来自美国国家糖尿病和消化肾脏疾病研究所。
- Locate your pelvic floor muscles(check out the tips above for help). If you are having difficult locating them, check with your doctor to make sure you are doing them correctly.
- Pull in the pelvic muscles和hold for a count of 1-2-3, relax for a count of 1-2-3 and then repeat 10 times (or build up to this over time if you find it difficult at first—don’t overdo it).
- 每天至少要做两次这些套件每天要做三次。
- Remember to breathe通过这些练习，并确保您不会挤压错误的肌肉。
- 尝试进行这些练习躺在地板上，坐着站立。
- 不要放弃。凭借一致性，随着时间的流逝，您将开始看到改进。
When should I see the doctor?
如果您出现尿或肠泄漏，或者在女性中出现不舒服的阴道隆起，则应安排对初级保健医生的访问或去看专家。
Twiss博士说：“因为这些问题令人尴尬，所以很多人在去看医生之前等待了很长时间。”“大多数患者惊讶地发现这些问题非常普遍，并且有多种治疗选择可以显着改善其生活质量。”
如果您不确定是否正确地做凯格尔，请询问您的医生或安排与经过认证的骨盆底物理治疗师的约会，该物理治疗师接受了骨盆底功能障碍的保守管理和康复。
要在您附近找到横幅健主頁(欢迎您)康专家，请访问bannerhealth.com.
