凯格尔运动

如何做凯格尔运动

Published by: Stefan Roobol

Description

如何做凯格尔运动
盆底肌肉,也被称为“凯格尔肌肉”,是用来支持子宫、膀胱、直肠和小肠的肌肉,妇科医生阿诺德凯格尔博士最初在1948年进行了描述,并且发明了治疗生殖器松弛的非手术疗法。将凯格尔运动与日常生活结合起来,有助于预防盆底问题,如大小便失禁,而且可以改善性生活的质量。最重要的是,你要学会识别和分离凯格尔肌肉,将运动纳入日常生活中。
男性也可以通过做PC肌肉(盆底肌群)训练来加强盆底肌肉。
小便时突然憋住找到盆底肌肉。在你做凯格尔运动之前,正确找到构成盆底的盆底肌肉是很重要的。最常用的方法就是在小便时突然憋住。这种紧缩是凯格尔运动的基本动作。让肌肉放松,恢复尿流,你就会更好地感受到凯格尔肌肉的位置。[1]记住,如果有任何影响你安全进行凯格尔运动的医疗问题,请在开始前看医生。
然而,不要将憋住小便作为常规的凯格尔运动。在排尿时做凯格尔运动可能会产生相反的效果,削弱盆底肌肉。
凱格爾運動的目的在於藉著伸展骨盆底的恥骨尾骨肌來增強肌肉張力。
凱格爾運動是一個對懷孕婦女的處方指定運動,用來讓骨盆底做好諸如懷孕後期和生產所造成之生理壓力的準備。
凱格爾運動被認為是對女性治療陰道脫垂[8]以及預防子宮脫垂[9]的好方法,以及治療男性的前列腺疼痛、良性前列腺增生症腫大和前列腺炎。
凯格尔运动的目的在于借着伸展骨盆底的耻骨尾骨肌来增强肌肉张力。凯格尔运动是一个对怀孕妇女的处方指定运动,用来让骨盆底做好诸如怀孕后期和生产所造成之生理压力的准备。
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