{"id":165,"date":"2023-02-17T11:57:23","date_gmt":"2023-02-17T10:57:23","guid":{"rendered":"https:\/\/multi-gyn.com\/hr\/?page_id=165"},"modified":"2023-08-04T13:49:48","modified_gmt":"2023-08-04T11:49:48","slug":"vjezbe-za-dno-zdjelice-ili-kegelove-vjezbe-za-dobro-zdravlje-rodnice","status":"publish","type":"page","link":"https:\/\/multi-gyn.com\/hr\/zdravlje-rodnice\/njega\/vjezbe-za-dno-zdjelice-ili-kegelove-vjezbe-za-dobro-zdravlje-rodnice\/","title":{"rendered":"Vje\u017ebe za dno zdjelice ili Kegelove vje\u017ebe za dobro zdravlje rodnice"},"content":{"rendered":"\n
\n

Vje\u017ebe za dno zdjelice ili Kegelove vje\u017ebe za dobro zdravlje rodnice<\/h1>\n\n\n\n

Vje\u017ebe za mi\u0161i\u0107e zdjeli\u010dnog dna ili Kegelove vje\u017ebe Vam mogu pomo\u0107i da kontrolirate ili prevenirate urinarnu inkontinenciju i druge probleme povezane sa slabim mi\u0161i\u0107ima u zdjelici. Evo kratkog vodi\u010da kako ih pravilno izvoditi.<\/p>\n<\/div><\/div>\n\n\n\n

\n

\u0160to su Kegelove vje\u017ebe?<\/h3>\n\n\n\n

Kegelove vje\u017ebe, nazvane po doktoru koji je primijetio njihov u\u010dinak, ja\u010daju mi\u0161i\u0107e dna zdjelice. One uklju\u010duju stezanje i opu\u0161tanje mi\u0161i\u0107a dna zdjelice. Treniranje ovih mi\u0161i\u0107a je va\u017eno zato \u0161to su oni potpora za maternicu, mjehur, tanko crijevo i rektum. Kegelove vje\u017ebe se mogu izvoditi bilo kad i bilo gdje.<\/p>\n\n\n\n

Tijekom \u017eivota, \u017eene mogu poga\u0111ati razne okolnosti koje slabe mi\u0161i\u0107e zdjeli\u010dnog dna, poput trudno\u0107e, poroda, operacija, starenja, naprezanja zbog zatvora, izra\u017eenog ka\u0161ljanja ili prekomjerne te\u017eine.<\/p>\n\n\n\n

Kegelove vje\u017ebe su korisne za sve \u017eene, a posebno mogu pomo\u0107i ukoliko:<\/p>\n\n\n\n

  • Vam ”pobjegne” nekoliko kapljica urina pri kihanju, ka\u0161ljanju ili smijanju<\/li>
  • Imate jak, iznenadan nagon za mokrenjem neposredno prije gubitka velike koli\u010dine urina (urinarna inkontinencija)<\/li>
  • Nemate mogu\u0107nost zadr\u017eavanja stolice (fekalna inkontinencija)<\/li><\/ul>\n\n\n\n

    Kegelove vje\u017ebe se mogu raditi i tijekom trudno\u0107e ili nakon poro\u0111aja radi prevencije urinarne inkontinencije. Ove vje\u017ebe slabije poma\u017eu \u017eenama koje imaju izra\u017eenu inkontinenciju pri smijanju, kihanju ili ka\u0161ljanju. Tako\u0111er, Kegelove vje\u017ebe nisu korisne kod \u017eena kojima urin neo\u010dekivano curi pri punom mjehuru (inkontinencija zbog prepunog mjehura)..<\/p>\n\n\n\n

    Kako izvoditi Kegelove vje\u017ebe?<\/h2>\n\n\n\n

    Pratite savjete stru\u010dnjaka za pravilan po\u010detak:<\/p>\n\n\n\n

    • Prona\u0111ite prave mi\u0161i\u0107e<\/strong>. <\/strong>Da biste prona\u0161li mi\u0161i\u0107e zdjeli\u010dnog dna, zaustavite mokrenje tijekom akta. Ako uspijete, aktivirali ste pravu grupu mi\u0161i\u0107a. Jednom kada ste prona\u0161li mi\u0161i\u0107e zdjeli\u010dnog dna, mo\u017eete ih ja\u010dati u bilo kojoj poziciji, iako Vam u po\u010detku mo\u017ee biti najlak\u0161e raditi ih u le\u017ee\u0107em polo\u017eaju.<\/li>
    • Vje\u017ebom do \u017eeljenih rezultata<\/strong>. <\/strong>Stegnite mi\u0161i\u0107e zdjeli\u010dnog dna, zadr\u017eite kontrakciju 5 sekundi a onda opustite mi\u0161i\u0107e na 5 sekundi.<\/li>
    • Ostanite fokusirani<\/strong>. Za najbolje rezultate, usredoto\u010dite se na naprezanje samo zdjeli\u010dnog dna. Obratite pa\u017enju da ne napre\u017eete mi\u0161i\u0107e trbuha ili stra\u017enjice. Izbjegavajte zadr\u017eavanje zraka. Di\u0161ite opu\u0161teno tijekom vje\u017ebanja.<\/li>
    • Ponovite vje\u017ebe 3 puta dnevno<\/strong>. Ciljajte na najmanje tri seta od 10 ponavljanja dnevno.<\/li><\/ul>\n\n\n\n

      Zapo\u010dinjanje ili zaustavljanje toka urina kori\u0161tenjem Kegelovih vje\u017ebi ne smije Vam prije\u0107i u naviku. Provo\u0111enje Kegelovih vje\u017ebi dok praznite mjehur mo\u017ee dovesti do nepotpunog pra\u017enjenja mjehura, \u0161to pove\u0107ava rizik urinarnih infekcija.<\/p>\n\n\n\n

      Kada treba raditi Kegelove vje\u017ebe?<\/h3>\n\n\n\n

      \u017dene svih uzrasta mogu raditi Kegelove vje\u017ebe. Mo\u017eete ih raditi diskretno skoro uvijek, bilo da sjedite za radnim stolom ili odmaraju\u0107i na kau\u010du. Neka budu dio Va\u0161e svakodnevne rutine i te\u017eite napraviti tri seta ponavljanja.<\/p>\n\n\n\n

      Ne ustru\u010davajte se potra\u017eiti pomo\u0107<\/h3>\n\n\n\n

      Ako su Vam Kegelove vje\u017ebe te\u0161ke, nemojte se bojati i ne ustru\u010davajte se potra\u017eiti pomo\u0107. U po\u010detku ne\u0107e biti lako izolirati pravu grupu mi\u0161i\u0107a, ali \u0107e vremenom postati lak\u0161e. Va\u0161 lije\u010dnik ili drugi zdravstveni radnik Vam mo\u017ee dati korisne savjete koji \u0107e Vam pomo\u0107i.<\/p>\n\n\n\n

      Kakve rezultate mo\u017eete o\u010dekivati?<\/h3>\n\n\n\n

      Redovnim vje\u017ebanjem Kegelovih vje\u017ebi, kroz nekoliko mjeseci mo\u017eete o\u010dekivati manje u\u010destalo ”bje\u017eanje” urina. Veliki broj \u017eena je osjetilo i druge pozitivne u\u010dinke ovih vje\u017ebi kao \u0161to su pobolj\u0161anje muskulature donjeg abdomena, bolje zdravlje rodnice i pove\u0107ani u\u017eitak pri seksualnom odnosu. Neka Kegelove vje\u017ebe budu dio Va\u0161e svakodnevne rutine kako biste i Vi primijetili pozitivne u\u010dinke.<\/p>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":117,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"from-article-database":[],"class_list":["post-165","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"\nVje\u017ebe za dno zdjelice ili Kegelove vje\u017ebe za dobro zdravlje rodnice - Multi-Gyn<\/title>\n<meta name=\"description\" content=\"Vje\u017ebe za mi\u0161i\u0107e zdjeli\u010dnog dna ili Kegelove vje\u017ebe Vam mogu pomo\u0107i da kontrolirate ili prevenirate urinarnu inkontinenciju i druge probleme povezane sa slabim mi\u0161i\u0107ima u zdjelici.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/multi-gyn.com\/hr\/zdravlje-rodnice\/njega\/vjezbe-za-dno-zdjelice-ili-kegelove-vjezbe-za-dobro-zdravlje-rodnice\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vje\u017ebe za dno zdjelice ili Kegelove vje\u017ebe za dobro zdravlje rodnice - 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