{"id":265,"date":"2022-11-28T11:26:44","date_gmt":"2022-11-28T09:26:44","guid":{"rendered":"https:\/\/multi-gyn.com\/rebrand-md\/?page_id=265"},"modified":"2022-11-29T09:47:15","modified_gmt":"2022-11-29T07:47:15","slug":"exercitiile-pentru-zona-pelviana-sau-kegel-pentru-o-buna-sanatate-vaginala","status":"publish","type":"page","link":"https:\/\/multi-gyn.com\/md\/sanatatea-vaginala\/ingrijire\/exercitiile-pentru-zona-pelviana-sau-kegel-pentru-o-buna-sanatate-vaginala\/","title":{"rendered":"Exerci\u021biile pentru zona pelvian\u0103 sau Kegel pentru o bun\u0103 s\u0103n\u0103tate vaginal\u0103"},"content":{"rendered":"\n
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Exerci\u021biile pentru zona pelvian\u0103 sau Kegel pentru o bun\u0103 s\u0103n\u0103tate vaginal\u0103<\/h1>\n\n\n\n

Exerci\u021biile pentru zona pelvian\u0103 sau Kegel v\u0103 pot ajuta s\u0103 \u021bine\u021bi sub control \u0219i s\u0103 preveni\u021bi incontinen\u021ba urinar\u0103, amelior\u00e2nd alte probleme de s\u0103n\u0103tate legate de sl\u0103birea mu\u0219chilor zonei pelviene. V\u0103 propunem un scurt ghid \u00een privin\u021ba efectu\u0103rii lor corecte.<\/p>\n<\/div><\/div>\n\n\n\n

\n

Ce reprezint\u0103 exerci\u021biile Kegel?<\/h3>\n\n\n\n

Exerci\u021biile Kegel, numite \u00een cinstea doctorului care a observat efectul lor, v\u0103 fortific\u0103 zona pelvian\u0103. Ele implic\u0103 contractarea \u0219i relaxarea mu\u0219chilor zonei pelviene. Este important de antrenat ace\u0219ti mu\u0219chi, deoarece ei sus\u021bin uterul, vezica urinar\u0103, intestinul sub\u021bire \u0219i rectul. Exerci\u021biile Kegel, cunoscute, de asemenea, drept exerci\u021biile mu\u0219chilor zonei pelviene, pot fi efectuate oriunde \u0219i oric\u00e2nd.<\/p>\n\n\n\n

Femeile trec prin numeroase experien\u021be de via\u021b\u0103, care pot sl\u0103bi mu\u0219chii zonei pelviene, inclusiv sarcina, na\u0219terea, chirurgia, v\u00e2rsta, \u00eencordarea cauzat\u0103 de constipa\u021bie, tusea excesiv\u0103 \u0219i starea supraponderal\u0103.<\/p>\n\n\n\n

Exerci\u021biile Kegel sunt benefice pentru toate femeile \u0219i pot fi utile \u00een mod special dac\u0103 Dvs.:<\/p>\n\n\n\n

  • Elimina\u021bi c\u00e2teva pic\u0103turi de urin\u0103 atunci c\u00e2nd str\u0103nuta\u021bi, r\u00e2de\u021bi sau tu\u0219i\u021bi (incontinen\u021ba la stres)<\/li>
  • Manifesta\u021bi o necesitate puternic\u0103, brusc\u0103 de a v\u0103 urina chiar \u00eenainte de a elimina o cantitate mare de urin\u0103 (incontinen\u021ba urinar\u0103)<\/li>
  • Manifesta\u021bi scaun lichid (incontinen\u021ba fecal\u0103)<\/li><\/ul>\n\n\n\n

    Exerci\u021biile Kegel pot fi efectuate \u00een timpul sarcinii sau dup\u0103 na\u0219tere pentru a ajuta la prevenirea incontinen\u021bei urinare. Exerci\u021biile sunt mai pu\u021bin utile pentru femeile, care sufer\u0103 de scurgeri grave de urin\u0103 atunci c\u00e2nd str\u0103nut\u0103, tu\u0219esc sau r\u00e2d. De asemenea, exerci\u021biile Kegel nu sunt utile pentru femeile, care elimin\u0103 brusc mici cantit\u0103\u021bi de urin\u0103 din cauza unei vezici pline (incontinen\u021ba la supra\u00eenc\u0103rcare).<\/p>\n\n\n\n

    Cum s\u0103 efectuez exerci\u021biile Kegel?<\/h2>\n\n\n\n

    Urma\u021bi aceste sfaturi ale exper\u021bilor pentru a \u00eencepe:<\/p>\n\n\n\n

    • G\u0103si\u021bi mu\u0219chii corec\u021bi.<\/strong> Pentru a identifica mu\u0219chii zonei pelviene, \u00eenceta\u021bi s\u0103 v\u0103 urina\u021bi la jum\u0103tate de proces. Dac\u0103 a\u021bi reu\u0219it, \u00eenseamn\u0103 c\u0103 a\u021bi g\u0103sit mu\u0219chii corec\u021bi. O dat\u0103 ce a\u021bi identificat mu\u0219chii zonei pelviene, pute\u021bi efectua exerci\u021biile \u00een orice pozi\u021bie, de\u0219i la \u00eenceput v-ar putea p\u0103rea cel mai u\u0219or s\u0103 le \u00eendeplini\u021bi \u00een pozi\u021bie culcat\u0103.<\/li>
    • Repeti\u021bia e mama \u00eenv\u0103\u021b\u0103turii.<\/strong> Str\u00e2nge\u021bi mu\u0219chii zonei pelviene, men\u021bine\u021bi contrac\u021bia timp de cinci secunde, iar apoi relaxa\u021bi-v\u0103 pentru cinci secunde. \u00cencerca\u021bi s\u0103 face\u021bi aceasta de patru sau cinci ori consecutiv. Practica\u021bi p\u00e2n\u0103 la men\u021binerea mu\u0219chilor contracta\u021bi timp de 10 secunde deodat\u0103, relax\u00e2ndu-v\u0103 pentru 10 secunde \u00eentre contrac\u021bii.<\/li>
    • Sta\u021bi concentrat\u0103.<\/strong> Pentru rezultate optime, concentra\u021bi-v\u0103 asupra str\u00e2ngerii doar a mu\u0219chilor zonei pelviene. Ave\u021bi grij\u0103 s\u0103 nu \u00eencorda\u021bi mu\u0219chii din abdomen, coapse sau fese. Evita\u021bi s\u0103 v\u0103 \u021bine\u021bi respira\u021bia. Din contra, respira\u021bi liber \u00een timpul exerci\u021biilor.<\/li>
    • Repeta\u021bi de trei ori pe zi.<\/strong> Propune\u021bi-v\u0103 s\u0103 efectua\u021bi cel pu\u021bin trei seturi a c\u00e2te 10 repeti\u021bii pe zi.<\/li><\/ul>\n\n\n\n

      Nu face\u021bi un obicei din utilizarea exerci\u021biilor Kegel pentru a \u00eencepe \u0219i a \u00eenceta fluxul de urin\u0103. Efectuarea exerci\u021biilor Kegel \u00een timpul golirii vezicii urinare, poate duce la o golire incomplet\u0103 a sa, ceea ce spore\u0219te riscul unei infec\u021bii a tractului urinar.<\/p>\n\n\n\n

      C\u00e2nd trebuie s\u0103 efectuez exerci\u021biile Kegel?<\/h3>\n\n\n\n

      Femeile de orice v\u00e2rst\u0103 pot efectua exerci\u021biile Kegel. Le pute\u021bi \u00eendeplini discret aproape oric\u00e2nd, fie c\u0103 sta\u021bi la birou sau v\u0103 relaxa\u021bi pe canapea. Face\u021bi-le o parte din rutina zilnic\u0103 \u0219i propune\u021bi-v\u0103 trei seturi a c\u00e2te zece repeti\u021bii.<\/p>\n\n\n\n

      Nu v\u0103 fie fic\u0103 s\u0103 solicita\u021bi ajutor<\/h3>\n\n\n\n

      Dac\u0103 considera\u021bi efectuarea exerci\u021biilor Kegel dificil\u0103, nu v\u0103 fie fric\u0103 sau jen\u0103 s\u0103 solicita\u021bi ajutor. Izolarea mu\u0219chilor corec\u021bi nu este u\u0219oar\u0103 pentru \u00eenceput, dar va veni o dat\u0103 cu practica. Medicul Dvs. sau alt specialist \u00een domeniul s\u0103n\u0103t\u0103\u021bii v\u0103 poate da sfaturi utile, care v\u0103 vor ajuta s\u0103 \u00eenv\u0103\u021ba\u021bi.<\/p>\n\n\n\n

      La ce rezultate trebuie s\u0103 m\u0103 a\u0219tept?<\/h3>\n\n\n\n

      Dac\u0103 efectua\u021bi exerci\u021biile Kegel regulat, v\u0103 pute\u021bi a\u0219tepta la elimin\u0103ri de urin\u0103 mai pu\u021bin frecvente peste c\u00e2teva luni. Numeroase femei resimt, de asemenea, alte efecte pozitive de la \u00eendeplinirea acestor exerci\u021bii pentru mu\u0219chii zonei pelviene, inclusiv un tonus abdominal inferior ameliorat, o mai bun\u0103 s\u0103n\u0103tate vaginal\u0103 \u0219i o pl\u0103cere sporit\u0103 de la sex. Face\u021bi din exerci\u021biile Kegel o parte permanent\u0103 din rutina zilnic\u0103, pentru a continua s\u0103 sim\u021bi\u021bi beneficiile.<\/p>\n<\/div><\/div>\n\n\n

      \n
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      \n
      \n
      \n \n
      \n \"Multi-Gyn\n <\/figure>\n
      \n
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      Multi-Gyn Tablete<\/h2>\n <\/div>\n
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      \n
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      \n \"Multi-Gyn\n <\/figure>\n
      \n
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      Multi-Gyn IntiSkin<\/h2>\n <\/div>\n
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      \n \n Afla\u021bi mai multe\n <\/a>\n<\/div> <\/div>\n <\/div>\n
      \n
      \n \n
      \n \"Multi-Gyn\n <\/figure>\n
      \n
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      Multi-Gyn FemiWash<\/h2>\n <\/div>\n
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      \n \n Cump\u0103r\u0103 acum\n <\/a>\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n
      \n
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      \n \"Multi-Gyn\n <\/figure>\n
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      Multi-Gyn LiquiGel<\/h2>\n <\/div>\n
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      \n Cump\u0103r\u0103 acum <\/i>\n <\/div>\n
        \n
      • \n \n <\/i> Felicia\n <\/a>\n <\/li>\n
      • \n \n <\/i> Hippocrates\n <\/a>\n <\/li>\n <\/ul>\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n
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        Multi-Gyn FloraPlus<\/h2>\n <\/div>\n
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        \n Cump\u0103r\u0103 acum <\/i>\n <\/div>\n
          \n
        • \n \n <\/i> Felicia\n <\/a>\n <\/li>\n
        • \n \n <\/i> Hippocrates\n <\/a>\n <\/li>\n <\/ul>\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n
          \n
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          \n \"Multi-Gyn\n <\/figure>\n
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          Multi-Gyn ActiGel<\/h2>\n <\/div>\n
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          \n \n Cump\u0103r\u0103 acum\n <\/a>\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n
          <\/div>\n <\/div>\n <\/div>\n <\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":126,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"from-article-database":[],"class_list":["post-265","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"\nExerci\u021biile pentru zona pelvian\u0103 sau Kegel pentru o bun\u0103 s\u0103n\u0103tate vaginal\u0103 - Multi-Gyn<\/title>\n<meta name=\"description\" content=\"Exerci\u021biile pentru zona pelvian\u0103 sau Kegel v\u0103 pot ajuta s\u0103 \u021bine\u021bi sub control \u0219i s\u0103 preveni\u021bi incontinen\u021ba urinar\u0103,\" \/>\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\/md\/sanatatea-vaginala\/ingrijire\/exercitiile-pentru-zona-pelviana-sau-kegel-pentru-o-buna-sanatate-vaginala\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exerci\u021biile pentru zona pelvian\u0103 sau Kegel pentru o bun\u0103 s\u0103n\u0103tate vaginal\u0103 - 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