Bayan haihuwa ko kuma ƙaruwar shekaru, tsokokin da ke cikin farjin mace na iya rage kauri da tsukewar su.
Wannan na iya sa mace ta buɗe yayin saduwa, wanda ke rage jin dadin aure ga mace da mijinta.
Domin dawo da jin dadi, Kegel Exercise na daya daga cikin hanyoyin da mace za ta iya amfani da su don karfafa tsokokin farji da ƙara tsukewa da cikowa.
Wannan exercise yana taɓa pelvic muscles, waɗanda suke zagaye farji, wanda ke taimakawa wajen tsuke farji da ƙara jin dadi ga ma’aurata.
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Yadda Zaki Gane Tsokokin Pelvic
Pelvic muscles sune tsokokin da suka taho tun daga farkon ɗuwawu, suka biyo ta ƙasa, sannan suka zagaye farji.
Akwai hanyoyi guda biyu da zaki iya gane su:
1. Yin fitsari
Ki yi ƙoƙarin tsayar da fitsarinki yayin da kike yin fitsari. Tsokokin da kika kame a wannan lokacin sune tsokokin da ake amfani dasu wajen Kegel Exercise.
2. Amfani da yatsa
Ki sanya ɗan yatsa guda ɗaya cikin farjinki, sannan ki matse shi sosai.
Tsokokin da kika yi amfani da su wajen matse yatsan sune za ki yi amfani dasu a exercise.
> Tabbatar cewa tsokokin da kike matsewa sune na zagaye farji kawai, ba na ɗuwawu ko ciki ba.
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Yadda Ake Kegel Exercise
Exercise 1
Ki matse tsokokin pelvic dinki sannan ki saki.
Yi hakan sau 2–3 a kowanne zagaye.
Exercise 2
Ki matse tsokokin dinki, ki bar su a matsen har na tsawon lokacin da zaki iya.
Idan kika gaji sai ki saki. Yi wannan sau 2–3.
Exercise 3
Ki matse da sauri sannan ki saki, kamar yadda kika yi a Exercise 1.
Yi wannan sau 10 a kowanne zagaye.
Ki ƙara zagaye daga Exercise 1 zuwa Exercise 3 a hankali har sai kika gaji.
Za ki lura lokacin da kike matse tsokokin yana ƙaruwa, daga seconds 30 zuwa minti 1 ko fiye.
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Amfanin Kegel Exercise
Yana ƙara tsukewar farji da cikowar farji.
Yana sa mace ta fi jin dadin jima’i.
Yana ƙara jin dadin maigida yayin saduwa.
Yana taimakawa wajen kula da lafiyar pelvic muscles gaba ɗaya, wanda zai hana matsalolin fitsari ko rashin tsukewa.
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