凯格尔运动
骨盆底肌肉运动
凯格尔运动（英语：Kegel exercise），又称骨盆运动（英语：pelvic floor exercise），于1948年由美国阿诺·凯格尔医生公布，借由重复缩放部分的骨盆底肌肉进行，用以帮助怀孕妇人准备生产，降低尿失禁[1]、妇女的产后尿失禁[2][3]以及男性早泄的问题[4]，也能够增进阴茎的勃起硬度等级。[5]
说明
凯格尔运动的目的在于藉著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。
凯格尔运动被认为是对女性治疗阴道脱垂[8]以及预防子宫脱垂[9]的好方法，以及治疗男性的前列腺疼痛、良性前列腺增生症肿大和前列腺炎。
凯格尔运动也对于治疗男、女性的尿失禁有所帮助[1]，也能增进性满足以及帮助减少早发性射精。[4]借由耻骨尾骨肌进行的动作包括中断尿流和缩肛停止排便。重复进行如此的肌肉动作能增强耻骨尾骨肌。减缓或中断尿流的动作可以用作矫正骨盆底运动技巧的测验[10]，但不该用来作常规练习以避免尿潴留。
图片中显示骨盆底肌（提肛肌）的组成肌群，包括耻骨尾骨肌、耻骨直肠肌和髂股尾骨肌当作同一块肌肉来收缩和放松。因此骨盆底运动牵涉到整个耻骨尾骨肌，而非单独的耻骨直肠肌。骨盆底运动也可对大便失禁和骨盆器官脱垂的问题有所帮助。[11]
参见
参考资料
- ^ 1.0 1.1 Pelvic floor muscle training exercises: MedlinePlus Medical Encyclopedia. MedlinePlus - Health Information from the National Library of Medicine. [2024-07-21] （英语）.
- ^ Dumoulin, Chantale; Lemieux, Marie-Claude; Bourbonnais, Daniel; Gravel, Denis; Bravo, Gina; Morin, Mélanie. Physiotherapy for Persistent Postnatal Stress Urinary Incontinence: A Randomized Controlled Trial:. Obstetrics & Gynecology. 2004-09, 104 (3). ISSN 0029-7844. PMID 15339760. doi:10.1097/01.AOG.0000135274.92416.62 （英语）.
- ^ 元气周报. 緊實的陰道 難挽鬆弛的婚姻. 元气网. [2024-07-21] （中文（台湾））.
- ^ 4.0 4.1 Pera, Giuseppe La; Nicastro, Attilio. A new treatment for premature ejaculation: The rehabilitation of the Pelvic floor. Journal of Sex & Marital Therapy. 1996-03, 22 (1). ISSN 0092-623X. PMID 8699493. doi:10.1080/00926239608405302 （英语）.
- ^ Alan P. Brauer; Donna J. Brauer. ESO: How You and Your Lover Can Give Each Other Hours of Extended Sexual Orgasm Revised. Warner Books. 2001: 59 [2009-09-11]. ISBN 0-446-67762-0.
Learning to tighten, to relax, and to push out the PC muscle allows a man to control his sexual system the way he controls a car. Tightening is the accelerator, increasing arousal. Pushing out is the brake—it can help stop ejaculation.
- ^ Bø, Kari; Talseth, Trygve; Holme, Ingar. Single blind, randomised controlled trial of pelvic floor exercises, electrical stimulation, vaginal cones, and no treatment in management of genuine stress incontinence in women. BMJ. 1999-02-20, 318 (7182). ISSN 0959-8138. PMID 10024253. doi:10.1136/bmj.318.7182.487 （英语）.
- ^ A randomised controlled trial of the PelvicToner Device in female stress urinary incontinence. BJUI.org. [2011-09-02]. （原始内容存档于2011-09-27）.
- ^ Vaginal Prolapse: Symptoms, Causes, Treatment, Surgery & Pictures. eMedicineHealth. 2011-02-09 [2024-07-21]. （原始内容存档于2018-04-29） （英语）.
- ^ Uterine prolapse: MedlinePlus Medical Encyclopedia. MedlinePlus - Health Information from the National Library of Medicine. [2024-07-21] （英语）.
- ^ Kenway, Michelle; Goh, Judith. Inside Out: The Essential Women's Guide to Pelvic Support. Sunset Digital Books. 2009. ISBN 978-0-646-50889-4 （英语）.
- ^ Bø, Kari. Can pelvic floor muscle training prevent and treat pelvic organ prolapse?. Acta Obstetricia et Gynecologica Scandinavica. 2006-03, 85 (3). ISSN 0001-6349. PMID 16553172. doi:10.1080/00016340500486800 （英语）.
外部链接
- Judith Florendo, PT. Kegels De-Mystified for Women. A Healthy Balance (National Association for Continence) Fall 2008 Vol 26 No 3
- MayoClinic.com. Kegel exercises: how to strengthen pelvic floor muscles（页面存档备份，存于互联网档案馆）
- Video on Kegel exercises for men（页面存档备份，存于互联网档案馆） to prevent erectile dysfunction from Channel 4's The Sex Education Show
- Kegel Exercises: Treating Male Urinary Incontinence（页面存档备份，存于互联网档案馆）