Kegel Exercise 凱格爾運動(英文). 2021/1/12. Pelvic-floor exercise (Kegel exercise). It is designed to increase urethral resistance by exercising the pubis-coccyx ...衛教單張HealthEducation首頁衛教單張KegelExercise凱格爾運動(英文)衛教資訊衛教單張衛教影片衛教海報衛教諮詢正確用藥教育中心衛教講座衛教講座報名爸媽教室哺乳聚會孕產課程健康城市中醫講座正確用藥KegelExercise凱格爾運動(英文)文章分享首頁分享至FaceBook分享至LineQrcode列印A-A+KegelExercise凱格爾運動(英文)2021/1/12Pelvic-floorexercise(Kegelexercise)Itisdesignedtoincreaseurethralresistancebyexercisingthepubis-coccyxmusclegroup,withtheaimtopassorholdurineeasilyandimprove:Urinaryincontinence.Pollakiuria.Vaginalrelaxationandsexuallife.WaystoexerciseWhenurinating,theactionofurinationisinterruptedsuddenly.Atthistime,themusclesofperineumandanusarecontracted,indicatingthatthemusclesofpelvicfloorarecontracted.Imaginetryingtostopfartingandfeelthecontractionofthemusclesaroundtheanus,whichisthecontractionofthepelvicfloormuscles.Inasemi-lyingposition,placethewashedfingerinyourvaginaandtrytocontractyourvagina.Ifyoufeelyourfingerpinchedtightlybyyourvagina,indicatingthatthemusclesofyourpelvicfloorarecontracting.Itisadvisedtodoitthreetimesaday(morning,noonandevening),atleast15timesperround,foratleastthreeconsecutivemonths,with70-80%effect.Dothisatleastonceadayafter3months,8to12timesperroundtomaintainlong-termeffects.Othersupportiveexercises1.StretchingexerciseStrengthenthehipandthighmusclegroupandbackstretch,improveincontinencecausedbytheoveractivebladder,modifyhipandlegcurvesandpreventorreducebackpain.Practice:Standwithyourfeetshoulder-widthapart.Stretchyourhandsupandoveryourhead.Standontiptoe,liftingthefeetupandextending.Clampthethighsinward.Tightenyourhipsandimagineanal(vaginal)contraction.Stayfor5to10secondsandreturntoyouroriginalposition.2.HipliftexerciseStrengthenthepelvicfloormusclegroup,increaseurethraandanusclosureability.Practice:Standwithyourfeetshoulder-widthapart,withyourrighthandabout10cminfrontofyourabdomen.Pushyourrighthandoutward(imaginealittleresistanceahead)andswitchtoyourlefthand.Keepyourwaiststill.Whenthepelvisisraised,gen