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작성자쌍둥이 조회 1회 작성일 2021-07-21 16:29:00 댓글 0

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케겔 운동 효과 - 요실금 운동 / 발기부전 운동

소변, 대변 관리가 안 되어 기저귀 차는 노후는 No No!
케겔 운동을 들어는 봤지만 제대로 하는 분은 없으시더라구요. 보통 산후에 많이 하지만, 또 다시 필요한 시기는 장년기 입니다. 노화과정으로 인한 골반저근의 쳐지는 것을 예방하기 위해 50대 이상이라면 꼭 해야한다고 권장합니다.

어디를 조이고, 얼마동안 해야 하고, 부작용은 무엇인지 함께 알아보겠습니다.

임영빈 Justin Youngbin Rheem, MD
UCLA 내과 | Stanford 노년내과
미국 내과 보드 전문의 | 노년내과 보드 전문의

▶노년기 건강, 지금부터 준비하세요 --- 드림에이징 채널
구독하기 \u0026 알람설정 버튼을 눌러주시면, 자동으로 영상을 받으실 수 있습니다.
#드림에이징#임영빈노년내과#풍요롭고건강한노후

▶여태 몰랐던 멜라토닌 복용법:
https://www.youtube.com/watch?v=6Uv6IrADbVU

▶ 수면제 안전하게 끊는 방법:
https://www.youtube.com/watch?v=QEitLvQlUww\u0026t=8s

▶치매 테스트, 나도 한번 받아볼까?
https://www.youtube.com/watch?v=f-PokkTlLfw\u0026t=180s

▶다시 찾는 뇌 건강:
https://www.youtube.com/watch?v=j9K3mklO9hY\u0026t=92s

▶알츠하이머 치료법:
https://www.youtube.com/watch?v=dxNIADEXfGE\u0026t=18s


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진료문의: ☎ 1-213-381-3630
연세메디컬클리닉 ◈ 연세노년내과
505 S Virgil Ave #106
Los Angeles, CA 90020
지금 전화로 문의하세요.

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Disclaimer
All rights reserved. 사전 동의 없이 본 내용의 전체 또는 일부의 출판, 수정, 방송을 금합니다. 본 방송은 정보전달을 목적에 두고 있습니다. 개인의 증상과 관련한 상담 및 진단, 치료는 가까운 진료기관에 내원하시어 전문 의료진과 상의하시기 바랍니다.

Credits:
Music provided by Music for Creators

Windy by Ikson https://soundcloud.com/ikson

References:
1. Goetz LL, Klausner AP, Cardenas DD. Bladder dysfunction. In: Cifu DX, ed. Braddom's Physical Medicine and Rehabilitation. 5th ed. Elsevier; 2016:chap 20.
2. Newman DK, Burgio KL. Conservative management of urinary incontinence: behavioral and pelvic floor therapy and urethral and pelvic devices. In: Wein AJ, Kavoussi LR, Partin AW, Peters CA, eds. Campbell-Walsh Urology. 11th ed. Philadelphia, PA: Elsevier; 2016:chap 80.
3. Patton S, Bassaly R. Urinary incontinence. In: Kellerman RD, Rakel DP, eds. Conn's Current Therapy 2019. Philadelphia, PA: Elsevier; 2019:1081-1083.

Kegel Exercises for Men - Beginners Pelvic Floor Strengthening Guide

Kegel exercises for men step by step Physiotherapy guide to strengthen your pelvic floor muscles. Pelvic floor physio Michelle teaches you the correct Kegels position, exercise technique and how long for results. These Kegel exercises are for men with erectile dysfunction, bladder or bowel control problems or with prostate surgery.

Website: https://www.pelvicexercises.com.au

1. Kegels Position
The best position to do Kegels is the position you best feel your pelvic floor muscles working, usually lying down or sitting (away from the back of the chair or on a stool).

2. Correct Exercise Technique
Start by identifying your pelvic floor muscles at the base of the penis and around the anus. The correct Kegel technique involves contracting the muscles at the base of the penis by contracting as if to shorten the penis and tighten as if stopping the flow of urine. At the same time tighten the muscles around your anus as if stopping gas from passing. Relax your pelvic floor muscles back to resting level and rest briefly for between 5-10 seconds before repeating your next exercise. You should feel your penis move inwards slightly towards your abdomen and your scrotum lift towards your body.

Try to breathe normally during your Kegel exercises and avoid holding your breath, tightening your buttocks or upper abdominal muscles.

3. How Many Kegels
When starting out, do the number of exercises that you can comfortably manage using the correct technique. If you can contract your pelvic floor for 2 seconds, take a brief rest between each exercise and repeat 2 second exercises as many times as you can in succession up to a maximum of 10 exercises. Repeat this routine 3 times daily i.e. 2 seconds, up to 8-10 times, 3 times daily.

As your pelvic floor muscles strengthen progress your training with:

* Strong pelvic floor contractions
* 8-12 Kegel exercises in a row
* 10 second holds
* Relax your pelvic floor muscles between each exercise
* Rest between every exercise for around 5-10 seconds or until recovered

Repeat this Kegel exercise routine 3 times daily

4. How Long for Results
Strengthening pelvic floor muscles can take up to 5-6 months if they're weak to start with. Some men with erectile dysfunction or bladder control problems may start to notice a difference in the first month after treatment commences.

Transcribe video link: http://www.youtube.com/timedtext_video?ref=share\u0026v=MJ7EfGu03-0

Reference:
Stafford, R. E., Ashton‐Miller, J. A., Constantinou, C., Coughlin, G., Lutton, N. J., \u0026 Hodges, P. W. (2016). Pattern of activation of pelvic floor muscles in men differs with verbal instructions. Neurourology and Urodynamics, 35(4), 457–463. https://doi.org/10.1002/nau.22745

https://commons.wikimedia.org/wiki/File:Muscles_of_the_male_perineum-Gray406.png Attribution Henry Vandyke Carter / Public domain

–––––––––––––––––––––––––
Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/LightsSappheiros
Music promoted by Audio Library

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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P \u0026 M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

남녀 모두에게 좋은 케겔운동 | 변비 개선, 전립선 강화, 요실금 예방효과 | 괄약근운동

남녀 모두에게 좋은 케겔 운동(괄약근운동)은
변비 개선, 전립선 강화, 요실금 예방의 효과가 있습니다.
하루 1분 케겔 운동으로 건강한 하루 보내세요.


#차병원 #케겔운동 #괄약근운동

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