Nā Kegel Exercises No nā kāne a me nā wahine: Pehea e hana ai, nā pono a me ke akahele

Nā Inoa MaikaʻI Loa No Nā Keiki

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ʻO ka hana ʻana kekahi o nā ala pololei a kūpono e noho ai i ke olakino. ʻO kēlā me kēia neʻe e koi iā ʻoe e hana i kou mau mākala a puhi i kekahi mau calorie i loaʻa i nā pono olakino - i ka noʻonoʻo a me ke kino. Hiki i ka hoʻoikaika kino ke kōkua iā ʻoe e hauʻoli, kōkua me ka pohō kaumaha, hoʻomaikaʻi i kou mākala a me nā iwi, hoʻonui i kou kiʻekiʻe ikehu, hoʻemi i ka makaʻu o nā maʻi maʻi, kōkua i ka hoʻomaikaʻi ʻana i ke olakino o ka ʻili a me kou olakino a me ka hoʻomanaʻo. Eia kekahi, ʻo ka hoʻoikaika ʻana me ke kōkua me ka hoʻomaha a me ka maikaʻi o ka hiamoe, hoʻemi i ka ʻeha a hāpai i kahi ola moekolohe maikaʻi ^[1] .

ʻO ke kumu, hiki i ka hoʻoikaika kino ke kōkua iā ʻoe mai luna a lalo, e hoʻomaikaʻi ana i kēlā me kēia ʻano o kou olakino mai loko mai o waho. Ma waho o nā ʻano kumu o nā hana hoʻoikaika kino, aia kekahi ʻano o nā ʻano hoʻoikaika kino i hoʻomohala ʻia me nā kumu kikoʻī. A i kēia manawa, e nānā ana mākou i hoʻokahi ʻano hana, i kapa ʻia ʻo ka hana Kegel.

He aha nā hoʻolālā Kegel?

Kāhea ʻia hoʻi nā hana pelvic papahele, hana ʻia nā hana Kegel me ka manaʻo e hoʻoikaika i nā mākala o ka papa pelvic. Ua ʻōlelo ʻia lākou kekahi o nā ala kūpono e hoʻomaikaʻi ai i kāu ʻōpū a me nā ʻōpū. ʻAʻole paʻakikī nā hana Kegel akā maʻalahi a maʻalahi hoʻi i nā hana clench-a-hoʻokuʻu no ka hoʻoikaika ʻana i kou papa pelvic ^[elua] . ʻO ka pelvic papa kahi hui o nā aʻa a me nā mākala, aia ma ka lalo o kou pelvis a paʻa i kou mau ʻāpana i kahi. No laila, hiki i kahi papa pelvic nāwaliwali ke hopena i ka hoʻomohala ʻana i kahi hiki ʻole ke kaohi i ka ʻōpū a me nā ʻōpū ^[3] .

Hiki i nā kāne a me nā wahine ke hana i nā hana Kegel. ʻAʻole lākou e hana ʻia e mālama i nā mākala pelvic i kūpono akā e hōʻalo hoʻi i nā ulia hilahila, e like me ka liu ʻana o ka maʻi ʻaʻai a me ka hele ʻana o ke kinoea a i ʻole ka noho kuʻikahi ma ka ulia. Ma muli o ka maʻalahi o nā hana, hiki iā lākou ke hana i kēlā me kēia manawa a me nā wahi āpau. Hiki iā ʻoe ke hana i nā manawa he nui i ka lā (i kēlā me kēia lā), no kekahi mau minuke. Hiki i ka hana i ka hoʻoikaika i kou kino (pelvic Muscle) i loko o nā malama ʻekolu ^[4] .

lauoho lauoho no ka lauoho lauoho no na kaikamahine

Paipai nui ʻia kēia ʻano hoʻoikaika kino no nā wahine hāpai e like me ke kōkua iā lākou i ka hoʻomākaukau ʻana i ko lākou kino no nā koʻikoʻi physiological o nā wā hope o ka hāpai ʻana a me ka hānau keiki. Hoʻohana ʻia nā mea hana like ʻole no ka hoʻokō ʻana i nā hana e like me nā hua jade, nā pōpō Ben Wa, nā hāmeʻa pelvic toning a pēlā aku. Eia naʻe, ke hoʻomau nei nā noiʻi e kālailai i nā ʻokoʻa i ka hoʻohana ʻana i nā hāmeʻa hoʻoikaika kino Kegel a me ka hoʻohana ʻole ʻana i nā hāmeʻa. ^[4] .

yoga asanas kaʻina hana a me nā pono

I nā wahine, ʻōlelo ʻia nā hana Kegel e maikaʻi i ka mālama ʻana i ka polinal prolaps a me ka pale ʻana i ka hoʻohaunaele o ka uterine. A i nā kāne, maikaʻi lākou no ka mālama ʻana i ka ʻeha prostate a me ka pehu ʻana mai nā hyperplasia prostatic benign (BPH) a me prostatitis. No nā kāne a me nā wahine, hiki iā lākou ke kōkua i ka mālama ʻana i ka incontinence urinary ^[5] .

Nā Kegel Exercises No nā Wahine

Hiki iā ʻoe ke pōmaikaʻi mai ka hana Kegel inā loaʻa ʻoe i ka incontinence stress (mau kulu o ka mimi ʻoiai e snee, ʻakaʻaka ana a me ka ʻūlū ʻana), ka hoʻomau ʻole o ka urinary (ikaika, kaohi koke e mimiki wale ma mua o ka nalo ʻana o ka nui o ka mimi) a me ka incontinence faecal ) ^[6] .

I. Nā keu pono o nā hana Kegel no nā wahine

Nui nā keu pono o kēia hoʻoikaika kino. ʻO kahi laʻana, ua ʻōlelo ʻia hiki iā lākou ke hoʻonui i ka moekolohe i ka wahine. ʻO nā keu pono ʻē aʻe o ka hoʻokō ʻana i nā hana Kegel penei ^[7] , ^[8] , ^[9] .

1. Mālama i ka liu o ka maʻi ʻaʻai

Kākoʻo ʻia ka ʻōpū, ka pololei a me nā mākala e nā mākala pelvic papahele. Inā nāwaliwali kou mau mākala pelvic, hiki iā ia ke kumu i ka liʻiliʻi o ke kākoʻo o ka pākeke a me kou ʻāʻī a puni ka sphincter. ʻO ka nele o ke kākoʻo ke kumu o ka pilikia o ka urinary stress kahi e kū ai ʻoe i ka liu o ka maʻi huki me nā neʻe ikaika. Hiki i kēia ke hana ʻoe i ka hoʻoikaika kino, hāpai i nā mea kaumaha, a i ka wā e snee ʻana, ʻū a ʻakaʻaka paha. Hiki i nā Kegels ke hoʻomaikaʻi i kēia ʻano ke kōkua lākou e hoʻopaʻa a hoʻoikaika i nā mākala pelvic o ka papahele.

2. Hoʻoemi i ka pelvic organ prolaps (POP)

ʻO POP kahi kūlana e hoʻomohala i ka wā e paʻi ai nā pelvic i loko o nā paia o ka ʻōpū, i ka hanana o ka hāpai a me ka hānau ʻana, ʻoiai e kīloi a hoʻonāwaliwali hoʻi i nā mākala pelvic. Hiki i kahi wahine ke hoʻomohala i ka POP mai ka momona o ke kaumaha, hoʻolōʻihi i ka lōʻihi, a mai ka paʻa ʻana a me ka ʻeha kaumaha. ʻAʻole hiki ke hoʻoweliweli i kēia ʻano akā akā hiki ke hōʻeha i ka ʻeha a me ka makaʻu i ka noho ʻana i nā wahi lehulehu, hiki iā ia ke keʻakeʻa i kahi nohona kaiaulu.

Hōʻike nā noiʻi e pili ana i ka 50 pākēneka o nā wahine i hānau hānau e ʻeha ʻia mai POP, a ke ʻōlelo pū nei hoʻi he makahiki (50 mau makahiki a ʻoi paha) kahi mea nui e hoʻoholo ana i ka ulu ʻana o kēia ʻano. Kōkua ka hana Kegel i ka hoʻoikaika ʻana i nā mākala pelvic no ke kākoʻo ʻoi aku o nā kino pelvic a me ka hoʻēmi ʻana o ka prolaps. Hiki iā Kegels ke hoʻōla i nā pae haʻahaʻa o POP a pau a hiki i nā pae kaulike o POP ke hoʻemi ʻia a kaohi ʻia a hiki i ka hopena o kāu ola i kēlā me kēia lā.

3. Hoʻomaikaʻi i ke kākoʻo kua a me ka uha

Ma muli o ka lawa ʻole o ka ikaika i loko o nā mākala pelvic hiki i nā hui o ke pelvis, tailbone, a me ka iwi lalo, nā hopena i ka ʻehaʻeha o ke kua i hope a hoʻemi i ka ikaika o ka uha. Hoʻomaʻamaʻa ka kegel i ka ʻeha o kou mau hui a hoʻihoʻi i ke kua i ke kākoʻo a me ka hoʻoikaika ʻana i nā mākala.

pale maiʻa no ka lauoho lauoho

4. Kōkua i ke ola mai ka hānau hānau ʻana

Inā he caesarean a wahine paha, na ka hānau keiki ʻana e hoʻonāwaliwali i nā mākala pelvic o ka papahele. Hoʻomaikaʻi nā hana Kegel i ka hoʻōla ʻana i nā mākala a kōkua i ke kūkulu hou ʻana i ko lākou ikaika. Hiki iā ʻoe ke hoʻoikaika i kou mākala pelvic ma mua o ka hāpai ʻana a ʻoiai ʻoe hāpai.

* Akahele: He mea nui e kūkākūkā i kāu papahana hoʻoikaika kino me kāu kauka inā he hāpai ʻoe. A hana wale i ka hoʻoikaika kino inā ʻaʻole ʻoe e ʻike i nā contractions o ka kōpū ^[10] .

5. Kōkua i ka wā menopause

Hiki i ka hoʻoikaika kino ke kōkua i ka mālama ʻana i kou olakino pelvic i ka wā menopause. Hiki i nā fluctuations o nā pae estrogen i ka manawa o ka menopause ke hōʻemi i ke kahe o ke koko a hoʻemi i ka ikaika o nā mākala pelvic. Hiki i ke Kegel ke kōkua ma ka kaomi ʻana i ke koko kahiko a huki i ke koko hou, a laila kōkua pū i ka hoʻoikaika ʻana i nā mākala.

6. Hoʻonui i ka hoʻoikaika kino holoʻokoʻa

Hiki i kekahi ʻano nohona a me nā maʻamau ke loaʻa i kahi hopena maikaʻi ʻole i kou olakino. ʻO ka noho lōʻihi ʻana, nā ʻeha a like pū paha ke kumu o ka nāwaliwali o nā mākala, ʻo kahi laʻana, hiki i ka hāpai ʻana ke hoʻonāwaliwali i kāu kumu i ka wā e kīkī ai i nā mākala o kou ʻōpū. Eia nō naʻe, maʻalahi ʻoe i ka loaʻa ʻana o kekahi mau paona keu ma muli o ke ʻano o ka nohona o ka hana a me ka nele o ka hoʻoikaika mau. Hoʻonui ka hoʻomaʻamaʻa ʻana o Kegel i ka leo, mālama a mālama i kou mau mākala - ʻoi aku i kou mau puʻupuʻu pelvic, no laila e hōʻemi ana i ka makaʻu o ka incontinence a i ʻole kahi pelvic organ prolaps ^{[umikumākahi]} .

7. Hoʻonui i ke ola moekolohe

Maikaʻi loa nā hana Kegel i ka hoʻomaikaʻi ʻana i ke ola o ka wahine. Kōkua lākou i ka hoʻopaʻa ʻana i ka ʻōpū a kōkua paha i ka hoʻomaikaʻi ʻana i ka ikaika o ka orgasm. ʻOiai ke hana nei nā mākala pelvic i ka hana nui i ka hiki ʻana i kahi orgasm, hiki ke maikaʻi ka hoʻoikaika ʻana e like me ka mea e hoʻoikaika ai i nā mākala e ʻae ana i nā ʻōpana maʻalahi. Kūpono kahi puʻupuʻu pelvic nāwaliwali me ka hiki ʻole ke kiʻi i kahi orgasm. Hiki i ka hoʻomaʻamaʻa ʻana i kou mau puʻupuʻu pelvic ke hoʻomaikaʻi i kou kahe o ke koko i ka wahi pelvic kahi e hoʻomaikaʻi ai i ka hoʻāla ʻana i ka wahine, ka lubrication, a me ka hiki i ka orgasm.

II. Pehea e hana ai i nā hana Kegel no nā wahine

• E ʻike i nā mākala: ʻO ka hana mua e ʻike i nā mākala kūpono. E hana i kēlā, e hoʻōki i kāu kahe urination ma waena o ke kahawai - e kōkua kēia iā ʻoe i ka ʻike ʻana i nā mākala pelvic. Ke ʻike pono ʻoe i ka mākala kūpono, hoʻomaka paha ʻoe i ka neʻe ʻana o ka clench-a-hoʻokuʻu. ʻOi aku ka maʻalahi ke hana ʻia ke moe ʻoe i lalo ^[12] .
• E kūkulu i kāu hana: ʻOi aku ka maikaʻi e hana i ka hoʻoikaika kino i loko o kahi pahu hakahaka. E hoʻopaʻa paʻa i nā mākala pelvic no 5 kekona a hoʻomaha iā lākou no 5 kekona. Hana i kēia i nā manawa ʻelima i ka lā - i kou lā mua. Ke hala ʻoe me ka hana maʻamau, hiki iā ʻoe ke hoʻopiha i kāu ʻenehana me ka hoʻonui ʻana i nā kekona i 10 a pēlā aku.
• Mālama i ka nānā ʻana: Kālele ʻana i ka hoʻopaʻa ʻana i nā mākala pelvic wale nō.
• Mai hana: Hōʻalo i ka hoʻopaʻa ʻana i kou hanu a akahele e akahele ʻole i nā mākala i kou mau ʻūhā, ʻōpū a i ʻole kau. E hanu manuahi ʻoiai e paʻa ana a hoʻokuʻu i nā mākala.
• Hana hou: Hana hoʻoikaika i ʻekolu mau manawa i ka lā. E hoʻomaka me nā hana hou ʻelima a laila neʻe i ka ʻumi.

Nā Kegel Exercises No nā kāne

ʻO ka hana ʻana i ka hoʻoikaika kino he mea like ia no nā kāne. Hiki iā ia ke kōkua i ka hoʻoikaika ʻana i nā mākala pelvic papahele, ka mea e kākoʻo ai i ka ʻōpū a me ka ʻōpū a pili i ka moekolohe o kēlā me kēia. Hiki iā ʻoe ke pōmaikaʻi mai nā hana Kegel inā loaʻa ka hoʻomau mimi a faecal paha a dribble ma hope o ka urination, maʻamau ke haʻalele ʻoe i ka lua. ^[13] , ^[14] .

I. Nā keu pono o nā hana Kegel no nā kāne

1. Mālama i ka nocturia

Kapa pū ʻia ka urination nocturnal, hopena kēia i ka ulu nui ʻana o ka mimi (ʻoi aku ma mua o 2 liters) i ka pō ma mua o ka paʻa ʻana o ka pūpū. Hoʻopilikia ʻo Nocturia i kāu hana hiamoe a hiki ke hoʻonāwaliwali iā ʻoe. Kōkua ka hana Kegel ma ka hoʻomaʻamaʻa ʻana i kou puʻupuʻu pelvic a hoʻoikaika iā ia e kaohi i ka mimi nui a hoʻomaikaʻi i kou hiamoe. Kōkua pū ia i ka hōʻemi ʻana i ka nui o ka mimi i paʻa aʻe, ma ka hoʻopau ʻana i ka ʻōpala i nā wā kūpono ^{[umikumālima]} .

onion hair mask no ka ulu lauoho

2. Mālama i ka incontinence urinary

Hana ʻia kēia ʻano ke palupalu nā mākala o kou pelvic a hoʻonā i ka liʻiliʻi ʻole o ka mimi. Hiki mai ka mimiki incontinence ke nalowale a nāwaliwali paha ka mana o ka sphincter urinary. Kōkua ka Kegel i ke kōkua ʻana i ke kūlana no ka mea e hana ia i nā mākala pelvic papahele a hoʻoikaika iā lākou. I ka manawa e loaʻa hou ai ka ikaika o nā mākala a paʻa a paʻa, ʻaʻole e loaʻa nā leakage ʻoiai e kaohi ana ʻoe ma kāu urination ^[16] .

3. Kaohi i ka ejaculation ma mua

I ka hoʻoikaika ʻana o nā mākala pelvic ma o nā hana, hāʻawi ia i ka hoʻoikaika i ka moekolohe ma laila, e ʻae ai iā ʻoe e kaohi i kāu kau kaona. E hoʻomaikaʻi ʻia ka leo a me ka ikaika o ka ejaculation.

4. Hoʻokele i ka olakino prostate

No nā kāne, hana i ka hana Kegel i hiki ke kōkua i ka hoʻomaikaʻi ʻana i ko lākou olakino prostate. ʻOi aku ka maikaʻi o ka waiwai no nā kānaka e ʻeha nei i ka hyperplasia prostatic benign (BPH) a me ka prostatitis, ʻoiai ke neʻe nei nā mākala e hiki ke kōkua i ka ʻeha, ka mumū a me ka pehu.

5. Hoʻonui i ke ola moekolohe

Pōmaikaʻi kūpono no nā kāne a me nā wahine i kēia kuanaʻike, hiki i nā hana Kegel ke kōkua i ka hoʻomaikaʻi ʻana i ka ikaika o ka moekolohe ma muli o ka ʻoi aku o ka kaohi o kāu mau mākala. Pēlā nō, ʻo nā mākala pelvic ikaika e kōkua i ka hoʻomaikaʻi ʻana i ke kahe o ke koko i nā ʻano moekolohe, ka hoʻomaikaʻi ʻana i ka hiki i ka moekolohe ^[17] .

Ma waho o kēia mau pōmaikaʻi, kōkua ia i ka pale ʻana i ka prolaps o nā kino pelvic a me ka hana erectile.

mau hopena lauoho pololei

II. Pehea e hana ai i nā hana Kegel no nā kāne

• E ʻike i nā mākala: I mea e ʻike ai i kou mau mākala pelvic, e hoʻōki i ka mimiki ma waena a i ʻole nā ​​clench i nā mākala e mālama iā ʻoe mai ka hele ʻana o ke kinoea. Ke ʻike ʻoe i kou mau mākala, hiki iā ʻoe ke hoʻomau i ka hoʻoikaika kino. ʻOi aku ka maʻalahi ke hana ʻia ke moe ʻoe i lalo ^[18] .
• E kūkulu i kāu hana: E hoʻopaʻa paʻa i nā mākala pelvic no 5 kekona a hoʻomaha iā lākou no 5 kekona. Hiki iā ʻoe ke hana ia no 3 kekona hoʻi, kaukaʻi ʻia i kāu mea e ʻoluʻolu ai. E hoʻomau iā ia no 5 a 6 mau manawa. Hiki iā ʻoe ke hana i ka hoʻoikaika kino i ke kū ʻana, i ka noho ʻana a i ka hele wāwae ʻana paha.
• Mālama i ka nānā ʻana: Kālele ʻana i ka hoʻopaʻa ʻana i nā mākala pelvic wale nō.
• Mai hana: Hōʻalo i ka hoʻopaʻa ʻana i kou hanu a hanu manuahi i ka hana. Mai hoʻopaʻa a hoʻokuʻu i nā mākala i kou ʻōpū, ʻūhā a i ʻole ʻūhā.
• Hana hou: Hana hoʻoikaika i ʻekolu mau manawa i ka lā. E hoʻomaka me nā hana hou ʻelima a laila neʻe i ka ʻumi i kēlā me kēia lā.

I ka manawa e hana ai i kāu hoʻoikaika kino Kegel

Hiki iā ʻoe ke hoʻolilo i kēia hana i ʻāpana o ke ola o kēlā me kēia lā. ʻAʻole pono ʻoe e hana i kahi manawa keu no ka hoʻoikaika kino Kegel ^[19] .

• Hana ia ʻoiai ʻoe e noho ana i kāu pākaukau a i ʻole hoʻomaha hoʻomaha ʻana ma ka moe.
• Hana ia ʻoiai ʻoe ma kāu hana maʻamau, e like me ka holoi ʻana i nā pā a i ka wā e ʻauʻau ana.
• Hana i kahi hoʻonohonoho o ia ma hope o kou mimi, i mea e hemo ai i kahi mau kulu.
• E hoʻāʻo e ʻaelike i kou mau puʻupuʻu pelvic ma mua pono a ma kahi o nā hana e koi ai i ke kau ʻana i kou ʻōpū (kahe ʻana, ka ʻū, ka ʻaka ʻana a me ka hāpai hāpai ʻana).

Ka wā e manaʻo ai i nā hopena

Inā ʻoe e hana mau nei i nā hana Kegel, hiki iā ʻoe ke manaʻo i nā hopena i loko o kekahi mau pule i kekahi mau mahina. ʻO kekahi o nā hopena mua e emi ana ka liʻiliʻi pinepine ʻana o ka mimi, ka hiki ke hoʻopaʻa i nā kuʻina ʻoi aku ka lōʻihi a i ʻole ka hana hou ʻana i nā manawa hou, a me ka manawa hou ma waena o ka wā hoʻomaha hale ʻauʻau. ^[iwakālua] .

Inā he paʻakikī ʻoe e hoʻomau me nā hoʻoikaika kino, pono ʻoe e kāhea i ke kauka a i ʻole kahi lawelawe olakino ʻē aʻe nāna e kōkua iā ʻoe i ke kālailai ʻana i ke kūlana a hāʻawi iā ʻoe i ka manaʻo ^{[iwakāluakumakahi]} .

Inā ʻaʻohe hoʻololi a ʻaʻohe hopena hope ma hope o ka hana ʻana i ka hoʻoikaika kino no kekahi mau mahina, e nīnau i ke kauka ^[22] .

Nā akahele

• Hiki i ka hana keu ke hoʻonāwaliwali i nā mākala pelvic o ka papahele, a laila e hopena ai i ka hiki ʻole ke kaohi i kāu ʻōpū ^{[2. 3]} .
• Inā ʻoe e ʻeha i loko o ka ʻōpū a i hope paha i ka wā o ka hoʻoikaika kino, ʻo ia hoʻi ʻaʻole ʻoe e hana pololei (nāʻiʻo hewa).

1. [1]Craft, L. L., & Perna, F. M. (2004). ʻO nā keu pono o ka hoʻoikaika kino no ka poʻe maʻi maʻi. ʻO ka hoa mālama mua i ka Ka Nūpepa o ka psychiatry clinical, 6 (3), 104.
2. [elua]Schneider, M. S., King, L. R., & Surwit, R. S. (1994). Nā hana Kegel a me ka incontinence o ka wā kamaliʻi: He kuleana hou no kahi lāʻau kahiko. Ka Pai no nā pediatrics, 124 (1), 91-92.
3. [3]ʻO Bump, R. C., Hurt, W. G., Fantl, J. A., & Wyman, J. F. (1991). ʻO ka loiloi ʻana i ka Kegel pelvic muscle hoʻoikaika kino hoʻokō ma hope o ka ʻōlelo waha pōkole. Ka puke pai ʻAmelika no nā hānau hānau a me nā wahine, 165 (2), 322-329.
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6. [6]Burgio, K. L., Robinson, J. C., & Engel, B. T. (1986). ʻO ke kuleana o ka biofeedback i Kegel hoʻoikaika kino hoʻomaʻamaʻa no ka stress urinary incontinence. ʻAmelika ʻAmelika Hui Pū ʻIa o Obstetrics and Gynecology, 154 (1), 58-64.
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11. [umikumākahi]Wolfe, L. A., & Davies, G. A. (2003). Nā kulekele Kanada no ka hoʻoikaika kino i loko o ka hāpai keiki. ʻO nā obstetrics koʻikoʻi a me nā kauka wahine, 46 (2), 488-495.
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13. [13]Herr, H. W. (1994). Ka maikaʻi o ke ola o nā kāne kūpono ʻole ma hope o ka prostatectomy radical. Ka Pai no ka urology, 151 (3), 652-654.
14. [14]Pāka, S. W., Kim, T. N., Nam, J. K., Ha, H. K., Shin, D. G., Lee, W., ... & Chung, M. K. (2012). ʻO ka loaʻa hou ʻana o ka hiki ke hoʻoikaika kino, ka maikaʻi o ke ola, a me ka hoʻomau ma hope o 12 mau pule i hoʻohui ʻia me ka hana hoʻoikaika kino i nā mea ʻelemākule i hana i ka prostatectomy radical: kahi loiloi i hoʻopaʻa ʻia.
15. [umikumālima]Wyndaele, J. J., & Van Eetvelde, B. (1996). ʻO ka hana hou ʻana o ka hoʻokolohua ʻana i nā mākala pelvic papahele i nā kāne. Archives o ka lāʻau lapaʻau a me ka hoʻoponopono hou ʻana, 77 (11), 1179-1181.
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19. [19]Ashworth, P. D., & Hagan, M. T. (1993). ʻO kekahi mau hopena kaiaulu o ka hoʻokō ʻole ʻia me nā hana pelvic papahele. Physiotherapy, 79 (7), 465-471.
20. [iwakālua]ʻO Bump, R. C., Hurt, W. G., Fantl, J. A., & Wyman, J. F. (1991). ʻO ka loiloi ʻana i ka Kegel pelvic muscle hoʻoikaika kino hoʻokō ma hope o ka ʻōlelo waha pōkole. Ka puke pai ʻAmelika no nā hānau hānau a me nā wahine, 165 (2), 322-329.
21. [iwakāluakumakahi]Chambless, D. L., Sultan, F. E., Stern, T. E., O'Neill, C., Garrison, S., & Jackson, A. (1984). Ka hopena o ka hoʻolālā pubococcygeal ma ka coasm orgasm i nā wahine. ʻO ka nūhou o ke kūkākūkā a me ka psychology psychology, 52 (1), 114.
22. [22]Ashworth, P. D., & Hagan, M. T. (1993). ʻO kekahi mau hopena kaiaulu o ka hoʻokō ʻole ʻia me nā hana pelvic papahele. Physiotherapy, 79 (7), 465-471.
23. [2. 3]Mishel, M. H., Belyea, M., Germino, B. B., Stewart, J. L., Bailey Jr, D. E., Robertson, C., & Mohler, J. (2002). ʻO ke kōkua ʻana i nā mea maʻi me ka maʻi maʻi prostate localized mālama i ka maopopo ʻole a me ka hopena o ka mālama ʻana: ua hāʻawi ke kahu maʻi psychoeducational ma o ke kelepona. Kanaka, 94 (6), 1854-1866.

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