凱格爾運動

凱格爾運動（英語：Kegel exercise），又稱骨盆運動（英語：pelvic floor exercise），於1948年由美國阿諾·凱格爾醫生公布，藉由重複縮放部分的骨盆底（英語：Pelvic floor）肌肉進行，用以幫助懷孕婦人準備生產，降低尿失禁^[1]、婦女的產後尿失禁^[2]^[3]以及男性早洩的問題^[4]，也能夠增進陰莖的勃起硬度等級。^[5]

為了輔助凱格爾運動，有許多工具製造出來，惟均無效用。^[6]^[7]

說明

凱格爾運動的目的在於藉著伸展骨盆底（英語：Pelvic floor）的恥骨尾骨肌來增強肌肉張力。

凱格爾運動是一個對懷孕婦女的處方指定運動，用來讓骨盆底做好諸如懷孕後期和生產所造成之生理壓力的準備。

凱格爾運動被認為是對女性治療陰道脫垂^[8]以及預防子宮脫垂^[9]的好方法，以及治療男性的前列腺疼痛、良性前列腺增生症腫大和前列腺炎。

凱格爾運動也對於治療男、女性的尿失禁有所幫助^[1]，也能增進性滿足以及幫助減少早發性射精。^[4]藉由恥骨尾骨肌進行的動作包括中斷尿流和縮肛停止排便。重複進行如此的肌肉動作能增強恥骨尾骨肌。減緩或中斷尿流的動作可以用作矯正骨盆底（英語：Pelvic floor）運動技巧的測驗^[10]，但不該用來作常規練習以避免尿瀦留。

圖片中顯示骨盆底（英語：Pelvic floor）肌（提肛肌）的組成肌群，包括恥骨尾骨肌、恥骨直腸肌和髂股尾骨肌當作同一塊肌肉來收縮和放鬆。因此骨盆底運動牽涉到整個恥骨尾骨肌，而非單獨的恥骨直腸肌。骨盆底運動也可對大便失禁和骨盆器官脫垂的問題有所幫助。^[11]

凱格爾運動器具

參見

陰道球
Hypopressive運動（英語：Hypopressive exercise）
房中術
陰道錐體（英語：Vaginal cone）
性愛訓練

參考資料

^ ^1.0 ^1.1 Pelvic floor muscle training exercises: MedlinePlus Medical Encyclopedia. MedlinePlus - Health Information from the National Library of Medicine. [2024-07-21] （英語）.
^ 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 （英語）.
^ 元氣周報. 緊實的陰道難挽鬆弛的婚姻. 元氣網. [2024-07-21] （中文（臺灣））.
^ ^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 （英語）.
^ 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 （英語）.
^ A randomised controlled trial of the PelvicToner Device in female stress urinary incontinence. BJUI.org. [2011-09-02]. （原始內容存檔於2011-09-27）.
^ Vaginal Prolapse: Symptoms, Causes, Treatment, Surgery & Pictures. eMedicineHealth. 2011-02-09 [2024-07-21]. （原始內容存檔於2018-04-29）（英語）.
^ Uterine prolapse: MedlinePlus Medical Encyclopedia. MedlinePlus - Health Information from the National Library of Medicine. [2024-07-21] （英語）.
^ Kenway, Michelle; Goh, Judith. Inside Out: The Essential Women's Guide to Pelvic Support. Sunset Digital Books. 2009. ISBN 978-0-646-50889-4 （英語）.
^ 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 （英語）.

外部連結

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（頁面存檔備份，存於網際網路檔案館）
Video on Kegel exercises for men（頁面存檔備份，存於網際網路檔案館） to prevent erectile dysfunction from Channel 4's The Sex Education Show
Kegel Exercises: Treating Male Urinary Incontinence（頁面存檔備份，存於網際網路檔案館）

[autogenerated2-1] 1.0 ^1.1 Pelvic floor muscle training exercises: MedlinePlus Medical Encyclopedia. MedlinePlus - Health Information from the National Library of Medicine. [2024-07-21] （英語）.

[2] 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 （英語）.

[3] 元氣周報. 緊實的陰道難挽鬆弛的婚姻. 元氣網. [2024-07-21] （中文（臺灣））.

[autogenerated22-4] 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 （英語）.

[ESO-5] 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.

[autogenerated1-6] 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 （英語）.

[bjui.org-7] A randomised controlled trial of the PelvicToner Device in female stress urinary incontinence. BJUI.org. [2011-09-02]. （原始內容存檔於2011-09-27）.

[8] Vaginal Prolapse: Symptoms, Causes, Treatment, Surgery & Pictures. eMedicineHealth. 2011-02-09 [2024-07-21]. （原始內容存檔於2018-04-29）（英語）.

[9] Uterine prolapse: MedlinePlus Medical Encyclopedia. MedlinePlus - Health Information from the National Library of Medicine. [2024-07-21] （英語）.

[10] Kenway, Michelle; Goh, Judith. Inside Out: The Essential Women's Guide to Pelvic Support. Sunset Digital Books. 2009. ISBN 978-0-646-50889-4 （英語）.

[Bø_2006-11] 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 （英語）.

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