{"id":19780,"date":"2020-12-02T09:13:20","date_gmt":"2020-12-02T01:13:20","guid":{"rendered":"https:\/\/www.columbiaasia.com\/malaysia\/?post_type=health-article&#038;p=19780"},"modified":"2024-02-15T09:51:58","modified_gmt":"2024-02-15T01:51:58","slug":"kegel-menguatkan-otot-lantai-pelvis-buat-senaman-ini-3-kali-sehari","status":"publish","type":"health-article","link":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/kegel-menguatkan-otot-lantai-pelvis-buat-senaman-ini-3-kali-sehari\/","title":{"rendered":"Kegel Menguatkan Otot Lantai Pelvis, Buat Senaman Ini 3 Kali Sehari!"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"19780\" class=\"elementor elementor-19780\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b92652c e-con-full e-flex e-con e-parent\" data-id=\"b92652c\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1233fa1 elementor-widget elementor-widget-text-editor\" data-id=\"1233fa1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Kecantikan seorang wanita bukan sahaja terhad kepada luaran, rupa yang cantik atau badan yang langsing tetapi juga memerlukan kecantikan dalaman yang sihat. Bagi seorang wanita ia merupakan kebiasaan untuk seseorang itu menjalankan senaman yang kerap untuk otot- otot anggota atas, anggota bawah, belakang and abdomen tetapi kebanyakan wanita kerap mengabaikan kepentingan penjagaan otot lantai pelvik mereka.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f623e4a elementor-widget elementor-widget-spacer\" data-id=\"f623e4a\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0491c10 elementor-widget elementor-widget-heading\" data-id=\"0491c10\" data-element_type=\"widget\" id=\"subtopic01\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h3 class=\"elementor-heading-title elementor-size-default\">Mengapa kekuatan otot lantai pelvik penting?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c57eaf elementor-widget elementor-widget-text-editor\" data-id=\"5c57eaf\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5><strong>1. Menyokong organ-organ dalam pelvik dan memudahkan proses bersalin.<\/strong><\/h5><p>PFM dapat menyokong organ-organ dalam pelvik. Bagi wanita yang mengandung, ia dapat membantu untuk menampung berat bayi dalam rahim. Jika kerap melakukan senaman pelvik, ia akan memudahkan proses peneranan bayi keluar dari faraj.\u00a0<\/p><p>\u00a0<\/p><h5><strong>2. Mengelak daripada gejala mudah terkencing dan organ prolaps.<\/strong><\/h5><p>Sekiranya anda sering mengalami gejala mudah terkencing ketika ketawa, mengangkat barang atau bangun dari tempat duduk, senaman PFM dapat membantu mengurangkan dari inkontinesia urin iaitu pengaliran air kencing atau najis yang tidak sengaja. Selain daripada itu, ia juga dapat mengelak daripada organ prolaps (Rahim &#8211; \u2018cystocele\u2019) yang melalui termasuk ke faraj (cystocele) dan rectocele (Rektum- \u2018rectocele\u2019) yang tertekan di dubur.\u00a0<\/p><p>\u00a0<\/p><h5><strong>3. Meningkatkan keyakinan diri dan penting untuk fungsi seksual.<\/strong><\/h5><p>PFM dapat meningkatkan kualiti kehidupan seseorang malah boleh memberi kesan kepada hubungan seksual dengan pasangan.\u00a0<\/p><p>\u00a0<\/p><h5><strong>4. Mengatasi masalah perbelanjaan kos rawatan yang tinggi termasuklah kos pembedahan.<\/strong><\/h5><ol><li>Otot lantai pelvis yang kuat dapat mengatasi masalah seperti:<ul><li>Infeksi salur kencing, \u2018pruritus\u2019 akibat dari kekerapan penggunaan tuala wanita dan lampin orang dewasa<\/li><li>Mengambilan Ubat<\/li><li>Rawatan pembedahan<\/li><\/ul><\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0d886f7 elementor-widget elementor-widget-spacer\" data-id=\"0d886f7\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-91ec454 elementor-widget elementor-widget-heading\" data-id=\"91ec454\" data-element_type=\"widget\" id=\"subtopic02\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Cara-cara menangani masalah kelemahan otot lantai pelvis<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a425200 elementor-widget elementor-widget-text-editor\" data-id=\"a425200\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5><strong>1. Senaman Kegel<\/strong><\/h5><ol><li>Kempiskan perut dan lakukan proses \u2018kemut-lepas-kemut\u2019<\/li><li>Lima kontraksi pantas<\/li><li>Diikuti dengan kontraksi perlahan, kontrakkan PFM dan tahan untuk kiraan sepuluh, ulangi pergerakkan ini untuk <strong>20 kali<\/strong>.<\/li><li>Adalah disarankan senaman di atas dilakukan sebanyak tiga sesi sehari untuk <strong>mengekalkan<\/strong> kekuatan PFM<\/li><li>Bagi <strong>menguatkan otot<\/strong>\u00a0PFM yang lemah, pesakit disarankan untuk mengulangi kontraksi PFM perlahan sebanyak tiga sesi sehari dan setiap sesi\u00a0<strong>30 ulangan<\/strong>.<\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8d6d21d e-con-full e-flex e-con e-child\" data-id=\"8d6d21d\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[{&quot;_id&quot;:&quot;ec7c150&quot;,&quot;jet_parallax_layout_image&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_image_tablet&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_image_mobile&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_speed&quot;:{&quot;unit&quot;:&quot;%&quot;,&quot;size&quot;:50,&quot;sizes&quot;:[]},&quot;jet_parallax_layout_type&quot;:&quot;scroll&quot;,&quot;jet_parallax_layout_direction&quot;:null,&quot;jet_parallax_layout_fx_direction&quot;:null,&quot;jet_parallax_layout_z_index&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_x&quot;:50,&quot;jet_parallax_layout_bg_x_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_x_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_y&quot;:50,&quot;jet_parallax_layout_bg_y_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_y_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_size&quot;:&quot;auto&quot;,&quot;jet_parallax_layout_bg_size_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_size_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_animation_prop&quot;:&quot;transform&quot;,&quot;jet_parallax_layout_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;]}]}\">\n\t\t<div class=\"elementor-element elementor-element-dfd26b4 e-con-full e-flex e-con e-child\" data-id=\"dfd26b4\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[{&quot;_id&quot;:&quot;ec7c150&quot;,&quot;jet_parallax_layout_image&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_image_tablet&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_image_mobile&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_speed&quot;:{&quot;unit&quot;:&quot;%&quot;,&quot;size&quot;:50,&quot;sizes&quot;:[]},&quot;jet_parallax_layout_type&quot;:&quot;scroll&quot;,&quot;jet_parallax_layout_direction&quot;:null,&quot;jet_parallax_layout_fx_direction&quot;:null,&quot;jet_parallax_layout_z_index&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_x&quot;:50,&quot;jet_parallax_layout_bg_x_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_x_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_y&quot;:50,&quot;jet_parallax_layout_bg_y_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_y_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_size&quot;:&quot;auto&quot;,&quot;jet_parallax_layout_bg_size_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_size_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_animation_prop&quot;:&quot;transform&quot;,&quot;jet_parallax_layout_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;]}]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-398f129 elementor-widget elementor-widget-image\" data-id=\"398f129\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"416\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/12\/health-articles-otot-image-1.jpg\" class=\"attachment-full size-full wp-image-21457\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/12\/health-articles-otot-image-1.jpg 416w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/12\/health-articles-otot-image-1-300x216.jpg 300w\" sizes=\"(max-width: 416px) 100vw, 416px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><i>Gambarajah 1:<br>Kontraksi otot lantai pelvis dengan pernafasan seperti biasa<\/i><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9d28375 e-con-full e-flex e-con e-child\" data-id=\"9d28375\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[{&quot;_id&quot;:&quot;ec7c150&quot;,&quot;jet_parallax_layout_image&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_image_tablet&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_image_mobile&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_speed&quot;:{&quot;unit&quot;:&quot;%&quot;,&quot;size&quot;:50,&quot;sizes&quot;:[]},&quot;jet_parallax_layout_type&quot;:&quot;scroll&quot;,&quot;jet_parallax_layout_direction&quot;:null,&quot;jet_parallax_layout_fx_direction&quot;:null,&quot;jet_parallax_layout_z_index&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_x&quot;:50,&quot;jet_parallax_layout_bg_x_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_x_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_y&quot;:50,&quot;jet_parallax_layout_bg_y_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_y_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_size&quot;:&quot;auto&quot;,&quot;jet_parallax_layout_bg_size_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_size_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_animation_prop&quot;:&quot;transform&quot;,&quot;jet_parallax_layout_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;]}]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-01594ab elementor-widget elementor-widget-image\" data-id=\"01594ab\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"416\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/12\/health-articles-otot-image-2.jpg\" class=\"attachment-full size-full wp-image-21458\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/12\/health-articles-otot-image-2.jpg 416w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/12\/health-articles-otot-image-2-300x216.jpg 300w\" sizes=\"(max-width: 416px) 100vw, 416px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><i>Gambarajah 2:<br>Senaman lengkukan pinggang sambil kontraksi otot lantai pelvis dalam posisi baring.<\/i><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4d1643f e-con-full e-flex e-con e-child\" data-id=\"4d1643f\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[{&quot;_id&quot;:&quot;ec7c150&quot;,&quot;jet_parallax_layout_image&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_image_tablet&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_image_mobile&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_speed&quot;:{&quot;unit&quot;:&quot;%&quot;,&quot;size&quot;:50,&quot;sizes&quot;:[]},&quot;jet_parallax_layout_type&quot;:&quot;scroll&quot;,&quot;jet_parallax_layout_direction&quot;:null,&quot;jet_parallax_layout_fx_direction&quot;:null,&quot;jet_parallax_layout_z_index&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_x&quot;:50,&quot;jet_parallax_layout_bg_x_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_x_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_y&quot;:50,&quot;jet_parallax_layout_bg_y_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_y_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_size&quot;:&quot;auto&quot;,&quot;jet_parallax_layout_bg_size_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_size_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_animation_prop&quot;:&quot;transform&quot;,&quot;jet_parallax_layout_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;]}]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7b16d70 elementor-widget elementor-widget-image\" data-id=\"7b16d70\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"416\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/12\/health-articles-otot-image-3.jpg\" class=\"attachment-full size-full wp-image-21459\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/12\/health-articles-otot-image-3.jpg 416w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/12\/health-articles-otot-image-3-300x216.jpg 300w\" sizes=\"(max-width: 416px) 100vw, 416px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><i>Gambarajah 3:<br>Senaman lengkukan pinggang kontraksi otot lantai pelvis dalam posisi duduk.<\/i><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6839fe6 e-con-full e-flex e-con e-child\" data-id=\"6839fe6\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[{&quot;_id&quot;:&quot;ec7c150&quot;,&quot;jet_parallax_layout_image&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_image_tablet&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_image_mobile&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_speed&quot;:{&quot;unit&quot;:&quot;%&quot;,&quot;size&quot;:50,&quot;sizes&quot;:[]},&quot;jet_parallax_layout_type&quot;:&quot;scroll&quot;,&quot;jet_parallax_layout_direction&quot;:null,&quot;jet_parallax_layout_fx_direction&quot;:null,&quot;jet_parallax_layout_z_index&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_x&quot;:50,&quot;jet_parallax_layout_bg_x_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_x_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_y&quot;:50,&quot;jet_parallax_layout_bg_y_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_y_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_size&quot;:&quot;auto&quot;,&quot;jet_parallax_layout_bg_size_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_size_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_animation_prop&quot;:&quot;transform&quot;,&quot;jet_parallax_layout_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;]}]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-058c829 elementor-widget elementor-widget-image\" data-id=\"058c829\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"416\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/12\/health-articles-otot-image-4.jpg\" class=\"attachment-full size-full wp-image-21460\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/12\/health-articles-otot-image-4.jpg 416w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/12\/health-articles-otot-image-4-300x216.jpg 300w\" sizes=\"(max-width: 416px) 100vw, 416px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><i>Gambarajah 4:<br>Senaman kontraksi otot lantai pelvis dengan mengunakan bola dan angkat punggung<\/i><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dce7f55 elementor-widget elementor-widget-spacer\" data-id=\"dce7f55\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-46fb5cb elementor-widget elementor-widget-text-editor\" data-id=\"46fb5cb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5><strong>2. Bantuan peralatan perawatan sekiranya PFM terlalu lemah atau lansung tidak dapat melakukan kontraksi<\/strong><\/h5><ol><li>EMS, electrical muscular stimulator<\/li><li>Vibrance kegel device<br \/>\u00a0<\/li><\/ol><h5><strong>3. Pakar perubatan<\/strong><\/h5><ol><li>Mengambilan ubat<\/li><li>Alat perawatan masalah PFM ditempatkan di faraj<\/li><li>Pembedahan<\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-81d773b elementor-widget elementor-widget-spacer\" data-id=\"81d773b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9fb24df elementor-widget elementor-widget-heading\" data-id=\"9fb24df\" data-element_type=\"widget\" id=\"subtopic03\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Bagaimana cara mengenalpastikan keberkesanan senaman \u2018Kegel\u2019<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f17830e elementor-widget elementor-widget-text-editor\" data-id=\"f17830e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Keberkesanan \/kekuatan otot lantai pelvis boleh dikenalpasti apabila seseorang menjalankan senaman mengikut senaman yang ditetapkan untuk jangka masa selama sekurang-kurangnya 3 bulan.\u00a0<\/p><ol><li>Maklumbalas daripada pasangan seksual<\/li><li>Kawalan kencing lebih baik<\/li><li>Pegurangan penggunaan tuala wanita atau lampin orang dewasa<\/li><\/ol><p>Otot lantai pelvis juga akan menjadi renggang dan lemah secara semulajadi bukan sahaja disebabkan oleh kekurangan senaman, ia juga akan berlaku apabila usia meningkat. Oleh itu, para wanita disarankan agar menjalankan senaman untuk menguatkan otot lantai pelvis sekerap tiga sesi sehari untuk mengekalkan serta menguatkan otot lantai pelvis bagi mengekalkan kejelitaan dalaman anda.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-361df9a elementor-widget elementor-widget-spacer\" data-id=\"361df9a\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64bf17b elementor-widget elementor-widget-text-editor\" data-id=\"64bf17b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><i>Artikel ini disiarkan oleh <a href=\"https:\/\/www.mingguanwanita.my\/kegel-menguatkan-otot-lantai-pelvis-buat-senaman-ini-3-kali-sehari\/\" target=\"_blank\" rel=\"noopener\">Mingguan Wanita, 18 November 2020<\/a><\/i><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Kecantikan seorang wanita bukan sahaja terhad kepada luaran, rupa yang cantik atau badan yang langsing tetapi juga memerlukan kecantikan dalaman yang sihat. <\/p>\n","protected":false},"author":2,"featured_media":21436,"template":"","topic":[156],"language":[135],"class_list":["post-19780","health-article","type-health-article","status-publish","has-post-thumbnail","hentry","topic-internal-medicine","language-bm"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kegel Menguatkan Otot Lantai Pelvis, Buat Senaman Ini 3 Kali Sehari! - Columbia Asia Hospital I Private Hospital in Malaysia<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/kegel-menguatkan-otot-lantai-pelvis-buat-senaman-ini-3-kali-sehari\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kegel Menguatkan Otot Lantai Pelvis, Buat Senaman Ini 3 Kali Sehari! - Columbia Asia Hospital I Private Hospital in Malaysia\" \/>\n<meta property=\"og:description\" content=\"Kecantikan seorang wanita bukan sahaja terhad kepada luaran, rupa yang cantik atau badan yang langsing tetapi juga memerlukan kecantikan dalaman yang sihat.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/kegel-menguatkan-otot-lantai-pelvis-buat-senaman-ini-3-kali-sehari\/\" \/>\n<meta property=\"og:site_name\" content=\"Columbia Asia Hospital I Private Hospital in Malaysia\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-15T01:51:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/02\/health-articles-otot-banner-02.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"836\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/kegel-menguatkan-otot-lantai-pelvis-buat-senaman-ini-3-kali-sehari\/\",\"url\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/kegel-menguatkan-otot-lantai-pelvis-buat-senaman-ini-3-kali-sehari\/\",\"name\":\"Kegel Menguatkan Otot Lantai Pelvis, Buat Senaman Ini 3 Kali Sehari! 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