Kegel Exercise in Hindi: आखिर क्या हैं कीगल एक्सरसाइज और इसके फायदे
Kegel exercise is a simple yet powerful pelvic floor exercise that has been gaining popularity owing to its numerous benefits, especially for women. It is considered a great way to keep the reproductive system healthy, improve bladder control, and enhance sexual pleasure. So, whether you are a female who is pregnant, recently given birth, or simply looking for ways to improve your overall health, incorporating Kegel exercises in your routine can be a great idea.
What are Kegel exercises and how to perform them?
Kegel exercises are the practice of contracting and relaxing the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. The pelvic muscles are the ones that control urination, bowel movements, and sexual functions. Kegel exercises are done to strengthen and tone these muscles.
Performing Kegel exercises is simple. First, locate the pelvic muscles by trying to stop the flow of urine midstream. Once you have located these muscles, contract them for 3-5 seconds and then relax for the same amount of time. Start with a few sets of 10-15 repetitions and gradually increase the number of reps over time.
What are the benefits of Kegel exercises?
1. Improved bladder control: As Kegel exercises strengthen the pelvic floor muscles, they help to prevent urinary incontinence or the unintentional leakage of urine.
2. Prepares for childbirth: Kegel exercises can help prepare the pelvic floor muscles for childbirth, making the process smoother and reducing the risk of tearing.
3. Enhanced sexual pleasure: Strengthening the pelvic floor muscles can lead to stronger and longer-lasting orgasms.
4. Better postpartum recovery: Kegel exercises can aid in the postpartum recovery process, promoting faster healing of the pelvic floor muscles, reducing pain and discomfort.
5. Improved digestive system: Kegel exercises can also have a positive impact on the digestive system by preventing constipation.
Conclusion
Kegel exercises can be a great addition to your daily routine, as they help to maintain pelvic floor health and prevent several health issues. They are easy to perform and can be done at any time and any place without anyone even noticing. However, it’s essential to perform them with the correct technique for optimal benefits. Remember to talk to your healthcare provider before starting any new exercise routine, especially during pregnancy or after childbirth.
In conclusion, strengthening the pelvic floor muscles by doing Kegel exercises can have a positive impact on overall health, specifically in preventing urinary incontinence, enhancing sexual pleasure, and promoting postpartum recovery. These exercises are easy to incorporate into a routine and even offer additional benefits such as improving digestion. So why not give them a try?
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