How To Do Kegel Exercise Part 1 कीगल एक्सरसाइज Pelvic Floor Muscles Exercise

Описание: Kegel Exercises (कीगल एक्सरसाइज़)

Kegel Exercises वे व्यायाम हैं जो Pelvic Floor Muscles (श्रोणि तल की मांसपेशियों) को मजबूत करने के लिए किए जाते हैं। ये मांसपेशियाँ मूत्राशय (Bladder), गर्भाशय (Uterus), आंत (Rectum) को सहारा देती हैं

ये ऐसे व्यायाम हैं जिनमें आप अपने पेल्विक फ्लोर मसल्स को सिकोड़ते और ढीला छोड़ते हैं।
इन्हें मूत्र रोकने वाली मांसपेशियों को बार-बार कसकर किया जाता है।

किसके लिए उपयोगी हैं?

महिलाओं में प्रसूति (Delivery) के बाद की कमजोरी

पुरुषों में Prostate enlargement

Urinary incontinence (पेशाब का टपकना या रुक न पाना)

Premature ejaculation

Rectocele, Cystocele

Sexual performance सुधारने में

पेल्विक क्षेत्र की मजबूती
Urine Incontinence


🩺 कैसे करें Kegel Exercise? (Step-by-Step)

1️⃣ सही मांसपेशी पहचानें

जब आप पेशाब रोकने की कोशिश करते हैं, वही pelvic floor muscles होती हैं।
इन्हीं को कसना है — न कि पेट, जांघ या नितंबों को।


2️⃣ अभ्यास कैसे करें?

Basic Kegel Exercise

1. मांसपेशियों को 5 सेकंड तक कसें।

2. अब 5 सेकंड ढीला छोड़ें।

3. ऐसे 10–15 बार दोहराएँ।
दिन में 3 सेट (सुबह–दोपहर–शाम)
कुल 30–45 कंप्रेशन

3️⃣ Slow Kegels

मांसपेशियों को धीरे-धीरे कसें

10 सेकंड तक पकड़े रखें

धीरे-धीरे ढीला छोड़ें

4️⃣ Fast Kegels (Quick Flicks)

1 सेकंड में कसें और छोड़ें

15–20 बार लगातार करें

अचानक पेशाब या खाँसी से लीक रोकने में बहुत प्रभावी

5️⃣ Elevator Technique

मांसपेशियों को 4–5 चरणों में धीरे-धीरे कसें

फिर 4–5 चरणों में ढीला छोड़ें

उन्नत स्तर के लिए उपयोगी

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