What are Kegel Exercises and Why You Should Do Them in Hindi (PDF Included)
Kegel Exercises Hindi Pdf: Learn the Benefits and Techniques of Pelvic Floor Training
If you are looking for a simple and effective way to improve your pelvic floor health, you may want to try Kegel exercises. Kegel exercises are exercises that strengthen the muscles that support the bladder, bowel, and sexual organs. They can help prevent or treat urinary incontinence, fecal incontinence, pelvic organ prolapse, and sexual dysfunction. In this article, you will learn what Kegel exercises are, how to do them correctly, and how to access a free Kegel exercises Hindi pdf guide.
Kegel Exercises Hindi Pdf
What are Kegel exercises?
Kegel exercises are named after Dr. Arnold Kegel, an American gynecologist who developed them in the 1940s. He discovered that by contracting and relaxing the pelvic floor muscles, women could prevent urine leakage and improve their sexual function. Later, it was found that men could also benefit from Kegel exercises for similar reasons.
The pelvic floor muscles are a group of muscles that form a sling-like structure at the bottom of the pelvis. They support the bladder, bowel, uterus, prostate, and other pelvic organs. They also help control the flow of urine and feces, and play a role in sexual arousal and orgasm.
When the pelvic floor muscles are weak or damaged, they can cause various problems such as:
Urinary incontinence: The involuntary loss of urine when you cough, sneeze, laugh, or exercise.
Fecal incontinence: The involuntary loss of stool or gas.
Pelvic organ prolapse: The dropping of one or more pelvic organs (such as the bladder, uterus, or rectum) into or out of the vagina or anus.
Sexual dysfunction: The difficulty in achieving or maintaining an erection, ejaculation problems, pain during sex, or reduced sexual sensation or satisfaction.
Kegel exercises can help strengthen the pelvic floor muscles and improve these conditions. They can also prevent them from happening in the first place, especially if you do them before or after pregnancy, surgery, aging, or other factors that can weaken the pelvic floor.
How to do Kegel exercises correctly?
The first step to doing Kegel exercises correctly is to identify the right muscles to exercise. You can do this by:
Stopping the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles. However, do not do this regularly as it can cause urinary tract infections or weaken your bladder.
Inserting a finger into your vagina or anus and squeezing it with your muscles. You should feel a tightening and lifting sensation.
Imagining that you are trying to stop passing gas or holding a tampon inside your vagina. The muscles you use to do this are also your pelvic floor muscles.
Once you have located your pelvic floor muscles, you can start doing Kegel exercises by following these steps:
Empty your bladder before you begin.
Lie down on your back with your knees bent and your feet flat on the floor. You can also do them sitting or standing, but lying down may be easier at first.
Tighten your pelvic floor muscles as if you are trying to stop urinating or passing gas. Hold for 3 seconds.
Relax your muscles for 3 seconds. This is one repetition.
Repeat 10 times. This is one set.
Do 3 sets of 10 repetitions per day. You can gradually increase the duration and number of repetitions as you get stronger.
Some tips to keep in mind when doing Kegel exercises are:
Breathe normally and do not hold your breath.
Do not tighten your abdomen, buttocks, thighs, or other muscles. Only focus on your pelvic floor muscles.
Do not overdo it. Too much exercise can cause muscle fatigue or soreness.
Be consistent and patient. It may take several weeks or months to see results.
How to access a free Kegel exercises Hindi pdf guide?
If you want to learn more about Kegel exercises and how to do them correctly, you may want to download a free Kegel exercises Hindi pdf guide. This guide will provide you with detailed instructions, illustrations, and tips on how to perform Kegel exercises for different purposes and situations. You will also learn how to track your progress and measure your results.
To access the free Kegel exercises Hindi pdf guide, you can visit the website of the Continence Foundation of Australia, which is a national organization that provides information and support for people with bladder and bowel problems. On their website, you can find a section called "Incontinence information in other languages", where you can select Hindi as your preferred language. There, you will find a link to download the pdf guide, as well as other useful resources such as factsheets and videos on various topics related to pelvic floor health.
The pdf guide is also available in other languages such as Arabic, Chinese, French, Spanish, Tamil, Urdu, and more. You can choose the language that suits you best and download the guide for free. The guide is easy to read and understand, and you can print it out or save it on your device for future reference.
What are the benefits of doing Kegel exercises regularly?
Kegel exercises are not only good for your pelvic floor muscles, but also for your overall health and well-being. By doing Kegel exercises regularly, you can enjoy the following benefits:
Improve your bladder and bowel control. By strengthening your pelvic floor muscles, you can prevent or reduce urinary incontinence, fecal incontinence, and urge incontinence. This means that you can avoid embarrassing accidents, frequent trips to the bathroom, and uncomfortable symptoms such as leakage, wetness, odor, or infection.
Enhance your sexual function and satisfaction. By toning your pelvic floor muscles, you can improve your sexual arousal, orgasm, and sensation. This can boost your confidence, intimacy, and pleasure with your partner. For men, Kegel exercises can also help with erectile dysfunction, premature ejaculation, and prostate health.
Prevent or treat pelvic organ prolapse. By supporting your pelvic organs with your pelvic floor muscles, you can prevent them from dropping or bulging into or out of your vagina or anus. This can avoid painful and bothersome symptoms such as pressure, heaviness, discomfort, or difficulty with urination or defecation.
Prepare for pregnancy and childbirth. By preparing your pelvic floor muscles for pregnancy and childbirth, you can reduce the risk of complications such as tearing, bleeding, infection, or trauma. You can also recover faster after delivery and prevent long-term problems such as incontinence or prolapse.
Maintain your general health and fitness. By incorporating Kegel exercises into your daily routine, you can improve your posture, balance, circulation, and core strength. You can also reduce stress, anxiety, depression, and chronic pain by relaxing your pelvic floor muscles.
How to do Kegel exercises correctly and safely?
Kegel exercises are a type of exercise that target the pelvic floor muscles, which support the uterus, bladder, and rectum. They were named after Dr. Arnold Kegel, who first described them in 1948 as a non-surgical treatment for genital relaxation. Kegel exercises can help you prevent or reduce urinary incontinence, fecal incontinence, and urge incontinence. They can also improve your sexual function and satisfaction. The most important thing is to identify your pelvic floor muscles correctly and practice them regularly.
Kegel exercises can be done by both men and women. Men can also benefit from strengthening their pelvic floor muscles for erectile dysfunction, premature ejaculation, and prostate health. In this article, we will explain how to do Kegel exercises correctly and safely in Hindi.
Step 1: Identify your pelvic floor muscles
The first step to do Kegel exercises is to locate your pelvic floor muscles. These are the muscles that you use to stop the flow of urine or hold back gas. The easiest way to find them is to try to stop your urine stream mid-flow. This contraction is the basic movement of Kegel exercises. Now relax those muscles and resume the urine flow and you will know where your Kegels are. If you have any medical condition that prevents you from doing Kegels safely, consult your doctor before starting.
Do not stop your urine stream every day as a regular exercise. Doing this can actually weaken your muscles and cause urinary problems.
Step 2: Try inserting a finger into your vagina or anus
If you have trouble finding your pelvic floor muscles, you can try inserting a finger into your vagina or anus and squeeze it slightly. You will feel a tightening of the muscles around your finger and a lifting of the pelvic area. Release the pressure and the pelvic area will return to its original position. Make sure your fingers are clean before inserting them.
If you are sexually active, you can also ask your partner to help you feel your pelvic floor muscles during intercourse.
Step 3: Use a small mirror to check your perineum
If you still have difficulty locating your pelvic floor muscles, you can use a small mirror (hand-mirror) to check your perineum, which is the area of skin between your vagina and anus. Start contracting and relaxing your pelvic floor muscles. If you are doing it right, you will see the skin on the perineum move slightly with each contraction.
Step 4: Make sure your bladder is empty before starting
This is important. You should not start Kegel exercises with a full bladder, as this can cause pain and urinary leakage during the exercise. Before starting the exercise, check your bladder and make sure it is empty.
How to perform Kegel exercises?
Once you have identified your pelvic floor muscles, you can start doing Kegel exercises. There are different types of Kegel exercises that you can do depending on your goal and level of difficulty. Here are some examples:
The Pelvic Tilt
This type of Kegel exercise creates tension in the pelvic area by lifting the hips off the ground.
How to do it:
Lie down on a yoga mat with your back flat on the floor.
Bend your knees and bring them closer to your hips. Make sure there is some distance between your feet and hips.
Place both hands on the sides of your waist.
Now push your knees and hips slightly upward by contracting your pelvic floor muscles.
Hold this position for a few seconds and then lower your hips back to the floor by relaxing your muscles.
Repeat this 10 times or as many as you can comfortably do.
Kegel exercises are a simple and effective way to strengthen your pelvic floor muscles and improve your bladder and bowel control, sexual function, and overall health. You can do them anytime and anywhere, as long as you know how to identify and contract your pelvic floor muscles correctly. You can also try different types of Kegel exercises to challenge yourself and increase the benefits. Remember to consult your doctor before starting Kegel exercises if you have any medical condition that may affect your pelvic floor health. b99f773239