Kegel Exercise Kaise Kare?
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1. Kegel Exercise karne ke liye, sabse pehle aapko apne pelvic floor muscles ko locate karna hoga. Yeh muscles aapko apne vagina ke beech mein milenge.
2. Ab aapko apne pelvic floor muscles ko contract karna hoga, jisko aap apne anus ya vagina ke andar se kar sakte hai.
3. Muscles ko contract karne ke baad, aapko 5 second tak inhale karna hoga.
4. Iske baad, aapko 5 second tak apne pelvic floor muscles ko relax karna hoga.
5. Iske baad, aapko thodi der wait karni hai, jisme aapko apne pelvic floor muscles ko tighten karna hoga.
6. Iske baad, aapko apne pelvic floor muscles ko phir se contract karna hoga.
7. Iske baad, aapko 5 second tak inhale karna hoga aur 5 second tak apne pelvic floor muscles ko relax karna hoga.
8. Iske baad, aapko phir se wait karna hoga jisme aapko apne pelvic floor muscles ko tighten karna hoga.
9. Iske baad, aapko 10 second tak inhale karna hoga aur 10 second tak apne pelvic floor muscles ko relax karna hoga.
10. Iske baad, aapko ek baar phir se wait karna hoga jisme aapko apne pelvic floor muscles ko tighten karna hoga.
11. Iske baad, aapko 3 se 5 set complete karna hoga.
12. Kegel Exercise karne ke liye, aapko har roj kam se kam 10 minute ka time nikalna hoga.