How to do Kegels Exercises in Tamil? (Vaginal Tightening/Pelvic Floor Exercises)

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Dr Nithya talks about the "How to do Kegels Exercises? (Vaginal Tightening/Pelvic Floor Exercises)" in a video that will inform the general public.

Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, just about anytime.

Start by understanding what Kegel exercises can do for you — then follow these instructions for contracting and relaxing your pelvic floor muscles.

You might benefit from doing Kegel exercises if you:

Leak a few drops of urine while sneezing, laughing or coughing (stress incontinence)
Have a strong, sudden urge to urinate just before losing a large amount of urine (urinary urge incontinence)
Leak stool (faecal incontinence)

How to do Kegel exercises
To get started:
Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. Once you've identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.
Perfect your technique. To do Kegels, imagine sitting on a marble and tightening your pelvic muscles as if you're lifting the marble. Try it for three seconds at a time, then relax for a count of three.
Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
Repeat three times a day. Aim for at least three sets of 10 to 15 repetitions a day.
Don't make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.

Dr Nithya
LUMIERE AESTHETIIC CENTRE
149/1-B, Perur Main Road,
Near Dhana Kalyana Mandapam,
Selvapuram, LIC Colony,
Coimbatore - 641026

INTRO - 0:00
What is pelvis - 01:04
Finding pelvic floor weakness - 03:10
Identifying pelvic floor muscles - 03:40
Urethral muscle - 04:42
Vaginal muscle - 05:08
Anal muscle - 05:55
OUTRO - 07:15

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[MedicalInformationClear]

A simple test to find Vaginal Looseness | Vaginal Looseness - Causes, Treatment, Prevention in Tamil

[sandysandhiya]

Good morning mam. After forceps normal delivery after when start this exercise do mam pls soluinga

[pvanithanadar]

Mam vejaina லூஸ் ஆ இருந்தா. கணவன் மனைவி சேர்ந்து இருந்த உடனே விந்து வெளியே வந்துவிடுமா. சொல்லுங்க mam. எனக்கு 10ஆ குழந்தை இல்லை எனக்கு எந்த பிரச்னை யும் இல்ல ன்னு சொல்லுறாங்க. ஆனா எனக்கு இந்த மாதிரி இருக்குறது னால தான் குழந்தை இல்ல யா மேடம். ப்ளீஸ் எனக்கு சொல்லுங்க ப்ளீஸ்

[nivasgandhi]

Anyone can do this exercise. Helpful content for women.

[shalu]

If a person affected for more than 5yrs ...is it curable by this exercise ??

[officialgamer]

Urine incontinence cure panuma doctor..? Plz reply

[magesh]

prolapse iruntha nxt baby plan pana mudiuma

[amrithan]

Chennai la erukah mam unga hospital... Num nd adrs send panunga mam

[AyyappaAyyapparaja-szyo]

மேடம் போன் நம்பர் வேனும் டவுட் கிளியர்