Kegel exercises کیگل ورزشیں केजेल अभ्यास

this video is about kegel exercise
like share and subscribe
By
Dr. Imran Qadir
MBBS, MD, FCPS
Consultant Urologist
You can find more material on
www.uroclinix.com
www.drimranqadir.com
www.drimranurologist.com
www.ourmedics.com
best Urologist of Faisalabad
For contact call now 03369604444
background music is from
www.bensound.com
Kegel exercises - self-sufficiency
Kegel exercises can help strengthen the muscles under the uterus, bladder, and intestines (large intestine). They can help men and women who have problems with urine leakage or bowel control. You may have these problems:
When you get old
If you are gaining weight
After pregnancy and childbirth
After gynecological surgery (women)
After prostate surgery (men)
People with brain and nervous disorders may also have problems with urine loss or bowel control.
Kegel exercises can be performed sitting or lying down at any time. You can do them when you eat, sit at your desk, drive a car, take a rest, or watch TV.
How to find the right muscles
A Kegel exercise is like pretending to urinate and then hold on. They relax and tone the muscles that control the flow of urine. Finding the right muscles to contract is important.
The next time you have to urinate, start walking and then stop. Feel the muscles in your vagina (in women), bladder or anus tighten and move upwards. These are the muscles of the pelvic floor. If you can feel them tightening up, you have done the exercise well. Your thighs, glutes and stomach should remain relaxed.
If you are still not sure if you are contracting the right muscles:
Imagine trying to stop yourself from speeding up.
Women: Insert a finger into your vagina. Contract your muscles as if you were holding your urine, then release it. You should feel the muscles contracting and moving up and down.
Men: Insert a finger into your rectum. Contract your muscles as if you were holding your urine, then release it. You should feel the muscles contracting and moving up and down.
How to do Kegel exercises
Once you know what the movement looks like, do Kegel exercises three times a day:
--Make sure your bladder is empty, then sit or lie down.
--Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
--Relax the muscles and count 3 to 5 seconds.
--Repeat 10 times, 3 times a day (morning, afternoon, and night).
--Breathe deeply and relax your body when you are doing these exercises. Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.
-After 4 to 6 weeks, you should feel better and have fewer symptoms. Keep doing the exercises, but do not increase how many you do.
-- Overdoing it can lead to straining when you urinate or move your bowels.
Pelvic muscle strengthening exercises

[@khalidawan1880]

Very thanks ❤❤❤❤

[@nadeemhussain9343]

Great person and doctor. I personally met him

[@cellphone6495]

Well described... Appreciate.

[@Dr.ImranQadir]

Thanks

[@zodleo8817]

Excellent video JazakAllah

[@marasheed7987]

Very great sir ji Allah bless you always

[@DrZubairbuneri]

Great sir

[@mohsanali2157]

Nice

[@Cricketkidunia99991]

Well described

[@Dr.ImranQadir]

Thanks

[@ibrarallaboutfun7566]

Very good 👍

[@gouravmandal4258]

very nice sir

[@khalidawan1880]

❤❤❤❤

[@Zahirhassan-p6r]

Sir

[@daniyalshaekh2447]

سر کافی فائدہ ہوا ،یہ معلوم کرنا تھا کہ یہ کتنے عرصہ کرنا ہے

[@Dr.ImranQadir]

6 months

[@rabbimazhar6262]

Is me exhale and inhale breathing nai krni kia

[@Dr.ImranQadir]

No

[@sanaamjad9281]

Ye sari exercises kqrni zaroori hain ya in main se 3-4 bhi kar saqtay hain

[@Dr.ImranQadir]

3 sey 4 bhi kr saktey hein.
Agar sari karo to best hey

[@SadafKhubaib-i5x]

Y woman b kr skti hy? Zaror rply krna

[@Dr.ImranQadir]

Yes. Zaroor.
It helps women, too, in many aspects.

[@alimaroof5185]

Sir sham ko excercise Khana khanay Sy phely kry yeah baad m ??

[@Dr.ImranQadir]

Khaney sey pehley

[@mahboobullah701]

Sir ye sab steps karny he ya in me se koi aik ?

[@Dr.ImranQadir]

All of them

[@imtiyazkhazi9696]

Great sir

[@usamakhan9057]

Great sir

[@usamakhan9057]

Great sir