Kegel Balls: Pelvic Floor Training Ka Asaan Aur Moasser Tareeqa
Aap ne kabhi socha hai ke apki pelvic floor muscles ko mazboot banane ke liye ek asaan aur moasser tareeqa kya ho sakta hai? Kegel exercises ne apni effectiveness sabit ki hai, lekin agar aap is se bhi behtareen natayej chahtay hain, to “Kegel balls” aap ke liye ek perfect choice ho sakti hain. Aaj kal Kegel balls ka istimaal sirf ek trend nahi, balkay yeh scientifically proven method hai jo pelvic floor muscles ko mazboot karne ke liye use hota hai.
Is article mein, hum aap ko Kegel balls ke bare mein mukammal maloomat dein ge. Hum yeh samjhen ge ke Kegel balls kya hoti hain, inka sahi tareeqa se istimaal kaise kiya jata hai, aur yeh kaise aapki health, specially pelvic health, ko improve kar sakti hain. Agar aap pregnant hain ya postpartum recovery se guzar rahi hain, to hum yeh bhi discuss karein ge ke Kegel balls aap ke liye kaise faidemand ho sakti hain.
Aksar log yeh sochne par majboor ho jate hain ke inka sahi size aur weight kya hona chahiye, inhe kitni der tak use karna chahiye, aur yeh kaisay pata chalega ke hum Kegel balls ko sahi tareeqa se use kar rahe hain ya nahi? Is article mein aap in tamam questions ke jawab payenge. Yeh article na sirf aap ke queries ko address karega, balkay aap ko Kegel balls ke istimaal se mutaliq aam ghaltiyon se bhi bachne ke tips dega. Iske ilawa, hum aap ko kuch best products bhi recommend karein ge jo aapke pelvic floor training experience ko aur behtareen bana sakte hain.
To agar aap apni pelvic health ko mazid mazboot banana chahtay hain, apne self-confidence ko barhana chahtay hain, ya apni postpartum recovery ko fast track par lana chahtay hain, to yeh article aap ke liye ek complete guide sabit hoga. Chaliye, Kegel balls ke faide aur unka sahi istimaal jan’ne ke liye is safar ka aaghaz karte hain.
Section 1: Kegel Balls Ka Taaruf
Kegel Balls Kya Hain?
Kegel balls asal mein ek asaan aur moasser tareeqa hain jinka istimaal aap apne pelvic floor muscles ko train karne ke liye kar sakti hain. Ye balls, jo aksar weighted balls hoti hain, vaginally insert ki jati hain aur inhe apne muscles se hold karne ki koshish ki jati hai. Yeh process aapke pelvic floor muscles ko mazboot banata hai, jo kayi health benefits ka zariya ban sakta hai.
Kegel exercises ke bare mein agar aap mazid detail mein jana chahti hain, to aap hamara [Kegel Exercises Guide] article parh sakti hain, jisme humne step-by-step tareeqa bataya hai ke Kegel exercises kaise ki jati hain aur unke faide kya hain.
Types of Kegel Balls
Kegel balls market mein mukhtalif types aur sizes mein dastiyab hain. Yeh balls aam tor par beginners aur advanced users ke liye alag-alag weights mein available hoti hain. Kuch Kegel balls smooth hoti hain, jabke kuch balls textured surface ke saath aati hain, jo kaisi aur ziada resistance provide karti hain.
Beginners ke liye:
Shuruati users ke liye lighter aur smaller Kegel balls recommended hain. Yeh balls zyada heavy nahi hoti, isliye inhe hold karna aur muscles ko train karna asan hota hai.
Advanced Users ke liye:
Agar aap Kegel exercises mein experience rakhte hain, to aap heavier Kegel balls ka intekhab kar sakti hain, jo aapke muscles ke liye mazid challenge aur strength provide karti hain.
Ye balls isliye bhi moasser hain kyun ke yeh aapko apne pelvic floor exercises ke dauran constant feedback deti hain. Yeh feedback aapko motivate karta hai ke aap apne exercises ko durust tareeqe se karein aur apne muscles ko aur mazboot banayein.
Kegel Balls Aur Dusri Pelvic Floor Tools Ka Farq
Aksar log yeh sawal karte hain ke Kegel exercises aur Kegel balls mein farq kya hai, aur kaunsa tareeqa zyada effective hai? Bunyadi tor par, traditional Kegel exercises aapke muscles ko mazboot banati hain, lekin Kegel balls in exercises ko ziada impactful banati hain kyun ke inhe hold karne ke liye aapko apni muscles ko zyada activate karna padta hai.
Agar aap Kegel exercises ke faide, specially sexual benefits, pregnancy ke dauran ya postpartum recovery ke dauran janna chahti hain, to aap hamary ye articles prhein.
[Kegel Exercises Benefits Sexually]
[Kegel Exercises in Pregnancy]
[Kegel Exercises Postpartum Benefits]
In articles mein humne detailed tor par bataya hai ke Kegel exercises kaise aapke pregnancy aur delivery ke baad ke time mein help kar sakti hain.
Kegel Balls ke Benefits Aur Sexual Health
Kegel balls ka istimaal na sirf aapki pelvic floor muscles ko mazboot banata hai, balki ye aapki sexual health ko bhi improve karne mein madadgar sabit hota hai. Kegel balls se apni muscles ko control aur awareness badhane se aapko sexual pleasure mein bhi improvement mehsoos ho sakti hai. Agar aap is topic ke bare mein mazid detail mein janna chahti hain, to hamara [Kegel Exercises Benefits Sexually] article zaroor parhain, jisme humne scientific research ke zariye bataya hai ke Kegel exercises aapki sexual health ko kaise improve karti hain.
Section 2: Kegel Balls Ka Istemaal
Safe Usage Of Kegel Balls: Step-by-Step Guide:
Kegel balls ka safe aur effective istimaal karne ke liye pehla qadam yeh hai ke aap apne aap ko relax karen. Kegel balls ko insert karne se pehle apni body ko aram dena zaroori hai. Yeh exercise aap bed par let kar ya phir kisi comfortable chair par beth kar bhi kar sakte hain.
1. Kegel Balls Ka Istemaal Kese Shuru Karen:
Apni body ko relax karen aur halka sa lubricant (jelly) Kegel balls par lagayen taake insertion asaan ho jaye. Jelly lagane ke baad, gently Kegel balls ko vaginal opening ke andar push karein. Yeh zaroori hai ke aap halki halki breath lete rahein taake muscles relax rahein.
2. Insert Karne Ka Behtareen Position:
Kegel balls ko insert karte waqt sab se behtareen position yeh hai ke aap apne pairo ko thoda sa spread kar lein aur ghutne halka sa bend kar lein. Yeh position aap ko comfortable mehsoos karne mein madad degi aur insertion asaan hoga.
3. Removal Ka Asaan Tareeqa:
Kegel balls ko remove karna bhi asaan hai. Bas apni pelvic muscles ko halka sa relax karein aur ball ko gently pull out karein. Removal ke liye bhi aap wohi position use kar sakti hain jo insertion ke liye use ki thi. Har bar istimaal ke baad Kegel balls ko achi tarah se clean karna na bhulein, jiska tareeqa Aage tafseelan diya gaya hai.
4. Best Position:
Kegel balls ka insert karne ka sab se behtareen position woh hota hai jahan aap apne aap ko puri tarah relax kar sakein. Commonly, lying down on your back with knees slightly bent sab se suitable position mani jati hai, lekin agar aap comfortable mehsoos na karein, to aap standing position ya chair par beth kar bhi Kegel balls ka istimaal kar sakti hain.
4. Usage Time:
Rozana Kegel balls ka istimaal karna beneficial hai lekin waqt ka khayal rakhna zaroori hai. Shuru mein, sirf 10 se 15 minutes tak Kegel balls use karna kafi hai. Jaise jaise aapka confidence aur strength barhti jaye, aap 20 se 30 minutes tak duration ko increase kar sakti hain.
5. Sahi Size Aur Weight Ka Intekhab:
Shuruati users ke liye, lighter weight Kegel balls ka intekhab karna zaroori hai taake muscles gradually strength gain kar saken. Beginners ko heavy weight Kegel balls avoid karni chahiye kyunki yeh muscles par unnecessary pressure dal sakti hain. Pehli dafa users ke liye soft material aur chhoti size ki Kegel balls behtareen hoti hain. Jaise jaise aapka comfort level aur muscles ki strength barhti jaye, aap heavy Kegel balls ki taraf move kar sakti hain.
6. Beginners Ke Liye Tips:
Agar aap pehli dafa Kegel balls ka istimaal kar rahi hain, to light weight balls aap ke liye best option hain. Yeh aapke pelvic muscles ko gently train karengi aur aapko proper control aur confidence milne mein madad degi. Beginners ke liye light Kegel balls ke saath proper routine follow karna bhi zaroori hai, jaisa ke “7 Powerful Ways to Seamlessly Integrate Kegel Exercises into Your Daily Routine” mein diya gaya hai. Yeh routine aapke pelvic muscles ko time ke sath mazid strong karega.
Section 3: Pregnancy Aur Postpartum Mein Kegel Balls ka Use
Pregnancy aur postpartum (bachay ke paida honay ke baad) ka waqt aurat ke liye physically aur emotionally challenging ho sakta hai. Is dauran pelvic floor ki health ko maintain karna bohat zaroori hota hai, aur Kegel balls is mein bohat madadgar sabit ho sakti hain. Is section mein hum discuss kareinge ke pregnancy ke dauran aur postpartum recovery mein Kegel balls ka kaise safe aur moasser istimaal kiya ja sakta hai.
Pregnancy Mein Kegel Balls Ka Istimaal
Safety During Pregnancy:
Kegel balls pregnancy ke dauran use karne ka sawaal bohat common hai, aur is ka jawab mostly women ke health condition aur doctor ki advice par depend karta hai. Agar aapki pregnancy normal aur healthy hai, to Kegel balls ka istimaal safe ho sakta hai. Ye aapki pelvic floor muscles ko strong rakhta hai, jo labor aur delivery mein asani paida kar sakta hai. Lekin agar aapko koi complications hain, jaise ke placenta previa ya cervical insufficiency, to aapko Kegel balls ka istimaal na karne ki salah di jati hai.
Kegel Balls Se Labor Ki Preparation:
Jaisay jaisay delivery ka waqt qareeb aata hai, pelvic floor muscles ko mazid strong karna zaroori ho jata hai. Kegel balls is mein bohat helpful sabit ho sakti hain. Regular Kegel exercises ke sath agar aap Kegel balls ka bhi istimaal karein, to ye labor ke doran aapki muscles ko relax aur flexible rakhta hai, jo ke natural delivery mein asani paida kar sakta hai.
Postpartum Recovery: When to Start Using Kegel Balls Postpartum:
Bachay ke paida honay ke baad, aapka pelvic floor ziada weak ho jata hai, aur is dauran Kegel exercises aur Kegel balls ka istimaal bohat faida mand hota hai. Lekin postpartum period mein Kegel balls ka istimaal shuru karne se pehle apne doctor se zaroor mashwara karein, khas tor par agar aapki delivery C-section se hui hai ya aapko koi medical complications hain. Usually, vaginal delivery ke baad kuch weeks ka intizar karna chahiye taake body naturally heal ho jaye. Phir aap halka phulka Kegel exercises shuru kar sakti hain, aur jab comfortable mehsoos karein, to Kegel balls ka istimaal bhi shuru kar sakti hain.
Postpartum Recovery And Kegel Exercises
Benefits of Using Kegel Balls in Postpartum Recovery:
Kegel balls se aapki pelvic floor muscles jaldi se recover aur mazboot hoti hain, jo ke urinary incontinence aur pelvic organ prolapse se bachati hain. Yeh problem postpartum period mein bohat aam hain, lekin Kegel balls ke regular istimaal se in masail ka ilaj ho sakta hai.
Sexual Health Ko Improve Karna:
Postpartum period mein aksar women sexual health issues face karti hain, jaise ke decreased sexual desire ya discomfort during intercourse. Kegel balls in issues ko address karne mein madadgar hoti hain, kyun ke ye vaginal muscles ko tone aur strengthen karne mein madad karti hain, jo ke sexual health aur pleasure ko improve kar sakti hain.
Scientific Research:
Scientific studies bhi yeh support karti hain ke postpartum recovery mein Kegel balls ka regular istimaal aapki overall pelvic health ko improve karne mein bohat faida mand hota hai. Ek study ke mutabiq, un aurton ne jo Kegel balls ko apni postpartum recovery mein shamil kiya, unka recovery time un aurton se ziada kam tha jo sirf traditional Kegel exercises karti thi. Is se yeh sabit hota hai ke Kegel balls postpartum recovery ke liye ek effective tool hain.
How to Use Kegel Balls Postpartum:
Shuruati Hifazat:
Postpartum period mein Kegel balls ka istimaal bohat hifazat aur ahtiyaat ke sath karna chahiye. Agar aap discomfort ya pain mehsoos karein, to foran apna doctor se rabta karein.
Regular Routine:
Thoda thoda time se shuruat karein, jaise ke 10-15 minutes daily, aur phir dheere dheere apne time ko barhayein.
Pelvic Floor Physiotherapy:
Agar aapko lagta hai ke aapki pelvic floor muscles bohat weak hain, to Kegel balls ke sath pelvic floor physiotherapy bhi ki ja sakti hai, jo ke ziada effective hoti hai.
Product Recommendation:
Kegel Balls for Postpartum Recovery:
Yeh specially designed Kegel balls postpartum period ke liye bohat useful hain. Yeh light weight aur easy-to-use hain, jo ke aapke recovery process ko asaan banati hain. Kegel balls postpartum recovery ke liye specially designed hain, jin se aap apni pelvic floor ko mazboot aur healthy rakh sakti hain.
Section 4: Kegel Balls Ke Benefits
In this section, we’ll dive into the various benefits of using Kegel balls, focusing on how they can strengthen the pelvic floor muscles, help with urinary incontinence, and improve sexual health and pleasure.
Pelvic Floor Ko Mazboot Karna:
Kegel balls ka sab se bara faida ye hai ke ye pelvic floor muscles ko mazboot banate hain. Jab aap Kegel balls ko insert karte hain aur apne muscles ko tighten karte hain, to ye balls ek weight ki tarah kaam karte hain. Muscles ko is weight ke against contract karna padta hai, jis se unki strength increase hoti hai.
Scientific research ne ye proof kiya hai ke Kegel balls ka regular istimaal pelvic floor muscles ko ziada effectively target kar sakta hai, compared to traditional Kegel exercises. Ye exercises un logon ke liye bohat mufeed hain jo childbirth ke baad apne pelvic floor ko regain karna chahte hain, ya jinko pelvic floor weakness ki wajah se issues face karne parte hain, jaise ke urinary incontinence.
Ek research ke mutabiq, Kegel balls use karne walay afrad ne apne pelvic floor muscle strength mein 12 weeks ke andar andar 40% tak behtri mehsoos ki. Ye results un logon ke muqable mein kafi behtareen thay jo sirf traditional Kegel exercises kar rahe thay.
Urinary Incontinence:
Urinary incontinence, yaani bladder control ka loss, aik aam masla hai jo aksar weak pelvic floor muscles ki wajah se hota hai. Kegel balls se ki gayi exercises is maslay ko control karne mein bohat madadgar sabit hoti hain. Ye balls muscles ko consistently train karti hain, jis se bladder control improve hota hai.
Jab aap Kegel balls use karte hain, to aap apni muscles ko is weight ke against compress karte hain, jis se muscles mazboot hoti hain. Kegel balls ka regular istimaal in muscles ko mazboot karne ka ek asan tareeqa hai, jis se aap apne bladder par ziada control hasil kar sakti hain.
Ek study ke mutabiq, urinary incontinence ke patients ne Kegel balls use karne ke baad apne symptoms mein significant improvement dekhi. In patients mein 70% ne apne symptoms mein relief mehsoos kiya, aur 50% ne apne bladder control mein noticeable behtari dekhi. Ye research is baat ki tasdeeq karti hai ke Kegel balls ka istimaal urinary incontinence ke liye ek effective solution hai.
Kegel Exercises vs Kegel Balls:
Jab aap Kegel exercises bina kisi tool ke karte hain, to aap apni muscles ko engage karte hain, lekin Kegel balls ka istimaal aap ke muscles par ziada pressure dalta hai. Is se aap ki exercises aur bhi effective hoti hain, aur aap ke muscles ziada jaldi mazboot hoti hain.
How Kegel Balls Help In Urinary Incontinence:
Kegel balls ko daily routine mein shamil karke, aap apne pelvic floor muscles ko strength aur endurance provide kar sakti hain. Ye muscles jab mazboot hoti hain, to ye bladder ko support karne mein madad deti hain, jis se aap ko urinary leakage ka samna nahi karna parta. Regular practice se aap ye masla hal kar sakti hain aur apne bladder control ko barqarar rakh sakti hain.
Sexual Health Ko Improve Karna
Enhanced Pleasure:
Kegel balls ka aik aur ahem faida ye hai ke ye sexual health aur pleasure ko bhi improve karti hain. Jab aap Kegel balls ka regular istimaal karti hain, to aap ke pelvic floor muscles mazboot hoti hain. Ye muscles sexual intercourse ke dauran bhi involved hoti hain, aur jab ye mazboot hoti hain, to aap ka sexual experience aur bhi pleasurable ban jata hai.
Increased Sensation:
Mazboot pelvic floor muscles ke saath, aap ko ziada control aur sensation mehsoos hota hai. Kegel balls ke istimaal se aap apni muscles ko engage kar sakti hain, jo sexual arousal aur orgasm ko bhi enhance karta hai. Is se aap ka sexual life aur bhi satisfying aur fulfilling ho sakta hai.
Ek research ke mutabiq, Kegel exercises aur Kegel balls ka istimaal karne walay afrad ne apne sexual satisfaction mein significant improvement dekhi. Is study mein 80% logon ne apne sexual pleasure mein improvement report ki, aur unhon ne orgasms ke intensity mein bhi farq mehsoos kiya. Ye evidence is baat ko support karta hai ke Kegel balls ka istimaal sirf pelvic health ke liye nahi, balki sexual health ke liye bhi beneficial hai.
Conclusion on Benefits:
In tamam benefits ko dekh kar ye kahna galat nahi hoga ke Kegel balls aap ki pelvic aur sexual health ke liye ek powerful tool hain. Ye sirf aap ki muscles ko mazboot banane mein madad nahi karte, balki aap ke overall quality of life ko bhi improve karte hain. Regular istimaal se aap apni bladder control, sexual pleasure, aur confidence mein noticeable behtari mehsoos kar sakti hain. Is liye, agar aap apne pelvic floor ki health ko serious leti hain, to Kegel balls ko apne routine ka hissa banana ek aqalmandi bhara faisla hoga.
Section 5: Kegel Balls Se Results Kab Dekhne Ko Milte Hain?
Jab ap Kegel balls ka istimaal shuru karte hain, to aap ye soch rahe honge ke is se results kab aur kaise milenge. Ye sawal aam hai, aur jawab bhi utna hi aasan hai, magar is ka daromadar kuch factors par hota hai. Aayiye is section mein ye samajhte hain ke aapko Kegel balls ke results dekhne mein kitna waqt lag sakta hai aur kis tarah ke improvements aap expect kar sakte hain.
Timeline: Kegel Balls Se Pelvic Floor Improvement Ka Time Duration
Kegel balls ka istimaal karke results dekhne ka waqt har shakhs ke liye mukhtalif ho sakta hai. Aam tor par, agar aap rozana ya haftay mein kuch dafa Kegel balls ka istimaal kar rahe hain, to aapko pehle chand hafton ke andar results nazar aana shuru ho sakte hain. Lekin, ye yad rakhein ke sab ke liye yeh duration mukhtalif hota hai.
1. Pehle 2-3 Haften Mein:
Pehle chand hafton mein, aap apne pelvic floor muscles mein halka sa farq mehsoos karna shuru karenge. Shuru mein shayad ye farq bohot noticeable na ho, magar consistency se aap ye mehsoos karenge ke aapke muscles pehle se ziada tight ho rahe hain.
Yeh wo waqt hota hai jab aapko apni progress ko note karna chahiye aur apne routine ko barqarar rakhna chahiye.
2. 1-2 Mahine Ke Baad:
Ek do mahine ke baad, aapko ziada significant improvement mehsoos hogi. Aap apne pelvic floor muscles ko zyada strong aur stable mehsoos karenge. Yeh wo waqt hota hai jab aapko daily activities, jaise ke sneezing ya laughing, mein zyada control mehsoos hoga.
Aap ye bhi dekhenge ke agar aapko pehle urinary incontinence ka masla tha, to is mein bhi kaafi improvement aane lagi hai.
3. 3 Mahine Aur Us Ke Baad:
3 mahine ke baad, agar aap consistent rehkar Kegel balls ka istimaal karte rahe hain, to aapko apne pelvic floor muscles mein full strength aur stability mehsoos hogi. Yeh wo waqt hota hai jab aap apne exercises mein weight increase kar sakte hain ya phir advanced Kegel balls ka use kr skte hain.
Expected Improvements: Regular Istimaal Se Kya Expect Karna Chahiye?
Kegel balls ka istimaal karte hue, aapko kuch specific improvements ki umeed rakhni chahiye. Yeh improvements na sirf aapki pelvic health ke liye, balke overall wellbeing ke liye bhi zaroori hain.
1. Pelvic Floor Muscles Ki Strength:
Aap ye dekhenge ke aapke pelvic floor muscles pehle se zyada strong aur supportive ho gaye hain. Yeh muscles na sirf apni jaga par sab kuch support karte hain, balke urinary control ko bhi behter banate hain.
Yeh strength khas tor par pregnancy ke baad ya age ke sath kam hone wali muscle tone ko wapas laane mein madadgar hoti hai.
2. Urinary Incontinence Mein Kami:
Agar aap pehle se urinary incontinence se pareshaan hain, to Kegel balls ka istimaal aapke liye faidamand sabit hoga. Aap dekhenge ke aapka control pehle se behter hota ja raha hai, aur accidental leakage mein kami aayi hai.
3. Sexual Health Aur Pleasure Mein Improvement:
Kegel balls ka istimaal sexual health aur pleasure mein bhi zyada improvement laata hai. Yeh balls aapki pelvic floor muscles ko strong karte hain, jo ke sexual arousal aur satisfaction ko increase karte hain.
Yeh bhi dekha gaya hai ke strong pelvic floor muscles se orgasms bhi intense aur frequent hote hain.
4. Overall Confidence Aur Wellbeing:
Jab aap apne body par zyada control mehsoos karte hain, to yeh confidence mein bhi izafa karta hai. Aap apne overall wellbeing ko behtar mehsoos karte hain, jo ke aapki personal aur social life mein bhi nazar aata hai.
Consistency Ki Ahmiyat:
Kegel balls ke results dekhne ke liye sab se important factor consistency hai. Agar aap inhe regularly aur theek tareeqa se use karte hain, to aapko yaqeenan behtareen results milenge. Apni progress ko track karte rahna aur exercises ko apne daily routine ka hissa banana zaroori hai.
Aapko Kegel balls ke istimaal se kuch hi arse mein positive results nazar aana shuru ho jayenge, lekin in results ko maintain rakhne ke liye lazmi hai ke aap in exercises ko apne routine ka hissa banayein. Yad rakhein, consistency aur patience se aap apni pelvic health ko dramatically improve kar sakte hain.
Section 6: Common Mistakes Aur Troubleshooting
Pelvic floor exercises, specially Kegel balls ka istimaal, tabhi moasser hota hai jab aap sahi tareeqay se karein. Bohat si auratein Kegel balls ko galat tareeqay se use karti hain, jisse nafa kam aur nuqsan zyada hota hai. Is section mein hum aam ghaltiyon aur un se bachne ke tareeqay discuss kareinge.
Aam Ghaltiyan Aur Un Se Bachne Ka Tareeqa
1. Ghalat Size Ya Weight Ka Intekhab
- Ghalti: Bohat se beginners waqti taur par ya to bohat choti ya bohat bari size ke Kegel balls choose kar lete hain. Agar weight ya size theek na ho, to Kegel balls ka slip hona ya discomfort mehsoos hona aam baat hai.
- Solution: Pehle pehlay beginners ke liye choti aur halki weight wali Kegel balls use karna behtareen hota hai. Jab muscles mazboot ho jayen, tab aap gradually size aur weight increase kar sakte hain. Yeh aapke comfort aur efficiency ko barhata hai.
2. Balls Ko Zyada Dair Tak Istimaal
- Ghalti: Kegel balls ko zyada dair tak use karna ya unko continuously lagaye rakhna bhi ek aam ghalti hai. Yeh muscles ko overwork karne ka sabab ban sakta hai.
- Solution: Har roz sirf 10-15 minutes ke liye Kegel balls ka istimaal kaafi hota hai. Agar aap beginner hain, to shuru mein kam waqt tak use karein aur dheere dheere duration barhayein. Muscles ko rest dena bhi zaroori hai, taake woh healthy aur strong reh sakein.
3. Improper Insertion Aur Removal
- Ghalti: Kegel balls ko ghalat tareeqay se insert karna ya remove karna discomfort ya even pain ka sabab ban sakta hai. Agar balls sahi position mein na hoon, to yeh muscles ko proper tareeqay se target nahi karte.
- Solution: Kegel balls ko insert karte waqt relaxed position mein hoon. Aksar log lie down karte waqt insert karna prefer karte hain. Removal ke waqt gently pull karein, kabhi bhi force ka istimaal na karein. Agar kabhi aapko koi takleef mehsoos ho, to fauran stop karein.
4. Muscles Ko Over-Engage krna
- Ghalti: Kegel exercises ke dauran, sirf pelvic floor muscles ko engage karna zaroori hai, lekin kai martaba log apne stomach, buttocks, ya thighs ke muscles ko bhi engage kar lete hain, jo ke galat hai.
- Solution: Jab Kegel balls ko use karein, to apni body par focus karein aur ensure karein ke sirf pelvic floor muscles ko contract kar rahe hain. Baqi muscles relaxed rahne chahiyein. Yeh practice mein aane se aap Kegel balls ko zyada moasser tareeqay se use kar sakein ge.
Agar ap pelvic floor muscles ko smajhna chahte hain to is article ko prhein:
Unlock the Secrets: 7 Essential Facts About Pelvic Floor Anatomy Every Woman Should Know
Kegel Balls Agar Fall Out Ho Jayen To Kya Karein?
1. Kegel Balls Ka Slip Ya Fall Out Hona
- Masla: Kabhi kabhar aisa hota hai ke Kegel balls apni jagah se slip kar jati hain ya fall out ho jati hain. Yeh issue specially un logon ke sath hota hai jo ya to galat size use kar rahe hote hain ya unke pelvic floor muscles weak hote hain.
- Solution: Agar aap beginner hain aur yeh problem face kar rahe hain, to halki weight aur choti size ki Kegel balls choose karein. Muscles ko gradually mazboot hone den aur phir heavy weight balls ka istimaal karein. Agar balls phir bhi slip ya fall out ho rahi hain, to ensure karein ke aap sahi position mein hain aur Kegel balls ko sahi tareeqay se insert kar rahe hain.
2. Size Aur Weight Ka Asar
Explanation: Kegel balls ke size aur weight ka asar unke retention par directly hota hai. Agar balls bohat heavy ya bari hain, to unka fall out hona zyada mumkin hota hai. Pehle halki weight aur small size ke balls choose karein, aur phir dheere dheere apni strength ke mutabiq heavy weight aur large size balls try karein.
3. Pain Aur Discomfort
- Issue: Agar aap Kegel balls use karte waqt pain ya discomfort mehsoos karte hain, to yeh aik red flag ho sakta hai. Yeh ya to improper insertion ya ghalat size ke sabab se ho sakta hai.
- Solution: Pehle Kegel balls ko sahi tareeqay se insert karna ensure karein. Agar phir bhi discomfort mehsoos ho, to ho sakta hai aapke liye us size ya weight ka ball suitable na ho. Light weight aur choti size se shuruat karein. Agar pain barqarar rahe, to apne doctor se mashwara karein.
Summary
Kegel balls ka sahi istimaal karne se pelvic floor exercises ka fayda barh jata hai, lekin kuch aam ghaltiyan jo log karte hain, un se bachna zaroori hai. Apne body ko samjhein aur apni comfort level ke mutabiq Kegel balls ka selection aur istimaal karein. Iss tarah aap apne pelvic floor muscles ko effectively strong kar sakte hain bina kisi discomfort ya nuqsan ke.
Section 7: Kegel Balls Ki Care Aur Maintenance
Kegel balls ki proper care aur maintenance na sirf inki durability ko barhata hai, balki aapki health ke liye bhi zaroori hai. Achi tarah se clean aur store karne se aap infections aur discomfort se bach sakte hain. Is section mein, hum discuss karenge Kegel balls ko clean aur store karne ka behtareen tareeqa.
1. Kegel Balls Ko Clean Karne Ka Tareeqa
Kegel balls ka clean hona buhat zaroori hai, kyun ke ye direct contact mein aati hain aur proper cleaning se aap infections se bach sakti hain. Yahan kuch basic steps hain jo aap follow kar sakti hain:
A. Use a Mild, Unscented Soap
Sabun Ka Intikhab:
Kegel balls ko clean karne ke liye, hamesha mild aur unscented sabun ka use karein. Yeh aapki skin ko irritate karne wale chemicals se bachayega.
Cleaning Process:
Kegel balls ko halkay garam paani se gila karein, phir sabun lagayein, aur halki haath se mal kar clean karein. Is process mein aap Kegel balls ke har hissa, including any cords or strings, ko thoroughly clean karein.
B. Avoid Harsh Chemical
Kegel balls ko clean karne ke liye bleach, alcohol ya koi bhi harsh chemicals use na karein. Yeh chemicals aapki skin aur vaginal health ko nuksan pohancha sakte hain.
C. Rinse Thoroughly
Sabun lagane ke baad, Kegel balls ko halkay garam paani se achi tarah dhoein taake sabun ke asraat poori tarah se nikal jayein.
D. Air Dry Completely:
Air Drying:
Clean karne ke baad, Kegel balls ko hawa mein dry hone ke liye rakh dein. Kegel balls ko kapray se ponchnay se gurez karein, kyun ke yeh fabric ke fibers balls par reh sakte hain.
Pat Dry (Optional):
Agar aap jaldi mein hain, to balls ko ek clean aur dry towel se gently pat dry kar sakti hain.
E. Consider Using a Special Cleaning Solution
Special Cleaners:
Agar aap apni Kegel balls ko aur bhi zyada hygienic rakhna chahti hain, to market mein specially designed toy cleaners bhi available hain jo aap use kar sakti hain. Yeh cleaners usually water-based hote hain aur in mein koi harmful chemicals nahi hote.
2. Kegel Balls Ko Store Karne Ka Tareeqa
Kegel balls ko store karna bhi utna hi zaroori hai jitna inki cleaning. Proper storage se aap balls ko germs aur dust se mehfooz rakh sakti hain.
A. Store in a Clean, Dry Place
Kegel balls ko hamesha ek clean aur dry jagah par store karein. Moist environments se gurez karein kyun ke ye bacteria growth ko encourage karte hain.
B. Use a Dedicated Storage Bag
Ziada tar Kegel balls ke saath ek storage pouch ya bag aata hai. Aap apni balls ko is pouch mein store karein taake ye clean aur hygienic rahein.
C. Avoid Direct Sunlight
Kegel balls ko direct sunlight mein expose na karein. Sunlight inki material ko damage kar sakti hai, especially agar balls silicone ya plastic se bani hoon.
D. Separate from Other Items
Kegel balls ko apni dusri personal items, especially sharp ya rough items se door rakhein. Yeh balls ko scratch ya damage kar sakti hain.
E. Check Regularly for Wear and Tear
Regularly Kegel balls ko check karein for any signs of wear and tear, jaise ke cracks ya discoloration. Agar aapko koi damage nazar aaye, to inki replacement karna behtareen hai.
Section 8: Kya Kegel Balls Ke Koi Side Effects Ya Risks Hain?
Kegel balls ka istimaal aksar safe mana jata hai, magar jaise kisi bhi health-related product ke sath hota hai, kuch logon ke liye ye kuch risks ya side effects bhi la sakte hain. Iss section mein hum in potential side effects aur risks ko detail mein discuss kareinge, taake aap informed decision le sakein.
1. Health Risks:
Infection Ka Khatra:
Agar Kegel balls ko achi tarah se clean na kiya jaye ya unhygienic tareeqay se store kiya jaye, to ye bacteria ke growth ka sabab ban sakti hain, jo infection ka khatra barha sakta hai. Ye infections aksar vaginal infections, urinary tract infections (UTIs), ya yeast infections ki shakal mein ho sakti hain.
Prevention: Iska behtareen hal ye hai ke Kegel balls ko har istemal ke baad saaf aur dry rakha jaye aur unke liye proper cleaning solution ka use kiya jaye. Ye bhi zaroori hai ke Kegel balls ko safe jagah par store kiya jaye taake wo har qisam ke germs se mehfooz rahein.
Discomfort ya Pain:
Agar Kegel balls ka size ya weight aapke pelvic floor muscles ke liye theek nahi hai, to discomfort ya pain mehsoos ho sakta hai. Ye bhi ho sakta hai ke aap balls ko galat tareeqay se insert kar rahe ho, jo discomfort ka sabab ban sakta hai.
Prevention: Achi fit ka intekhab karna zaroori hai. Agar aap beginner hain to halki aur chhoti balls se shuruat karein. Agar discomfort ya pain continue ho, to aapko ye istemal band kar dena chahiye aur kisi professional se mashwara lena chahiye.
Pelvic Floor Muscles Ka Overexertion:
Kegel balls ka zyada istemal ya muscles ko over-train karna aapke pelvic floor ko overexert kar sakta hai. Ye overexertion pelvic muscles ko thakawat ya injury ka shikar bana sakti hai.
Prevention: Kegel balls ko ek routine ke mutabiq aur moderation mein istemal karein. Har din ya haftay mein recommended waqt tak hi use karein aur rest ka waqt zaroor dein.
2. Who Should Avoid:
Certain Medical Conditions:
Pelvic Inflammatory Disease (PID) ke patients ke liye Kegel balls ka istemal risky ho sakta hai kyunke ye condition already pelvic area mein inflammation aur sensitivity la sakti hai. Kegel balls ka istemal is condition ko aur zyada agravate kar sakta hai.
Prolapsed Uterus ya Bladder:
Agar kisi ka uterus ya bladder prolapse ka shikar hai, to Kegel balls ka istemal mazeed nuksan pohancha sakta hai. Prolapse ki condition mein pelvic floor muscles already weak hoti hain, aur balls ka weight unhe aur stress de sakta hai.
Pregnancy Ke Certain Stages:
High-Risk Pregnancy:
High-risk pregnancy mein, jahan doctor ne physical activities ko limit karne ka mashwara diya ho, Kegel balls ka istemal na karna behtareen hai. Ye pregnancy ke stability ko effect kar sakti hain.
Early Pregnancy:
Agar pregnancy ke shuruaati months mein Kegel balls ka istemal kiya jaye to ye kuch cases mein discomfort ka sabab ban sakti hain. Is liye best practice ye hai ke apne doctor se mashwara karne ke baad hi ye step uthaen.
3. Precautionary Measures:
Consultation with a Healthcare Provider:
Agar aap kisi bhi medical condition ka shikar hain ya aapko apne pelvic health ke baare mein koi concern hai, to Kegel balls ka istemal shuru karne se pehle apne healthcare provider se mashwara zaroor karein.
Proper Hygiene Practices:
Kegel balls ko har istimaal ke baad saaf aur dry karna zaroori hai. Kegel balls ke material ke mutabiq cleaning solutions ka use karein taake koi bacteria ya infection ka khatra na ho.
Start Slow and Gradual:
Agar aap beginner hain to halki aur small size Kegel balls se shuruat karein. Dheere dheere apne pelvic muscles ko stronger banayein aur phir heavier balls ka istemal karein.
Conclusion of section 8:
Kegel balls ka sahi tareeqay se aur proper guidance ke sath istemal pelvic floor health ke liye bohat faidemand ho sakta hai. Lekin inhe istemal karne se pehle aapko unke risks aur precautions ka poora ilm hona chahiye taake koi unwanted complications na ho. Apni safety ko madde nazar rakhtay huay, agar aap in risks ko avoid kar sakein, to Kegel balls aapke pelvic health ko mazid improve karne mein ek ahem kirdar ada kar sakti hain.
Conclusion:
Akhir mein, Kegel balls ka regular istimaal aapki pelvic floor health ko mazboot banane mein bohot madadgar sabit ho sakta hai. Ye na sirf aapke muscles ko strong karta hai, balki urinary incontinence aur sexual health ke liye bhi faydemand hai. Agar aap inhe apne daily routine ka hissa banate hain, to thodi hi muddat mein aap apni health mein behtari mehsoos karenge.Yad rakhein, Kegel balls ka asar dekhne ke liye consistency aur patience bohot zaroori hai. Aapko apne body ke signals ko sun’na chahiye, aur agar kabhi discomfort ya pain mehsoos ho, to foran apna tareeqa check karein. Agar aap pelvic floor health ko seriously lena chahte hain, to aaj hi Kegel balls ko apne routine mein shamil karein. Apni sehat ko priority dein aur apne liye aaj hi behtar intekhab karein!
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