Introduction
Kegel Exercises ka Ta’aruf:
Kegel exercises aik aise exercises hain jo specifically pelvic floor muscles ko target karte hain. Pelvic floor muscles woh muscles hain jo aapke bladder, uterus, aur intestines ko support karte hain. In exercises ka maksad in muscles ko mazboot banana hota hai, taake aap apni overall pelvic health ko improve kar saken. Kegel exercises ko Dr. Arnold Kegel ne 1940s mein introduce kiya tha, aur tab se yeh exercises un logon ke liye bohat faidemand sabit hui hain jo pelvic health ke issues ka samna kar rahe hain, jese ke urinary incontinence aur pelvic organ prolapse.
Kegel exercises ko perform karna asaan hai aur inhein aap kahin bhi aur kisi bhi waqt kar sakte hain. Yeh exercises aapke pelvic floor muscles ko contract aur release karne par mabni hoti hain, jese ke aap apne muscles ko squeeze karte hain aur phir relax karte hain. Yeh process aapke pelvic floor muscles ko mazboot aur flexible banata hai, jo ke aapke overall health aur wellness ke liye zaroori hai. For detailed information please read : Kegel exercises: A How-to Guide For Women
Menopause Aur Pelvic Health:
Menopause aik aise natural process ka naam hai jo har aurat ke zindagi mein aata hai, jismein unka menstrual cycle khatam hota hai aur unki reproductive years bhi khatam ho jati hain. Yeh period aksar 45 se 55 saal ki umar ke darmiyan aata hai. Menopause ke doran, aurat ke badan mein bohat si hormonal tabdeeliyan hoti hain, jo ke unke overall health, especially pelvic health par asar dal sakti hain.
Jab ek aurat menopause mein dakhil hoti hai, toh uske badan mein estrogen hormone ka level kam hona shuru ho jata hai. Estrogen woh hormone hai jo pelvic floor muscles ko mazboot banaye rakhta hai. Jab estrogen ka level kam hota hai, toh pelvic floor muscles kamzor hona shuru ho jati hain, jisse bladder control, sexual health, aur vaginal comfort par negative asar par sakta hai. Yeh tabdeeliyan sirf physical nahi hoti, balki emotional aur psychological bhi hoti hain, jo ke ek aurat ke confidence aur overall well-being ko affect kar sakti hain.
Is doran, pelvic floor muscles ko mazboot banaye rakhna bohat zaroori hai, aur is ka behtareen tareeqa Kegel exercises hain. In exercises se aap menopause ke asraat ka muqabla kar sakti hain, apne pelvic health ko maintain kar sakti hain, aur apni quality of life ko behtar bana sakti hain.
Is Article Mein Aap Kya Seekhenge?
Is article mein, hum aapko batayenge ke Kegel exercises menopause ke doran kis tarah se aapki madad kar sakti hain. Hum discuss karenge ke in exercises ke faide kya hain, unko sahi tareeqa se kaise kiya jaye, aur menopause ke doran in exercises ko apne routine ka hissa banane ka tareeqa. Hum aapke sabhi ahem sawalat ke jawabat denge, jese ke yeh exercises kitni baar karni chahiye, inka asar kab nazar aata hai, aur kaun se tools aur products in exercises ko aur bhi zyada effective bana sakte hain etc.
Is article mein, hum aapke liye scientific research ka tazkara bhi karenge jo menopause ke doran Kegel exercises ke faidein sabit karti hain, aur kuch FAQs bhi shaamil karenge jo aksar aurtein is topic par poochti hain. Is sab ke ilawa, hum aapko kuch related products bhi recommend karenge jo aapko apni pelvic health ko maintain karne mein madad de sakti hain.
In sab maloomat ke zariye, hum aapko puri guidance denge taake aap menopause ke doran apni health ko maintain kar saken aur har din behtar mehsoos karen.
1. Kegel Exercises Aur Menopause: Ek Zaroori Jodi
Menopause ek aisa marhala hai jisme har aurat ke jism mein bohat si tabdeeliyan hoti hain. Yeh tabdeeliyan sirf hormonal nahi hoti, balke yeh jism ke kayi hisson par asar dalti hain, khaaskar pelvic floor muscles par. Yeh muscles humari bladder, uterus, aur intestines ko support karti hain. Lekin, menopause ke doran estrogen hormone ki kami ki wajah se yeh muscles kamzor ho sakti hain. Iska nateeja yeh hota hai ke aapko urinary incontinence, aur sexual discomfort jese masail ka samna karna padta hai.
Yahan par Kegel exercises aapke liye ek zaroori jodi sabit hoti hain. Yeh exercises specially pelvic floor muscles ko mazboot banane ke liye design ki gayi hain. Jab aap Kegel exercises karti hain, to aap apne pelvic floor ko mazboot karti hain, jo ke menopause ke doran bahut zaroori hota hai. Yeh exercises sirf urinary incontinence ko hi nahi rokti, balke sexual health ko bhi behtar banati hain, jo ke menopause ke doran aksar aurton ke liye ek concern hota hai.
Menopause Ke Doran Pelvic Floor Muscles Ki Ahmiyat:
Pelvic floor muscles ek hammock ki tarah hoti hain jo aapke pelvic organs ko support karti hain. Menopause ke doran, jab estrogen levels girne lagti hain, to yeh muscles bhi dheere dheere apni elasticity kho deti hain. Iska asar yeh hota hai ke aapko bladder leakage ka masla shuru ho jata hai, ya phir sexual intercourse ke doran discomfort mehsoos hota hai. Kegel exercises in muscles ko strengthen karke aapko in masail se bacha sakti hain.
Kegel exercises ka asar:
Yeh exercises aapko apne pelvic floor ko wapas mazboot banane ka ek asan aur effective tareeqa deti hain. Yeh exercises kisi bhi waqt, bina kisi special equipment ke, ki ja sakti hain. Iske liye aapko sirf yeh maloomat honi chahiye ke sahi muscles kaise contract karni hain.
Kegel exercises: A How-to Guide For Women
Jaise jaise aap in exercises ko apni daily routine ka hissa banati hain, waise waise aap mehsoos karein gi ke aapki bladder control aur sexual health mein kis tarah se behtari aa rahi hai.Yeh sab batane ka maqsad yeh hai ke aapko yeh samajh aaye ke menopause ke doran Kegel exercises kyun itni zaroori hain aur yeh aapko kin masail se nijat dilane mein madadgar sabit ho sakti hain. Isliye, agar aap menopause ke dauran apne jism ko mazboot aur healthy rakhna chahti hain, to Kegel exercises ko apni routine mein zaroor shamil karein.
Kegel Exercises Menopause Mein Kyun Zaroori Hain?
Menopause ke doran aapke jism mein kai qisam ki tabdeeliyan hoti hain, jo aapki pelvic health ko bhi mutasir kar sakti hain. Yeh wo waqt hai jab estrogen hormone ki levels mein kami aati hai, jo pelvic floor muscles ko support karne mein madadgar hoti hai. Is wajah se kai aurton ko bladder control mein mushkilat, vaginal dryness, aur sexual health ke issues ka samna karna parta hai. Lekin, Kegel exercises in sab masail ka hal dene mein madadgar sabit hoti hain.
Bladder Control Aur Kegel Exercises:
Menopause ke doran urinary incontinence, yani apne bladder par control kho dena, ek aam masla ban jata hai. Yeh tab hota hai jab aapke pelvic floor muscles itne mazboot nahi rehte ke wo bladder ko apni jagah par theek se rakh saken. Kegel exercises aapko in muscles ko mazboot karne ka mauqa deti hain, jisse aap bladder control wapas pa sakti hain. Research ne bhi yeh sabit kiya hai ke wo aurtein jo menopause ke doran Kegel exercises karti hain, un mein urinary incontinence ke issues kam hoti hain.
Vaginal Health Aur Comfort:
Menopause ke doran estrogen levels ke girne se vaginal dryness aur discomfort bhi aam masail ban jate hain. Yeh masail na sirf daily routine mein asar daal sakte hain balki sexual life ko bhi mutasir kar sakte hain. Kegel exercises vaginal muscles mein blood flow ko barhane mein madadgar hoti hain, jisse aap vaginal dryness aur discomfort ko manage kar sakti hain. Yeh exercises aapko vaginal elasticity ko maintain karne mein bhi madad deti hain, jisse overall comfort aur confidence barhta hai.
Sexual Health Mein Behtari:
Kegel exercises ka aik aur barha faida yeh hai ke yeh sexual health ko improve karne mein madad karti hain. Menopause ke doran, kai aurtein sexual pleasure mein kami mehsoos kar sakti hain, jo pelvic floor muscles ki kamzori aur vaginal dryness ki wajah se hota hai. Kegel exercises in muscles ko mazboot karne mein madadgar hain, jisse sexual sensation aur pleasure mein izafa hota hai. Yeh exercises orgasm ko bhi mazboot banane mein madad karti hain, jisse aap apni sexual life ko wapas enjoy kar sakti hain.
Transform Your Love Life: 10 Powerful Benefits of Kegel Exercises Sexually for Men and Women
3. Kegel Exercises Ka Sahi Tareeqa In Menopause
Kegel Exercises Karne Ka Tareeqa
Kegel exercises ka sahi tareeqa samajhna menopause ke doran bohat zaroori hai, kyun ke agar yeh exercises theek tareeqa se na ki jaayein, toh inka asar na hone ke barabar hota hai. Yeh steps follow karein:
1. Sahi Muscles Ka Pata Lagana:
Sabse pehle, aapko apni pelvic floor muscles ka pata lagana hoga. Jab aap washroom jaate hain aur apna urine rokne ki koshish karte hain, toh jo muscles aap use karte hain, wohi pelvic floor muscles hoti hain. Yeh muscles identify karna zaroori hai takay aap yeh exercises theek tareeqa se kar sakein.
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2. Muscles Ko Contract Karna:
Apni pelvic floor muscles ko tight karein, jese aap urine rok rahe hain. Yeh contraction karte waqt apni saari tawajju in muscles par rakhein aur saath hi apni breathing normal rakhein. Aapko apni stomach, thigh, ya buttocks ki muscles ko move nahi karna.
3. Hold Karna:
Jab aap muscles ko tight karein, is position ko 3-5 seconds ke liye hold karein. Agar aap beginner hain, toh pehle chhoti duration se start karein aur phir dheere dheere duration ko barhayein.
4. Relax Karna:
Ab muscles ko dheere dheere relax karein. Is position ko bhi 3-5 seconds ke liye hold karein. Relaxation ke waqt apni saari body ko relaxed rakhein.
5. Repeat Karna:
Yeh exercise din mein 10-15 baar karein, aur isko apne daily routine ka hissa banayein. Agar aap nayi hain, toh pehle chhoti reps se start karein aur dheere dheere barhayein.
Ap pelvic floor exercises ke liye kegel balls ka use bhi kr skti hain ye use mei asan or zyada moassar hoti hain.
Transform Your Life: 7 Essential Tips for Using Kegel Balls to Strengthen Your Pelvic Floor
Rozana Kitni Baar Aur Kitne Waqt Tak Kegel Exercises Karni Chahiye?
Menopause ke doran apni pelvic floor health ko maintain rakhne ke liye consistency bohat zaroori hai. Aapko yeh exercises rozana karni chahiye, aur waqt ke saath inka duration barhaya jaa sakta hai:
7 Powerful Ways to Seamlessly Integrate Kegel Exercises into Your Daily Routine
Shuruaat:
Agar aap nayi hain, toh din mein 3-5 minutes ka time dena kaafi hai. Ismein aap 10 repetitions kar sakti hain, jismein har repetition 3-5 seconds ke liye hold kiya jaye.
Dheere Dheere Progress:
Jaise jaise aapko aadat hoti jaye, repetition aur hold time barhayein. Aap din mein 3 dafa, 10-15 repetitions kar sakti hain, jismein har repetition ko 10 seconds tak hold karne ki koshish karein.
Long-Term Routine:
Jab aapko routine ban jaye, toh aap din mein 2-3 baar 15-20 repetitions kar sakti hain. Yeh exercises aap karte waqt kisi bhi normal routine mein kar sakti hain, jaise ke TV dekhte waqt, kaam karte waqt, ya gaari chalatay waqt.
Yeh exercises agar aap rozana consistent tareeqa se karengi, toh aap menopause ke doran inke faide mehsoos karengi. Yeh na sirf aapki pelvic health ko mazboot banayengi, balkay aapki sexual health, bladder control, aur overall well-being ko bhi support karengi. Is sab ke sath, agar aapko exercises karte waqt koi problem ya discomfort mehsoos hota hai, toh apne doctor se zaroor mashwara karain.
4. Common Mistakes Aur Unka Hal
Kegel exercises menopause ke doran bohot faidemand sabit ho sakti hain, lekin sirf us waqt jab yeh sahi tareeqa se ki jayein. Aksar log in exercises ko karte waqt kuch aam ghaltiyan karte hain jo unke faide ko kam ya bilkul khatam kar deti hain. Yahan hum kuch aam ghaltiyon ka zikar karenge aur unke hal bataenge, taake aap apni exercises se maximum faida utha saken.
Kegel Exercises Mein Aam Ghaltiyan
1. Galat Muscles Ka Istemaal Karna:
Bohot si aurtein Kegel exercises karte waqt galat muscles use karti hain. Yeh exercises pelvic floor muscles ko target karne ke liye hoti hain, lekin aksar log hamstring, buttocks, ya thigh muscles ko istemal karte hain. Iska natija yeh hota hai ke pelvic floor ki muscles mazboot nahi hoti, aur jo faida hona chahiye woh nahi hota.
2. Saans Rokhna:
Kegel exercises karte waqt saans rok lena bhi aik aam ghalti hai. Yeh exercises aapki breathing ke saath synchronize honi chahiye. Agar aap saans rokte hain, toh yeh aapke pelvic floor muscles par unnecessary pressure dal sakta hai, jisse aapko exercises ka pura faida nahi milta.
3. Excessive Pressure Ka Istemaal:
Kegel exercises mein zaroori nahi ke zyada zor lagane se zyada faida hoga. Excessive pressure ya force lagane se aap apni muscles ko zyada strain kar sakti hain, jisse unhe nukhsan bhi ho sakta hai. Yad rakhein, Kegel exercises mein gentleness aur control bohot zaroori hai.
4. Bohat Jaldi Result Ki Umeed Rakhna:
Kegel exercises ke natije dikhne mein waqt lagta hai. Aksar log kuch dinon ke baad hi hairat mein aa jate hain ke unhein koi faida nazar nahi ho raha. Asal mein, consistency aur patience is exercises ka asli asar dikhane mein madadgar hoti hai.
Kya Aap Kegel Exercises Sahi Se Kar Rahe Hain
Kegel exercises sahi se karne ke liye aapko kuch signs par dhyan dena chahiye:
Pelvic Floor Muscles Ko Feel Karna:
Jab aap kegel exercises kar rahi hoti hain, toh aapko apni pelvic floor muscles ko tighten hota hua mehsoos karna chahiye, bilkul usi tarah jese aap apna bladder control karne ki koshish kar rahi hoon. Agar aap yeh sensation feel nahi kar rahi hain, toh shayad aap galat muscles istemal kar rahi hain.
Rest of the Body Relaxed Rehna:
Exercise karte waqt aapka rest of the body, specially your abdomen, thighs, aur buttocks relaxed rehna chahiye. Agar aap in areas mein tension mehsoos kar rahi hain, toh iska matlab hai ke aap galat tareeqa istemal kar rahi hain.
Breathing Smooth Rehna:
Exercise ke doran aapki breathing smooth aur natural rehni chahiye. Agar aap saans rok rahi hain ya zyada zor laga rahi hain, toh aapko apna technique dubara check karna chahiye.
Common Mistakes Ka Hal
Ap thorha sa khayal rkhein to in mistakes se bcha ja skta hai:
Sahi Muscles Identify Karna:
Sabse pehle, sahi muscles ko identify karna zaroori hai. Aap isko us tarah mehsoos kar sakti hain jese aap apni bladder control karne ki koshish kar rahi hain. Yeh movement aapko bilkul pelvic floor muscles par mehsoos hogi, jo ke Kegel exercises ka main target hai.
Gentle Aur Controlled Movements:
Kegel exercises ko gentle aur controlled tareeqa se karna chahiye. Aapko kisi bhi waqt excess pressure ya force nahi lagani chahiye. Yeh exercises slow aur controlled movements par mabni hoti hain.
Consistency Aur Patience:
Har cheez ke liye consistency aur patience zaroori hoti hai. Kegel exercises bhi is qaid se alag nahi hain. Aapko daily basis par in exercises ko karna hoga, aur waqt ke saath aap iske natije dekhenge.Is tara, in aam ghaltiyon se bachkar aap apni Kegel exercises se maximum faida utha sakti hain, aur menopause ke doran apne pelvic health ko mazboot bana sakti hain.
5. Scientific Research Aur Kegel Exercises
Menopause ke doran kegel exercises ke faidon par kai scientific research ho chuki hai, jo yeh sabit karti hai ke yeh exercises pelvic floor muscles ko mazboot banane mein kitni effective hain. Ek research study jo International Urogynecology Journal mein publish hui thi, usmein yeh bataya gaya ke menopause ke doran aurton mein urinary incontinence ka masla aam hai, aur jo aurtein regular kegel exercises karti hain, unmein yeh masla kaafi had tak kam ho jata hai. Yeh exercises pelvic muscles ko is had tak mazboot banati hain ke urinary leakage ka khatra kam ho jata hai. Journal of Sexual Medicine mein ek aur study ke mutabiq, kegel exercises sexual health mein bhi behtari lati hain, khas taur par un aurton ke liye jo menopause ke doran vaginal dryness aur discomfort ka samna karti hain. Is research ne yeh sabit kiya ke jo aurtein rozana kegel exercises karti hain, unmein sexual satisfaction aur overall sexual health mein noticeable behtari dekhi gayi hai.
Menopause Mein Kegel Exercises Ke Faide
Menopause ke doran hormonal changes se kaafi sari problems ka samna karna parta hai, lekin scientific studies ke zariye yeh sabit ho chuka hai ke kegel exercises in issues ko manage karne mein madadgar hain. Ek aur study jo Menopause: The Journal of The North American Menopause Society mein publish hui thi, usmein yeh dikhaya gaya ke regular kegel exercises pelvic floor muscles ko itna mazboot banati hain ke aapko bladder control, sexual health, aur pelvic organ support ke mamlaat mein kaafi faida milta hai.
In sab scientific researches se yeh baat samajh mein aati hai ke agar aap menopause ke doran apni pelvic health ko maintain rakhna chahti hain, toh kegel exercises ko apni routine ka hissa zaroor banayein. Yeh na sirf aapki physical health ko behtar banayengi, balki aapko mentally aur emotionally bhi support karengi, kyunki yeh exercises karne se stress aur anxiety mein bhi kami dekhi gayi hai.Yeh ilm rakhnay ke bawajood ke kegel exercises kitni effective hain, apko yeh exercises apne schedule ka regular hissa banana zaroori hai taake aap menopause ke doran apni health ko barqarar rakh sakain aur zindagi ke is naye marhalay ko confidently manage kar sakein.
6. Kegel Exercises Aur Hormone Replacement Therapy (HRT)
HRT aur Kegel Exercises Ka Ta’alluq
Menopause ke doran bohat si auratain hormone replacement therapy (HRT) ka sahara leti hain taake unke body mein hormonal imbalances ko manage kiya ja sake. HRT istamal karne wali aurton ke liye kegel exercises bohat hi faidemand sabit ho sakti hain. Lekin yeh sawal aksar uthta hai ke kya HRT aur kegel exercises ek dosray ke saath mil kar achi tarah se kaam karte hain?
HRT ka maqsad body mein estrogen aur progesterone levels ko balance karna hota hai. Yeh hormones na sirf mood aur energy ko manage karte hain, balki pelvic floor muscles ki health par bhi asar andaz hote hain. Estrogen ki kami, jo menopause ke doran aam hoti hai, pelvic muscles ko kamzor kar sakti hai. Is liye, HRT ke zariye estrogen levels ko barqarar rakhne ke sath-sath, kegel exercises karna pelvic floor ko mazid mazboot banane mein madadgar sabit hota hai.
Kuch scientific studies ne yeh suggest kiya hai ke HRT lene wali auratain agar kegel exercises ko apni routine mein shamil karein, toh unko bladder control mein aur behtar sexual health mein ziada faida mil sakta hai. Yeh exercises in muscles ko direct target kar ke unko strengthen karte hain, jab ke HRT un muscles ki general health ko support karti hai.
Hormonal Changes Ka Asar:
Hormonal changes, jese ke estrogen levels ka girna, pelvic floor muscles ko kamzor karne mein kirdar ada karte hain. Yeh kamzori akser urinary incontinence, sexual discomfort, aur pelvic organ prolapse jese masail ka sabab banti hai. Kegel exercises in muscles ko regular basis par exercise kar ke unhe active aur mazboot rakhne ka zariya hain.
HRT ka istemal yeh ensure karta hai ke aapke hormones us level par rahein jo in muscles ki functioning ko support kar sakein. Lekin, sirf HRT par rely karna kafi nahi hai. Yeh zaroori hai ke aap apne pelvic floor ko physically bhi mazboot banayein, jo ke kegel exercises ke zariye mumkin hai.
Kegel Exercises Aur HRT: Kya Yeh Safe Hain?
Aksar auratain yeh sawal karti hain ke kya HRT lene ke baad kegel exercises karna safe hai? Iska jawab hai haan, bilkul. In fact, bohat si healthcare professionals HRT ke sath kegel exercises ko recommend karte hain. Yeh exercises na sirf aapke pelvic floor ko mazboot banati hain, balki aapko menopause ke doran aane wali bohat si problems se bhi bacha sakti hain.
9. Suggested Products for Support:
Kegel Balls:
Kegel exercise balls, commonly known as Ben Wa balls or pelvic floor weights, are small weighted devices that can be inserted into the vagina to enhance the effectiveness of your Kegel exercises. These balls provide resistance to your pelvic floor muscles, making them work harder and become stronger over time. They are available in different weights and sizes, allowing you to start with a lighter option and gradually increase the weight as your muscles strengthen.
Transform Your Life: 7 Essential Tips for Using Kegel Balls to Strengthen Your Pelvic Floor
Yeh exercise balls aapki kegel exercises ko aur effective banane ke liye specially designed hain. Inka regular istemal aapke pelvic floor muscles ko mazboot banata hai, jis se bladder control, sexual health, aur overall pelvic health mein behtari aati hai. Aaj hi order karein aur apni health ko ek new level par le jayein.
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Comfortable Exercise Mat:
A comfortable exercise mat is essential for performing your Kegel exercises, especially if you prefer to do them lying down. A high-quality mat provides the necessary support and cushioning, reducing discomfort and allowing you to focus on engaging your pelvic floor muscles. Whether you’re at home or on the go, an exercise mat ensures that you can perform your Kegels comfortably and effectively.
Ek comfortable aur supportive exercise mat pe apni exercises karna zaroori hai, taake aap bilkul focus ke saath apni muscles engage kar sakein. Yeh mat apko comfort aur stability de kar apki exercise routine ko behtreen banati hai. Apni exercise routine ko aur bhi mazid comfort ke saath carry out karein, order karein aaj hi!
10. Conclusion: Kegel Exercises Ka Continuity Aur Importance
Jab baat menopause ki hoti hai, toh aapko apne jism ke mutabiq kuch adjustments karne parte hain. Yeh ek naya safar hai jismein apne aap ka khayal rakhna sab se zaroori hai. Kegel exercises ko apni daily routine ka hissa banana iss safar ko asan bana sakta hai. Yeh exercises na sirf aapke pelvic floor muscles ko mazboot banati hain, balki bladder control, vaginal health, aur sexual well-being ko bhi behtaar karti hain. Jo aurtein in exercises ko rozana karti hain, unhe menopause ke common issues, jese ke urinary incontinence aur pelvic organ prolapse, ka samna kam hota hai.Yeh exercises sirf menopause ke doran hi nahi, balke uske baad bhi aapki overall health ko barqarar rakhne mein madadgar sabit hoti hain. Is continuity ka fayda yeh hoga ke aap apni health ko long-term mein maintain kar payengi aur apni everyday life mein behtari mehsoos karengi.
Aakhri Lafz:
Jab aap menopause ke doran challenges ka samna kar rahi hoti hain, toh yeh zaroori hai ke aap apni health ko priority banayein. Kegel exercises isme aapke liye ek aasan aur effective tareeqa ban sakti hain. Aapke pelvic floor muscles ko mazboot banane se lekar sexual health ko improve karne tak, yeh exercises apko har aspect se support karti hain. Is article ka maqsad aapko information dena tha, lekin asli faida tab hoga jab aap in exercises ko apne routine ka hissa banayengi. Yeh choti si investment aapki long-term health ke liye bohat faydemand sabit hogi. Aap apni body ko jitna support denge, utni hi aap apni everyday life mein ease aur comfort mehsoos karengi. To aaj hi se kegel exercises shuru karain aur menopause ke doran apni health ko maintain rakhne ka pehla qadam uthayein!
Thank you for reading!