Kegel Exercise ka Aam Taaruf aur Ahamiyat:
Jab mai apni pregnancy ki journey se guzar rahi thi, to maine bohat se challenges ka samna kiya. Har maa ki tarah, mujhe bhi apne baby ki sehat ka bohot khayal tha aur mai chah rahi thi ke delivery smooth ho. Isi doran, maine Kegel exercises in pregnancy ke baare mein suna. Pehle mujhe samajh nahi aaya ke yeh kya hai aur iska faida kya hai, lekin jab maine isko apni routine ka hissa banaya, to maine dekha ke meri pregnancy aur delivery dono kitni asaan ho gayi.
Kegel exercise in pregnancy asal mein ek aisi exercise hai jo pelvic floor muscles ko mazboot banati hai. Ye muscles hamare bladder, uterus, aur intestines ko support karte hain. Jab aap Kegel exercises karti hain, to aap inn muscles ko contract aur relax karte hain, jisse ye aur mazboot hoti hain. Yeh exercises khas taur pe un moms ke liye bohot faidemand hain jo pregnancy ke doran apni pelvic health ko mazboot rakhna chahti hain.
Mai aapko apni journey ke hawale se yeh batana chahungi ke kis tarah se Kegel exercises ne meri pregnancy mein madad ki aur delivery ko asaan banaya. Jab maine apni doctor se consult kiya aur unse Kegel exercise in pregnancy ke baare mein poocha, to unhone mujhe yeh bataya ke agar mai apne pelvic floor muscles ko mazboot karun gi to mujhe delivery ke waqt bohot madad milegi. Mujhe urinary incontinence ki problem thi jo pregnancy mein aam hai, lekin Kegel exercises karne se ye masla bhi hal ho gaya.
Agar aap is journey mein meri tarah apni aur apne baby ki sehat ka khayal rakhna chahti hain, to Kegel exercise ko apne routine mein zaroor shamil karein. Yeh har maa ke liye zaroori hai kyunki ye sirf pregnancy ke doran nahi, balki delivery ke baad bhi aapki recovery ko asaan banati hain. Aap yeh bhi dekh sakti hain ke kaise maine apni routine ko set kiya aur kis tarah se maine Kegel exercises se faida uthaya is article mei apko briefly guide kia gya hay ke kegel exercise kya hai iske fayedy kya hain.
Kegel exercises: A How-to Guide For Women
Kegel exercises har maa ke liye bohot zaroori hain, chahe aap apni pehli pregnancy se guzar rahi hon ya phir apke paas pehle se bache hoon. Yeh exercises na sirf apko delivery ke liye tayar karti hain, balke aapki overall pelvic health ko bhi mazboot banati hain. Isliye, mai aapko strongly encourage karti hoon ke aap bhi Kegel exercise ko apne routine mein shamil karein aur apni pregnancy journey ko smooth banayein.
Kegel Exercises ke Faidey: Scientifically Proved
Kegel Exercise ek aisi mashq hai jo pelvic floor muscles ko mazboot banane mein madadgar sabit hoti hai. Yeh exercises sirf pregnancy ke dauran hi nahi, balki delivery ke baad bhi aapke liye faidemand hoti hain. Chaliye iske kuch faidey ko detail mein samjhtay hain.
1. Pelvic Floor Muscles Ko Mazboot Banati Hain
Kegel exercises ka sab se bara faida yeh hai ke yeh pelvic floor muscles ko mazboot banati hain. Yeh woh muscles hain jo aapke bladder, uterus, aur intestines ko support karte hain. Pregnancy ke dauran, in muscles par zyada pressure hota hai, jo inke kamzor hone ka sabab ban sakta hai. Iska asar delivery ke waqt bhi ho sakta hai. Scientific studies yeh darshaati hain ke kegel exercise ko routine ka hissa banane se pelvic floor muscles ki strength barh jati hai. Ek research jo American Journal of Obstetrics and Gynecology mein publish hui, yeh kehti hai ke pregnancy ke dauran regular Kegel exercises karne wali khawateen mein pelvic floor disorders ka risk kum hota hai.
2. Urinary Incontinence Ko Control Karne Mein Madadgar
Pregnancy ke dauran aur delivery ke baad aksar khawateen ko urinary incontinence ka samna hota hai, yani jab apna urine control nahi kar sakti. Yeh condition pelvic floor muscles ke kamzor hone ki wajah se hoti hai.
Kegel exercise is problem ko control karne mein madadgar sabit hoti hain. Journal of Women’s Health Physical Therapy mein publish hui ek study ke mutabiq, wo khawateen jo apni pregnancy ke dauran Kegel exercises karti hain, unme urinary incontinence ka risk 50% tak kam ho jata hai. Yeh study darshaati hai ke Kegel exercises se pelvic floor muscles ka control barh jata hai, jo incontinence ko prevent karne mein madadgar hai.
3. Delivery Ke Baad Recovery Mein Asani
Kegel exercise in pregnancy sirf aapki delivery ke liye hi nahi, balki delivery ke baad bhi aapki recovery ko asan banati hain. Yeh exercises aapki pelvic muscles ko itna strong kar deti hain ke delivery ke baad aapko recovery mein zyada waqt nahi lagta. Ek study jo International Urogynecology Journal mein publish hui, yeh batati hai ke wo khawateen jo delivery se pehle Kegel exercises karti hain, unmein delivery ke baad pelvic organ prolapse (organ displacement) ka risk bhi kam ho jata hai. Yeh study suggest karti hai ke Kegel exercises ke routine ko pregnancy ke baad bhi jari rakna chahiye taake aapki pelvic health maintained rhy.
Postpartum Recovery: Essential Tips and Exercises
Agar aap apni delivery ke baad tez aur behtareen recovery chahte hain, to zaroori hai ke aap Kegel exercises ko apne routine ka hissa banayen. Is topic par zyada maloomat ke liye, mera article Postpartum Recovery: Essential Tips and Exercises parhna na bhooliye ga, jismein delivery ke baad ki exercises aur tips par tafseel se roshni dali gayi hai.
4. Sexuall Benefits pf Kegel Exercise
Jab baat Kegel exercises ki hoti hai, toh yeh sirf pregnancy ke dauran hi nahi, balki sexual health ke liye bhi bohot faidemand hoti hain, chahe aap male ho ya female. Agar aap jaan’na chahte hain ke kis tarah se yeh exercises aapki sexual health aur life mein behtari laa sakti hain, toh zaroor dekhiye hamara detailed article **[Kegel Exercises Benefits Sexually for Male and Female](#)**. Yeh aapko in exercises ke unchaahe faidoun se bhi roshnaas karayega jo shayad aap pehle nahi jante the.
Kegel Exercises Kab Shuru Karni Chahiye?
Jab baat pregnancy ki hoti hai, to Kegel exercises ka shuru se hi apne routine mein shaamil karna intehai faidemand sabit ho sakta hai. Aksar women ko ye sawaal hota hai ke Kegel exercise pregnancy mein kab shuru karni chahiye? Main apni personal experience ke zariye aapko batana chahungi ke kis tarah maine pehli trimester se Kegel exercises shuru ki aur iska asar mehsoos kiya.
Pehli Trimester Mein Kegel Exercises Shuru Karne Ka Asar
Maine apni pehli trimester mein hi Kegel exercises shuru kar di thi. Jab aap early pregnancy mein hote hain, to aapke pelvic floor muscles par zyada pressure nahi hota, is liye ye ek ideal waqt hota hai in muscles ko mazboot banane ka. Mujhe yaad hai ke maine sirf din mein teen martaba 10-15 repetitions se shuru kiya tha. Aahista aahista, maine apne routine ko badhaya aur exercises ki frequency aur duration mein izafa kiya.
Har Trimester Ke Liye Recommended Frequency Aur Duration
Har trimester mein Kegel exercises karna kaafi madadgar ho sakta hai, magar har trimester mein frequency aur duration adjust karna zaroori hai. Yeh scientific research ke mutabiq hai, jo ke pelvic floor muscles par hote hue pressure aur baby ki growth ke hisaab se tailor ki gayi hai
Pehli Trimester (Weeks 1-12)
Is waqt aap pelvic floor muscles ko 10-15 repetitions per session ke hisaab se din mein teen martaba kar sakti hain. Yeh waqt apni routine ko establish karne ka hota hai, is liye consistency bohat ahmiyat rakhti hai.
Dusri Trimester (Weeks 13-26)
Baby ke growth ke sath pressure badhne lagta hai, magar aap ab bhi 15-20 repetitions per session ke hisaab se din mein do ya teen martaba Kegels kar sakti hain. Is waqt pelvic muscles ki strength ko maintain karna zaroori hai.
Teesri Trimester (Weeks 27-40)
Baby ke weight aur pressure ki wajah se is waqt Kegel exercises karna aur bhi zaroori ho jata hai. Aap din mein do martaba, 20-30 repetitions per session ke hisaab se exercises kar sakti hain, lekin overexertion se bachne ke liye dhyan rakhna chahiye.
Scientific Research Aur Studies
Ek research study jo Journal of Obstetrics and Gynaecology mein publish hui thi, usme yeh bataya gaya ke woh pregnant women jinhon ne apni pehli trimester se Kegel exercises shuru ki thi, unki delivery ke dauran complications kam hui thi, aur unka postpartum recovery time bhi kam raha tha.
Yeh research kehti hai ke pregnancy mein Kegel exercise pelvic floor muscles ko strong banati hai, jo ke normal delivery ke waqt faidemand hoti hain aur postpartum recovery ko tezi se enhance karti hain.
Ek aur study jo International Urogynecology Journal mein publish hui thi, usme pregnant women ke do groups ka muqabla kiya gaya. Jo women regular Kegel exercises kar rahi thi, unke urinary incontinence issues bhi kaafi kam hue the, jo ke pregnancy aur postpartum mein ek aam issue hota hai.In studies se yeh sabit hota hai ke Kegel exercise in pregnancy na sirf delivery ke waqt madadgar hoti hai, balki delivery ke baad bhi aapki recovery ko asan banati hain.
How to Do Kegel Exercise in Pregnancy?
Kegel Exercises Ka Sahi Tareeqa Agar aap Kegel exercise in pregnancy shuru karna chahti hain, toh sabse pehla step yeh hai ke aap sahi muscles ka pata lagayen aur unko effectively exercise karein. Main aapko yeh batane ja rahi hoon ke kis tarah aap in exercises ko apni daily routine mein shamil kar sakti hain, aur kaise inka faida aap aur aapke baby ko ho sakta hai.
Sahi Muscles Ka Pata Kaise Lagayen?
Kegel exercises mein pelvic floor muscles ko target kiya jata hai. Yeh muscles aapke pelvic area mein located hote hain aur bladder, uterus, aur intestines ko support karte hain.
In muscles ka sahi location maloom karna thoda tricky ho sakta hai, lekin yeh kuch aasaan steps hain jo aapko help karenge:
1. Urine Stop-Test
Jab aap washroom jaati hain aur urine pass karti hain, toh koshish karein ke beach mein urine ka flow rok dein. Jo muscles aap use kar rahi hain, wohi aapke pelvic floor muscles hain. Yeh method sirf muscles identify karne ke liye use karein, regularly nahi, kyunki yeh bladder ke liye nuqsaan deh ho sakta hai.
2. Mirror Check
Aap ek mirror ke samne baith kar apni vaginal muscles ka contraction dekh sakti hain. Agar aapko vaginal area ke ird gird contraction ya tightness feel ho, toh samajh jaayein ke aap sahi muscles ko engage kar rahi hain
3. Finger Test
Apni vaginal muscles ko check karne ka ek aur tareeqa yeh hai ke aap apni cleaned finger ko vagina mein insert kar ke muscles ko squeeze karein. Agar aapko tightness feel ho, toh yeh wohi pelvic floor muscles hain jo Kegel exercises ke dauran engage hoti hain.
Exercises Ka Sahi Tareeqa Aur Routine
Ab jab aapne sahi muscles identify kar liye hain, toh ab aapko Kegel exercise in pregnancy ka sahi tareeqa maloom hona chahiye. Yeh steps follow karein:
1. Muscles Ko Squeeze Karein:
Apne pelvic floor muscles ko dheere dheere squeeze karein, bilkul aise jaise aap bladder control kar rahi hain. Is process ko 5 seconds tak hold karein.
2. Relax Karein:
Muscles ko dheere se relax karein aur 5 seconds ke liye chhod dein. Yeh rest period aapki muscles ko recovery ka time dega.
3. Repetition:
Is process ko 10 se 15 dafa repeat karein. Aap din mein 3 se 4 dafa yeh routine follow kar sakti hain.
4. Progression:
Jaise jaise aap comfortable hoti jayengi, aap contraction hold karne ka time barha sakti hain, jaise ke 10 seconds tak, aur repetitions mein bhi izafa kar sakti hain.
5. Breathing:
Kegel exercises karte waqt apni breathing normal rakhein. Dono muscles ko engage karte waqt aapko apni saans lene aur chhodne ka dhyaan rakhna hai.
6. Standing or Sitting Position:
Aap in exercises ko kisi bhi position mein kar sakti hain, lekin shuruat mein aapko relaxed position mein, jaise ke lying down, karna asaan lagega.
Kegel Exercise aur Aapke Baby ki Sehat:
Jab baat hoti hai kegel exercise in pregnancy ki, toh aksar moms ye sochti hain ke kya ye exercises sirf unki apni sehat ke liye faidemand hain, ya phir baby ke liye bhi koi faida hai? Research aur studies ke mutabiq, strong pelvic muscles na sirf aapki pregnancy journey ko asaan banati hain, balki aapke baby ki sehat aur growth ke liye bhi bohot zaroori hain.
Kis Tarah Se Strong Pelvic Muscles Baby Ke Liye Faidemand Hain?
1. Pelvic Support for Baby:
Aapki pelvic muscles aapke baby ke liye ek natural support system ke taur par kaam karti hain. Jab ye muscles strong hoti hain, toh ye baby ko correct position mein rakhne mein madadgar hoti hain, jo ke normal delivery ke liye zaroori hai. Kegel exercises aapki pelvic floor muscles ko mazboot banati hain, jis se baby ka weight evenly distribute hota hai aur aapko zyada discomfort mehsoos nahi hota.
2. Reduced Risk of Preterm Birth:
Kuch scientific studies ne ye suggest kiya hai ke strong pelvic muscles preterm birth ke risk ko kam karne mein madad kar sakti hain. 2015 mein ek research study conduct hui thi jismein ye dekha gaya ke jo moms kegel exercise in pregnancy karti hain, unmein preterm birth ka risk kam hota hai kyun ke unki pelvic floor muscles better condition mein hoti hain.
3. Enhanced Blood Circulation:
Kegel exercises aapke pelvic area mein blood circulation ko behtar bana kar baby ke liye zaroori nutrients aur oxygen ki supply ensure karti hain. Jab blood flow acha hota hai, toh baby ki growth aur development bhi achi hoti hai. Ek study ne yeh bhi bataya ke kegel exercise karne se placenta ke function mein behtari hoti hai, jo ke baby ki growth ke liye zaroori hai.
Kis Had Tak Kegels Aapke Baby Ki Growth Aur Position Ko Support Karte Hain?
1. Optimal Baby Positioning:
Strong pelvic muscles baby ke liye ek supportive environment create karte hain, jo ke optimal positioning ke liye zaroori hai. Ye exercises baby ko head-down position mein rakhne mein madad karti hain, jo ke normal delivery ke liye ideal hai. Agar baby breech position mein ho, toh bhi Kegel exercise karne se baby ko correct position mein aane mein madad mil sakti hai.
2. Preventing Pelvic Organ Prolapse:
Aksar pregnancy ke dauran pelvic organs par bohot pressure hota hai, jo ke pelvic organ prolapse ka risk badha sakta hai. Lekin, kegel exercise in pregnancy karne se aap apni pelvic floor ko itna strong bana sakti hain ke ye organs ko apni jagah par rakh sakein, aur aapko aur aapke baby ko unnecessary complications ka samna na karna pade.
Ek important study jo American Journal of Obstetrics and Gynecology mein publish hui thi, usme ye highlight kiya gaya ke pregnant women jinon ne regular Kegel exercises kiye, unmein preterm birth ka risk 20% tak kam tha un women ke muqable jinhon ne ye exercises nahi ki thi (Mørkved et al. 2004). Is research ne ye bhi bataya ke Kegel exercises na sirf delivery ke dauran, balki pregnancy ke har stage mein beneficial hoti hain.
Dusri taraf, ek study jo Journal of Physical Therapy Science mein publish hui, usne ye conclude kiya ke kegel exercise in pregnancy tempkarne se placenta ki health aur function mein behtari hoti hai, jo ke ultimately baby ke liye faidemand hoti hai (Kim et al., 2017).
Gharz Kegel exercise na sirf aapke liye, balke aapke baby ki sehat aur growth ke liye bhi bohot faidemand hain. Ye exercises na sirf pelvic muscles ko mazboot banati hain, balke baby ki correct positioning, growth, aur development mein bhi madadgar sabit hoti hain. Aapke baby ki sehat ke liye ye zaroorr apne doctor ke mashware se in exercises ko follow krein.
Kegel Exercises Se Normal Delivery Mein Kaise Madad Milti Hai?
Kegel exercises ka role sirf pregnancy ke dauran hi nahi, balke delivery ke waqt bhi bohot important hota hai. Jab aap Kegel exercises karti hain, toh aap apne pelvic floor muscles ko mazboot karti hain. Ye muscles woh hain jo aapke uterus, bladder, aur rectum ko support karte hain. Achi tareh se mazboot pelvic floor muscles aapko normal delivery mein bohot madad karte hain.
1. Pelvic Floor Support:
Kegel exercises se pelvic floor muscles ki strength aur flexibility barhti hai. Ye muscles delivery ke waqt baby ke passage ko support karte hain. Jab aap delivery ke waqt push karti hain, mazboot pelvic muscles is process ko asaan bana dete hain, aur aapka baby smooth aur efficient delivery face krta hai.
Scientific Evidence:
Ek study ke mutabiq, jo women apne pelvic floor muscles ko regular Kegel exercises se mazboot karti hain, unke normal delivery ke chances barh jate hain. Yeh research International Urogynecology Journal mein published hui thi, jo ke kehti hai ke pelvic floor exercises se labor duration kam hota hai aur delivery ke complications bhi kam hote hain (Source: International Urogynecology Journal).
2. Reduced Risk of Tears:
Mazboot pelvic floor muscles ka ek aur faida yeh hai ke ye delivery ke dauran vaginal tearing ke risk ko kam karte hain. Jab aapke muscles strong hote hain, toh woh baby ke nikalne ke dauran zyada stretch aur strain ko handle kar sakte hain, jo ke tearing ko kam karta hai.
Scientific Evidence:
Ek aur study, jo ke British Journal of Obstetrics and Gynaecology mein published hui thi, yeh batati hai ke Kegel exercises se perineal tearing ke chances significantly kam hote hain (Source: British Journal of Obstetrics and Gynaecology).
3. Improved Recovery Post-Delivery:
Agar aap apne pelvic floor muscles ko delivery se pehle mazboot karti hain, toh delivery ke baad recovery bhi aasan hoti hai. Strong pelvic muscles delivery ke baad jaldi recover karne mein madad karte hain, aur postpartum discomfort ko bhi kam karte hain.
Scientific Evidence:
Journal of Women’s Health Physical Therapy ke mutabiq, jo women pregnancy ke dauran Kegels karti hain, unka postpartum recovery faster aur easier hota hai (Source: Journal of Women’s Health Physical Therapy).
4. Enhanced Control Over Bladder and Bowel Functions:
Mazboot pelvic muscles bladder aur bowel control ko bhi improve karte hain. Yeh zaroori hai kyun ke delivery ke baad bladder aur bowel incontinence ka risk barh sakta hai. Kegel exercises in functions ko stabilize karte hain aur unke control ko maintain karte hain.
Scientific Evidence:
American Journal of Obstetrics and Gynecology ke research ke mutabiq, pelvic floor exercises se postpartum bladder aur bowel function better hota hai (Source: American Journal of Obstetrics and Gynecology).
Is Article ko bhi zroor parhiye:
[Unlock the Secrets: 7 Essential Facts About Pelvic Floor Anatomy Every Woman Should Know]
Conclusion:
Kegel exercises during pregnancy ka faida sirf aap ke liye nahi, balki aapke baby ke liye bhi bohot zyada hai. Scientific research aur studies ne ye sabit kiya hai ke ye exercises pelvic floor muscles ko mazboot banati hain, jo ke urinary incontinence aur pelvic pain ko kam karti hain. Kegel exercises se pelvic floor muscles ko mazbooti milti hai, jo ke delivery aur postpartum recovery ke dauran madadgar hoti hai. Research ne ye bhi dikhaya hai ke strong pelvic muscles normal delivery ko support karte hain aur recovery ko asaan banate hain.
(Source: The Role of Pelvic Floor Exercises in the Management of Pregnancy-Related Urinary Incontinence, International Urogynecology Journal, 2020.)
Kegel exercises se pregnancy ke dauran aur baad mein urinary incontinence ke risk ko kam kiya ja sakta hai. Aik study ne ye find kiya ke jo women regular Kegels karti hain, unhe urinary problems kam face karni padti hain.
(Source: Effectiveness of Pelvic Floor Muscle Exercises During Pregnancy: A Systematic Review, British Journal of Sports Medicine, 2019.)
Jab pelvic floor muscles strong hote hain, toh labor ke dauran contractions aur pushing process ko handle karna asaan hota hai. Ye exercises normal delivery ko support karti hain aur complications ko reduce karti hain.
(Source: Pelvic Floor Muscle Training for Childbirth Preparation: A Review, Journal of Perinatal Education, 2021.)
My Personal Advice:
Maine apne pregnancy ke dauran Kegel exercises ko apne daily routine ka hissa banaya aur iske bohot faide dekhe. Ye exercises na sirf meri body ko prepare kar rahi thi, balke mujhe psychological comfort bhi de rahi thi. Agar aap bhi Kegel exercises ko apni routine mein shamil karti hain, to zaroor apne doctor se consult karen. Har pregnancy unique hoti hai aur aapka doctor aapke specific needs aur health conditions ko dekh kar aapko best advice de sakta hai.
Aapke aur aapke baby ki sehat sabse pehle aati hai. Kegel exercises ko apne routine ka part banayein aur apni body ki care karna na bhoolen. Regular practice se aap apni pregnancy aur delivery ke experience ko behtar bana sakti hain. Apni sehat aur baby ki wellbeing ke liye, Kegel exercises ko apni daily routine mein zaroor shamil karein aur apne doctor ki guidance ke sath proceed karein.
Thank you for reading.
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