Apne pelvic floor muscles ko kaise pehchanein

Sahi muscles dhundhne ke liye simple tips — bina kisi strain ke.

Expert guidance · Review status: NOT_REVIEWED

Aaram se lait jaiye. Ab imagine karein ki aap urine ka flow dheere se rok rahe hain, ya andar koi wind rok rahe hain. Pelvis ke neeche ek halki si lift feel honi chahiye.

Dhyan rakhe — buttocks, thighs aur stomach relaxed rahein, aur breathing bhi normal chalti rahe. Aur yeh baat zaroor yaad rakhein: actually urine rok rok ke practice bilkul mat karein.

Agar kuch feel nahi ho raha, toh koi baat nahi — ek pelvic floor physiotherapist aapko sahi tarike se guide kar sakte hain.

Sources

• Kegel exercises - self-care — MedlinePlus (U.S. National Library of Medicine)
• Pelvic Floor Muscles — Cleveland Clinic