Premature Ejaculation | விந்து முந்துதலை தவிர்க்க ?Kegel Exercise | Explain With Dr . Ashok
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Video Time Line:
00:00-Intro
00:48-Doctor intro
00:51-Dr.Arnold Kegel
01:27-What Is Sexercise?
01:45-Abdomen and Lower Lumbar Muscles
02:14-Benefits of Kegel Exercises
02:51-Pelvic Floor
03:08-Ischiocavernosus Muscle
03:20-Bulbocavernosus Muscle
03:28-Ureteric Sphincter
03:38-Levator of Prostate
03:46-Puborectalis
04:14-Muscle Identify
04:34-Urine stop and start technique
05:24-Isotonic Exercise
05:46-Isometric exercise
06:24-How to Make Kegel Exercise?
06:51-Type of Kegel Exercise
06:58-Fast Kegel Exercise
07:24-Slow Kegel Exercise
09:09-Other health benefits of Kegel exercise
09:48-Urinary and Vaginal Prolapse
10:11-Fecal incontinence
10:28-Thanks for Watching!!
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👉 Aim for at least 30 minutes of moderate physical exercise each day as a general objective. You might need to exercise more if you want to lose weight, keep it off, or reach certain fitness objectives. Less sitting time is also crucial. Your risk of metabolic issues increases with the number of hours you spend sitting each day. 💪
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📆 Recommended Plan
Week 1 ✅ Do It 3 Days a Week (1-2 rounds a day)
Week 2 ✅ Do It 4 Days a Week (2-3 rounds a day)
Week 3 ✅ Do It 5 Days a Week (2-4 rounds a day)
Week 4 and beyond ✅ Do It 6 Days a Week (2-4 rounds a day)
⭕ Following along with this video means completing all exercises = 1 round
⭕ Repeat for 2-4 Rounds for a complete workout
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⏱️ Duration: 5 minutes
💪 Exercises quantity: 5
⏱️ Format: 1 exercise = 50 seconds work + 10 seconds rest
🤸♂️ Equipment: your body
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⏰ Timecodes ⏰
00:00 – Exercise 1
01:10 – Exercise 2
02:10 – Exercise 3
03:10 – Exercise 4
04:10 – Exercise 5
05:03 – Recommended Plan
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Disclaimer:
Before starting this or any other fitness program, consult with your physician or other health care professional.
You should avoid physical activity if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain while exercising, or experienced chest pain in the past month while not exercising, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be exacerbated by changing your physical activity level.
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What are kegel? How to do kegels exercises correctly & should you be doing kegels? All great questions and questions I hear over and over again. You might be surprised by the answer. Give a watch to learn more about kegels and see the mistakes you might be making with your pelvic floor.
MSUNN Yoga & Wellness LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
Do kegel exercises for 4 minutes daily. With this workout, you will feel the difference in a short time. With the strengthening of your pelvic floor muscles, you can become more energetic and surprise your partner.
These 2 Kegel exercises for women are both essential for restoring pelvic floor muscle strength and endurance. Pelvic Floor Physiotherapist Michelle from guides you through the 2 Kegel exercises for vaginal looseness (laxity), bladder leakage and prolapse symptoms.
Time Stamps
0:25 Kegel exercises benefits
1:21 Pelvic floor muscles
2:26 Fast Kegel exercises for strength
4:35 Slow Kegel exercises for endurance
6:18 How many fast Kegels
6:46 How many slow Kegels
Benefits of Kegel Exercises for Women
Bladder control
Vaginal laxity treatment
Reducing prolapse symptoms
Pelvic Floor Muscles
Pelvic floor muscles are made up of muscle cells (fibers). These fibers include fast and slow twitch muscle fibers.
Kegel exercises for the fast twitch muscle fibers train pelvic floor muscle strength, speed and thickness for vaginal tightness, strength and the ability to contract quickly.
Kegel exercises for the slow twitch muscle fibers train pelvic floor muscle endurance to provide pelvic floor support and bladder control.
Kegel Exercises for Fast Twitch Muscle Fibers
Fast twitch muscle fibers contract quickly for pelvic floor muscle strength and power.
Fast Twitch Kegel Exercise Technique
Activate the fast twitch pelvic floor muscle fibers with a 1 second brisk contraction by squeezing and lifting in and around the 3 pelvic openings which are the anus, vagina and urethra (urine tube). Then release the contraction and relax the pelvic floor muscles. This exercise should be a strong contraction using maximal effort when you have mastered the correct Kegel exercise technique.
Kegel Exercises for Slow Twitch Muscle Fibers
Slow twitch pelvic floor muscle fibers provide pelvic floor endurance. Training these muscle fibers can recover pelvic floor support and firmness along with improved bladder control and storage.
Slow Twitch Kegel Exercise Technique
Activate the pelvic floor muscles lifting and squeezing the 3 pelvic floor openings using submaximal contraction strength. Maintain this muscle contraction for up to10 seconds. Then relax the pelvic floor muscles and rest before your next Kegel exercise.
How Many Fast Kegel Exercises
Start out doing the number of strong fast Kegel exercises that you can do using the correct Kegel exercise technique.
Progress Kegels to complete:
10 fast Kegel exercises
3 times daily
Near maximal intensity
How Many Slow Kegel Exercises
Commence doing the number of slow Kegels you can do using the correct exercise technique.
Progress Slow Kegels to complete
10 slow Kegel exercises
3 times daily
70% maximal voluntary contraction
Total Number of Daily Kegel Exercises
Train your fast and slow twitch muscle fibers daily where possible with:
30 slow long exercises
30 short fast exercises
Total 60 Kegel exercises daily
Wallace S et al (2019) Pelvic floor physical therapy in the treatment of pelvic floor dysfunction in women. Curr Opin Obstet Gynecol. Dec;31(6):485-493.
Todhunter-Brown A et al (2022) Conservative interventions for treating urinary incontinence in women: an Overview of Cochrane systematic reviews. Cochrane Database of Systematic Reviews 2022, Issue 9. Art. No.: CD012337.
Dumoulin C et al (2018) Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database of Systematic Reviews Issue 10. Art. No.: CD005654.
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