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kegel exercises
Zoezi rahisi iliyoundwa kwa tone misuli katika eneo uke na perineal, kuimarisha yao katika maandalizi kwa ajili ya kujifungua. Kufanya Kegels, mwanamke imara njeo misuli kuzunguka uke na mkundu, kufanya hivyo kwa muda mrefu iwezekanavyo, kisha polepole ku hatilia misuli.
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