Are you looking to improve your pelvic floor strength, but unsure where to start? Have you heard about Kegel balls but are unsure what they're all about? Don't worry – you've come to the right place. In this comprehensive guide, we will explore the world of Kegel balls – their purpose, benefits, and proper usage – to help you strengthen and maintain a healthy pelvic floor.
What Are Kegel Balls?
Kegel balls, also known as Ben Wa balls, pelvic floor weights, or vaginal weights, are small, weighted balls that are inserted into the vagina. These balls have been used for centuries to help women strengthen their pelvic floor muscles, improve sexual satisfaction, and even treat various health issues related to the pelvic region. They come in various sizes, materials, and weights to cater to different needs and preferences.
Why You Should Use Kegel Balls
Using Kegel balls can provide numerous benefits for your overall pelvic floor health. Some of the main reasons to use them include:
- Strengthening pelvic floor muscles: Kegel balls are particularly helpful in strengthening pelvic floor muscles, which can weaken due to a variety of reasons such as aging, pregnancy, childbirth, surgery, and obesity. A strong pelvic floor is essential for maintaining overall pelvic health and preventing issues such as urinary incontinence, pelvic organ prolapse, and reduced sexual function.
- Improving sexual function and pleasure: Kegel balls can increase sensation and arousal during intercourse, heightening sexual pleasure. They can also help towards achieving better and more intense orgasms.
- Treating and preventing urinary incontinence: Using Kegel balls can help improve bladder control and help prevent involuntary leakage of urine, especially in women who have stress incontinence due to weak pelvic floor muscles.
How to Use Kegel Balls
Using Kegel balls can be an easy and discreet way to strengthen your pelvic floor muscles. To begin, follow these simple steps:
- Choose the right Kegel balls: Select a set of Kegel balls that are appropriate for your level of experience and comfort. If you're a beginner, opt for lighter and smaller balls, as it can be easier to hold them in place.
- Insert the Kegel balls: Find a comfortable position, such as lying down, squatting, or standing with one leg elevated. Apply a water-based lubricant to the Kegel balls and insert them one at a time, gently pushing them into your vagina.
- Perform kegel exercises: Squeeze your pelvic floor muscles to hold the balls in place while performing kegel exercises. Focus on tightening and relaxing the muscles that control the flow of urine and prevent the release of gas. Hold for a few seconds and then relax. Repeat this for multiple sets throughout the day.
- Remove the Kegel balls: When you're finished, gently remove the Kegel balls using the attached string or by squatting and bearing down with your pelvic floor muscles.
As you get more comfortable and adept at using Kegel balls, you can increase the weight, duration, and frequency of your exercises to continue building strength and control.
Kegel Ball Example:
Imagine a 35-year-old woman named Jane who recently gave birth to her first child. She has begun to experience occasional urinary leakage, which compromises her confidence and quality of life. After consulting with her doctor, Jane decides to incorporate Kegel balls into her exercise routine to strengthen her weakened pelvic floor muscles.
Initially, Jane uses a lightweight Kegel ball set and performs multiple short sessions of exercises throughout the day. As she gains confidence and control, Jane gradually increases the weight of the Kegel balls and the duration of her exercise sessions. After several weeks, she notices a significant improvement in her bladder control and no longer experiences involuntary leakage.
Congratulations! You now have a solid understanding of Kegel balls – their benefits, usage, and potential impact on your pelvic floor health. If you've been considering trying Kegel balls to improve your own pelvic floor strength, we hope this guide will prove useful and give you the confidence to take control of your pelvic health journey. Don't forget to share this article with friends and family who may also benefit from discovering the power of Kegel balls, and make sure to explore other helpful guides on Pelvic Floor Therapy.
