Having strong pelvic floor muscles is essential for both men and women, as it helps with bladder control, sexual function, and overall core stability. One of the most popular ways to strengthen these muscles is by using Kegel balls, also known as Ben Wa balls, gold balls, or love balls. In this article, we will explore the use of Kegel balls as a target for pelvic floor exercises, discussing their benefits, how to choose the right set of Kegel balls, and how to actually use them for effective exercise.
Why Use Kegel Balls for Pelvic Floor Therapy?
Some of the benefits of using Kegel balls for pelvic floor therapy include:
- Helping to strengthen the pelvic floor muscles
- Improving bladder and bowel control
- Reducing the risk of prolapse (bulging or dropping of the internal organs)
- Increasing sexual function and pleasure
- Helping women regain strength after childbirth or surgery
Choosing the Right Set of Kegel Balls
When selecting Kegel balls, consider the following factors:
- Size: Beginners should start with larger Kegel balls, as they are easier to hold and control. Smaller balls are more challenging and suitable for intermediate or advanced users.
- Weight: Lighter balls are best for beginners, as heavier balls provide more resistance and require a higher level of strength to use effectively.
- Material: Look for balls made from medical-grade silicone, stainless steel, or body-safe plastic. Avoid materials that may cause irritation or infection, such as latex or those containing phthalates.
- Design: Some Kegel balls are single spheres, while others are connected by a string, silicone cord, or small bar. Connected balls can be easier to retrieve, especially for beginners.
Using Kegel Balls for Pelvic Floor Exercise
To effectively use Kegel balls for pelvic floor therapy, follow these steps:
- Empty your bladder and wash your hands and Kegel balls thoroughly with soap and water before use.
- Apply a water-based lubricant to the Kegel balls and your vaginal opening to ease insertion.
- Find a comfortable position, such as lying down, squatting, or standing with one leg raised.
- Insert the Kegel balls one at a time, pushing them upward and slightly towards the back of your body.
- Once the balls are in place, contract your pelvic floor muscles, pulling them upwards and holding for 3-5 seconds. Then relax for the same amount of time before repeating the contraction.
- Begin with just a few minutes of exercise and gradually increase the duration as your strength improves. Aim for 5-10 minutes of continuous exercise per day, up to three times a week.
- Remove the Kegel balls by gently pulling on the connected string or cord, or bearing down with your pelvic muscles while standing or squatting.
Kegel Balls Target Example:
Jane's Kegel Ball Experience
Jane decided to try Kegel balls to help strengthen her pelvic floor muscles after childbirth. After researching different options, she opted for a pair of medium-sized, medium-weight silicone balls connected by a cord. She sanitized them and applied water-based lubricant before insertion.
Initially, Jane found it challenging to keep the balls in place while doing her pelvic floor contractions. However, she quickly learned to control and isolate her pelvic floor muscles better. After several weeks of consistent practice, Jane noticed improvements in her bladder control and sexual function. She felt more confident and comfortable in her daily life, thanks to the effectiveness of her Kegel ball exercises.
In conclusion, Kegel balls can be a beneficial and fun way to target and strengthen your pelvic floor muscles. By choosing the right set of Kegel balls and following a proper exercise routine, you can experience the many benefits of improved pelvic floor health. Don't forget to share this comprehensive guide with your friends and explore other guides on Pelvic Floor Therapy for more information and support.
