Dealing with a weak pelvic floor? Looking for effective, safe, and convenient tools to incorporate into your Kegel exercise regimen? Discover the different types of devices for kegel exercises that can help you improve your pelvic floor strength, overcome incontinence, and enhance your overall quality of life.
What are kegel exercises?
kegel exercises, named after gynecologist Dr. Arnold Kegel, are a series of simple yet effective pelvic floor strengthening techniques that can help both men and women suffering from a range of pelvic floor-related issues. These exercises involve contracting and relaxing the pelvic floor muscles, which support the bladder, bowel, and uterus or prostate. Kegels can help prevent and treat urinary incontinence, fecal incontinence, pelvic organ prolapse, and even sexual dysfunction.
Why Use Devices for kegel exercises?
While kegel exercises can be done without any special tools, using devices specifically designed to assist in these muscle-targeted exercises may improve the effectiveness of your workouts and ensure that you're working the correct muscles. Furthermore, these devices can provide controlled resistance and biofeedback, making it easier to track your progress and stay motivated.
Types of Devices for kegel exercises
There is a wide range of devices on the market, each catering to different goals, preferences, and experience levels. Some of the popular types of devices for kegel exercises include:
Transform Your Pelvic Floor in Just 4 Weeks: The Pelvic Floor Bible
1. Resistance-Based Devices - These devices work by providing resistance against your contractions, making the exercise more challenging and leading to stronger muscles. Examples:
- Vaginal Cones: These are small weights that you insert into your vagina. Your pelvic floor muscles will naturally contract to keep the cone in place.
- Kegel Exercisers: These are devices, often curved or arched in shape, that can be inserted into the vagina or anus to provide resistance during contractions.
2. Biofeedback Devices - These devices help monitor the strength and duration of your contractions, offering real-time feedback to ensure that you're doing the exercise correctly. Examples:
- Electronic Perineometers: These devices have a sensor that measures the strength of your contractions and displays the results on an accompanying device or app.
- EMG (Electromyography) Biofeedback: This technology uses electrodes placed near the pelvic floor muscles to measure electrical activity during contractions, offering insight into your muscle performance.
3. Vibrating Devices - Some Kegel devices incorporate gentle vibrations, which can help to stimulate the pelvic floor muscles and improve blood flow, promoting overall muscle health. Examples:
- Vibration Kegel Balls: These are small, round balls with vibrating features that can help add a stimulating aspect to your exercises.
- Vibrating Kegel Exercisers: These devices are similar to the resistance-based exercisers but come equipped with vibration capabilities for added benefits.
Devices For kegel exercises Example:
Here's an example of how to use a vaginal cone for kegel exercises:
1. Clean the vaginal cone according to the manufacturer's instructions.
2. Apply a water-based lubricant to the cone if needed, then insert the cone into your vagina, leaving the string hanging out for easy removal.
3. Stand up or walk around as you contract your pelvic floor muscles to hold the cone in place. Keep this contraction for 5-10 seconds, then relax for the same amount of time.
4. Repeat these contractions for 5-10 minutes, two to three times a day, gradually increasing the duration and intensity of the contractions.
5. Clean the vaginal cone after each use and store it in a safe place.
By using devices for kegel exercises, you can reap the benefits of a stronger pelvic floor, leading to better bladder control, sexual satisfaction, and overall health. Don't hesitate to explore the variety of devices available to find the one that best suits your needs and preferences. And don't forget to share your experience with others! Share this article and empower more people to take charge of their pelvic floor health with Kegel devices. Check out our other guides on pelvic floor therapy for more tips and insights.