Curious about Kegel balls and how they can help improve your pelvic floor health? You've come to the right place! In this article, we'll explore the benefits of Kegel balls and provide a step-by-step guide on how to use them effectively. Whether you're a beginner or have some experience with pelvic floor exercises, you'll find valuable information to enhance your kegel routine.
What are Kegel Balls?
Kegel balls, also known as Ben Wa balls, are small, weighted spheres that are inserted into the vagina to help strengthen the pelvic floor muscles. The gentle resistance provided by the balls helps to target and tone these muscles, which contribute to bladder control, sexual health, and overall well-being.
Benefits of Using Kegel Balls
- Improved bladder control, reducing the risk of leakage and incontinence
- Increased sexual sensation and orgasm intensity
- Support during pregnancy and after childbirth, reducing the risk of pelvic organ prolapse
- Enhanced core strength and stability
Choosing the Right Kegel Ball
When selecting the best Kegel ball for you, consider the following factors:
- Size: Start with a larger ball, gradually decreasing in size as your pelvic floor muscles grow stronger.
- Weight: Choose a lighter ball for beginners and work your way up to heavier weights as you progress.
- Material: Opt for body-safe materials like silicone, glass, or stainless steel. Avoid using porous materials, as they can harbor bacteria and lead to infections.
How to Use Kegel Balls
- Wash your hands and Kegel balls: Before insertion, ensure your hands and the balls are clean to avoid infections.
- Apply lubricant: Use a water-based lubricant on the balls for easier insertion and comfort. Avoid using silicone-based lubricants with silicone balls.
- Find a comfortable position: It may be easier to insert the Kegel balls while laying down or squatting.
- Insert the Kegel ball: Gently insert the ball into your vagina, ensuring it's positioned comfortably. For a stringed Kegel ball, ensure the string is hanging outside of your vagina for easy removal.
- Perform kegel exercises: Contract your pelvic floor muscles as if you were stopping urination midstream. Hold for a few seconds, then relax. Repeat this motion 10-15 times daily, gradually increasing your repetitions.
- Remove the Kegel ball: When finished, gently remove the ball by pulling on the string or by bearing down and using your vaginal muscles to push it out.
- Clean and store your Kegel balls: After each use, clean your balls with warm water and mild soap, then store them in a clean, dry place.
How To Use Kegel Ball Example:
Imagine you've just given birth and are looking to regain your pelvic floor strength. By incorporating Kegel balls into your daily routine, you can help your body recover more effectively. To start, choose a larger, lighter Kegel ball and insert it using the steps outlined above. As your pelvic floor muscles grow stronger, you can progress to smaller, heavier balls to maintain the challenge. Over time, you'll likely experience benefits such as improved bladder control and increased sexual pleasure.
Now that you have a comprehensive understanding of Kegel balls and their benefits, it's time to give them a try! Remember, just like any exercise, consistency is key, and you'll see optimal results if you incorporate them into your daily routine. In no time, you'll experience a stronger, healthier pelvic floor. Don't forget to share this article with your friends and explore other helpful guides on Pelvic Floor Therapy to continue your journey to optimal pelvic health!
