Kegel balls – what are they, and why have they become so popular in women's health and wellness communities? In this article, we'll explore the benefits of Kegel balls for women and provide a detailed guide on how to use them effectively for pelvic floor therapy. Get ready to strengthen your pelvic muscles, and dive into the world of Kegel balls!
What Are Kegel Balls?
Kegel balls, also known as Ben Wa balls or Geisha balls, are small weighted balls that women insert into their vagina to help strengthen their pelvic floor muscles. They come in various sizes, materials, and weights. Kegel balls serve as a practical tool for performing pelvic floor exercises, commonly referred to as Kegels.
Why Use Kegel Balls?
There are several reasons why women use Kegel balls to strengthen their pelvic floor muscles. Some key benefits include:
- Improved bladder control: Strengthening pelvic floor muscles helps prevent urine leakage, which is especially beneficial for women who experience stress incontinence or after childbirth.
- Enhanced sexual pleasure: By tightening the pelvic floor muscles, women can experience stronger orgasms and heightened sensations during sexual activity.
- Reduced risk of prolapse: A strong and healthy pelvic floor can prevent organs, such as the uterus, bladder, or rectum, from slipping out of place or prolapsing.
- Faster postpartum recovery: Performing kegel exercises with the help of Kegel balls can speed up recovery after childbirth by fortifying and restoring muscle tone in the pelvic region.
How to Choose the Right Kegel Balls
To select the best Kegel balls for your needs, consider the following factors:
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- Size: Beginners may opt for larger balls, which are easier to hold in place, while more advanced users may prefer smaller balls to challenge their pelvic muscles.
- Weight: Start with lighter balls and gradually increase the weight as your pelvic floor muscles become stronger.
- Material: Kegel balls are typically made from body-safe materials like silicone, stainless steel, or glass. Choose a material that feels comfortable for you and is easy to clean.
- String or no string: Some Kegel balls come with a retrieval string, making them easier to remove. However, this is a personal preference – some women prefer balls without a string for a less intrusive feeling.
How to Use Kegel Balls
Follow these steps to start using Kegel balls for pelvic floor therapy:
- Empty your bladder before inserting the balls.
- Apply water-based lubricant to the balls for easier insertion.
- Find a comfortable position (such as squatting, sitting, or lying down) and gently insert the balls one at a time.
- Contract your pelvic floor muscles to keep the balls in place. Begin with short contractions, working your way up to longer, sustained holds.
- You can wear Kegel balls for 15 minutes to an hour, depending on your comfort level. Start with shorter durations and gradually increase the time as your muscles strengthen.
- When finished, remove the balls by gently pulling on the string (if it has one) or standing up and bearing down, allowing gravity to assist in the removal process.
- Clean the Kegel balls thoroughly after each use.
Kegel Balls For Women Example:
Let's say Sarah has recently given birth and wants to regain her pelvic floor strength. Sarah researches Kegel balls and decides to buy a silicone set with varying weights. After practicing the insertion and removal process, Sarah starts with the lightest weight and begins squeezing her pelvic muscles to hold the balls in place.
Sarah wears the Kegel balls for 15 minutes while going about her daily activities. She can feel her muscles working to keep the balls in place and starts increasing the duration little by little over time. After a few weeks of consistent use, Sarah notices her pelvic muscles becoming stronger and progresses to a heavier set of Kegel balls.
Now that you understand the benefits of Kegel balls for women and have a comprehensive guide on choosing and using them for pelvic floor therapy, why not give them a try? Remember, patience and consistency are key – continue practicing, and you'll soon notice the positive effects on your pelvic health. Feel free to share this informative article with others to spread awareness about this fantastic tool for women's wellness, and be sure to explore our other guides on Pelvic Floor Therapy for more insightful information!