Discover the benefits and proper use of Kegel balls in your pelvic floor therapy journey. In this comprehensive guide, we will uncover the best practices for using Kegel balls, providing you with the information and tools you need to strengthen your pelvic floor muscles and improve your overall wellbeing.
What Are Kegel Balls?
Kegel balls, also known as Ben Wa balls, vaginal weights, or pelvic floor exercise weights, are small, weighted orbs designed to be inserted into the vagina. The primary purpose of Kegel balls is to help women strengthen their pelvic floor muscles by providing resistance during kegel exercises.
Benefits of Using Kegel Balls
- Improved bladder control: Kegel balls can help tighten and strengthen the pelvic floor muscles, which can lead to better bladder control and reduce incidences of urinary incontinence.
- Increased sexual pleasure: Strengthening the pelvic floor muscles can lead to more intense orgasms and increased arousal.
- Support for pelvic organs: Strong pelvic floor muscles provide support for the uterus, bladder, and rectum, preventing them from dropping down into the vagina (a condition known as pelvic organ prolapse).
- Postpartum recovery: Kegel balls can be used during postpartum recovery to help regain muscle tone and strength in the pelvic area.
Choosing the Right Kegel Balls
When selecting Kegel balls, consider the following factors:
- Size and weight: Beginners should start with smaller, lighter Kegel balls and gradually progress to larger, heavier ones as their pelvic floor muscles strengthen.
- Material: Kegel balls are typically made of silicone, metal, glass, or plastic. Silicone is a popular choice because it is body-safe, easy to clean, and comfortable for extended use.
- Single or double: Kegel balls come in both single and double designs. While a single Kegel ball can be easier for beginners, double Kegel balls offer progression and variation in exercises.
- Removal string: Some Kegel balls feature a removal string for easy retrieval. This feature is ideal for beginners or those who may be concerned about the balls becoming stuck.
Proper Use of Kegel Balls
Before using Kegel balls, make sure to follow these preparations:
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- Wash your Kegel balls with warm water and mild soap, rinse thoroughly and dry.
- Empty your bladder and bowels for increased comfort.
- Find a comfortable position to insert the Kegel balls, like lying down or squatting.
Insertion and Exercise
To insert Kegel balls, follow these steps:
- Apply a water-based lubricant to the Kegel balls and spread some around the vaginal opening.
- Gently insert the Kegel balls, one at a time, into the vagina.
- Use your pelvic floor muscles to grip the balls and keep them in place.
- Begin your kegel exercises, either by contracting and relaxing your pelvic floor muscles or engaging in physical activities like walking or light housekeeping.
- Gradually increase the duration and intensity of your kegel exercises as your muscles strengthen.
Using Kegel Balls Example:
Linda, a 35-year-old new mother, decided to try Kegel balls to help recover from childbirth and improve her bladder control. She started with small, silicone Kegel balls, and gradually progressed to larger, heavier balls as her pelvic floor muscles grew stronger. After several weeks, Linda noticed a significant improvement in her bladder control and even a heightened sexual pleasure with her partner.
We hope this comprehensive guide on using Kegel balls has given you valuable insight into selecting the right Kegel balls and best practices for effectively exercising your pelvic floor muscles. As you strengthen and maintain a healthy pelvic floor, you'll likely experience improved bladder control, increased sexual pleasure, and better overall wellbeing. Remember to consult your healthcare provider before starting any new exercise regimen. Please feel free to share this article with others and explore our other informative guides on Pelvic Floor Therapy.