pelvic floor exercises are crucial for maintaining muscle strength and preventing a myriad of issues like incontinence and sexual dysfunction. Incorporating a vibrating kegel ball into your routine can add variety, increase effectiveness, and provide better overall results. In this article, we'll delve into the world of vibrating kegel balls, explore their benefits, and provide you with a step-by-step guide to using one.
What are Vibrating Kegel Balls?
Vibrating kegel balls are small, egg- or round-shaped devices that can be inserted into the vagina during pelvic floor exercises. They are designed to offer resistance and stimulation to aid in strengthening the pelvic floor muscles. The added vibrating feature can be controlled with a remote or smartphone app, providing gentle vibrations to engage the muscles and intensify the workout.
Benefits of Using a Vibrating Kegel Ball
Improved Pelvic Floor Strength
By incorporating a vibrating kegel ball, you can potentially enhance your pelvic floor exercises. The resistance and vibrations can help target specific muscles, leading to improved strength and muscle tone.
Increased Sexual Pleasure
Stronger pelvic floor muscles can lead to more control and heightened sensations during sexual intercourse. The vibrations from the kegel ball may also increase arousal and sensitivity.
Better Bladder Control
Strengthening the pelvic floor muscles using a vibrating kegel ball can help improve overall bladder control, preventing issues such as urinary incontinence.
Postnatal Recovery
After giving birth, the pelvic floor muscles are often weakened. Incorporating a vibrating kegel ball into a comprehensive postnatal exercise plan can help rebuild strength in these muscles.
Easier and More Engaging Exercises
The added vibrations make exercising your pelvic floor more engaging, and some women find it more enjoyable, which helps keep a consistent exercise routine.
How to Use a Vibrating Kegel Ball
Step 1: Choose the Right Ball
Vibrating kegel balls come in various sizes, weights, and materials. Start with a lighter-weight, smaller ball and gradually progress to a heavier and larger ball as your strength improves.
Step 2: Clean Your Kegel Ball
Before each use, clean your vibrating kegel ball thoroughly with warm, soapy water or a toy cleaner.
Step 3: Find a Comfortable Position
Find a comfortable, private position to insert the ball. Some women prefer lying down, while others might prefer a squatting position. Experiment with different positions to find what works best for you.
Step 4: Apply Lubricant
Use a water-based lubricant on the kegel ball and the entrance to your vagina to make insertion smoother and more comfortable.
Step 5: Insert the Ball
Slowly and gently insert the vibrating kegel ball into your vagina. It should rest comfortably against your pelvic floor muscles, and you should be able to move freely without it feeling uncomfortable.
Step 6: Begin Your Exercises
Contract your pelvic floor muscles as if you were stopping the flow of urine. Hold for 5-10 seconds, and then relax. Repeat this 10 times per set, gradually increasing the number of sets as you become stronger.
Step 7: Turn on the Vibration
While doing kegel exercises, turn on the vibration setting with the remote or app. Start with a low vibration and experiment with different intensities to find what works best for you.
Step 8: Remove and Clean
After completing your exercises, gently remove the vibrating kegel ball and clean it thoroughly.
Vibrating Kegel Ball Example:
Debbie, a 35-year-old mother of two, decided to try a vibrating kegel ball to help recover from her second pregnancy. After receiving clearance from her doctor, she began using a beginner-sized kegel ball and performing kegel exercises daily. Within a few weeks, Debbie noticed improved bladder control and increased sexual pleasure. She continued her exercise routine, gradually progressing to heavier and larger kegel balls and incorporating different vibration settings. Debbie found that the vibrating kegel ball not only improved her pelvic floor strength but also made her exercises more enjoyable.
A vibrating kegel ball can be an exciting addition to your pelvic floor therapy routine. By making the exercises more engaging and fun, it can help motivate you to stay consistent in your practice while reaping the many benefits of improved pelvic floor strength. Don't forget to share this article with friends and explore our other comprehensive guides on Pelvic Floor Therapy!
