Kegel Exercises and You

Exercising with Kegel balls from the store https://sexand.toys/, also known as Ben Wa balls or pelvic floor exercise balls, can complement traditional Kegel exercises and provide additional benefits for pelvic floor muscle strength and control. Here's how they can be used effectively:

Start with Clean Hands and Lubrication: 

Starting with clean hands and lubrication is crucial for hygienic and comfortable use of Kegel balls. Here's a step-by-step guide:

1. Wash Your Hands: Thoroughly wash your hands with soap and water to ensure they are clean before handling the Kegel balls. This prevents any transfer of bacteria or dirt to the balls.

2. Clean Kegel Balls: Before use, ensure that the Kegel balls are clean. Wash them with mild soap and warm water, then rinse thoroughly to remove any residues. Dry them completely with a clean towel.

3. Apply Water-Based Lubricant: Apply a small amount of water-based lubricant to the Kegel balls to ease insertion. Lubrication helps make insertion more comfortable and prevents any discomfort during use.

4. Find a Comfortable Position: Choose a comfortable position for insertion. This could be lying down with legs bent, sitting on the edge of a chair, or squatting. Relax your body to ease the insertion process.

5. Insert the Kegel Balls: Gently insert the lubricated Kegel balls into the vagina. Aim to place them comfortably inside, ensuring they are not causing any pain or discomfort. The retrieval cord or string should remain outside the body for easy removal later.

6. Allow Time to Adjust: Take a moment to allow your body to adjust to the presence of the Kegel balls. They should feel secure and comfortable once inserted, with no discomfort or pain.

7. Contract and Hold: Once the Kegel balls are comfortably positioned inside, contract your pelvic floor muscles as if trying to lift or squeeze the balls. Hold this contraction for a few seconds before releasing.

8. Experiment with Movements: You can experiment with different movements or positions while the Kegel balls are inserted to engage your pelvic floor muscles. This might include standing, walking, or gentle movements to further engage the muscles.

9. Use Gradually: Start with shorter periods of use, gradually increasing the time as your muscles become stronger and more accustomed to the Kegel balls.

10. Remove and Clean: After use, gently remove the Kegel balls by pulling on the retrieval cord or string. Clean the balls thoroughly with mild soap and warm water. Ensure they are completely dry before storing them.

Remember, if you experience any discomfort, pain, or difficulty during insertion or use, discontinue and consult a healthcare professional. Using clean hands, proper lubrication, and gentle insertion techniques can make the use of Kegel balls more comfortable and hygienic.

Insertion: 

Proper insertion of Kegel balls is essential for a comfortable and effective experience. Here's a step-by-step guide:

1. Preparation: Wash your hands thoroughly with soap and water to ensure they're clean before handling the Kegel balls. Also, ensure the Kegel balls are clean and dry before use.

2. Lubrication: Apply a small amount of water-based lubricant to the Kegel balls to ease insertion. This helps with comfort and prevents any discomfort during use.

3. Find a Comfortable Position: Choose a comfortable position for insertion. This could be lying down with knees bent, squatting, or standing with one leg raised, whatever is most comfortable for you.

4. Relaxation: Relax your body, particularly the pelvic floor muscles, to ease the insertion process. Taking deep breaths and relaxing can make insertion more comfortable.

5. Insertion: Gently insert the lubricated Kegel balls into the vagina one at a time. Aim for a gentle, steady insertion, ensuring they are comfortably placed and not causing any pain or discomfort.

6. Positioning: Ensure that the balls are inserted fully and comfortably. The retrieval cord or string should remain outside the body for easy removal later. The balls should be positioned comfortably inside the vagina.

7. Allow Adjustment Time: Take a moment to allow your body to adjust to the presence of the Kegel balls. They should feel secure and comfortable once inserted, with no discomfort or pain.

8. Contract and Hold: Once the Kegel balls are comfortably positioned inside, contract your pelvic floor muscles as if trying to lift or hold the balls. Hold this contraction for a few seconds before releasing.

9. Practice and Sensation: Experiment with gentle movements, such as walking or standing, to feel the sensation of the balls and engage your pelvic floor muscles further.

10. Start Gradually: Initially, use the Kegel balls for shorter periods, gradually increasing the time as your muscles become stronger and more accustomed to the sensation.

Remember, if you encounter any pain, discomfort, or difficulty during insertion or use, stop immediately and consult a healthcare professional. Using a relaxed approach, proper lubrication, and finding a comfortable position can make the insertion of Kegel balls more comfortable and effective.

Contract and Hold: 

Contracting and holding your pelvic floor muscles while using Kegel balls is a fundamental part of the exercise. Here's a guide on how to contract and hold your pelvic floor muscles effectively with Kegel balls:

1. Find a Comfortable Position: Ensure you're in a comfortable position, whether lying down, sitting, or standing, to engage your pelvic floor muscles effectively.

2. Relaxation: Begin by relaxing your body, especially your pelvic area. Take a few deep breaths to relax your muscles before starting the exercise.

3. Identify Pelvic Floor Muscles: Visualize the muscles you would use to stop the flow of urine or prevent passing gas. These are your pelvic floor muscles. Focus on isolating and engaging these muscles.

4. Contracting the Muscles: Once you've identified the pelvic floor muscles, contract them by gently squeezing or lifting them upward. Imagine drawing these muscles in and upward as if you're trying to lift the Kegel balls higher inside the vagina.

5. Hold the Contraction: Hold the contraction for a few seconds, aiming for 3 to 5 seconds initially. Gradually increase this duration as your muscles become stronger.

6. Avoid Holding Your Breath: Remember to continue breathing normally during the contraction. Avoid holding your breath, as this can create unnecessary tension.

7. Relax and Release: After holding the contraction, gently relax the pelvic floor muscles and allow them to return to their resting position. Relaxation is as important as the contraction.

8. Repeat the Contractions: Perform sets of contractions, aiming for repetitions. Start with a few contractions and gradually increase the number as your muscles become stronger.

9. Sensation Check: Pay attention to the sensation of the Kegel balls and how your pelvic floor muscles feel during and after the contractions. Focus on engaging the correct muscles without straining.

10. Consistency: Practice Kegel exercises regularly, aiming for a few sessions each day. Consistency is key to strengthening the pelvic floor muscles effectively.

Remember, individual experiences may vary. If you're unsure about engaging the correct muscles or experience any discomfort, it's advisable to consult a healthcare professional or a pelvic floor therapist for guidance on performing Kegel exercises with Kegel balls effectively.

Practice Contractions: 

Practicing contractions with Kegel balls is a crucial aspect of strengthening your pelvic floor muscles. Here's a step-by-step guide on how to practice contractions effectively:

1. Get Prepared: Begin by ensuring that you're in a comfortable position, whether lying down, sitting, or standing, to perform the exercises.

2. Relaxation: Start by relaxing your body and taking a few deep breaths to ease any tension in your pelvic area.

3. Identify Pelvic Floor Muscles: Visualize the muscles you would use to stop the flow of urine or prevent passing gas. These are your pelvic floor muscles. Focus on isolating and identifying these muscles.

4. Insert Kegel Balls: If you haven't already inserted the Kegel balls, gently insert them into the vagina. Ensure they are comfortably positioned and the retrieval cord or string is easily accessible.

5. Contracting the Muscles: Once you've identified your pelvic floor muscles, contract them by gently squeezing or lifting upward. This action is similar to the sensation of holding in urine. Aim to lift the Kegel balls using your pelvic muscles.

6. Hold the Contraction: Hold the contraction for a few seconds, starting with about 3 to 5 seconds initially. Focus on maintaining the contraction without holding your breath or tensing other muscles.

7. Relax and Release: After holding the contraction, gently relax your pelvic floor muscles and allow them to return to their resting state. Relaxation is essential for effective muscle training.

8. Repeat the Contractions: Perform sets of contractions, aiming for repetitions. Start with a few contractions and gradually increase the number as your muscles become stronger.

9. Focus on Sensation: Pay attention to the sensation of the Kegel balls and the feeling of your pelvic floor muscles engaging during and after the contractions. Ensure you're targeting the correct muscles without straining.

10. Consistency: Practice Kegel exercises regularly, aiming for multiple sessions throughout the day. Consistency is key to strengthening the pelvic floor muscles effectively.

Remember, it's essential to perform the contractions correctly and avoid overexertion. If you're unsure about the proper technique or experience any discomfort, consider seeking guidance from a healthcare professional or a pelvic floor therapist for personalized advice.

Regular Practice: 

Regular practice is crucial when using Kegel balls to strengthen your pelvic floor muscles. Consistency in your routine will yield better results over time. Here's how to maintain regular practice effectively:

1. Establish a Routine: Set a schedule for your Kegel ball exercises. Incorporate them into your daily routine, whether in the morning, during breaks, or before bedtime.

2. Start Gradually: Begin with shorter sessions if you're new to using Kegel balls. Start with a few minutes a day and gradually increase the duration as your muscles become stronger.

3. Consistent Sessions: Aim for regular sessions throughout the week. You can start with three sessions a day and adjust based on your comfort level and schedule.

4. Reminders and Cues: Set reminders or cues to prompt your exercise sessions. This could be an alarm on your phone, sticky notes in visible areas, or associating the exercises with specific daily activities.

5. Track Your Progress: Keep a journal or use an app to track your exercise routine. Note the duration, frequency, and any changes or improvements you notice over time.

6. Gradual Progression: As your pelvic floor muscles become stronger, gradually increase the intensity or duration of your exercises. This might include longer contractions or incorporating more repetitions.

7. Incorporate into Daily Activities: Practice contractions discreetly throughout the day. You can contract and hold your pelvic floor muscles while performing various daily tasks like sitting, standing, or walking.

8. Patience and Persistence: Results from Kegel exercises with Kegel balls may take time to notice. Stay patient and persistent with your routine, as consistency is key to seeing improvements.

9. Adapt to Your Comfort Level: Listen to your body and adjust the exercise routine based on your comfort level. If you experience discomfort or fatigue, take a break and resume when you feel ready.

10. Consult a Professional: If you have specific concerns or questions about your routine, consider consulting a healthcare professional or a pelvic floor therapist for guidance tailored to your needs.

Regular practice and consistency are vital for achieving the best results with Kegel ball exercises. By integrating these exercises into your daily routine and gradually increasing the intensity, you'll likely notice improvements in pelvic floor strength and control over time.

Cleaning and Maintenance: