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Kegel balls, also known as Ben Wa balls, have gained popularity as a tool for women's pelvic floor health. These small, weighted balls are designed to help strengthen the pelvic floor muscles, and they can be particularly beneficial for women, especially after childbirth. In this article, we will explore the purpose of Kegel balls, the importance of Kegel exercises postpartum, and how to use them effectively.
What Are Kegel Balls?
Kegel balls are small, spherical devices made of various materials, such as silicone or plastic, and often contain a weight inside. They are inserted into the vagina and used to perform Kegel exercises, which target the pelvic floor muscles. The pelvic floor muscles support the bladder, uterus, and bowel, and strengthening them can have numerous health benefits.
Why Are Kegel Exercises Important, Especially After Childbirth?
1. Recovery After Childbirth: Pregnancy and childbirth can place significant strain on the pelvic floor muscles, leading to issues such as urinary incontinence and reduced sexual satisfaction. Kegel exercises, with or without Kegel balls, can aid in the recovery of these muscles.
2. Prevention and Management of Incontinence: Kegel exercises are effective in preventing and managing urinary incontinence, a common issue faced by women, especially after giving birth. Strengthening the pelvic floor can improve bladder control.
3. Enhanced Sexual Health: Strong pelvic floor muscles are linked to increased sexual satisfaction and arousal. Women who engage in regular Kegel exercises may experience improved vaginal tone and more intense orgasms.
How to Use Kegel Balls
1. Choose the Right Balls: Select Kegel balls that are of appropriate size and weight. Beginners may start with larger, lighter balls and progress to smaller, heavier ones as their pelvic floor muscles strengthen.
2. Insertion: Before inserting the balls, wash them thoroughly with mild soap and warm water. Apply water-based lubricant to ease insertion. Relax and insert the balls one at a time, ensuring they are comfortably positioned inside the vagina.
3. Perform Kegel Exercises: Once the balls are inserted, contract and lift the pelvic floor muscles, as if you are trying to stop the flow of urine. Hold the contraction for a few seconds, then release. Repeat this process for about 10-15 minutes per day.
4. Consistency is Key: Like any exercise routine, consistency is crucial. Incorporate Kegel exercises into your daily routine, and gradually increase the duration and intensity as your muscles become stronger.
Conclusion
Kegel balls can be valuable tools for women seeking to improve pelvic floor health, especially after giving birth. Incorporating Kegel exercises into a regular routine, with or without the use of Kegel balls, can contribute to better bladder control, enhanced sexual health, and an overall improved quality of life. As always, consulting with a healthcare professional is advised, especially for those with specific health concerns or conditions.