Month: February 2023

Photographed by Ashley Armitage. Kegel balls, also called Ben Wa balls, saw a spike in sales thanks to Fifty Shades of Gray. But Christian Grey didn’t exactly provide an instruction manual beyond placing then in Ana’s vagina. So how do you actually use these little weighted balls — and why should you? We talked to Madeleine M. Castellanos, MD, sex therapist and author of Wanting to Want: What Kills Your Sex Life and How to Keep It Alive, to find out more.Before we begin, Dr. Castellanos notes that if you are experiencing a symptom that you think using kegel balls could help — like painful sex, urinary or fecal incontinence, or pain when you squeeze your pelvic floor muscles — you should get a doctor’s okay before you try them..Kegel balls are small, weighted balls that you wear inside the vagina in order to strengthen your pelvic floor muscles. “It’s kind of like doing weights for your pelvic floor,” Dr. Castellanos says. Kegel balls have many practical benefits — strengthening the vagina after childbirth, controlling urinary incontinence, and increasing the intensity of orgasms. Some people also find wearing kegel balls to be a turn-on, either by itself or as a form of foreplay (cue that Fifty Shades scene).Lighter and bigger kegel balls are easier to begin with, and you’ll want to choose balls made out of stainless steel, glass, or medical-grade silicone. (If you choose kegel balls that are too small or too heavy, “they could fall out and hit you on the toe,” Dr. Castellanos says.)There are two types of kegel balls you can use. The first type consists of, simply, two weighted balls. These should be used in the same way you do weights at the gym, Dr. Castellanos explains. She suggests three sets of ten reps. Or, you can place the balls inside your vagina and hold them for as long as you can. “I give people combinations of these exercises, because they exercise the muscle in different ways,” she says. Once you have done these exercises, you simply take the balls out — you don’t have to keep wearing them all day.The second type of kegel balls are meant to be worn for a few hours and often consists of one ball placed within another ball, which causes a little vibration when you move around. Instead of doing reps, these kegel balls should be worn as you go about your everyday business (and you do want to be moving — not sitting or lying down). “It’s like doing exercise without thinking about it,” Dr. Castellanos explains.Some kegel balls come with a string attached, while others come as stand-alone balls. Either way, when inserting them, you want to wash your hands first and get into a position that feels comfortable — for first-timers, lying on your back may be the easiest. If the balls have a string, you can simply pull them out, like a tampon. If there isn’t a string, then you’ll want to remove the kegel balls by squatting and bearing down a little bit. Then, “insert your finger past the pelvic floor and do a little sweeping motion,” Dr. Castellanos says. “As you’re pushing gently, grab onto the ball and pull it out.”Like all sex toys, make sure that you’re cleaning your kegel balls after each use. Have fun!Show Action ButtonHow To Use Kegel Balls To Orgasm & Boost Your Sex Lifewritten by Erika W. SmithPhotographed by Ashley Armitage.

Article Source > www.refinery29.com

When we talk about the health of our all-important pelvic floor muscles (the muscles and ligaments that support everything in your pelvic region, including your bladder, bowels, and uterus), one product comes up a lot: Kegel balls. These vaginal weights are used to strengthen your pelvic floor, which can address some types of pelvic floor dysfunction. Kegel balls can be effective as part of an overall pelvic health practice, but learning how to use Kegel balls properly isn’t as simple as you might think.
For one thing, you can’t solve all pelvic floor–related issues with Kegel balls alone. In fact, Kegel balls can actually make some problems worse, says Heather Jeffcoat, DPT, Los Angeles–based pelvic floor physical therapist at Femina Physical Therapy and president of the Academy of Pelvic Health Physical Therapy. “Many people think that if you have incontinence, prolapse, or pelvic pain, [you should] ‘just do Kegels,’ like it’s a magical exercise that cures all,” Dr. Jeffcoat tells POPSUGAR. That’s not the case, and it’s one reason why you should consult with your ob-gyn or a pelvic floor physical therapist before you start using Kegel balls. (More on that below.)
First things first, though. As much as you may have heard about Kegel balls, you might not know when and how to use them, let alone what Kegel balls shouldn’t be used for. POPSUGAR spoke to two pelvic floor physical therapists to clear it all up.

Watch This!
Dance FitSugar

Benefits of Kegel Balls
Kegel balls can help to strengthen and increase the endurance of your pelvic floor muscles, says Dr. Jeffcoat, particularly after those muscles have been weakened or torn by things like childbirth or an injury.
Pelvic floor dysfunction, which is the inability to control the muscles of your pelvic floor, can cause symptoms like incontinence (urinary or fecal), constipation, pelvic pain or pressure, pain during sex, or pelvic muscle spasms. Because Kegel balls help to strengthen the pelvic floor, they may help with some types of pelvic floor dysfunction, although they should not be used if the pelvic floor dysfunction is caused by muscular tightness in the pelvic floor. (More on that later.)
How to Use Kegel Balls
Kegel balls are small, sphere-shaped weights, sold as one weight or a connected set of two. They’re designed to improve “the strength and endurance of a group of muscles that stretch from the pubic bone to your tailbone,” aka your pelvic floor muscles, says Bijal Toprani, PT, DPT, a physical therapist specializing in pelvic health at Hinge Health. Kegel balls are most often recommended for people with weakened pelvic floor muscles, which can happen after things like childbirth, traumatic injury, or nerve damage.
You use Kegel balls intravaginally, which means you place them in your vagina. Before you insert them, it’s best to wash your hands and the Kegel balls with antibacterial soap, then dry them off and apply some lube to help you slide them in easily. (You may also want to apply some lube to your vaginal opening.) After that, placing the Kegel balls inside your vagina is similar to inserting a tampon. Try lying down comfortably with your legs spread, then slowly inserting the balls one at a time. The end of the removal string should stick out so you can easily pull the balls out when you’re ready.
Kegel Ball Exercises
You can use Kegel balls in a variety of exercises, Dr. Toprani says, but she actually recommends starting with pelvic floor exercises that don’t use any weight. That’s because strengthening the pelvic floor is “like any other major muscle group,” she explains: you should start with bodyweight exercises (such as bodyweight Kegel exercises), then add weights when you get used to the movement and your muscles are ready for more of a challenge.
Dr. Toprani also recommends starting with bodyweight pelvic floor exercises because many people don’t have access to Kegel balls or simply don’t enjoy using them. “If the same outcomes can be achieved without purchasing an additional item or introducing a foreign item into the body, I believe that’s a better option from a clinical perspective,” Dr. Toprani says.
If you are interested in using Kegel balls to strengthen your pelvic floor, Dr. Toprani recommends the following progression:
Lying Kegels: Lie on your back with the Kegel ball inserted. Lift and contract the ball with your pelvic floor muscles, holding for five seconds before relaxing. Repeat for eight to 10 repetitions, or as many as you can perform correctly without holding your breath or squeezing your butt.
Sitting or Standing Kegels: “You can progress to sitting or standing positions to focus on strengthening the pelvic floor muscles while trying to hold the ball inwards and upwards against gravity,” Dr. Toprani says. “If you are able to lift and hold the ball in standing for one repetition, you know you are ready to progress to this option.” As with the first exercise, work to lift and contract the ball with your…

Article Source > www.popsugar.com