Month: October 2023

Menopause can introduce lots of changes to your body, but one of the most challenging  is the weakening of your pelvic floor: the muscles, ligaments, and connective tissues that support the organs in your pelvis. When the pelvic floor weakens, it can cause symptoms ranging from incontinence or prolapse to intimacy problems and more.“The pelvic floor is located in the lowest part of your pelvis,” says Roberta Blandon, MD, a urogynecologist with Edward-Elmhurst Health in Naperville, Illinois, “and supports your bladder, uterus, rectum, and vagina, and aids in the functioning of these organs.”It can change during the strain of pregnancy and childbirth, but also occurs during menopause, when the hormonal shifts that women experience can cause the tissues to thin, contributing to the weakening of the pelvic floor, says Dr. Blandon.And these changes can cause symptoms that linger for years. While the average age of menopause is 51, she says, women live decades after that, so it’s relatively common for women in their 60s or 70s to experience urinary incontinence or pelvic organ prolapse, which occurs when an organ slips down from its usual position in the body, says Blandon. Other factors, such as being overweight, having a chronic cough, or being constipated, can also contribute to a weakening of the pelvic floor.Exercising the Pelvic Floor Can Help Build Strength and Lessen Menopausal SymptomsTo combat these changes, you may want to start doing Kegel exercises, which act as a workout to strengthen your pelvic floor. “This allows you to better control your bladder, prevent mild to moderate cases of incontinence, or delay the appearance of symptoms like bulging,” says Blandon. In fact, the American College of Physicians recommends pelvic floor training as a first-line treatment for urinary incontinence.If you’re suffering from pain during sex or problems with arousal or dryness, doing Kegels may help relax the vaginal muscles and improve circulation to the area, which can boost arousal and lubrication, according to Memorial Sloan Kettering Cancer Center. That said, when it comes to pain during sex, jumping right into Kegels isn’t the answer. Rather, you should be evaluated by your doctor for other causes first, says Blandon, including a urinary tract infection (UTI), muscle spasms, or dryness.It may seem daunting to speak up about your symptoms, even to your own doctor. But if, say, you’re a runner who’s not able to go for your morning jog or you’re in pain during intercourse with your partner, you shouldn’t have to live with those bothersome symptoms.And that’s where Kegel exercises can come in handy. A review of 2,394 women with urinary incontinence published in May 2018 in the journal Clinical Interventions in Aging found that pelvic floor training, which includes Kegels, helped improve the women’s quality of life. That’s important, say researchers, who point out that urinary incontinence causes people to change their lifestyle so much that they’re more at risk for isolation, reduced sexual activity, and depression.Additionally, an October 2018 Cochrane review concluded that pelvic floor training could “reduce the number of leakage episodes” and the amount of leakage a person experiences, so much so that it can be considered a cure for stress urinary incontinence. So Kegels can be a relatively simple way to better your health.How to Do Kegels Correctly One of the best things about Kegels is that you can do them anywhere. But it’s important to do them correctly.It can be difficult to know if you’re contracting the right group of muscles, says Blandon. For example, she says that some people incorrectly think a Kegel involves tightening their core or closing their legs. Here are three ways to know if you’re performing these exercises correctly.Imagine you’re trying to stop yourself from passing gas. Squeeze your rectal muscles.Position yourself in front of a mirror and look at your vaginal opening. “Try to squeeze the space between your vagina and rectum, which is called the perineum,” says Blandon.Insert a clean finger into your vagina and squeeze. “You should feel the muscles of the vagina tighten around your finger. Being able to trap your finger in there is a sign of a strong Kegel,” says Blandon.Hold each squeeze for three to five seconds and then relax. That’s one “rep” or sequence, says Blandon. Perform 10 reps, three times per day. Kegels can be done lying down, sitting up, or standing.“Just like exercising any other muscle groups, like your abs, you want to start slow,” she says.To get in the habit of doing them, set reminders on your phone. You can also build them into your day, like as soon as you go to bed, while a commercial is on TV, or when you’re sitting at a red light. “By introducing Kegels into your daily routine, it will be easier to do them on a regular basis,” says Blandon.For more moderate or severe symptoms, Kegels…

Article Source > www.everydayhealth.com

Many of us know Kegels as the dreaded exercise our doctor tells us to do while standing in line at the store or sitting at a red light, but these pelvic floor exercises have a valuable place in your daily to-do list during pregnancy. Named after gynecologist Arnold Kegel, these exercises can strengthen the pelvic floor muscles, which stretch during pregnancy and childbirth. If done correctly, Kegels can minimize stretching and make the muscles in your pelvic and vaginal area strong. Sherry A. Ross, MD, an OB-GYN at Providence Saint John’s Health Center, says your doctor may suggest a regular Kegel routine during pregnancy — which makes sense, especially since you need these muscles strong to assist during labor and to help minimize postpartum incontinence. If this is your first baby, you may not understand the critical role these muscles play after childbirth. But once you hit the postpartum stage, you’ll soon discover the importance of your pelvic floor muscles. Not only do they support the reproductive organs and control bladder and bowel function, Ross says strong pelvic floor muscles can also help delay or prevent pelvic organ prolapse and other related symptoms. And if done correctly and repeatedly, she also points out that you can avoid symptoms such as stress and urge incontinence that can result from childbirth as well as plain ol’ aging. Ideally, your pelvic floor is active — both contracting and releasing —throughout all daily activities, from sitting to standing to recruitment during exercise. But once you understand how to find your pelvic floor muscles and the steps to perform a Kegel, you can do these exercises anywhere and without anyone even knowing. To identify your pelvic floor muscles, Ross says to follow these steps:Go to the bathroom. While urinating, stop the flow midstream and hold it for 3 seconds.Relax, allowing the flow of urine to continue. Repeat. While it may take a few tries to find the right muscles to tighten or squeeze, if you stick with it, you’ll be busting out multiple sets of Kegels in no time. Now that you know how to identify these important muscles, it’s time to learn how to incorporate Kegel exercises into your daily routine. The thing to remember, as with all muscles, says Heather Jeffcoat, DPT, the owner of FeminaPT.com, is they need to be able to contract well but also relax and lengthen. “This is especially important as the pelvic floor needs to lengthen during pregnancy and vaginal delivery,” she adds. When doing Kegels, Jeffcoat says to perform them from the back to the front, meaning, from the anus towards the vagina. If done correctly, Jeffcoat says you will also feel a gentle contraction with flattening of your lower abs.“The number of Kegels you should do to maintain your fitness level varies and depends on factors such as rehabilitating from an injury, dealing with stress incontinence or prolapse, or pelvic pain,” Jeffcoat says. If there are no symptoms of pelvic floor dysfunction, Jeffcoat recommends the following protocol:Contract or tighten the muscles for 3 seconds. Rest for 3 seconds. Do 2 sets of 10 to 15 every other day.Alternate with quick contractions of 2 sets of 10 to 15 on the other days.If remembering to contract these powerhouse muscles is a problem, Jeffcoat says there are Bluetooth enabled devices that can give you feedback. “In my office, we recommend using the Attain, which provides visual feedback plus pelvic floor muscle electrical stimulation to assist with your pelvic floor contractions,” she adds. Kegels are a pelvic floor muscle contraction, so like any muscle in your body, you should be attentive to strengthening them throughout your lifespan.For many women, doing Kegels during pregnancy is a safe and effective way to keep the pelvic floor muscles strong. However, Jeffcoat says if you are experiencing pelvic, abdominal, hip, or back pain, doing Kegels may be one factor feeding into your pain cycle. “Examples of pelvic and abdominal pain that should give a woman pause to consider the appropriateness of Kegels are if they have symptoms such as bladder pain (painful bladder syndrome or interstitial cystitis), vulvodynia, vestibulodynia, vaginismus, dyspareunia or painful intercourse, urinary urgency and/or frequency, endometriosis, or constipation,” she explains. If you are experiencing any of these conditions, Jeffcoat strongly recommends getting an evaluation by a pelvic floor physical therapist who can help direct a woman’s plan of care.The benefits of Kegel exercises, says Jamie Lipeles, DO, an OB-GYN and founder of Marina OB-GYN in Marina Del Rey, include:stronger pelvic floor musclesbetter control of the urinary bladderbetter control of avoiding rectal incontinencea tighter vagina, which can lead to more pleasurable sexAdditionally, Jeffcoat says what many people don’t know is that Kegel exercises can also help with postural support. “This extra support is essential in reducing other…

Article Source > www.healthline.com

We earn a commission for products purchased through some links in this article.Use Arrow Keys to NavigateAdvertisement – Continue Reading Below1Lovehoney Kegel balls – Lovehoney Main Squeeze Single Kegel Ball 30g1Lovehoney Kegel balls – Lovehoney Main Squeeze Single Kegel Ball 30gFor your first ever kegel balls experience, this Lovehoney 30g kegel ball has got you covered. It’s large but lightweight so a great one to start with. And it has an internal free-roaming ball which provides extra sensations when you’re wearing it. Advertisement – Continue Reading Below2Lovehoney Kegel balls – Lovehoney Main Squeeze Heavy Double Kegel Balls 90g2Lovehoney Kegel balls – Lovehoney Main Squeeze Heavy Double Kegel Balls 90gBest for anyone who doesn’t have a huge budget, these kegel balls from Lovehoney are affordable and super easy to use and non-intimidating.  Their90g weight offers an intense workout for those looking to build on their pelvic health, so are best for not total beginners. Advertisement – Continue Reading Below3Je Joue Kegel balls – Je Joue Ami 3 Step Luxury Kegel Balls Set3Je Joue Kegel balls – Je Joue Ami 3 Step Luxury Kegel Balls SetJe Joue’s luxury silicone kegel set comes presented in beautiful gift packaging, that’s how cute it is. It’s a three-step system, each step has a differently shaped and weighted exerciser to effectively tone your pelvic floor to increase sexual sensitivity and intensify orgasms. They all have rrgonomic retrieval loops that make removal easy, too.Advertisement – Continue Reading Below4Lelo Kegel balls – LELO Luna Beads Noir Kegel Balls 72g4Lelo Kegel balls – LELO Luna Beads Noir Kegel Balls 72gLELO’s Luna beads aka kegel balls are actually pretty affordable for a LELO product! They are 2 x 36g super-smooth luxury kegel balls presented in a gift box with a LELO lubricant and a satin pouch. They have been designed to deliver heightened sensations with every movement thanks to the the free-roaming weights inside each ball. They also have a silicone harness and pull-cord for easy use and safe retrieval.Advertisement – Continue Reading Below5Kegel balls – LELO Hula Beads5Kegel balls – LELO Hula Beads£149LELO’s Hula Beads claim to be the first ever remote-controlled pleasure beads that rotate and vibrate, making them a unique LELO design. With powerful yet discreet vibrations, it’s perfect for those that enjoy the subtle sensation, but want a little bit more.Advertisement – Continue Reading Below6Tracey Cox Kegel balls – Tracey Cox Supersex Kegel Toner Set6Tracey Cox Kegel balls – Tracey Cox Supersex Kegel Toner SetThis kegel ball set from Lovehoney sex expert Tracey Cox are silicone balls containing free-roaming balls for extra stimulation. Tracey says, “Start off with the single kegel ball and progress to the more advanced double toner balls for greater orgasm control and intensity.” The balls are made from soft silicone and are free-roaming within the harnesses, meaning you get extra stimulation. They also, importantly, feature a retrieval cord for easy removal.Advertisement – Continue Reading Below7We-Vibe Kegel balls – We-Vibe Bloom App Controlled Rechargeable Vibrating Kegel Balls7We-Vibe Kegel balls – We-Vibe Bloom App Controlled Rechargeable Vibrating Kegel BallsThese weighted kegel balls are designed to tone and tighten your pelvic floor when used regularly. The balls come in three progressive weights and can also vibrate for extra stimulation. You can also connect with your partner regardless of distance with the free We-Connect™ app. It allows you to control each other’s We-Vibe toys with both preset modes and customised vibrations.Advertisement – Continue Reading Below8Fifty Shades of Grey Kegel balls – Fifty Shades of Grey Relentless Vibrations Remote Kegel Balls8Fifty Shades of Grey Kegel balls – Fifty Shades of Grey Relentless Vibrations Remote Kegel BallsNow 50% OffThese Fifty Shades kegel balls are 40g in weight which makes them ideal for beginners and first-timers. They also vibrate for extra stimulation and come with a silicone remote control. You can control the remote, or let a partner. The set also includes a satin bag for discreet storage (or if you want to gift it to someone!)Advertisement – Continue Reading BelowAdvertisement – Continue Reading Below

Article Source > www.cosmopolitan.com

Kegels are something many of us have heard of doing, but not everyone might understand the point of. It’s an exercise of the pelvic floor muscle that is commonly described as tensing as though you want to stop a flow of urine.
We spoke to Sarah Mulindwa, sexual health expert at Lovehoney, to get a better understanding of why Kegels are so important.

READ NEXT: Birchbox is teaming up with Womanizer for a limited edition self-care package with savings of £50
Sarah said: “Kegel exercises are important because they strengthen your pelvic floor muscle which, in women, helps prevent incontinence and urine leakage. They are particularly important for those that have recently gone through childbirth, or had any surgery or other related issues to do with the pelvis.”
While the exercises do have an association with avoiding urine leakage after childbirth, there are more benefits to doing Kegels than just that.

Pelvic exercises can go a long way in helping with weak pelvic floor muscles(Image: Alamy Stock Photo)

Sarah said: “Kegel exercises strengthen your pelvic floor which can not only help to prevent urine leakage, but also lead to stronger and longer orgasms.”

While many of us have attempted Kegel exercises at some point or another, it’s the tensing you do when you try to stop the flow of urine, venturing out to using equipment is something that might not be so familiar.
But is there an advantage to using Kegel balls rather than just doing the exercises solo?

Sarah said: “The concept is the same as with any form of weightlifting – pelvic floor exercises on their own are great, but using weighted Kegel balls will make it even stronger.”
It doesn’t matter what age you are, or if you’ve given birth in the past or not, you can start up your pelvic floor exercise regime at any point.

Some people use weights to help with pelvic floor exercises(Image: Alamy Stock Photo)

Sarah said: “Just like any other exercise or muscle-building activity, it is never too late to start doing Kegel exercises but, just like the others, the more you do and the earlier you start, the stronger your pelvic floor will be.”
I’ve collated a small guide of some of the best Kegel weights to get you started on your journey to toning up your pelvic floor.
For a total beginner who doesn’t want to spend too much as they start their workout there’s a singular Kegel ball weighing 30g for just £7.99, it has a circumference of 4.5 inches and has a silicone coating which is fairly standard for a Kegel weight.
If you’d rather take on more of of a journey, there are sets of multiple different weights to work yourself up to as you can handle something heavier.

Silicone Kegel Toning Set

From the Lovehoney Health range is a set of three weights (50g, 80g, 100g) in the signature mint green shade of the Health range, each weight comes in a different shape making it really easy to tell them apart at a glance.

These weights have sturdy removal loops that remain outside of the body and make for easy retrieval after you’ve finished exercising. They come with a grey bag to easily store your weights and the set costs £49.99.
If you want something a little different, there are vibrating Kegel balls that you can get, they come in much lower weights and are customisable. The Lovehoney Rechargeable Remote Control Vibrating Kegel Ball Set features five balls, the 11g ball vibrates whereas the two 21g and two 29g balls do not.
The vibration setting is not crucial for a strong workout but can add a thrill to the experience, this set costs £49.99.

Tracey Cox Supersex Kegel Training Set

The Tracey Cox Supersex Kegel Training Set features six weights, ranging from 50g to 130g, which allows you to gradually work your way up as you find you’re able to use a heavier weight. The weights come in a case for easy storage so you can easily tuck them away and know that they aren’t at risk of damage.

What’s interesting about this set is the shape of the Kegel balls, instead of the classic spherical ball it has a more streamlined shape that is almost similar to a tadpole – this makes it easier to remove the weight after use and makes it a great starting point on any Kegel journey. It also has a circumference of 3.5 inches, making it narrower than most Kegel weights on the market.
At £59.99 this is the most expensive set on our guide but the quality and ease of use make it clear that there is good value for money.
READ NEXT:

Article Source > www.walesonline.co.uk