Menopause Kegel Balls

Using Kegel balls is straightforward and can be a beneficial practice for strengthening pelvic floor muscles. Here’s a step-by-step guide on how to use them:

1. Choose the Right Environment: Find a comfortable and private space where you can relax. You may want to start in a lying down position if you’re new to using Kegel balls.

2. Preparation: Wash your hands and the Kegel balls with mild soap and warm water. Ensure they are clean before use.

3. Lubrication: Apply a water-based lubricant to the Kegel balls to make insertion easier and more comfortable.

4. Insertion:

   • Gently insert the Kegel balls into the vagina. Aim to insert them at a slight angle toward your back. If you’re using multiple balls, start with the smaller or lighter one first.
   • Make sure they are inserted comfortably, with the retrieval cord remaining outside the body.

5. Engage Your Pelvic Floor Muscles: Once the Kegel balls are in place, engage your pelvic floor muscles by contracting them as if you are trying to stop urination. Hold the contraction for a few seconds, then relax.

6. Repetition: Aim to perform Kegel exercises for about 10-15 minutes, gradually increasing the duration as you become more comfortable. You can do these exercises multiple times a day.

7. Gradual Progression: As you build strength, you can use heavier Kegel balls or increase the time you keep them inserted.

8. Removal: To remove the Kegel balls, gently pull on the retrieval cord while relaxing your pelvic muscles. Ensure you pull slowly and smoothly.

9. Clean Up: After use, wash the Kegel balls with mild soap and warm water, and allow them to dry before storing them in a clean, dry place.