How to use Kegel balls for strengthening with Pelvic Floor Physiotherapist Michelle from https://www.pelvicexercises.com.au Learn the correct ball placement, how best to strengthen using Kegel balls, the best position to use Kegel balls and the best quality Kegel exercisers to choose.


How to Use Kegel Balls Video Time stamps
2:02 How to Kegel balls for strengthening
2:24 Correct position for Kegel exercisers
3:30 How to do active Kegel ball exercises
4:48 Best position to use Kegel balls for improving pelvic floor muscle strength
5:48 Potential risks and how to avoid

Kegal exercisers include:
1. Weighted ball Kegel exercisers
2. Plastic cones where the weights are placed inside
3. Silicone coated weighted Kegal balls
4. Progressively weighted Kegel ball sets

Poor quality kegel balls can be associated with problems including:
* Surface erosion of the ball
* Manufactured with unhealthy materials that can cause irritation
* Poor design that traps bacteria and increases risk of infection.

How to Use Kegel Balls
* Wash your hands well
* For first time use wash the Kegel ball exerciser with mild soap and warm water and dry it thoroughly
* Apply small amount of waterbased lubricant to the top of the Kegal ball
* Position yourself either lying down or standing upright
* When finished remove the ball by gently pulling down on the retrieval loop
* Wash the Kegal ball in warm (mild soapy) water, dry thoroughly and store in a dry place.

How to Insert the Kegel Ball Exerciser
* Insert the ball or cone with the retraction loop remaining outside
* Avoid inserting the ball too deep
* Insert to a depth so you can just touch the lowest part of the ball 35 cm (12 inches)

How to Use Kegel Balls for Strengthening
* Contract your pelvic floor muscles by squeezing your muscles around the ball and lifting the ball inwards using your pelvic floor muscles.
* You should notice the ball and retraction loop move inwards and this is how to know you’re doing these pelvic floor exercises correctly
* Next relax your pelvic floor muscles and you will notice the ball move down to the starting position

Best Position to Use Kegal Balls

* Lying down is a good position if you’re starting out if you have weak pelvic floor muscles or learning to feel Kegel exercises.
* Standing upright is the best position for strengthening your pelvic floor muscles as these muscles lift the ball upwards against gravity.

How to Avoid Pelvic Floor Muscle Strain or Injury

1. Avoid walking around with or having the ball in position while upright for lengthy periods of time. The ball will sit like a weight on your pelvic floor and can stretch and weaken the pelvic floor.
2. Avoid doing too many Kegel exercises with a Kegel ball.
3. Relax and rest your pelvic floor muscles in between every pelvic floor exercise as well as when you have completed your Kegel exercises.

#howtousekegelballs #kegelexercises #kegelexerciser
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Videography by Jonah Babongi
Music That Kid Goran licensed user
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