If you haven’t added Kegel exercises to your workout regime, it’s time to start. Many women neglect to exercise their pc muscles, but doing so before problems arise has many benefits. You might simply squeeze or add some ben wa balls, as long as you show your pc muscles some love!
What are PC Muscles and Why Do They Matter?
Your pc muscles, or pubococcygeus muscles, are the muscles that allow for a tampon to be held firmly in place and contract during orgasm. When the pc muscles are weakened, you can suffer from problems including urinary incontinence, uterine or bladder prolapse, and lessened sexual response. Sadly, a lot of ladies don’t think about it until they are experiencing symptoms.
Factors that can lead to weakened pc muscles are pregnancy, childbirth, being overweight, surgery, growing older, and genetics. A note on the weight issue: this is not brought up to cause shame. While it is important for you to know the factors that can make this condition more likely, we also recognize that sometimes the medical community unfairly castigates larger women as being less healthy.
Kegel Exercises to the Rescue
While some factors may be partially or fully out of our control, a kegel exercise routine is something every woman can establish. They don’t take a lot of time, which means your busy schedule won’t stop you. If you want to buy something to aid your kegel exercise routine, ben wa balls are a very effective choice.
Kegel exercises are squeezing and releasing the pc muscles. It’s important to make sure that you are contracting the right muscles, because squeezing the wrong ones can make any issues you might be experiencing worse. Some professionals recommend trying to stop your urine midstream. Only do this once or twice. If you routinely stop your urine flow, you are putting yourself at risk of developing a urinary tract infection. Instead, insert your finger into your vagina and squeeze. If you feel it getting tighter, you’re doing it right!
If you are using ben wa balls, start with a single ball. Until you are certain about your ability to hold the ben wa ball in place, do this only when you are at home. You will begin by using it five days a week for fifteen minutes. Put a bit of lubricant on the ball to ease insertion, and then squeeze your pc muscles to keep it in place. If the ball falls out, wash it and replace it. Once you can go about your daily routine for those fifteen minutes without the ball falling out, increase your time in fifteen minute increments each week. When it becomes easy for you to keep a single ball in place for up to an hour, switch to a double ben wa ball. You will reach a point where you can retain the ben wa balls all day. At this point, for strength maintenance, wear them two to three days a week.
Healthcare experts have debates about the best kegel exercise routine. If you’re wondering whether you should be holding each contraction for five seconds or ten, or whether there are benefits to doing ten groups of ten throughout your day, it can be confusing. Not only that, some experts recommend switching up between holding each contraction for several seconds before releasing and doing them as rapidly as you can. Unless you have a severe condition like uterine prolapse, these are just semantics. Even if you fall short on reaching your target number on a regular basis or skip a day here and there, doing some is always better than doing none.
Seeking Professional Help
If you are experiencing moderate urinary incontinence, uterine prolapse, or loss of sexual response, ask your doctor for a referral to a physical therapist specializing in pelvic issues. If you feel embarrassed, remind yourself that you wouldn’t be ashamed to seek help if you tore a muscle in your knee. You deserve to have respectful, compassionate help.
Your physical therapist will give you a specialized kegel exercise routine to follow. They might recommend the purchase of certain types of ben wa balls such as the Lelo Luna Beads, and may even have you use a special machine with electrodes that deliver a mild electrical current that causes your pc muscles to contract and release.
Take Care of Your Body Now For a Lifetime of Enjoyment
If you take care of your body, it always rewards you. You’ll enjoy urinary continence, less risk of developing organ prolapse, and fantastic sexual responsiveness. If you can’t bring yourself to think ahead to your health in old age, perhaps the promise of stronger orgasms will entice you.