Svakom Kegel balls are well made. They are weighted balls with a silicone covering. They are waterproofed, which is a good thing as one should wash them before and after each exercise session.
My doc has mentioned Kegel exercises as good thing to do for every woman to maintain bladder control functions as people age. As with many things it is best to start when you don't have a problem. Pelvic floor muscle exercises will help restore muscle function before it is permanently lost as well as lessen the symptoms of incontinence. Kegel exercises increase the strength of your pelvic floor and may improve or even eliminate bladder leakage.
Pelvic floor muscles indirectly control the contractions of the bladder muscle. The pelvic floor muscles relax to allow urination and tighten to stop the stream of urine. Contraction of the pelvic floor muscles closes the lower urethra, squeezing any remaining urine back up into the bladder.
Kegel excercises can be done with and without props. How to know where pelvic musles are? If you can stop your urination flow mid-stream, you have identified your pelvic floor muscles.
Without props:
The first exercise is called a short contraction, and it works the fast twitch muscles that quickly shut off the flow of urine to prevent leakage. The muscles are quickly tightened, lifted up, and then released. You should contract as you exhale, then continue to breathe normally as you do the exercises.
The second exercise works on the supportive strength of the muscles and is referred to as a long contraction. The slow twitch muscles are gradually tightened, lifted up, and held for several seconds. At first, it may be difficult to hold the contraction for more than 1 or 2 seconds. Ultimately, the goal is to hold the contraction for 10 seconds then rest for 10 seconds between each long contraction to avoid taxing the muscles. A solid exercise plan would be to perform 3 sets of 10 short and 10 long contractions twice per day.
Watch outs. Be careful not to flex the muscles in your abdomen, thighs, or buttocks. Also, avoid holding your breath. Breathe freely during the exercises to keep from stressing the rest of your body.
Pelvic floor excercises with balls:
Kegel balls are small weighted devices that can help strengthen a woman's vaginal and pelvic floor muscles.
The sitting exercise.
Sit with your legs still closed. Isolate the PC muscle and use it to try to move the balls back and forth. If initially you can't move the balls back and forth, focus on squeezing the balls and holding it for a few seconds, then relaxing for a few seconds. The University of Maryland Medical center recommends performing kegel exercises 10 times, three times per day.
The standing exercise.
The standing exercise uses the weight of the balls and the force of gravity to make you work your PC muscle. Stand and position your feet shoulder-width apart. Use your PC muscle to hold the balls in your vagina. If you stop contracting your PC muscle, the balls will fall out. Perform this exercise three times per day, working each time to hold the balls in place longer.
The squatting exercise.
The squatting exercise combines elements of both the sitting and standing exercises. Place your feet as wide apart as you can. Bend your knees slightly to move into an easy squat. Use your PC muscle to both hold the kegel balls in place and move them back and forth. Move into a deeper squat to make the exercise more challenging.
Routine activities.
This is similar to the standing exercise. Use your PC muscle to hold the balls in place while you do housework, go for a brief walk or take a shower. Make sure you're strong enough to hold the balls in place so they don't fall out at potentially embarrassing moments.
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