Pelvic floor is a group of hammock-like muscles that extends across the pelvis and supports the internal organs. The pelvic-floor muscles are important for a correct function of the urethra and the rectum. Many people are unaware of their pelvic-floor muscles until they develop a problem. Women after a child birth or men after a prostate surgery may suffer with incontinence problems, a sign that the pelvic-floor muscles may be weakened or damaged. It is beneficial for men and women to perform pelvic-floor exercises regularly, even when they don't currently have problems.
Muscle Resistance
The simplest "exerciser" for strengthening the pelvic-floor muscles is the muscle itself. Contract and relax your pelvic-floor muscles repeatedly in a slow tempo, fast tempo, and a combination of both. The simplicity of this exercise allows both men and women to perform the pelvic-floor exercises anywhere and anytime.
Kegel Balls
Kegel balls are also known as Ben-Wa balls. They are small, weighted balls made from glass or metal, and are for women only. You insert the balls into your vagina and contracting the pelvic-floor muscles, you aim to keep the balls inside for a specific period of time. Kegel balls are very simple and efficient.
Kegel Weights
The Kegel weights come in different shapes, sizes and heaviness. In the same way like the Kegel balls, you insert one or more weights into your vagina and contracting your pelvic-floor muscles, you try to keep the weights inside the vagina for prolonged periods.
Vaginal Resistance Exerciser
It is shaped like a "V" and often made from plastic. It comes in different sizes and resistances. You insert it into your vagina and repeatedly contract the pelvic-floor muscles against the resistance that the exerciser gives you.
Electronic Kegel Exerciser
The electronic exerciser will give you an electronic feedback of your contractions. You insert the sensor body into your vagina and the exerciser will supervise your contractions and their strength and duration. The exerciser will guide you through different types of programs for strengthening your pelvic-floor muscles, such as endurance or strength programs.
Pelvic Floor Educator
Sometimes, women performing the Kegel exercises don't contract the correct muscles and all the efforts may be wasted. Pelvic Floor Educator has an external, non electronic indicator that gives a visual cue when you contract the correct muscles around the inserted exerciser. It promises positive results in a shorter time because you perform the contractions correctly.
Swiss Ball
Exercising pelvic-floor muscles with a Swiss ball goes beyond the Kegel exercises. Beate Carriere, author of the book "Fitness of Pelvic floor," states: "The German physical therapists Tanzberger and Heller developed pelvic floor exercises using the Swiss ball, which have helped many women and men suffering from the consequences of weak pelvic floor muscles." You can use the Swiss ball in the gym or at home.
References
- "Fitness for the Pelvic Floor"; Beate Carriere; April 15, 2002
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