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Kegel exercises… we’ve all heard about this but what does it actually mean? Why is it useful?

Kegel exercise, also known as “Pelvic floor exercises” introduced by Arnold Kegel, target strengthening in the pelvic muscles. Done by the repetitive practice of clenching and relaxing the muscles or using “Kegel balls”. The reason why you would want to strengthen your pelvic muscles could be for….

  • Pregnancy (verified by doctor first)
  • Child birth
  • Age
  • Weight
  • Abdominal surgery
  • Bladder strengthening
  • Stronger orgasms

At our store, we sell a variety of “Kegel balls” for people with vaginas. A list of the type of Kegel Balls we have can be found here.

The following are instructions on how to use a Kegel Ball safely, but do contact your doctor for further information.

To do Kegels:

  1. Lie down. It may be easier to learn how to do Kegels correctly while lying down. You don’t have to lie down once you learn to do Kegels correctly. 
  2. Squeeze the muscles in your genital area as if you were trying to stop the flow of urine or passing gas. Try not to squeeze the muscles in your belly or legs at the same time. Try to squeeze only the pelvic muscles. Be extra careful not to tighten your stomach, legs, or buttocks (because then you will not be using your pelvic floor muscles).
  3. Relax. Squeeze the muscles again and hold for 3 seconds. Then relax for 3 seconds. Work up to 3 sets of 10 each day.
  4. Practice Kegels anywhere. When your muscles get stronger, try doing Kegels while sitting or standing. You can do these exercises at any time, such as while sitting at your desk or in the car, waiting in line, or doing the dishes. Don’t do Kegel exercises at the same time you are urinating. This can weaken your pelvic floor muscles over time.

A pelvic floor physical therapist or other specialist may also be available in your area to help teach you how to strengthen these muscles.