Learn what proper pelvic floor muscle training is and what its purpose is.
The good condition of the pelvic floor muscles ensures, in addition to better sex, a reduction in back pain and prevents incontinence. In addition, the strong pelvic floor also contributes to the improvement of breathing and walking.
A few words about the pelvic floor.
The pelvic floor is a set of muscles, extremely important for many functions of the body. As part of the urinary and anal sphincters it is important for maintaining continence and providing support to organs such as the bladder and uterus. The pelvic floor muscles, along with the abdominal, back and diaphragm muscles, also contribute to proper posture and improve breathing. In addition, we must not forget that the pelvic floor is the birth canal for women.
The relaxation of these muscles (of the pelvic floor) is a problem mainly faced by women after giving birth, while it affects both sexes with increasing age and when combined with a sedentary lifestyle. Common symptoms are lower back pain and incontinence. This is stress incontinence - urine leaks when there is sudden pressure on the bladder due to sneezing or coughing.
Another consequence is the bad posture of the body in a standing or sitting position combined with the worsening of diaphragmatic breathing. Loss of libido (sexual desire) is also a common phenomenon, while the weakening of the pelvic floor muscles in men can cause erectile dysfunction.
Sedentary life and excess weight have a negative effect on the pelvic floor. These muscles are also burdened by pregnancy and childbirth, stress, certain diseases and hormonal disorders. The best way to prevent it is to train the pelvic floor muscles several times a day, at any age.
Vaginal balls to strengthen the pelvic floor muscles
The most well-known method of training the pelvic floor is Kegel exercises , i.e. a contraction of the muscles reminiscent of stopping urination.
That is, it is a tightening of the muscles of the pelvic floor in an inward and upward direction. Imagine the movement as a flower closing and turning into a bud. You need to lift, that is, the muscles are slightly raised towards the abdomen and the anus and urethra are gently tightened. We usually start Kegel exercises in easier positions, for example lying down.
We can do Kegel exercises at any time during the day. For example when we stand in line at the bank, when we sit at work and in other similar everyday situations. Daily repetitions can be from one to three times, as long as three to five muscle contractions are done in each set. In cases of muscle atrophy, more repetitions can be done, always taking muscle fatigue into account.
Vaginal balls are an excellent method for strengthening the pelvic floor. The secret to using them is to try to keep them inside the vagina so that the muscles are automatically activated and strengthened .
But do you know how to use vaginal balls correctly?
Usually, it is enough to place the ball in the bay and stand. Then you can make simple and gentle movements, eg lift one leg, do little hops, bend the knees slightly, always trying to keep the ball in your pocket.
Using Joy Division 's Secret Joyballs , and with simple contractions in the lower abdomen (alternately tightening and relaxing the abs), the small balls inside the Joyballs they are activated and create oscillations, like a trampoline effect, with the result that muscle stimulation and benefits are multiplied. In addition, blood circulation in the area is also improved.
