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ALWAYS CONSULT YOUR DOCTOR BEFORE STARTING ANY EXERCISE ROUTINE

This site offers health and wellness information is designed for educational purposes only.  You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.  If you have any questions about your health, you should always consult with a physician or other health-care professional.  Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site.  The use of any information provided on this site is solely at your own risk.  Before undertaking any exercise or wellness plan please consult your doctor to ensure the exercises are right for you.

CORRECT PLACEMENT OF THE ROSE BALLS

For the purpose of this guide, we will refer to the Rose Balls as Kegel Balls.  Kegel Balls get their name from their inventor, Arnold Kegel, an American gynaecologist who invented a series of pelvic floor exercises to foster greater strength and control of the muscles.

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Knowing how to use Kegel balls involves positioning the Kegel ball correctly inside your vagina to get the best strengthening results.  When inserted correctly, the ball should sit just above your pelvic floor muscles so the muscles can actively lift the ball during your Kegel exercises. This is NOT the same as where an inserted tampon sits. A tampon sits higher than a Kegel ball inside the vagina when the ball is inserted to the correct depth (shown below).
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  • Hold the retraction loop while you insert the ball. The retraction loop always remains outside the vagina

  • Insert the ball to a depth so you can just touch the lowest part of the ball 3-5 cm (1-2 inches) when you insert your finger inside your vagina

  • Avoid inserting the ball too deeply as this results in the ball sitting too high above your pelvic floor muscles wasting your time and effort

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HOW TO USE YOUR KEGEL BALLS

  • Wash your hands with mild soapy warm water before starting

  • When using the Kegel ball for the first time, wash the ball with mild soap and warm water and then dry thoroughly

  • Apply a small amount of water-based lubricant on top of the Kegel ball

  • Position yourself lying down or standing upright (see next section)

  • When finished remove the ball by gently pulling down on the retrieval loop

  • Wash the ball in warm (mild soapy) water and dry thoroughly to clean and remove any remaining surface bacteria

BEST POSITION FOR KEGEL BALL EXERCISES

  • Lying down is a good position if you’re starting out, with weak pelvic floor muscles or if you’re learning to feel your Kegel exercises. Laying down avoids lifting the ball against gravity which can make doing your Kegel exercise easier when you first start out.​

  • Standing upright is the best position for progressive strengthening of your pelvic floor muscles. This is because your pelvic floor muscles lift the ball inwards and upwards against gravity when you’re standing up.

HOW TO USE KEGEL BALLS FOR STRENGTHENING & TONING

  • Contract your pelvic floor muscles by doing a kegel exercise i.e. squeeze around the ball using your pelvic floor muscles as if gripping the ball

  • Lift the ball inwards or upwards inside your vagina using your pelvic floor muscles

  • You should notice the ball or retraction loop move upwards or inwards and this is how to know you’re doing your Kegel ball exercises correctly

  • Relax your pelvic floor muscles and you will notice the ball move downwards to your starting position

  • Take the time to rest and recover before doing your next Kegel exercise

  • Try to keep your buttocks relaxed the whole time throughout your exercises

  • Breathe normally throughout the exercise and avoid holding your breath

  • Start out with the number of exercises you can do using the correct technique, even if it’s 1-2 exercises

  • Gradually progress to doing 8-10 Kegel ball exercises in a row (1 set of Kegel ball exercises)

  • When you can complete 1 set of Kegel ball exercises, you may try to increase to 2-3 sets of exercises per day

  • Strength exercises are most effective when performed on 2-3 alternate days of the week

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If you feel the Kegel ball pushing out of your vagina during your Kegel ball exercises, you may be using the wrong Kegel exercise technique. Make sure you use the correct squeezing and lifting inwards action during your Kegel exercises.

HOW TO AVOID POTENTIAL DANGERS USING KEGEL BALLS INCORRECTLY

There are some potential risks of pelvic floor strain, pelvic pain or injury using Kegel balls incorrectly.
To avoid some of the potential risks associated with Kegel ball exercises it is suggested to:

  • Start with a single light weight ball and make sure your technique is correct

  • Avoid inserting the Kegel ball and standing or walking around for lengthy periods of time.  The ball may sit like a weight on your pelvic floor, potentially stretching and weakening your pelvic floor tissues

  • Try not to overdo your Kegel exercises by doing too many exercises

  • Relax and rest your pelvic floor muscles in between every pelvic floor exercise to avoid developing pelvic pain with pelvic floor muscle tension

  • Keep your pelvic floor muscles relaxed after doing your exercises because keeping these muscles tensed as can cause pelvic pain, muscle tightness and pelvic floor weakness.

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