Vaginal Weights, Yoni Eggs, and Vaginal Strengthening Devices…Oh my!
Postpartum recovery is complicated process and taking care of our physical recovery can sometimes be placed on the back burner. Physical recovery should involve the pelvic floor, a group of muscles that can be severely impacted by pregnancy and childbirth. More research is coming out about the importance of pelvic floor strength in preventing prolapse and urinary leakage. In recent years, vaginal weights, yoni eggs, and other vaginal strengthening devices have gained popularity as tools to help with pelvic floor recovery. BUT…do we really need to be spending excess money on a passive device or are there other ways of strengthening our pelvic floor muscles that may be more functional and dynamic.
Education of the Pelvic and Pelvic Floor Muscles
The pelvic floor is a group of muscles that span the bottom of the pelvis, forming a sling between your pubic bone, sits bones, tailbone, and sacrum. These muscles support the pelvic organs, including the bladder, uterus, and rectum. We have multiple layers of these muscles all of which play a critical role in urinary and fecal continence, sexual function, and core stability.
Key Components of the Pelvic Floor:
Levator Ani Group: This group includes the pubococcygeous and iliococcygeus muscles and is crucial for maintaining continence and pelvic organ support. These are our lifting muscles and more research is coming out on the importance in strengthening these muscles for long term prevention of bladder leakage with exercise and coughing/ sneezing.
Compressor Urethrae, Bulbocavernosus, and Ischiocavernosus Muscles: All are in the front portion of our pelvic floor, whose main role is to stop the flow of urine and gas. When we work on strengthening and coordinating these muscles correctly then we can really decrease our bladder leaks or gas leaks with exercise and life.
Importance of Pelvic Floor Strengthening
Pelvic floor strengthening is essential for postpartum recovery. The process of childbirth can weaken or damage these muscles, leading to issues such as bladder leaks, pelvic organ prolapse, and reduced sexual satisfaction. Research supports the importance of pelvic floor exercises in improving muscle strength and coordination, thereby reducing the risk of these issues. The key is doing the right type of exercises to encourage the best coordination, control, and strength out of these muscles.
Pelvic floor strengthening can help improve bladder control, enhance sexual function, provide support or our pelvic organs, and even contribute to improving our core strength and stability. While pelvic floor strengthening can provide us all of that relief, we also need the pelvic floor muscles to activate when we need them to and activate at the capacity we need them too. While devices for strengthening can be helpful in improving out pelvic floor awareness and strength, they also have downfalls in how much long term results they can provide. So…let’s look at all the options we have and really assess what may be the most optimal for us as individuals.
Let's chat about the various tools out there for strengthening your pelvic floor, like vaginal weights, yoni eggs, and vaginal strengthening devices. Each has its perks and potential pitfalls, so it’s good to know what you’re getting into!
Vaginal Weights: The Good and the Not-So-Good
What’s Great:
Vaginal weights are like little dumbbells for your pelvic floor. They add resistance, helping to boost the strength and endurance of those all-important muscles. Stronger pelvic floor muscles can help reduce issues like pelvic organ prolapse and leakage. Plus, they give you instant feedback, letting you know if you’re engaging your muscles correctly, and they’re pretty easy to fit into your daily routine.
What’s Not So Great:
As with any workout, too much of a good thing can be harmful. Overusing vaginal weights might lead to muscle fatigue, tightness, or even injury. It’s important to take it slow and not overdo it. Some women might also find these weights a bit uncomfortable at first, especially if your pelvic floor muscles are weaker or if you have a sensitive perineal scar. And don’t forget about hygiene—improper cleaning or leaving them in too long can increase the risk of infections, which is the last thing you need!
Yoni Eggs: The Pros and Cons
The Pros:
Yoni eggs are often used in mindfulness practices, helping you connect with your body, which can be especially beneficial after childbirth. Like vaginal weights, they can help tone and strengthen your pelvic floor. And if you’re into natural materials, yoni eggs might appeal to you since they’re typically made from things like jade or rose quartz.
The Cons:
However, it’s worth noting that yoni eggs aren’t regulated by medical authorities, so their quality and safety can vary. Unlike vaginal weights, yoni eggs don’t usually offer a progressive resistance approach, which might limit their effectiveness. Incorrect use or insertion can also lead to discomfort or injury, just like with vaginal weights, and there’s always the risk of infection if they aren’t properly cleaned.
Vaginal Strengthening Devices: The Upsides and Downsides
The Upsides:
Modern vaginal strengthening devices have really upped the game, with features like biofeedback, electronic stimulation, and guided exercises to help you get the most out of your workouts. They often come with customizable programs tailored to your specific needs and can track your progress over time, giving you a nice boost of motivation.
The Downsides:
But these gadgets aren’t without their drawbacks. They can be pricey, which might be a barrier for some. There’s also a bit of a learning curve with some of these devices, and it’s easy to accidentally cheat by squeezing your glutes or inner thighs instead of your pelvic floor muscles. And while they can be super helpful, relying too much on technology might take away from developing your own muscle awareness and control. Plus, these devices are often used while lying down, which isn’t how you typically use your pelvic floor muscles in everyday life.
So, there you have it—a rundown of the benefits and downsides of these different tools for pelvic floor strengthening. Whatever you choose, make sure it fits your lifestyle, and remember, it’s all about progress, not perfection!
When Pelvic Floor Strengthening or Use of Devices are a NO-GO
While pelvic floor strengthening is generally beneficial, there are situations where it may be contraindicated or should be approached with caution:
1. Pelvic Pain or Difficulty Emptying your Bladder: If a woman experiences significant pelvic pain problems with bladder emptying, it is essential to consult with a pelvic floor therapist and medical provider before starting any pelvic floor exercise program as this can typically make things worse for you.
2. Infection or Inflammation: Conditions such as urinary tract infections or pelvic inflammatory disease should be treated by a medical doctor before beginning pelvic floor exercises and with this, it is typically recommended to see a pelvic floor physical or occupational therapist after treatment and if you are still experiencing issues of pelvic or bladder pain, or urinary urgency/ frequency.
3. Recent Surgery: Women who have recently undergone pelvic or abdominal surgery should wait for clearance from their surgeon before starting pelvic floor exercises.
4. Prolapse: Severe pelvic organ prolapse or symptoms of a prolapse (vaginal/ rectal heaviness or dragging and vaginal bulging) should be assessed by a pelvic floor physical or occupational therapist as the reasons for the symptoms may be more due to proper bowel/ bladder habits, perineal hypersensitivity, and intra-abdominal pressure management techniques and not just pelvic floor strength.
Types of Pelvic Floor Strengthening Exercises Without a Device
1. Kegel Exercises: These exercises involve contracting and relaxing the pelvic floor muscles by learning how to fully squeeze and lift through pelvic floor muscles. They can be done anywhere and do not require any equipment. Practicing these in various positions such as lying on your back, lying on your side, on all 4’s, sitting, and standing can be helpful. Working on different types of strength is critical too: Endurance strength with 10 sec holds and 10 sec relaxes repeating this. Repeated contraction strength with 2 sec hold and full relaxation repeating this. Quick power contraction strength with QUICK on and quick off of these muscles x 6-8. Learning how to also practice squeezing and holding a kegel with coughing, laughing, and sneezing can help improve pelvic floor awareness and control as well.
2. Bridge Pose: This yoga pose helps strengthen the pelvic floor, glutes, and core muscles. Lie on your back with knees bent and feet flat on the floor, then lift your hips towards the ceiling while engaging the pelvic floor muscles. Work on 5 second holds and repeating x 10 for 2-3 sets.
3. Hip External Rotation Strengthening: Performing hip external rotation strengthening such as clamshells, banded bridges, or banded squats can be helpful in strengthening deep pelvic floor muscles that play a role in pelvic stability. Again. Try working on 5 sec holds and repeating 12-15 repetitions for endurance strength for 2-3 sets.
4. Bird-Dog Exercise: This exercise improves core stability and pelvic floor strength while also encouraging more lower back stability which is crucial in overall pelvic stability. Start on your hands and knees, then extend one arm and the opposite leg while maintaining a stable core. Work on coordinating deep core and pelvic floor contraction ability and strength throughout exercise while breathing regularly.
Vaginal weights, yoni eggs, and vaginal strengthening devices can be valuable tools for postpartum pelvic floor recovery when used correctly. These devices offer various benefits, including improved muscle strength, muscle hypertrophy, and enhanced awareness of our muscles. However, it is essential to be aware of the potential downfalls, such as the risk of overuse, pain, worsening of symptoms, and infection.
Understanding the anatomy and function of the pelvic floor, along with the importance of gradual and mindful strengthening, can help postpartum women make informed decisions about incorporating these tools into their recovery routine. Always consult with a healthcare provider or pelvic floor physical or occupational therapist before starting any new exercise program, especially if there are underlying health concerns or complications. By prioritizing pelvic floor health, postpartum women can support their overall well-being and enjoy a smoother transition into motherhood.
