Luna Beads – How to use for Active Pelvic Floor Exercises

 

How to use Luna Beads

Luna Beads are spherical pelvic exercise balls. They are molded to provide a comfortable fit within the vagina for pelvic floor exercise and strengthening.

Read on to learn:

• Who Luna beads are best suited to;
• How to use Luna Beads with pelvic floor exercises;
• When not to use vaginal weights; and
• Key points for effective strengthening with Luna Beads.

Who are Luna Beads best suited to?

Women seeking to progressively strengthen their pelvic floor with an all in one set of exercisers. The weighted progressions possible in one set of Luna Beads range from 28 g to 74 g. This means that Luna Beads cater to women who are starting out through to women seeking more advanced challenge for their pelvic floor muscles.

The diameter of Luna Beads means that they are readily retained within the vagina. This contrasts to some of the narrower cone vaginal weights which can tend to move out of position during exercises.

How to use Luna Beads with pelvic floor exercises

When first starting out…

Commence with the lightest 28 gram Luna bead with loop attached (petal pink).

Step 1. Wash your hands thoroughly prior to use. Apply a very small amount of silicon free lubricant onto the bead for ease of insertion. Water-based lubricants are ideal to use with Luna Beads.

Step 2: Position your body comfortably to insert the Luna Bead. This may be either lying down or with one foot elevated on a low stool or step.

Step 3:  Insert the Luna Bead into your vagina. Position the bead to a depth of 2-3 cm within your vagina with the loop remaining outside your body. When strengthening using both beads in the girdle, first insert the bead furthest from the loop and then the bead with loop attached. The bead with the loop attached should rest with its lowest border approximately cm within the vagina so that the pelvic floor muscles are able to lift the beads. This is a little different to where a tampon sits which is slightly higher in the vagina.

Step 4: You may commence your exercises lying on your side while feeling the lowest edge of the bead. In this way you will receive additional direct feedback about your correct pelvic exercise technique. You should feel the ball and/or the string lift slightly inwards within your vagina as you contract your pelvic floor muscles. When you are sure about your pelvic floor technique you may perform your exercises standing upright. Progress to standing pelvic floor exercises using the Luna Beads. This will optimize your pelvic floor strengthening by using your pelvic floor muscles to lift the bead against gravity.

Step 5: Correct pelvic floor exercises involve lifting and squeezing the pelvic floor openings together (i.e. anus, vagina and urethra or urine tube). If you notice the bead is pushed down or out of your vagina, it may be that you are bulging down rather than lifting your pelvic floor up.

Step 6: Practice lifting and squeezing your Luna beads using your pelvic floor muscles. Lift the Luna beads up inside your vagina using a strong effort and then lower them back to their original resting position, just as if you were lifting a weight in the gym. Be sure to completely relax and rest your pelvic floor muscles after each effort. You should feel the bead lower back down to its original position as you relax your pelvic floor muscles back to their normal resting level.

Step 7: Repeat this same action of lifting and squeezing your pelvic floor muscles up to 8-12 repetitions for one full set of exercises. When you commence you may only be able to perform a couple of repetitions. Gradually try to increase the number of repetitions when you are able to. Repeat up to 3 sets of exercises on 2-3 alternate days per week.

Step 8: Progress your resistance gradually. When you are able to comfortably lift a single pink ball for 3 sets of 8-12 repetitions, and have been doing so comfortably for a couple of weeks, you are probably ready to progress to using two pink balls. In this manner you can gradually progress to using added resistance within the girdle for increased challenge and pelvic floor muscle strengthening.

Step 9: Wash your hands and the beads thoroughly in warm soapy water following use. When dry, the beads should be stored in their storage container.

Please note: Pelvic floor exercises using vaginal weights should never cause any physical discomfort. In the unlikely event you experience any physical discomfort associated with vaginal weights you are advised to cease using weights and seek professional advice should discomfort persist.

When to avoid using Luna Beads

There are standard guidlines for when not to use a pelvic exerciser:

• During pregnancy;
• During early recovery from childbirth;
• During recovery from gynaecological surgery;
• With pelvic pain conditions; and
• In the presence of active pelvic infection.

Key Points for effective strengthening with Luna Beads

• Start with a level of resistance that feels comfortable for you
• Luna beads should be felt lifting within the vagina with correct pelvic floor exercise technique
• Use a strong powerful pelvic floor contraction to most effectively strengthen your pelvic floor muscles
• Relax and rest your pelvic floor muscles giving them time to fully recover particularly between sets
• Maintain good hygiene by attending to washing before and after use.

We welcome all comments from our readers below

About the author: Michelle Kenway is an Australian Pelvic Floor Physiotherapist, women’s exercise instructor and author of Inside Out – The essential women’s guide to pelvic support.

Please read our disclaimer regarding this information

This information is provided for general information only and should in no way be considered as a substitute for medical advice and information about your particular condition.
While every effort has been made to ensure that the information is accurate, the author accepts no responsibility and cannot guarantee the consequences if individuals choose to rely upon these contents as their sole source of information about a condition and its rehabilitation. Pelvic exercises accept no liability to any person for the information or advice provided, or for loss or damages incurred as a result of reliance upon the material contained herein.

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