Smartballs for strong pelvic floor muscles – gym workout for pelvic floor muscle exercises!

Smartballs are an award winning pelvic exerciser. Manufactured in Germany, they have a unique design for which they received the  2010 International Forum Design Award in Hannover.

Smartballs are ideally suited to use as a pelvic exerciser for strengthening pelvic floor muscles. Smartballs Teneo Uno may also by women with mild to moderate uterine prolapse.

Read on to learn:

1. The two types of Smartballs
2. How to use Smartballs (download PDF)
3. Strength training tips for Smartballs
4. Benefits of active pelvic floor exercises
5. When to avoid using Smartballs

1. Smartballs- two types for pelvic floor exercises

There are two different styles of Smartballs:

• the single weighted ball also known as Teneo Uno
• the two weighted balls known as Teneo Duo (shown right).

Their ergonomic design and slightly elliptical shape make them an excellent fit within the vagina. This means they are easily felt by the user and are readily retained within the vagina which is most beneficial for women who have difficulty using the smaller cone vaginal weights.

• Teneo Uno is the single ball design has also been designed for use by women with uterine prolapse (probably mild to moderate prolapse size although can vary from woman to woman).
• Teneo Duo consists of two weighted balls and with a heavier overall weight lends it well to progressing pelvic floor (pc muscle) strength exercises.
• Smartballs Complete Training Pack includes both designs allowing exercise progression according to pelvic floor strength.

2. How to use Smartballs

 Download the following Smartballs health professional exercise guidelines as a user friendly PDF

When starting with Smartballs:

Commence with the lighter Teneo Uno – single ball design (42g). The Teneo Duo – double ball design (84g) provides greater resistance and is therefore better suited to exercise progression.

1. Place a small amount of silicone free lubricant on the ball for ease of insertion. Lubricants containing silicone may erode the surface of the balls and are best avoided. Water-based lubricants are preferred for use with Smartballs.
2. Either lie down or place one leg on a chair to insert Smartballs. 
3. Insert the Smartball just as you would insert a tampon placing the ball inside the vagina with the loop remaining outside the body for ease of removal. The lowest part of Smartballs needs to sit above the pelvic floor muscles to be lifted. This means inserting Smartballs to a depth of approximately 2 cm. When using the Teneo Duo double ball design, first insert the ball furthest from the loop. The ball closest to the loop is inserted next so that the lower edge of this ball sits approximately 2 cm within the vaginal entrance.
4. Ideally perform strength pelvic floor muscle exercises (kegel exercises) standing upright so that you are lifting the pelvic floor muscles against the resistance of gravity.
5. Correct pelvic floor exercises or kegel exercises involve lifting and squeezing the pelvic floor muscles. You should feel the ball lift slightly inwards as the pelvic floor muscles contract correctly. If the ball moves down or is pushed out, it may be that you are bearing down rather than lifting inside.
6. Lift and squeeze Smartballs strongly using your pelvic floor muscles for between 3-10 seconds, then lower them back to resting position as you completely relax your pelvic floor muscles. You should feel the balls move lift slightly as you contract and then lower down as you relax your pelvic floor.
7. Rest your pelvic floor muscles until they are fully recovered from your previous effort. This may take 30-45 seconds and this is vital to avoid over fatiguing your pelvic floor muscles.
8. Repeat the action of squeezing, lifting and fully relaxing your pelvic floor muscles up to 8-12 times in a row if you can for one full set of exercises. Repeat up to 3 sets of exercises on the day that you train with pelvic exercise balls. Progress the weight you are using when you are ablee to lift a heavier weight.
9. Remove, clean and dry Smartballs when finished exercising.

3. Strength training tips for Smartballs 

• Use your weights on alternate training days for 2 days per week. A rest day will help your pelvic floor muscles fully recover and maximize the effectiveness of your pelvic floor strengthening.
• Start at the level that is comfortable. If you are able to contact your pelvic floor muscles and lift Smart balls 3 times in succession, this is where you start and progress up to 8-12 repetitions as you are able to.
• Progress the load you lift for best kegel exercises. The pelvic floor muscles need to be challenged to further strengthen. This may mean that after commencing with the single ball  Teneo Uno (42g) after a period of time progressing to the two ball Teneo Duo (84g) as shown right.
• Contact a women’s health physical therapist should you find you are unsure how to use Smartballs for pelvic floor strengthening.
• Exercising with Smartballs should never produce discomfort. Immediately cease any exercise that produces physical discomfort.

4. Benefits of active pelvic floor exercises

Smart balls were originally designed as female pleasure device. Increasing numbers of women are using Smartballs for stronger pelvic floor muscles. This involves them being used like traditional weights where the pelvic floor muscles lift and lower them whilst they are within the vagina.

Pelvic floor muscles should lift and squeeze, and then lower down and relax. This is the way they should be trained using vaginal weights – Smart balls can be used as a resistance device to load the pelvic floor muscles as they lift, squeeze and lower the balls inside the vagina. This means lifting and lowering Smartballs with kegel exercises or pelvic floor exercises to improve pelvic floor strength.

It has been suggested that holding a weight within the vagina for extended periods of time will achieve automatic pelvic floor muscle activation. However this may be a potentially dangerous and ineffective technique. Prolonged or extended contractions of pelvic floor muscles can lead to decreased blood supply to these muscles, muscle fatigue, pelvic floor tension/spasm and pelvic pain – a little like holding a heavy weight in your arm for a long period of time.  

When to avoid using Smartballs

Avoid using Smartballs: 

• during pregnancy and early recovery from childbirth
• during recovery from gynaecological surgery
• with pelvic pain conditions
• with active pelvic infection.

If unsure consult with your medical practitioner prior to using any pelvic exerciser including Smartballs.

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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