1. Empty
your bladder before use.
2. Hand wash the unit with soap and warm water before and after using. The
adjustable knob and springs are made from surgical grade stainless
steel and will not rust or corrode.
3. Open the unit completely and fit one
end of one of the springs supplied on post 1. This is the post
nearest the hinge. Fit
the other end of the spring onto the corresponding post
4. Ensure
both ends reach the base of the posts.
5. Once you have the spring correctly in place on the corresponding
top and bottom posts, close the Kegelmaster™ with your hand
and screw the adjustable knob down all the way.
6. Lie on your back, knees
bent, your feet flat and about two feet apart. Relax. If
you wish you may use a pillow or two under your head but make sure
you’re not involving any of your
abdominal muscles when performing the exercise if you do.
7. Lubricate the vaginal area well with a water soluble lubricant
and the first three inches of the unit, from the tip to the flare.
8. Ease
the unit gently, knob side facing upwards, into your vaginal opening
until comfortably in place. You should feel the Kegelmaster™ lock
into place when inserted correctly in the same way as you’d
feel a tampon lock into place on insertion. Never insert the
Kegelmaster™ further than is comfortable for you, and never
past the flare. The unit is designed to stop automatically
at the flare which is about three inches of penetration.
9. A small percentage of women initially have the instinct to do an
abdominal push, this is not a Kegel contraction but an improper movement
which can cause the unit to slip out; hold the unit in place with
your hand while performing your exercise routine, or at least until
you are able to do a proper Kegel contraction. Remember – squeeze
not push!
10. Open the Kegelmaster™ by unscrewing the knob in a counterclockwise
rotation until you feel a slight pressure or a slight stretch in
the vaginal muscles. This sensation is your muscles being put
under tension so that the contraction exercise can proceed. If
you can feel this sensation skip straight to step 12.
11. If
the knob is almost completely unscrewed and you don’t
feel pressure against the vaginal muscles or the unit is not opening, you
will have to move the spring forward to the next position which is post
2.
Because every woman’s body
is unique and the degree of strength or weakness presently in the
pelvic floor muscles will vary from woman to woman not every woman
will start out at setting No.1. At this stage you are finding the
most effective setting for you personally to begin exercising from.
12. Repeat
steps 2 to 9 with the spring now on post 2. If
you still don’t feel any pressure against the vaginal muscles
or the unit is still not opening, you will have to move the spring
forward to the next position which is now post 3. Repeat
this procedure of moving the spring forward to the next strongest
setting until you can feel a gentle resistance against the muscles
of the vagina.
13. When you can feel resistance against the vaginal muscles you are
ready to start your exercise programme. To do so, use your vaginal
muscles to squeeze the Kegelmaster™ closed. Focus on closing
the Kegelmaster™ using only your vaginal muscles. It is
essential that you avoid using your abdominal, buttock or inner thigh
muscles. Count to two and release. Repeat this contracting
and releasing 30 times. With each squeeze you attempt complete
closure of the Kegelmaster™.
14. Do three sets of 30 repetitions pausing for 30 seconds in between
each set. When you can accomplish this easily, move to the next
setting.
15. To remove the Kegelmaster™ at the end of your exercise session,
turn the knob clockwise until the unit is in the closed position. Then
twist the unit gently from side to side and slowly pull straight back
until the unit is removed. Remember to wash your Kegelmaster™ with
a mild soap after use.
That’s how simple it is! Did you ever think it could be
so easy to restore the most intimate area of your body to a pre-childbirth
condition or better, in the comfort and privacy of your own home in
5 or 6 minutes of enjoyable exercise a day?
Do not try too high a setting at first; the idea is to get as much
movement from the unit as possible. Do not worry if you are unable
to close the unit completely at first. Once you are getting good
movement from the unit it is working and you are on your way to a stronger,
healthier body. With practice, closing the unit will be a breeze.
We recommend that you use your Kegelmaster™ just once every day
when starting your exercise programme. Optimum muscle growth
is achieved when muscles are allowed a rest period between exercise
sessions.
Once you have reached a level of strength you’re happy with you
can cut back on your frequency of usage to maybe once or twice a week. Each
woman is different and you need to experiment to find out what is right
for you. Do not stop using the Kegelmaster™ or you will
find you may lose some of the wonderful benefits.
No matter how busy your life is, schedule in just 5 to 6 minutes a
day for your Kegel exercise, to re-connect with your body, de-stress,
and to exercise what is for women the second most important muscle
in the body next to your heart! With the Kegelmaster™ you
will see the results so quickly it may become the most important
time of your day!
A personal message from the founder of Kegelmaster
Europe
