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Online Instructions for Kegel Exercise Weights!
You should expect this training program to take you 1-2 months of consistent participation to achieve significant results which may include reduced urine leakage and improved sexual pleasure. Please remember to discuss issues of incontinence with your doctor before beginning a training program with Kegel Exercise Weights. Some forms of incontinence may not be improved by strengthening your pelvic floor muscles.
The StepFree Daily Exercise Program
Intimate weights are color coded and work progressively: when a weight is inserted and it requires no or very little effort to keep it inside for 10-15 minutes, the next higher color coded weight can be used for the next exercise session.
15g: yellow
30g: green
45g: orange
60g: blue
75g: red
85g: purple
With one leg elevated on a chair or toilet or semi reclined position start out by grasping the lightest weight where the cord meets the rest of the plastic shell.
Push the weight gently into your vagina with only the cord remaining on the outside. If the weight pushes down onto your finger, you are probably using your abdominal muscles instead of your pelvic floor muscles.
Tighten your pelvic floor muscles (they may naturally tighten slightly around the weight) If you are using the correct muscles you may notice the weight pull away from your fingers as it is drawn into the vagina.
If you are not already standing, stand up. If you can retain the lightest weight while walking around for 2 minutes then move to the next higher weight. Continue increasing weights until you find that you can not retain the weight you are using for 2 minutes while walking around. Use the weight that is one weight lighter than the one you can not retain for 2 minutes. That will be your starting point. If you can not hold the lightest weight for 2 minutes while walking, this will still have to be your starting weight.
Once your starting weight is established, you should aim to increase the time you are able to keep the cone in place. Try to reach the maximum of 15 minutes two times a day. Once you can retain your weight for that amount of time move on to the next heavier weight.
You may want to try doing things to make it harder to hold your weight in while exercising with your weights. See if you can hold the weight inside while you climb stairs or cough 2-3 times.
Wear underwear to catch the weight if it falls out.
How to clean you Kegel Exercise Weights
Each vaginal weight you use should be cleaned before and after use. Cleaning with warm soapy water is sufficient. Rinse the weight thouroghly. Examine the weight closely for any sign of cracks while cleaning. If there is a crack in your weight you can request a replacement within one year of purchase by contacting the Kegel Exercise Weights team at www.kegelexerciseweights.com.
Muscle Maintenance
Completing 3-5 fifteen minute sessions per week should maintain your pelvic floor strength after you have progressed through the set.
For more information on bladder control, contact the following organizations:
National Association for Continence
PO Box 1019
Charleston, SC 29402
(800) BLADDER
(800) 252-3337
www.nafc.org
The Simon Foundation for Continence
PO Box 835-F
Wilmette, IL 60091
(800) 23 – SIMON
(800) 237-4666
www.simonfoundation.org
Warnings
Please insure that the cone you are using is not damaged or cracked before using it.
Do not expose your Kegel Exercise Weights to extreme temperatures.
Do not share your Kegel Exercise Weights with anyone else to prevent any possibility of disease transmission between individuals.
Side Effects & Complications
Muscle soreness or tiredness after use, especially when first starting your exercise program is to be expected. The amount of discomfort should decrease as you continue to use your Kegel Exercise Weights. If you notice severe pelvic pain, severe vaginal, vaginal irritation, inflammation or infection please discontinue the use of Kegel Exercise Weights. Most problems of this nature will be avoided simply by keeping your Kegel Exercise Weights clean per the cleaning guidelines in this manual and not overdoing your exercise program when you first start.
A Few Things Not to Do
Do not use Kegel Exercise Weights while you have any other medical devices inserted in your vagina. Examples would be diaphragms and tampons.
Do not use Kegel Exercise Weights if you have given birth in the last six weeks, have had recent vaginal or pelvic surgery, or have not consulted your physician regarding this product use after having given birth or having had pelvic or vaginal surgery.
Do not use Kegel Exercise Weights if you have been diagnosed with a significant uterine prolapse, uterine cancer, PID, sexually transmitted disease, chronic vaginal infections, or have an implanted IUD.
Do not use Kegel Exercise Weights during, or just after sexual intercourse, during menstruation, or during pregnancy.
Three things to Remember
Keep your weights clean, Don’t use your weights for more than 15 minutes two times a day, and empty your bowel and bladder prior to use.