First: don’t worry, you are not alone. Many of us are weak when we first learn how to contract our pelvic floor muscles. If you are having problems with the Kehel games wait and use the device with the assistance of your pelvic floor physical therapist or health professional. It is important to learn how to do a pelvic floor contraction correctly before beginning. You should not use the Kehel if you have pain.
In the meantime, try this:
- Use the manual mode on your Kehel to practice your contractions.
Initially set the contraction time to 5 seconds and the rest time to 10 seconds. Perform 10 contractions while watching the display and noting the numbers to see if your contraction is getting stronger. Try not to use your stomach or hip muscles when you contract your pelvic floor muscles and always remember to exhale as you contract. Try counting out loud to be sure you are not holding your breath and remember that relaxation is as important as contraction. Be sure you are fully relaxing between each contraction.
- Use the massage mode to practice your contractions.
Using the “Steady” setting, tap the massager on for 4-5 seconds. The massage will gently vibrate your pelvic floor, and you can use that feeling to help you locate which muscles to contract. Count out loud for 5 seconds then turn off massager and rest and relax for 10 seconds. Remember that relaxing is as important as contracting. Repeat turning the massager on and off for 5 seconds as you contract to help tune you in to which muscles are the correct ones to contract.