How to Use the Massage Mode for Relaxation or Strengthening
Muscle massage may help decrease inflammation and soreness. Studies have shown that massage can improve circulation, promote relaxation, switch on genes that decrease inflammation, and activate genes that promote the creation of mitochondria which are the energy makers of our muscle cells. Therefore, using massage before or after exercise with your Kehel may be a good idea. If you have pelvic muscle pain that is pain with intercourse, tampon insertion, or any type of penetration, then the Kehel may help decrease your tenderness to touch. If you have pain, be sure to discuss it with your doctor or pelvic floor physical therapist before using the Kehel.
Use the Massage Mode for Pain Relief and Relaxation
You can use the Kehel in the massage mode for pain relief and relaxation. As you open the App, you will see 4 different massage modes; steady, wave, intermittent, and crescendo. You will also note that you can adjust the intensity of the vibration by pressing the – or + signs in the middle of the page. Initially use the steady mode and a low intensity if you have pain. Insert the Kehel gently using a water-based lubricant and doing a kegel followed by a full relaxation just prior to insertion. Turn on the steady mode and let it massage for 4-5 minutes on low intensity if you have pain. If your pain increases stop and do not use the Kehel until you consult with your medical provider. You may move the Kehel around slightly and slowly by pressing in or gently pulling out on the tail of the antenna close to your vaginal opening. If you do not have pain and are using the Kehel pre or post exercise, you can use it on any mode or intensity that feels good to you. Start slowly at 5-10 minutes and limit your massage sessions to 10 or 15 minutes. Whether you use the massage mode before or after exercise is up to you. You will reap benefits from massage either way.
Use the Massage Mode for Strengthening your Pelvic Floor Muscles
You can also use the Kehel massage modes for strengthening your pelvic floor muscles. If you find the Kehel games of fishing or weight lifting too difficult or if you are looking to vary your exercise routine, the massage mode can add fun and variety to your pelvic floor strengthening program. Finding out which muscles are the ones to contract when doing a kegel and isolating your contraction to only those muscles is the key to the fastest and most efficient strengthening. Insert the Kehel and tap on the steady massage mode at a low to medium intensity. Where you feel the vibration is the location of the muscles you want to contract. Contract those muscles and imagine pulling the Kehel upward and inward. Turn off the steady mode and relax completely. Repeat turning on and off the steady mode and contracting your pelvic floor muscles for 4 seconds with the vibration on, then relaxing for 8 seconds with the vibration off. You can do 10 to 20 repetitions in this mode then move on to the next massage vibration mode for exercise.
The next massage vibration mode to try for exercising your pelvic floor muscles is the intermittent mode. This mode has a 1-2 beat that repeats and can be used to cue quick flicks. Quick flicks are the fast pelvic floor muscle contractions that are used prior to sneezing or coughing to prevent urinary leakage from stress incontinence. Turn on the intermittent mode and contract and relax your pelvic floor muscles to the 1-2 beat. Do a kegel and contract on 1 then fully relax on 2. Do one or two sets of 10 contractions making sure to rest for 1-2 minutes between each set of 10 then move onto the next massage exercise mode.
The next massage exercise mode is the crescendo mode. This is a 1-2-3 beat that progresses from softer to stronger and is perfect for practicing your elevator contractions. Turn on the crescendo mode and contract your pelvic floor muscles quickly on 1 then pull inward and upward on 2 and 3 as if the Kehel is an elevator rising. Perform 1-2 sets of 10-20 reps of this exercise resting 1-2 minutes between each set and stopping if you begin to fatigue. You will know you are fatiguing if you begin to use your stomach, buttocks or leg muscles to help you contract. Remember to count out loud to ensure you are exhaling as you contract.
Recommended Beginner Massage Exercise Program
- Warm up: massage mode for 5 minutes on low intensity
- 10 repetitions of steady low intensity 4 seconds contractions x 1-2 sets using this count: (turn on massage, contract 1-2-3-4) (turn off massage, rest 1-2-3-4-5-6-7-8) repeat
- 10 repetitions of intermittent mode 2 second contractions x 1-2 sets using this count:
(turn on massage, contract on 1, relax on 2, repeat for 10 contractions) rest 1-2 minutes then repeat
- 10 repetitions of crescendo mode, 3 second elevator contractions x 1-2 sets using this count: (turn on massage, contract 1-2-3 squeezing and pulling further upward and inward with each pulse, repeat for 10 contractions) rest 1-2 minutes then repeat
- Recovery: massage mode for 5-10 minutes on low intensity. You may choose which massage mode you prefer for warm up and recovery.
You will know if you are getting stronger by performing frequent assessments with your Kehel. As you advance you can increase your sets of repetitions and/or increase the contraction time of your steady low intensity contractions from a 4 second hold to a 10 second hold incrementally.