Wash hands and lubricate exerciser with Just Like Me prior to insertion. Slowly push into vagina past PC muscles, leaving cord outside of the body for easier removal. Complete your exercise routine daily, each morning if possible. Graduated weights allow you to slowly work towards your pelvic floor goals. Do not use exerciser during sexual activity. Exerciser may be used during menstruation only in tandem with a pad; do not use exerciser and tampon at the same time.
The Exercise
With an exerciser inserted:
1. Squeeze pelvic floor muscles.
2. Hold for 1-10 seconds.
3. Fully relax muscles.
That’s 1 rep, congrats!
The Routine
3 Sets – 10-15 Reps each
1. Repeat the exercise 8-10 times to finish a set.
2. Rest for 1 minute.
3. Perform 2 more sets.
Workout complete!
Tips for Beginners
• Try the heaviest weight first and insert while lying down to gain awareness of pelvic floor muscles.
• Start with quick 1-second squeezes and increase gradually to 10-second squeezes.
• Complete your routine lying down initially, then try exercises standing up for further strength training.
• Fully relaxing muscles after each squeeze is key to completing the exercise properly. If you’re having trouble, practice breathing with full inhales and exhales and be mindful of lower body muscles contracting and relaxing.
Important Info
• Working with a pelvic health therapist is recommended to help monitor progress, especially if your goals include vaginal strengthening post-childbirth and/or controlling urinary incontinence in addition to improving the feel of orgasms.
• Squeezing contracts and lifts muscles. The cord should move up slightly with each squeeze. If it doesn’t at first, keep practicing.
• Exercise with each weight for 4-6 weeks (or for duration(s) indicated by your healthcare provider) before moving to the next one. Progressing from lighter to heavier weights helps strengthen muscles.
