An insertable pelvic floor trainer is a device, often a weighted cone system or a smart probe utilizing biofeedback technology, designed to strengthen the muscles that support the bladder, uterus, and rectum. These devices make Kegel exercises more effective by providing real-time feedback on muscle activation, ensuring the correct muscles are engaged. This guide provides a sequential walkthrough for safe and effective use.
Preparation Before Use
Proper preparation focuses primarily on hygiene and comfort. Begin by thoroughly washing your hands with soap and warm water to minimize the risk of introducing bacteria. The trainer must also be cleaned before its first use and before every subsequent session using a mild, pH-neutral soap and warm water, followed by air-drying.
If your device is a smart trainer, ensure it is fully charged and that your mobile device has Bluetooth activated for connection to the companion application. Choosing the right lubrication is necessary for comfortable insertion. For silicone devices, only use water-based lubricants, as oil- or silicone-based products can cause the material to degrade. Apply a generous amount of water-based lubricant to the tip and length of the trainer to facilitate smooth entry.
Finally, find a position that allows your body to relax, such as lying on your back with your knees bent or standing with one foot raised on a stool. Relaxation of the pelvic floor muscles is important before insertion, as tension can make the process uncomfortable or difficult.
Proper Insertion and Alignment
Gently holding the lubricated trainer, slowly guide the tip toward the vaginal opening, aiming slightly downward toward your tailbone to follow the natural curve of the canal. Insertion requires a slow, deliberate approach to avoid tensing the surrounding muscles. It is helpful to exhale or perform a gentle “bearing down” motion, similar to starting to pass gas, which can momentarily relax the pelvic floor and aid entry.
For biofeedback devices, position the sensor-containing portion entirely inside the vagina so it can accurately measure the pressure exerted by the surrounding muscles. The retrieval cord must always remain outside the body for easy removal. While the exact depth varies by brand, the sensor needs to be housed deep enough to be surrounded by the musculature. Once inserted, the sensor will naturally adjust to an optimal position as you begin contractions.
Navigating the Training Session
With the trainer inserted, open the dedicated application on your mobile device and connect via Bluetooth. The application translates the muscle activity detected by the sensor into visual cues, often displayed as a moving line, a graph, or a character in a game-like interface. This real-time visualization, known as biofeedback, confirms that you are using the correct muscles.
The core of the session is performing correct Kegel contractions, which involve a lift and squeeze motion of the muscles surrounding the vagina and rectum, as if attempting to stop the flow of urine and hold back gas simultaneously. Isolate the pelvic floor muscles, actively avoiding the engagement of the abdominal, gluteal, or inner thigh muscles. The device is programmed to detect incorrect activation, such as bearing down or pushing out, which is counterproductive and can lead to strain.
Maintain normal breathing throughout the exercise, preventing the Valsalva maneuver (holding your breath and straining). Most training programs recommend performing sessions for 5 to 15 minutes, three to five times per week. Focusing on exercise quality, rather than quantity, builds strength and coordination in the targeted muscle group.
Removal, Cleaning, and Troubleshooting
Once the training session is complete, the removal process should be gentle. Assist removal by performing a mild, controlled bearing-down motion while gently pulling on the retrieval cord. This slight push helps ease the trainer out of the vaginal canal without causing discomfort or irritation.
Immediate cleaning is necessary to maintain hygiene and device longevity. Wash the trainer thoroughly with warm water and a mild, non-abrasive soap, rinsing away all lubricant residue and soap film. Avoid harsh chemicals, such as alcohol or petroleum-based products, as they can damage the medical-grade silicone or plastic. After cleaning, allow the trainer to air-dry completely before storing it in its provided case or a clean, dry location away from direct sunlight.
If you encounter issues with the device not connecting, confirm that the trainer is charged and that your phone’s Bluetooth is enabled. Discomfort during use often suggests insufficient lubrication or excessive muscle tension during insertion; applying more water-based lubricant can resolve this. Inconsistent readings may occur if the sensor shifts during the exercise, requiring a slight repositioning to ensure optimal contact with the pelvic floor muscles.