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VAGINAL WEIGHTS

You may want to make your exercises a part of your normal daily routine by doing them during daily activities, such as brushing teeth, doing your hair, making the bed, etc. Making the exercises a part of your routine will help you stay with the program and reach your goal of improved bladder control. You may find it easier to use the vaginal weights in the morning, because later in the day, your muscles can become tired.

1. Always clean the cone and weights before exercising. (See "How To Clean & Care For Your Vaginal Weights.'')

2. Begin the exercise program with the heaviest weight you can retain for one minute. (See "How To Choose The Proper Vaginal Weight.") If at any time you feel the cone slipping out, use your finger to gently push it back in place.

3. Follow steps, "How To Insert The Vaginal Cone," which follow, and work up to keeping the cone in place for five minutes. For best results, move about while the cone is in place. There are fewer benefits if the cone is used while sitting or lying down.

4. Slowly increase time of use to a maximum of
fifteen minutes, twice a day.

5. When you're able to use the cone comfortably for fifteen minutes twice daily without the cone slipping out, proceed to the next heavier vaginal weights.

Once you've reached your goal of improved
bladder control: It's important that you continue your exercises to keep your muscles intone, otherwise you may begin to leak urine again. Everyone is different, so progress at your own pace. It is not necessary for every woman to use all the weights or to use the "Additional StepFree Exercises.

StepFree Exercises: When you're able to hold the cone inside you for fifteen minutes while moving about, you may want to try something more advanced. Try doing your exercises while climbing up and down a flight of stairs, running in place for one minute, washing your hands for one minute, or coughing five to fifteen times. These kinds of activities can really build your bladder control, and your confidence. You may have to step down to a lighter weight in order to begin these exercises.

In prospective, comparing the effectiveness of pelvic floor exercises with vaginal weights
in combination of these two techniques produced greater improvement in urinary incontinence.