Instruction PelvicTool Home & Sport
Training with the PelvicTool is very simple: You sit in a straight, calm position on the comfortable seat cushion with the sensitive sensor tube and go through the selected training programme from the PelvicTool Home & Sport app.
Simply train
Thank you for choosing pelvic floor training with the PelvicTool! This is the first step towards a more active life with more well-being. Now it is important that you exercise regularly.
To ensure correct and successful use, please read the instruction manual. included with the PelvicTool before using it.
3D view of the pelvic floor
Initial start-up of the PelvicTool
The PelvicTool Home & Sport is almost ready for use after unpacking. All you need is a smartphone or tablet. It is important that you do the following before using the device for the first time:
- Sensor tube min. Charge 1 hour before with the supplied USB power supply.
- Download the free PelvicTool app to your smartphone or tablet.
- Make sure Bluetooth is turned on and the location is enabled.
To train, «wake up» the PelvicTool by briefly squeezing the soft turquoise colored part in the center of the sensor tube with your thumb and index finger. The squeeze puts the training tool into active state and then pairs it with your smartphone/tablet. Let’s go!
Why do I need the PelvicTool-App?
The PelvicTool pelvic floor training device only works together with the PelvicTool app. The app makes pelvic floor training with the PelvicTool visible. While the PelvicTool’s sensors measure the movements of your pelvic floor muscles, the PelvicTool app visualizes the exercises in real time. So you can see on your smartphone or tablet whether you are tensing and relaxing the right muscles and can easily monitor your training performance and progress.
Download PelvicTool app
Download the app on your smartphone or tablet:
Frequency and intensity of training
Training the pelvic floor muscles is not fundamentally different from training other muscle groups. The muscle will become stronger and easier to control if you continuously build it up through regular training.
However, with pelvic floor muscles, the focus is often not so much on pure muscle strength, but on their control: More attention should be paid to neuromuscular aspects.
In general it is recommended – as with all trainings – to start with not too high intensity and a few workouts per week and then increase the frequency and intensity. The muscles should gradually get used to the training.
Maximum muscle strength is usually not necessary
For the less common case of increasing maximum muscle strength, the muscle must be heavily stimulated.The training takes place just below maximum strength. The high load stimulus sets biochemical processes in motion that ultimately lead to muscle growth and greater strength. The growth takes place in the regeneration process after training.
It is recommended that this type of training is limited to about 2 – 4 minutes of 2 – 3 repetitions.
Better control of the pelvic floor muscles
In most cases, users of the PelvicTool aim for better control of the muscles. In this case, it is less about maximum strength and more about neuromuscular control of the pelvic floor. The pelvic floor muscles should be able to be tensed and relaxed both quickly and slowly. Stable, almost equal tension over a longer period of time is also an important goal. For this, an intensity of approx. 50 % – 80 % of the «maximum force», i.e. the force at calibration, is usually useful. It is about a tension at which the training (game) can be performed well.
When calibrating at the beginning of each training session, the programme automatically selects the force range of approx. 80 % of the force used during calibration («maximum force»). However, you can easily select a different force range for each game. The decisive factor is not the absolute value, but a range that allows you to perform the training/game well and at the same time exert the tension or force in a strength that suits you.
A spasmodic tensioning should be avoided. On the other hand, it is important that the pelvic floor muscles are really clearly tensed. Individual settings can also be made for the speed, degree of difficulty and duration of the individual training programmes.
Frequency: approx. 2 – 4 training sessions of 4 – 6 minutes per week
Speed, difficulty, game duration: low – medium (50 % – 100 %)
Training recommendation for advanced
Frequency: approx. 3 – 7 training sessions of 5 – 15 minutes per week
Speed, difficulty, game duration: medium – high (100 – 150 %)
These are rough guidelines, most people feel whether they can and want to train more frequently and intensively or whether they prefer a slower training build-up. Well trained muscles allow frequent training.
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