To help eliminate the "leaking", women need to build both strength and endurance of the Pelvic Floor Muscles. Your pelvic floor muscles have to be able to perform two types of muscle work. They are instant strength and endurance of strength. For example, a strong squeezing strength is the ability to respond with a good strong contraction to prevent leakage when you sneeze or laugh. Endurance is when the muscular system is able to hold a constant muscle tone over time. This is needed to hold the urethra steady so that it will not “fall downwards” causing a decrease in bladder pressure which results in leakage.
The use of vaginal weights for exercising pelvic floor muscles was introduced about twenty years ago. The principle is simple, but extremely effective as you exercise your muscles and make it easier for them to work optimally for you. It is always easier to perform a good contraction if you have something to squeeze; and muscles do react by contracting if something touches them gently. The regular use of vaginal weights is a method that has proved effective, for many women, especially after childbirth, for strengthening the pelvic-floor musculature.
How to use vaginal weights
Lady Care comes in four different weights: 20g, 30g, 40g & 60g, each suited for your specific problem, but used in a similar way. The weight you use, no matter how heavy, is designed to provide additional assistance for your muscles as you build strength and endurance. For even more weight than provided, you may combine two or more weights together.
Once you start you should not stop exercising. Muscles not used become weak. Use your weights regularly to strengthen your pelvic floor muscles.
How to insert the weight in the correct position:
It is hard to know exactly because everyone is slightly different, but the most common error is to insert it too high, so it is recommended to proceed as follows:
1. Choose the proper weight.
2. Stand with your legs slightly apart and insert the weight gently and completely.
3. Pull very carefully in the loop, until you feel slight resistance to this movement. This slight resistance means that your muscles are working trying to retain the weight.
4. As soon as you sense this resistance, you have the correct position.
5. The loop must be visible, making removing of the weight easy.
6. If your vagina is dry you can either insert and remove weight a couple of times or use a little oil for lubrication.
1. Use the weight that is hard for you to retain.
2. Try and keep it in place for 20 - 30 seconds without moving.
3. Remove it and rest 30 seconds. Then perform another session. Your total time per session should not exceed 5 minutes.
4. If you feel that your muscles become fatigued before the end of the five minutes, you should stop. The reason you should stop is because holding in place even a small weight with weakened muscles may eventually make them even weaker if they become fatigued by too much exercise.
5. This exercise is to be performed 2 to 3 times daily. Max. 15 min./day.
Aim 2:Endurance Training:
1. You should use the weight that you have no problems in retaining, and do some of the exercises mentioned on the checklist. Do not perform all exercises the first time - your muscles will get exhausted.
2. In general, DAILY sessions of the exercises for 2 minutes every day is better than 5 minutes three times a day for a short period of time.
3. Use the work-out (check list) when you exercise while holding on to the weight in your vagina. Check off each exercise as you complete it.
4. In addition you will find it beneficial to check yourself in situations of everyday life, i.e., try lifting or blowing your nose while holding the weight. It is a challenge to hold on to the weight during these normal activities which greatly stress the pelvic floor muscles.
After childbirth you have to be sure you no longer bleed before you begin exercising. Ask your doctor if in doubt.