Intimate gymnastics with ColpoTrain®
- Just 15 minutes 2–3 times a day.
- You can practice without interrupting your daily activities: during housework, hygiene procedures, walks, trips, training in the gym, or while in the office.
- The cones can act as a stand-alone exercise device or be used to increase the effectiveness of Kegel exercises.
- The first results can be expected after 4–6 weeks of training, the full effect is achieved after 6–8 months.
Contraindications to using a vaginal trainer
- Infectious and inflammatory diseases of the vagina, genitals or pelvis, tumors and developmental anomalies of the genitals.
- Menstruation
- Pregnancy and early postpartum period - up to 6 weeks after birth.
- During and immediately after sexual intercourse.
- Along with hygienic tampons, cervical rings, diaphragms and caps.
Preparing for cone training ColpoTrain®
1. Prepare vaginal cones for use
Remove the cones from their packaging and wash them under warm running water using regular hygienic soap. Then, treat the products with any antiseptic: alcohol solution, chlorhexidine solution, furacilin, or hydrogen peroxide, and rinse again under running water.
Caution! Do not sterilize the cone by boiling. This will damage the product.
Lubricate the surface of the cone with any lubricant (sold in pharmacies).
For vaginal dryness and mucosal atrophy, you can use cream with estriol — a female sex hormone that accelerates tissue regeneration processes.
The cone is ready for use.
2. Find the muscles you want to train
There are several simple ways to find the perineal muscles.
1 way.
Urinary retention.
To understand where exactly your pelvic floor muscles are located, try stopping your urine flow. The muscles you have to tense to stop the flow are the perineal muscles you'll need to train.
2 way.
Lie down on the floor, insert your index finger to 3–4 cm inside your vagina, and place your other hand on your lower abdomen above your pubic bone. Without tensing your abdominal muscles or inner thighs, try to squeeze the finger inside your vagina with your vaginal force. Feel this contraction, then relax, focusing on the pelvic floor descending.
3. Assess the condition of your pelvic floor muscles and choose the right cone
Use a mirrorIf you are involved «correct» muscles, you will see how the perineum contracts, the anus and the entrance to the vagina are compressed.
In a semi-sitting position, insert the lightest cone into the vagina, like a tampon, to a depth of 4–5 cm, approximately equal to the length of the product.
The string should remain outside. Stand and try to hold the cone, placing your feet shoulder-width apart.
If this exercise is easy, try replacing the light white cone with a heavier blue one, and if necessary, with a blue or dark blue one.
The cone that is difficult to hold should be used for training.
Attention! If you cannot hold even the lightest cone,don't despair, you can practice lying down. Insert the lightest white cone into your vagina and, pulling on the thread, try to use your perineal muscles to prevent it from slipping out.
Train for 15 minutes 2–3 times a day until you can hold the cone in a standing position.
Training according to the method ColpoTrain®
- Take a suitable cone and lubricate its surface with lubricant.
Position yourself as you would when inserting a tampon — half-sitting or standing, placing one foot on a chair. With the fingers of one hand, spread the labia apart, and with the other hand insert the cone into the vagina to a depth of 4–5 cm.
The base of the cone, the thread attachment point, should be aligned with the vaginal opening. The cone should not be positioned too deep in the vagina and should not protrude into the soft tissue of the labia. - Place your index finger on the base of the cone where the thread is attached and tense your perineal muscles as hard as you can. You should feel the trainer moves up the vagina.
If, on the contrary, it comes out, it means that it was positioned incorrectly, close to the exit, and it needs to be immersed deeper. - If, while tensing your intimate muscles, you feel a contraction of the muscles of the anterior abdominal wall or the inner thighs, lightly pat yourself with your hand on these parts of the body, this will allow «turn off» unnecessary processes and avoid pushing the cone outward.
- Once you have placed the trainer in your vagina, stand up straight with your feet shoulder-width apart. Try to hold the cone for 2 minutes. If you succeed, you can get dressed and get back to your daily routine.
How does this happen? The cone's streamlined shape, quality of material, and weight facilitate its sliding outward. To keep it in the vagina, you will unconsciously tense your pelvic floor muscles, developing their strength and endurance.
Gradually increase the duration of your workouts to 15 minutes 2–3 times a day. Once you can easily hold the cone for 15 minutes, replace it with a heavier one to ensure sufficient exercise for the perineal muscles.
Kegel exercises with the ColpoTrain vaginal trainer®
ColpoTrain vaginal cones® can be used to increase the effectiveness of Kegel exercises. This is especially recommended for women with weak perineal muscles who are unable to hold the machine while training in a standing position.
Exercises
1. While lying comfortably, insert the lightest white vaginal cone into your vagina and focus on your pelvic floor muscles. Tighten these muscles and try to maintain the tension for 2–3, or better yet, 5 seconds. You should feel how, when the muscles contract, the cone goes deeper into the vagina.
2. Relax your perineal muscles and feel the cone return to the vaginal opening. Maintain this relaxed state for 10 seconds, then repeat the exercise.
3. Repeat the cycle during one workout «tension — relaxation» 10 times. Do 3–4 times a day until the exercises become easy for you.
Once this happens, extend the tension phase to 10 seconds and continue your exercises, periodically trying to hold the vaginal cone in a standing position. Once the pelvic floor muscle strength is sufficient to, to prevent the light cone from falling out of the vagina, switch to training using the ColpoTrain method®
This is important
1. The best time to train with ColpoTrain® — утро. At this time, the muscles are at their strongest; by the evening they may become tired, which means the effectiveness of training is reduced. Morning workouts can be combined with regular daily activities: hygiene procedures, preparing breakfast, cleaning the house, walking the dog, or accompanying a child to school.
2. Keeping a calendar or exercise diary will help you track your workout duration and the results you are seeing, and therefore will motivate you to continue your studies.
3. As with strength training equipment, you may experience some discomfort in your perineal muscles after using vaginal cones. The presence of this discomfort indicates the effectiveness of training, an increase in the strength and endurance of the pelvic muscles. Heaviness in the perineal area has nothing to do with injuries or diseases of the genital organs. The appearance of pain indicates that you need to take a break from training.
4. Train with ColpoTrain® Kegel exercises can be done anywhere: at work, on the way to and from work, in the office and at home, while working out at the gym. This allows you to avoid being distracted from your studies and change your usual schedule.
5. Once you feel you can comfortably move around while holding the cone inside your body for 15 minutes, you'll probably want to try something more challenging. Try it «play» cone — holding it by the thread, try to use your muscles to lift it up to the vaginal vaults.
6. To remove the vaginal cone «ColpoTrain®» take the same position in which you inserted it, relax, and gently pull the thread. Never leave the cone in the vagina for a long time, as this may cause complications.
7. Inspect the cone before each use; do not use damaged products.
8. Set of vaginal cones «ColpoTrain®» intended for individual use. Do not use other people's cones or give your cones to others.
9. Consult your doctor if you have any concerns about using ColpoTrain vaginal cones.®