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6
EDUCATOR
®
Instruction Manual - GB
DO NOT GIVE UP!
If your first use of the EDUCATOR ® produces little or no movement do not give
up immediately. Continue trying with the EDUCATOR
®
daily for two weeks
or so. The first sign of any movement, however small, will show that you are
making some progress.
Ensure that any movement in the indicator is in the right direction, i.e.
downwards, and build on this small beginning. Strengthening of any muscle
takes time.
Exercises
Once you have the indicator moving downwards correctly you can use the
EDUCATOR
®
to strengthen your pelvic floor still further.
‘FAST’ Exercises will help your muscles cope with a sudden increase in
abdominal pressure (cough/sneeze/ jogging, etc).
With the probe in place as before, contract your muscles as strongly and
quickly as you can and then ‘let go’ (relax), repeat as quickly as you can
(one every second) and do as many as possible up to a maximum of ten
contractions. Rest for two to three minutes and repeat.
‘SLOW’ Exercises will help build up the strength and duration of your
contractions. Some of you will be able to contract strongly but will not be able
to ‘hold’ a contraction for longer than a couple of seconds.
When you contract your pelvic floor you may feel that you are able to hold for
quite a long time.
The indicator will tell you just how long you are actually contracting. When you
contract, the indicator will go down.
Hold for as long as possible. As soon as the indicator starts to come back up,
it shows that the muscle is tiring and is ‘letting go.’
When you contract, try to time how long the indicator is actually held down.
Aim to improve the length of time you can hold each contraction with a goal
of ten contractions held for ten seconds.
Do not worry if you quickly tire and cannot contract as quickly or for as long
as when you started. This is just the same as if you were doing ‘press-ups.’
The more you exercise, the stronger and longer your contractions will become.