- More Effective Pelvic Floor Exercises Condition Guide
- Bladder Weakness & Stress Incontinence Condition Guide
- Uncontrollable Gas/Wind & Lack of Bowel Control Condition Guide
- Perimenopause, Menopause & Post Menopause Condition Guide
- Pelvic Organ Prolapse Condition Guide
- Postpartum Recovery Condition Guide
- Vaginal Looseness & Lack Of Sensation Condition Guide
- Rehabilitation After Gynaecological Surgery Condition Guide
- Pelvic Pain Condition Guide
Discover more effective pelvic floor exercises in just 12 weeks, with the help of the Kegel8 Ultra 20 & Amanda Savage!
Amanda Savage is one of the UK’s leading specialist pelvic floor and women’s health physiotherapists. With over 20 years’ experience offering supervised pelvic floor muscle training and support for the recovery of pelvic organ prolapses, incontinence and pelvic surgeries, she also has post-graduate qualifications, including a master’s degree from the University of Cambridge, and is a member of the Professional Network of Pelvic, Obstetric & Gynaecological Physiotherapy (POGP). Working alongside us for many years in the development of our best-selling device, the Kegel8 Ultra 20 V2 Electronic Pelvic Toner, to ensure its efficacy, she continues to be an ambassador of our brand. An integral part of ensuring all supporting information and instructions are medically accurate so that the device is used correctly/effectively, she has also created 9 exercise guides that utilise a unique combination of the pre-set programmes to ensure treatment is tailored to the specific condition of the user.
Find out more about Amanda Savage, her qualifications, experience, knowledge, and affiliations here.
This tried and tested 12-week exercise programme has been created by Amanda Savage. It designed to ensure optimum treatment for your specific condition using the Kegl8 Ultra 20 V2 Electronic Pelvic Toner.
Please Note: Before proceeding with any of these condition exercises, make certain to run built-in programmes P01 and P02. These are sensitivity tests to help you determine if it’s safe for you to move forward with the following exercise.
Vaginal Looseness & Lack of Sensation
This easy exercise guide has been created to strengthen the pelvic floor muscles that support the vagina for increased intimate sensation. The routine alternates between settings, first using a programme to make the muscle fibres repeatedly contract and release to encourage the muscle fibres to grow. On another setting there is no contraction of the muscles, but the stimulation triggers nerve activity and increased blood flow - this is a good time to relax and “tune in” to the sensations that you can receive from the vagina area and become more body aware again. Strengthen, tighten and tone the muscles, as well as increase blood flow to the area for increased vaginal sensation and regain that closeness and intimacy with your partner!
Week 1: Use P06 on alternate days as you get used to the probe. It is a 20-minute muscle exercise programme featuring long recovery rests between muscle contractions.
Week 2: Use P03 daily for 6 days. Have a rest on day 7 and take an additional rest day if you are at all uncomfortable. If tender or irritated, continue in an alternate day pattern.
Week 3 & Week 4: Alternate P06 & P19. Help your brain to learn what to do by joining in with some of these contractions, trying to work the muscles with your mind, drawing in and up when you feel the stimulation. Don’t worry if you can only join in for the first few seconds – let the machine do the rest of the work.
- P19 - this low-frequency current improves awareness of the muscle position, blood flow and nerve sensitivity. Relax in this phase. You may find that you “get used” to the sensations after 5-10 minutes and can turn the mA up a little higher. Aim for a strong but comfortable sensation. This programme lasts 60 minutes, but just 20 minutes is adequate to boost blood flow.
- P06 – this 20-minute muscle exercise programme features long recovery rests between muscle contractions.
Week 5 – Week 8: Use P10 in 2 phases as below. Use 6 days out of 7 (or alternate days if slightly sensitive).
- Phase 1: 10 minutes of continuous low-frequency current to improve awareness of the muscle position, blood flow, nerve sensitivity. Relax in this phase - relaxing muscles completely is also a skill we need (to urinate, empty the bowels and for enjoyable sex).
- Phase 2: 20 minutes medium frequency current to stimulate the fast and slow pelvic floor muscle fibres by contracting for 5 seconds then relaxing for 5 seconds in cycles. Help your brain to learn what to do by joining in with some of these contractions, trying to contract for the entire 5 seconds. Join in for 1 minute, then let the machine do the work for 1 minute or count joining in for 6 cycles, then letting the machine do 6 cycles.
Week 9 – Week 12: Use P11 in 2 phases as below, joining in with the contractions. These are short cycles, with a 5 second contraction followed by a 5 second rest.
- Phase 1: 10 minutes – when joining in with the contractions, focus on the back area of the pelvic floor (as if stopping wind).
- Phase 2: 20 minutes – when you join in, try to use all the muscle - the back area, the front around the bladder tube and even the side walls.
Finish your sessions by using P19 for 10-20 minutes. Relax whilst using this circulation programme.