Start with the Green pelvic floor trainer
First clean your pelvic floor trainer(s) with water and a mild soap. Rinsing well is important for your vaginal flora.
Find your pelvic floor muscles
Before you start, it is important to first find out where your pelvic floor muscles are located. Now try to tighten your muscles that you use when you hold your pee or to interrupt the peeing (Note: peeing pee is not an exercise!).
Train your pelvic floor
Make sure you are relaxed. Go lie down in the beginning or sit a bit slumped. Bring De Groene Cup pelvic floor trainer with care into your vagina, the ball first. You can use some water-based lubricant or saliva. Leave about 2cm of the loop. You can now start tightening and relaxing your pelvic floor muscles
When you start you relax after each tightening for as long as you can tighten. If, for example, you manage to count four counts, you also wait 4 counts before you tighten the pelvic floor muscles again.
Try to repeat the steps 10 times per training. You can do these exercises 2 to 3 times a week and you will soon notice the difference.
As soon as your muscles become stronger you can also practice in a standing position.
How to clean and storage advice
Your De Groene Cup pelvic floor trainer is 100% waterproof so you can do your exercises while you are in the bath or when you shower.
Always remember to carefully clean De Groene Cup pelvic floor trainer with water and a mild soap before first and after each use. Rinse well and allow to air dry. Store it on a breathable place.
What is it made of?
De Groene Cup pelvic floor trainers are made of the highest quality medical silicone. The material is hypoallergenic and does not contain any plastic, latex, rubber or other harmful substances.
De Groene Cup pelvic floor trainer contains a metal balll, which provides extra weight. This is necessary to successfully train your pelvic floor muscles. This material has been tested and meets all European requirements.
For vaginal use only
De Groene Cup pelvic floor trainer is only intended for use in the vagina as described in this manual or as described on www.degroenecup.nl/bekkenbodem We do not recommend any other method of use.