You should follow the videos one at a time.
Start with Video 1 – Sensing. Once you’ve used it daily for a week, move on to Video 2 – Awakening and Movement.
When you’ve become comfortable sitting on the cushion and can feel how your pelvic floor moves in sync with your breathing, you can choose to use Video 3 for your daily training.
If you suffer from tension in your pelvic floor, you should stick to using only Videos 1 and 2.
You can wear loose-fitting clothing or be nude while training.WQ
How to use the Empelvic cushion?
Using the Empelvic cushion is easy, simple, and comfortable. For optimal results, use the cushion for just five minutes a day.
1.
Begin by placing the cushion on a firm, flat surface such as a chair or the floor. Sit on the cushion, ensuring that your sit bones are comfortably positioned on either side of the central ridge. This design helps you to engage your pelvic floor muscles correctly.
2.
Start by performing gentle contractions, holding each for a few seconds before relaxing. Gradually increase the duration and intensity of the contractions as your strength improves.
3.
Incorporate these exercises into your daily routine to maximise the benefits of a strong and flexible pelvic floor. The Empelvic cushion provides the support and guidance needed to ensure proper technique and effective training.
You can also follow the instructions in the booklet, but we recommend using the videos. Take your time, and feel free to pause the videos whenever you want to repeat something at your own pace.
Once you’re familiar with the exercises and have learned to sense and move your pelvic floor muscles, you can also create your own routine by combining the exercises that feel best for you.
Getting Comfortable on the Cushion
Use a chair with a flat surface that suits your height, so that your knees form approximately a 90-degree angle.
Place the Empelvic Cushion as shown in the image.
Sit down with your anus positioned over the anus knob. The tray is placed behind the scrotum (for men) / the knobs are placed in front (for women).
Take your time to sit properly and get comfortable on the cushion. You should aim to feel approximately the same amount of pressure at the front as at the back.
If you’re having trouble finding a good position, or if sitting on the cushion feels uncomfortable, try the following:
Spend about 5 minutes daily on your Empelvic Cushion during the initial phase.
