This App has been designed to help men to remember to do their pelvic floor muscle exercises (or Kegel exercises).
Pelvic floor muscle exercises are not recommended routinely for men, in fact some men may find that they are over-working these muscles, which can cause pain. If that is the case, then it may be more important that you learn to relax these muscles and you may need to seek specialist assessment/advice from a pelvic or continence physiotherapist.
If your pelvic floor muscles are working well this may help to prevent problems such as premature ejaculation, erectile dysfunction and urinary incontinence. If you have any of these problems you may already be doing pelvic floor muscle exercises as part of a physiotherapy programme.
If you are not under the care of a specialist men’s health, pelvic or continence physiotherapist you may still try the exercises in this app and you will find instructions in the 'How to Squeeze' section. You need to make sure that you are doing the exercises in the right way. If you find the exercises difficult, your symptoms are not improving or you are not sure you are doing them correctly, you are advised to see a specialist physiotherapist. The Questions & Answers section has information on how to find a specialist physiotherapist.
Please note - You should also see your GP if:
- You think that you may have a urine infection i.e. you have pain or a burning/stinging sensation when you pass urine and/or need to go to the toilet more often and more urgently than usual
- You notice any blood in your urine
- You notice that you have a weak urine stream or that you have to push or strain to pass urine
- Your bladder wakes you at night and you have to get up to empty it more than before
Please take some time to find your way around the app. This guide and the list of questions and answers should help.
From the start:
The home page gives you four options to choose from. It also tells you how many of your scheduled exercises you have completed and when your next exercise is due.
Options to choose from:
- Squeeze now – takes you straight into the exercises
- Exercise plan – this is where you can change the settings to reflect your personal exercise programme and schedule
- Exercise record – this tells you (and your physiotherapist, if you show them) how many exercises you have managed to do
- Information – this tells you all you need to know on how to perform the exercises, how to use the app, tips for patients and health care professionals and further sources of information that may be of interest
Further details on each option:
Squeeze now - choose from the slow or quick exercises or do them one after the other. At the bottom of the page, the button on the far left enables a vibration mode to alert you to when the exercise is starting or stopping. The button on the far right gives a sound alert in the same way. The play/pause button is to the right of centre and the button to the left of centre allows you to start the exercise again.
The arrow on the top left takes you back to the home page, the question mark accesses information on the exercises whilst the tick on the top right takes you to the recording page at the end of the exercises.
Exercise plan - this is the part where you can change the settings to make the app work perfectly for you. If your physiotherapist has given you a specific exercise programme you can enter the details by tapping on an option, such as “Slow exercises – Repetitions”, selecting the relevant number in the dial and saving your settings by tapping the tick in the top right corner.
The cross in the top left corner takes you back to the home page without saving any new settings.
If you are under the care of a physiotherapist you may be given additional exercise options such as changing the speed of the fast exercises or performing some less intense (sub-maximal) squeezes. Switching on “Professional mode” at the bottom of this page allows you to access the settings for these exercise options. If you are not under the care of a physiotherapist you should not use "Professional mode". Instead follow the advice in the “how to squeeze” section of the “information” tab.
Information - this takes you to a page with a number of options. Please take a few moments to look through each option so that you know what is there. The “welcome” section advises you on the app itself and pelvic floor problems in particular, plus when you should go to see your GP. The “how to squeeze” option teaches you how to do your exercises and the “questions and answers” option includes information on how to find a specialist physiotherapist.
Exercise record - after completing your exercises you will be taken to a page where you can confirm which ones you have done and then press “save” to keep a record of them. This record is shown here with a percentage score so that you can see how you have managed compared to the number of exercises you planned to do. Showing this to your physiotherapist will help them to assess your progress and plan your treatment. Tapping on the comments box allows you to see any notes you have written at the end of your exercises.