It's not abnormal to feel a little sore after training, especially if you're just starting out. Your pelvic floor muscles, like any other muscles in your body, need time to build strength. Let's explore a few possible reasons for your discomfort and how you can adjust your training for a more comfortable experience.
1. Your Pelvic Floor Muscles Are Tired
Just like after a workout at the gym, your pelvic floor muscles can feel sore if they've been working hard.
If you're new to training or have a weaker pelvic floor, you might feel fatigue even after just one exercise.
To build strength gradually, keep your sessions short and effective—start with 5 minutes (2 exercises) and increase to 3 exercises only when you feel ready.
Avoid training for more than 15 minutes or 6 exercises per day, as recommended by pelvic health specialists.
2. Your Position Might Be Unstable
Finding a comfortable, stable position during training is important. If you're twisting your body or straining your abdominal muscles to see your phone, it could contribute to discomfort. Try adjusting your posture so that your body feels relaxed and supported.
3. You May Be Applying Intra-Abdominal Pressure
Sometimes, unknowingly, we use our abdominal muscles too much during training. You can check your contraction quality using the speedometer icon at the top right of your screen:
If the speedometer is often red, your body may be applying too much pressure.
Try running a Practice Lab session (found in the Exercises tab). Focus on gently lifting the green pin with your pelvic floor muscles while keeping the red pin low by relaxing the rest of your body.
Remember to Take Breaks
Rest is just as important as training when building strength. If your muscles feel sore, give them time to recover before your next session.
If your pain persists or feels unusual, we always recommend reaching out to your healthcare provider for personalized guidance.