II. Postnatal exercise with Aniball

The balloon can be blown or can be easily inflated for 1 – 2 pushing the pump. Then grab the balloon behind the plastic neck and insert it into the vagina. If the balloon is inflated and you feel an unpleasant pressure within the vagina, you can reduce the balloon by using a valve at the end of the pump to a size that is comfortable and painless. If you have a balloon and do not feel its slight resistance, then we recommend using a pump to inflate the balloon to a size that is comfortable for you, but at the same time you feel a slight resistance of the balloon against the vagina walls. Once you get a comfortable size without unpleasant pressure or pain while also feeling a slight resistance to the balloon, you can start exercising. Follow the exercise guidelines described below calmly and with respect to your own body. If you are tired or you feel like your head is spinning, take a break at any time during the exercise, or stop your training for today. You should not feel pain during any part of the exercise.


• Breathing exercises
In this exercise, you will learn to activate and relax the pelvic floor muscles in conjunction with your breath. First, slow down your breath and consciously perceive individual inhales and exhales.
Now as you breathe in, imagine your breath flowing down your chest further down into the belly and lower abdomen. Imagine that the inhaled air leads down to the pelvic floor muscles or to wherever you feel the balloon. If you have your palms placed on your lower abdomen or in the groin area, you can feel a rise in the inner volume of this area that feels like you are gently pushing the balloon out.
During breathing, try to actively control your pelvic floor muscles to allow you to clearly sense how the balloon moves downwards as if is pointing out of the vagina under gentle pressure. However, you should not relax your muscles too much. The balloon should not completely eject from the vagina (it is a conscious and controlled descent).
With each exhalation, learn to snap the balloon tightly and move it upwards inside the vagina (in this case it is a conscious activation of the pelvic muscles). At the same time, the internal volume of the abdominal area created by the previous inhalation can be reduced. It is a good idea to visualize that the balloon is hugged by the vaginal walls and not the external urethral or rectal sphincters. If this is only barely possible for you, do not pull the gluteal muscles to try to hug the balloon and not even pull your bellybutton into your abdomen. Allow your belly to be free from exhaustion during exhalation (learn to work with your pelvis muscles only).
After exhaling, resume breathing with conscious muscle relaxation and relaxation of the balloon as in the previous exercise. In this way, change the pressure (release of the push and the very gentle downward movement of the balloon) with the exhalation (active push of the balloon and slight upward movement) according to your natural breathing cycle. The duration of this exercise depends on your concentration and the rate at which your muscles fatigue. At first, try each cycle of inhalation and exhalation, repeating for at least 5 times. You can do up to 10 repetitions in a single exercise session.


• Extending the activation time
During this exercise you will increase the strength and endurance of your pelvic muscles. Practice as in the previous description (see Breathing Exercise), but consciously extend the activation phase (the pushing of the balloon) so that you hold in the balloon continuously for at least 10 seconds (count calmly to ten).
During this time, you can either breathe smoothly and for a long time, or you can breathe again and exhale during this time (but, if possible, without losing the balloon). Continue this cycle of continuous activation 5 to 10 times.


• Resistance to increased pressure
The aim of this exercise is to manage excessive abdominal pressure, which may be the reason for unwanted pelvic floor movement or involuntary urine leakage.
Take the lying position on your back as you did in the previous exercises. While inhaling, bring your breath back to the abdomen and groin so you can increase volume in this area. Now try to press the balloon already while inhaling. With the exhale, try to not lose the volume and consciously keep the balloon pressed with your pelvic muscles. Repeat 5 to 10 times.
In the next part of this exercise, try to cough with the exhale without letting the balloon slide down or even completely slip out of the vagina. Repeat 3 to 5 times.


• Relaxation
Now comes the favorite and laid-back part of your workout. Relax the pelvic muscles after your previous exercise. For this exercise, you can first deflate the balloon and remove it carefully out of the vagina (see Removing the Balloon). You may also keep the balloon inside the vagina on this exercise. With the inserted balloon you may feel a better release of the pelvic muscles, but do not let the inserted and inflated balloon directly out of the vagina during the exercise. You should remove the balloon or let it slip freely, but always deflated!
Remain lying on your back, pull your knees to your chest so that your feet stop touching the ground and you are in the “crooked” position. Let your head lie freely on a thin pillow or a folded towel. Now focus your attention on the phase of inhalation, imagining that the entire area of your pelvic floor is growing and spreading to all sides as a blossoming flower. With each exhalation, do not constrict the balloon and just relax. Inhaling again spreads your pelvic floor like the petals of a blossoming flower, without any signs of withdrawal or forceful effort. Relaxation exercises should be relatively long to give your muscles time to relax. Therefore, repeat the entire cycle of inhalation and exhalation 15 to 30 times.


• Removing the balloon
Before removing the balloon out of the vagina, we recommend that the balloon be deflated to the minimum size by using the valve. Together with your inhalation, release your pelvic muscles, hold the balloon behind the plastic neck, and pull it slowly out of the vagina, or slide it outwards so as to slip out of the vagina spontaneously. Continue by washing the balloon as per the Instructions for use.