Beginners Guide to change Squeezy App settings to be more realistic & achievable
I LOVE squeezy app but my bugbear is that the default settings it comes with are actually the “end goal”. If you could perform like that already you likely wouldn’t need the app!
In the long run you want to be able to hold for 10 seconds 10 times in a row but I don’t come across too many beginners who can manage that! Not easy for beginners, and for many people a bit demoralising at first try. Today:
- How to slow the speed down
- shorten the “slow” holds
- create a pattern to suit a beginner
- less (or more!) reminders!
Here are the changes I usually make for clinic clients:
How to tweak the settings if you are a true beginner…
- Go to the green-ish petal “exercise plan”.
- scroll down to find the “Professional Mode” and turn it ON
In Professional Mode:
#1 Sessions per day: realistic
humans are motivated by success. Keep the bar low to start. Choose just twice a day. Once you have established a pattern aim to add an ad hoc third session for bonus points. See the top menu bar “exercises” “reminders”. Go to reminders to choose your nudge times. It doesn’t announce to the office that you need to do your pelvic floor – it sends you a text message.
#2 Slow Exercises: shorter
Let’s change the pattern to give equal emphasis to all the skills:
- CONTRACT (Squeeze( the muscles to full strength –
- HOLD (and breathe!) – RELAX
- RELAX – follow the bubble with your eyes all the way back to relaxed mode
- REST – really tricky – do nothing, neutral mode till the next squeeze
#3 Quick ones: SLOWER!
- Two tricks here. Change the dial to TORTOISE speed and change the number of repetitions to just 6. This will mean that they literally don’t come at you so fast giving you more time to release properly between contractions.
#4 Sub-max: learn essential “hold & talk” & “Neutral No Pants” skills
Maybe the two hardest modes of all – a subtle “mini-hold” to keep your “I need a wee” bladder happy while you pack your bags at Sainsburys and talk nicely to the cashier. Or the “neutral no pants” mode – the “do nothing” skill when you allow your pelvic floor to simply “be” giving time for nourishing blood flow and refuelling of your muscles before they are needed again. These both take practice!
How do you do yours?? Do share your tips, tricks and successes – join the conversations @propelvic
Content Disclaimer:
The information contained above is provided for information purposes only. The contents of my blogposts, articles and my videos are not intended to amount to advice and you should not rely on any of the contents of if you are not a face to face client of mine. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this article. Amanda Savage disclaims all liability and responsibility arising from any reliance placed on any of the contents of this article, blog or video.
