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Ask a Question. What commitment is required to properly use the Natratone?

By Pelvic Floor Health
on July 29, 2016

I want to understand what the Natratone exercises do or don't do and the commitment required on my part


How much space would I need to do the Natratone exercises (we have a small house and I gather privacy might be useful!) - i.e. are they sitting, standing, combination?
With prolapse, would I continue to do them every day/every second day for the rest of my life - how likely using Natratone is it that I'd only do exercises for 3 months and then not need them anymore? Just trying to be sure I understand what the exercises do or don't do and the commitment on my part. And what if I could do them once a day, but every day? Would I still be likely to receive enough benefits for it to be worthwhile?

Pelvic Floor Answers

The exercises start with 2 weeks on the floor. it can be helpful to have access to watch the video while doing them. You could wear a long skirt or have a blanket over your lower body or even wear pants. Then there are 2 weeks sitting and 2 weeks standing using the Natratoner.
The Natratone programme teaches you how to do the exercises both with the device inserted and then the same exercises without the device. For all women and especially for women with prolapse, pelvic floor exercises are a lifelong necessity to prevent bladder weakness.
Natratone helps you to focus and identify the correct muscles and will provide greater support for the prolapse, preventing it from deteriorating.
The minimum recommendation is 5 minutes 2x a day 3 days per week for at least 6 weeks and likely to be 12 weeks for a prolapse. Every day once per day would definitely provide benefits, the repetition is important. Long term you may keep up the exercises without the Natratoner. The reality for most women is we do lapse, and at any stage you can resume using the device.
We cannot guarantee that your prolapse will disappear, but your outcomes are likely to be greatly improved.
Hope that answers your queries and feel free to ask any more.

Ask a Question. Bladder prolapse is making me want to go to the bathroom constantly

By Pelvic Floor Health
on July 24, 2016

I have a bladder prolapse, it is in the 'front' of the wall, felt most when I lean forward and when it is bad I feel like I am constantly wanting the bathroom.


I have been referred to your website by a friend.
I am 31, small built, 45kg 160cm, and had a baby 2 years ago. I have a small prolapse...apparently not really enough for the gynecologist to do more than mention it in passing. But I feel it at least weekly, some weeks almost constantly. I gather it is a bladder prolapse, as it is in the 'front' of the wall, felt most when I lean forward and when it is bad I also sometimes feel like I am constantly wanting the bathroom.
The joys of children, huh! I had a long, difficult labour. My condition is such that it is highly unlikely anything will be done medically, and to be honest I don't think I trust them to do it anyway. It is never painful, just an uncomfortable pressure.
I have been doing pelvic floor exercises since before my son was born, and currently would do them at least 2-3 times a day...this maintains the prolapse some weeks fairly well, while other weeks it is just not enough (I really notice if I forget to do them for a couple of days though!).
I am a student, so really need to be sure whatever I purchase is going to be the best option for me.
 Could you please help me work out whether Smart Balls or Natratone would be helpful and worth the investment?
 I don't have much spare time, so would tend towards the smart balls as they don't require as much time commitment on my part, but noticed your website recommended Natratone more for prolapse.


Pelvic Floor Answers

Thank you for your email. We do recommend Natratone for a prolapse as it works a greater grouping of core muscles and also improves the brain-pelvic floor muscle connection to ensure you are activating the correct muscles as you exercise.
The exercises using the Natratone require 5 minutes, twice a day (allow 4 hours at least between your first and second set of exercises )at least 3 times a week, however we recommend getting in to a daily routine and continuing either with or without the Natratone device for at least 3 months and for women with prolapse you can keep going. So if you are able to make time for this.
Natratone is designed to last, so while you are making a bit of an investment your can keep using it for years.

Some women with prolapse find that they are not able to comfortably wear SmartBalls because of the pressure on the vagina. If you are getting quite an intense or regular feeling of the pressure it could be that SmartBalls wont work for you. Unfortunately they cannot be returned, so the Natratone is less of a risk and also the most suitable product for you in this instance.

As a Question. I suffer from cystitis and am incontinent, will Smart Balls rub?

By Pelvic Floor Health
on July 22, 2016

I am 55 years and have suffered from cystitis a few times is there is any harm I can do by wearing SmartBalls?


I have just been to a menopause seminar and learnt about your Smart Balls. I am concerned that the wearing of the SmartBall may cause cystitis rubbing against the thinner bladder wall that I now have. I am 55 years and have suffered from cystitis a few times recently from the normal cause! It’s a long time since I have worn a tampon. Please advise if there is any harm I can do by wearing it? My incontinence is worse and worse (can’t even walk now without dribbling). Any reassurance would be appreciated!

Pelvic Floor Answers

I would recommend you try the Natratone as an alternative to the SmartBalls, The Natratone is only inserted in the vaginal opening during the time you are practising the exercises and is very good for correcting and preventing bladder weakness.
Have a read about Natratone on our website. The minimum commitment is 10 minutes a day 3x per week, for 6 weeks, and the Natratoner device comes with an instructional DVD.

It is a very effective way for you to regain bladder control and will eliminate any risk of aggravating your cystitis. There may be some natural treatments for recurrent cystitis and we always recommend increasing your water intake to regularly flush your system.

Ask a Question. My SmartBall Uno is too big, I can't get it in

By Pelvic Floor Health
on July 07, 2016

The Uno ball is too large and I can't get it inside are there smaller ones?


I purchased the SmartBalls a while ago, and recently I have had a bit of bladder weakness and bought at I should get back into using these, however I have trouble inserting them, the Uno ball is too large and I can't get it inside and previously when I tried the duo balls they were too long and I couldn't get those in either, any ideas? Are there smaller ones?

Pelvic Floor Answers

Thank you for your email to Pelvic Floor Health.
The main reason some women have difficulty inserting the balls is that when they go to pop the balls in that they tighten their pelvic floor muscles making it difficult to insert them and to get them high enough into the vagina to sit correctly in place.
If they are sitting low in the vagina they will be uncomfortable and be likely to fall out. Rather like a tampon, they need to be slipped high in the vagina to rest above the pelvic floor muscles.

Very few adult women have a vagina too small to insert the Uno, it is nearly always a problem with technique, which is perfectly normal as it is not something we learn to do.

Here are some tips for relaxing the pelvic floor muscles so the Uno can be comfortably inserted.
Using lube with your Uno, as this makes it easier to insert and remove.
I recommend tightening and relaxing your pelvic floor muscles  whilst breathing deeply.
Squeeze your muscles on the in-breath and relax them on the out-breath. 
Once you can easily identify how to relax your muscles then pop some lube on the balls and try inserting them
Some women find standing with one leg up on the toilet (lid down) or sitting or squatting are good positions for inserting the Uno
You need to find a place and time where you are not worried about being disturbed by other people as this may cause you to become tense. 
The key is in the breathing and relaxing. 
It is important to develop a technique where you can relax enough to insert and remove them. Once you get the hang of it, it will only take you a few seconds to pop them in and remove them.

I hope that helps and let us know if you are still struggling.

Ask a Question. I have a prolapse, will the SmartBall help me regain bladder control?

By Pelvic Floor Health
on July 01, 2016

I have difficulty with bladder control and I have a slight prolapse. Will wearing the smart ball will still help me regain bladder control?


I have just recently bought the smartball uno.
I find once inserted that I don't feel very much - it seems to stay in place very well. This is not because my muscles are strong as I have difficulty with bladder control!
I do however have a slight prolapse and I wonder if the vagina wall pressing against the device is keeping it in place.

Do you think that wearing the smart ball will still help me regain bladder control?

Pelvic Floor Answers

It is perfectly normal not to really feel the Uno as we do not have many nerve endings in the upper part of the vagina. A prolapse is more likely to either push the Uno out or make it uncomfortable to wear the Uno so it sounds like you are doing well to have the Uno staying in place.
We recommend you keep using the SmartBall and following the instructions for use.
As you do have a prolapse we would recommend a minimum period of regular -daily or every second day for at least 12 weeks.
Whilst the SmartBalls wont make your prolapse go away, the improved muscle tone from using them is very likely to improve your bladder control and prevent your prolapse from deteriorating further. Toning the pelvic girdle helps to support the walls of the vagina and resist the prolapse.
You will need to persevere as there is no quick fix, and we recommend continuing on a regular maintenance programme long term.

Ask a Question. I suffer very badly from urinary urgency and frequency at the same time.

By Pelvic Floor Health
on June 18, 2016

Are these smart balls suitable for strengthening my pelvic floor despite all my bladder and kidney problems?


I have very bad incontinence partly due to childbirth, followed by a total hysterectomy which has caused a prolapse and now I have recently found out that my left kidney has stopped working due to scar tissue damage restricting flow.
I now have a stent in this kidney and find I suffer very badly from urgency and frequency at the same time. Are these smart balls suitable for strengthening my pelvic floor despite all these problems? And roughly how big are they in size?

Pelvic Floor Answers

Thank you for getting in touch with Pelvic Floor Health, it sounds like you are going through a very tough time.
For you we would recommend using the Natratone, not the SmartBalls as the balls may apply extra pressure due to their weight, which may not be helpful.
We always recommend the Natratone as the better option for women who have a prolapse.

Natratone is a series of active exercises, with the Natratone device inserted in the vaginal opening, retraining your brain to recognise where your pelvic floor muscles are and correctly engaging them. It also tones and strengthen your pelvic floor muscles as you do the exercises. Gentle and very effective.
This will help you to regain some control over both urgency and frequency- flow control.

Urgency- or Over Active Bladder- can often be a combination of both physical issues and how the brain has been trained.
For example, if you feel the urge to go to the toilet and go straight away, the body becomes accustomed to this action which reinforces both the urgency and frequency and and the time between needing to go can get closer and closer together.
It is also possible your bladder is not emptying fully and so you feel constantly needed to go.
It is possible over time, provided you have good pelvic floor strength, to retrain your brain to resist the urgency and to go less frequently as a result.

There is no quick fix or easy solution to this, however with persistence you are likely to be able to regain some control and confidence.

I recommend that you read through the information in FAQ's about Over Active Bladder.

You can also seek help for this from a Women's health physio - they usually have one attached to a hospital but can be hard to get appointments with, however as you are already in the medical system and have had significant surgery, you may get in more quickly.

I would recommend getting the Natratone exercises underway and following some of the steps in the Over Active Bladder including increasing your water intake and reducing sugar, coffee and alcohol intake as these aggravate OAB, keeping a diary and and doing the recommended steps to reduce OAB -all included in that article.

I hope you find this information helpful and please feel free to get back in touch if you have any other queries.

Ask a Question. Can I use Smart Balls during pregnancy?

By Pelvic Floor Health
on May 28, 2016

I was going to use the Smart Balls while pregnant, but now I am not sure.


Hi, I have just brought a single ball and was wondering if I can use it during my pregnancy?
I'm 23 weeks but reading the 'how to' leaflet, it says not to use during pregnancy.

Pelvic Floor Answers

We do not recommend SmartBalls for use during pregnancy, While they are not likely to cause any harm, many manufacturers are extra cautious about pregnancy. You can start using them 6 weeks after having baby provided your midwife gives you the all clear. We do recommend using them before and after each pregnancy so if you decide to have more children get in shape beforehand.

The Natratoner is one of the few pelvic floor toners that is recommended for use during pregnancy and can be used in conjunction with the Smart Balls before and after pregnancy.

Ask a Question. I have lost the DVD on how to use the Natratone

By Pelvic Floor Health
on May 27, 2016

I have lost the DVD on how to use the Natratone? How can I get access to the instructions?


Is there another way I can get hold of the instructions for using the Natratone pelvic floor toner?

Pelvic Floor Answers

Yes you can access the instructions via vimeo. If you need a password use 21540

Ask a Question. How do I know when to move from the Uno to Duo Smart Balls?

By Pelvic Floor Health
on May 18, 2016

I am keen to increase my pelvic floor strength, when should I start with the double SmartBalls?


Can you please advise at what level of strength should I progress to the double ball. I have the single ball but not sure if I should move onto the next level! Thanks!

Pelvic Floor Answers

If you have reached the point where you can comfortably wear the SmartBalls Uno and have been wearing them for at least 5 hours a day for 3-4 weeks, then this could be a good time to try out the SmartBalls Duo. 

It is important to remember that the Duo are 2x the weight of the Uno and 2x the size,so you will be getting 2x the workout. 

Rather than popping the Duo in an wearing them for a full day, we recommend going back to the beginning an repeating the steps we suggest for starting out with the Uno. these are to wear the Duo around home and start wearing them for a short period of time, anywhere from 10 minutes up to 1 hours, then each day increase the time you wear them for but stick to using them at home until you can confidently wear them for an entire 5-10 hours. This building up muscle tone can take 2-3 weeks. 

As with the Uno, you may need to actively squeeze the first few times you use the SmartBalls Duo, to hold them in, before your muscles automatically take over. It is also important to ensure that the Duo are sitting above your pelvic floor muscles and not in the vaginal opening as they are likely to be uncomfortable and will possibly slip out.

If you wear them for too long before your pelvic floor muscles are strong enough, they may become fatigued and you may find you can't hold the balls in for a few days. This slows down your exercise programme. If this occurs, stop wearing the balls, wait a couple of days and then start again wearing the SmartBalls for shorter periods of time and increasing gradually.

The benefits will happen more quickly if you take your time and work steadily towards your goal of being able to comfortably wear the balls as you go about your daily routine for most of the day.

Once you have reached this point , then we recommend wearing your SmartBalls daily for 6-12 weeks and then either continuing or switching to a maintenance programme where you wear them once per week or per fortnight. 

If you find that you are not having any luck holding the Duo in after a few attempts, then go back to you Uno and working on increasing the amount of time you wear them for, and increase the activity you are doing whilst wearing them, housework, walking etc is good. Try again with your Duo in a couple of weeks.

After 2-3weeks you should notice improvements in the strength of your pelvic floor muscles. Many women will find they no longer have stress incontinence or that it has got better -do keep using the balls for the recommended time to ensure your pelvic floors properly toned. Other benefits are improved sexual sensation for both you and your sexual partner. And many  women feel confident to try activities they may have given up such as running and jumping on the trampoline.


Ask a Question. Do I always need to use lube with Smart Balls?

By Pelvic Floor Health
on May 12, 2016

Do I need to get lube or can I use SmartBalls without lube?


I have some red strawberry lube at home, I notice you recommend a lube without flavour or colour. Can I use this or no lube at all?

Pelvic Floor Answers

While you can use SmartBalls without lube, we recommend using lube each time for greater comfort as you are aiming to wear the SmartBalls for long periods of time. As you are not generally aroused when wearing the balls, you may not have sufficient natural lubrication for the balls to move comfortably and more particularly when you are inserting and removing the SmartBalls it may be uncomfortable.

Menopausal women often have reduced natural lubrication and if you are in this life phase we would recommend always using lube.

The lube you use is important too. Flavoured and coloured lubricants often include chemicals and sugars that can cause irritation and thrush. Whilst this style of lube can be ok for occasional use, we would not recommend it as your main lube for sexual activity and definitely not for use with SmartBalls. 
Whilst very few women are sensitive to the medical grade silicone of the SmartBalls, many women have an allergic reaction to flavoured lubes, especially after repeated use.

The lube Probe, that is included in the SmartBalls pack is a hypo-allergenic lube, tasteless, odourless and colour free, we have been selling this for over 18 years and it has been very popular.Probe has a natural preservative, is long lasting and has been designed to mimic your natural lubrication so only a small amount is required.

There are other brands of great hypoallergenic lubes that are tasteless available on the market including, Sylk, Smooch and Flow Motion are natural alternatives and all created in New Zealand.

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