HeldwellA free kegel timer
Gently lift and hold while the flower closes, then fully let go while it opens. Hold for 3 seconds, relax for 3. Do five slow holds. Breathe throughout and keep your belly, buttocks and thighs soft.
Press start
Five slow holds
How to use it
Sit or lie down. If you are not sure you have the right muscle, read finding your pelvic floor first. Once a day is enough to begin with. The Heldwell app builds this into a 12-week plan with touch cues, so you do not need to watch the screen.
Heldwell is a self-help tool, not medical care. If you have pain, bleeding, a bulge or heaviness, or trouble emptying your bladder, see a doctor or a pelvic health physiotherapist.