You can start on whatever setting feels right to your body. Remember to turn the knob to open the springs so that you feel the pressure once its inside you, then try to close it. Sometimes its just a few turns of the knob, some need more. ITs only in the beginning finding that first 'right' setting that can get discouraging... but once you find it, then you can move forward from there. Don't give up... and if you have questions, the support lines from wherever you bought it should help you.
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