I read all the literature first Some of what is in there is covered here on the web, so if you haven't had time to search the website there is plenty of information included.
I guess I'm pretty stretched out, since I moved the spring to the 3rd position. I can NOT close it all the way, but it was harder to move than the 2nd spring position.
I believe I'm doing them correctly. I was pretty relaxed. I tried the vibrator a few times, and I seem to have the right muscles in use. The KM is almost being drawn INWARD when I squeeze. Not a lot, mind you
As far as any after effects so far, my perineal area is a teeny bit sore. Maybe sore is the wrong word... It's more like the sensation you get after a good workout. Pleasantly tired maybe?
I'm not expecting to be fixed after just one workout, but I feel like I accomplished something! It's very reassuring feeling the KM move even the slightest bit. It was very easy to use, and the instructions were quite clear.
I'm really jazzed about this, and I'm almost tempted to use it daily, but I know the importance of recovery time in muscle development. I want to get the most out of every exercise session, so I will be patient.