Practice, freely.
Guided practice and your own session timing. Build a comfortable routine that suits you.
Pelvic-floor practice, considered.
Strength,
from within.
A little time. Your full attention. Guided pelvic-floor sessions, thoughtful coaching, and a practice that belongs to you.
For iPhone & Apple Watch · Free to download
THE ART OF ATTENTION01 / 03
An Orrum motion study
PERSONAL. PRIVATE. AT YOUR PACE.Take a quiet minute
01THE PART YOU MAKE TIME FOR
You look after your body.
This is part of it.
Pelvic-floor practice deserves the same care as the rest of your routine. Orrum brings together clear guidance, gentle reminders and space to understand your own body.
No equipment. No audience. Just you.
02THE ORRUM EXPERIENCE
Less guesswork.
More connection.
Know what to do, when to hold, and when to relax. A clear rhythm on your phone, with optional voice and haptic cues.
Understand your body
Confidence begins with understanding.
Get to know your pelvic floor, notice a gentle lift, and learn why a complete release matters. Clear guidance makes the first session feel less unfamiliar.
Technique cues · Practical lessons · Your own pace
Learn the essentialsPractice on your phone
A moment of care that fits your day.
Follow a guided session with clear timing, breathing cues, and optional sound or haptics. You bring the attention. Orrum brings the rhythm.
Guided sessions · Voice & haptics · Apple Watch
Start with awarenessNotice your experience
Your progress is more than a number.
See the practice you have put in. Log symptoms if you choose. Notice what feels different over time, and bring useful observations to a conversation with your clinician.
Session history · Optional symptom logs · Personal goals
Understand progressOrrum, on your iPhone
Preview of the next Orrum release
01
Find your rhythm.
Guided sessions and your own timing.
02
Keep it discreet.
Optional sound and haptic guidance.
03
See your practice.
A personal record, ready when you are.
A quiet moment · Just breathing
Take a breath.
Let your shoulders settle. Follow the light as it expands and softens, and breathe at a pace that feels easy.
This is a breathing preview, with no pelvic-floor contractions or breath holds. Follow your own comfortable pace, and stop if you feel dizzy or uncomfortable.
Free. No account. No saved breathing history.60 seconds remaining
Find your own rhythm
Keyboard controls
Focus the player and press Space to start or pause, P to pause, and R to reset. The buttons also work with Tab and Enter.
03A PRACTICE OF YOUR OWN
Every body.
Its own story.
New to pelvic-floor practice, returning after birth, or making it part of your everyday. Begin with what your body needs.
01Everyday confidence
Make space for yourself.
Learn the basics, find a routine that fits, and notice how your experience changes.
Explore the guide
02After birth
At your own pace.
A gentler starting point, guided by your comfort and the advice of your care team.
Explore the guide
03Strength & relaxation
Both deserve your attention.
Get to know the movement, use comfortable effort, and make time to relax fully.
Explore the guideShare on your terms.
Choose optional health integrations and AI coaching with an understanding of what you share.
Understand your body.
Education grounded in established pelvic-health guidance. Clear information, without promises of a perfect score.
OPTIONAL ORRUM PROMeet KAI.
Meet KAI.
Ask a little more.
Bring your questions to KAI for additional guidance and AI-generated plans, with clear usage limits.
Membership details and local pricing are shown in the app before purchase.
Download on the App StoreA QUESTION TO START WITH
“How can I tell whether
I’m relaxing fully?”
05THE READING ROOM
A little knowledge.
A better beginning.
01
Begin here 3 MIN READ
02Start by making a little space.
Begin with comfortable breathing and a simple body-awareness check.
Technique 4 MIN READ
03Strength includes letting go.
Understand the difference between a gentle lift, a complete release, and doing more.
After birth 4 MIN READ
Recovery has its own rhythm.
Make room for comfort, individual guidance, and a return that suits your recovery.
Make room in your week.
Free planning and reflection tools. No account needed.
Small muscles.
An essential role.
The pelvic floor supports organs in your pelvis and helps with bladder and bowel control. Understanding the region can help you discuss which approach fits your body.
Squeeze gently.
Imagine stopping wind and gently lifting inward. Keep your thighs, buttocks and abdomen relaxed.
Keep breathing.
Use a comfortable effort. Avoid holding your breath, straining, or pushing down.
Relax fully.
Allow the muscles to return to rest. Relaxing matters just as much as squeezing.
Kegels can help some people with urine leakage. Pain, trouble relaxing, or symptoms that worsen call for individual guidance from a qualified clinician. More squeezing is not always the answer.
Technique reference: NIDDK Kegel exercisesRead the labels.
Ureter or urethra?
Ureters carry urine from the kidneys to the bladder. The urethra carries it out of the body. Their similar names describe different passages.
Bladder or pelvic-floor muscles?
The bladder stores urine. The pelvic-floor region below it helps support pelvic organs. The bladder wall is not the same structure as the pelvic-floor muscles.
What can a diagram tell me?
It can help you understand location. It cannot assess muscle strength, tell whether you are contracting correctly, or confirm recovery. Anatomy and surgical history vary.
A simplified front-facing cutaway. Pelvic-floor muscles are labeled below the bladder; this is not a complete side view of the pelvis.
What does Orrum help me do?
Orrum brings guided pelvic-floor practice, technique education, session history, and optional symptom tracking into one private routine. It helps you practice and notice patterns; it does not measure your muscle strength or diagnose a condition.
Is pelvic-floor practice for men too?
Yes. Pelvic health matters across genders. The right approach depends on your anatomy, goals, symptoms, and any medical guidance—not a gender stereotype.
Can I start after giving birth?
Recovery is individual. Follow the advice of your midwife, doctor, or pelvic-health physiotherapist, especially after complications or surgery. Pain, heaviness, or worsening symptoms are reasons to pause and ask for guidance.
Should everyone do more kegels?
No. Some people need help relaxing or coordinating the pelvic floor rather than more strengthening. If you have pelvic pain, difficulty relaxing, or uncertainty about technique, an individual assessment is a better starting point.
What is free, and what is Pro?
Orrum is free to download. The app includes a core guided practice experience. Optional Pro membership adds KAI coaching and AI-generated plans with usage limits. The breathing preview and every guide on this website are free, with no account required. Check the App Store and the app for the current membership details.
Does KAI see my personal information?
When you choose AI coaching, your message and the relevant context you permit are sent through our service to Google Gemini to generate a response. Local practice does not need an AI request. The privacy policy explains accounts, optional integrations, and AI processing.
How quickly should I expect a change?
There is no universal timeline. The right practice, technique, consistency, and underlying cause all matter. Notice your own symptoms and comfort over time, and ask a professional if you are not improving or the approach feels wrong.
Do I need equipment?
No additional equipment is required for the guided app experience or the breathing preview. Orrum is available for iPhone, with an Apple Watch companion. Availability and compatibility are listed on the App Store.
YOUR TIME. YOUR BODY. YOUR ORRUM.Come back
Come back
to yourself.
Guided pelvic-floor practice for your everyday.
Download on the App StoreFree to download · iPhone & Apple Watch