Start by making a little space.
Begin with comfortable breathing and a simple body-awareness check.
Reference: NHS: pelvic-floor muscle training
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A little knowledge.
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Optional, local reading history. It is separate from your Orrum app and is never a measure of technique or health.
Strength includes letting go.
Understand the difference between a gentle lift, a complete release, and doing more.
Reference: NIDDK: Kegel exercises
Recovery has its own rhythm.
Make room for comfort, individual guidance, and a return that suits your recovery.
Reference: NHS: your body after birth
Notice what actually changes.
Separate the habit you are building from the outcomes that matter to you.
Reference: NHS: non-surgical treatment for urinary incontinence
Know what the labels mean.
A simple guide to the bladder, ureters, urethra and the pelvic-floor region.
Reference: NIDDK: the urinary tract and how it works
Bring a useful question.
Prepare a few observations and questions for a pelvic-health appointment.
Reference: NHS: assessment of urinary incontinence
These guides provide general education and link to established health resources. Sources support the topics; they do not endorse Orrum or confirm that a particular routine fits you. Your own symptoms and individual clinical advice should guide your practice.