Get started with Ins&Outs
Looking for help setting up your Ins&Outs? You came to the right place. Follow the steps below and make setup a breeze.
Download the Ins&Outs app
The app is available on phones that support Bluetooth Low Energy. iPhones must have iOS7 or above. Android phones must have version 4.3 or newer.
In the box
Ins&Outs
Device for your biofeedback exercises
Charging pad
Charges your Ins&Outs
USB-C cable
Connects the charging pad to a USB power supply for charging
Charging
Place Ins&Outs on the charging pad. Ensure the base is at the centre of the pad and there is nothing between the pad and Ins&Outs.
Use the cable provided to connect the pad to a USB power source, such as your computer or phone plug.
The pad will light up green when charging. The light will turn off once Ins&Outs is fully charged. An internal light inside Ins&Outs will glow red when charging.
You can check Ins&Outs battery in the app settings under Training & Device Setup.
Step 1. Connect Ins&Outs to your phone
Switch on Bluetooth in your phone settings. Log into the Ins&Outs app and go into “Bum Training”.
The app will start searching for your device. Select your device and you are ready to go!
Step 2. Exercise position
Most people prefer to exercise lying on their side. Simply lie to one side with your knees up at waist height. Hold your phone in front of you or place it on a stand. You can also exercise in the squatted position to better stimulate going to the toilet.
Step 3. Inserting Ins&Outs
Wipe down Ins&Outs with a household disinfectant before use. You can place a condom cover over the Ins&Outs probe for an easy clean up after use.
Use some water-based lubricant for a comfortable insertion. The probe goes inside your anus and the base remains outside. Be sure to fully insert the probe. The bottome of the probe should align with your anal sphincter muscle.
How to exercise?
Bowel motion requires coordination between the anal sphincter (1.), a power ring of muscles at your anus, and rectal cavity pressure (2.). When healthy, abdominal muscles contract to increase rectal pressure while the anal sphincter contract or relax to control passage of poo.
Ins&Outs lets you visually see how your anorectal muscles are working during training. This information is essential for biofeedback and healthy bowel control.
Your healthcare provider will guide you on what types of exercises you should perform for your condition.
Training
When training, remember to:
Keep your stomach, buttocks and thighs relaxed and don’t hold your breath
Take deep breaths to relax
The Ins&Outs app provides more guidance during your workouts. Yellow circles show you your rectal pressure and anal sphincter pressure in real-time. The harder you squeeze the smaller the circles get! Your healthcare provider may like to set training targets in the form of solid yellow rings, try to match your pressures to these during exercises.
Customise exercises
Ins&Outs offers four biofeedback exercises. We recommend you work with your healthcare provider to customise your workout and personal targets to best address your condition.
1. Resting
Shows your anal sphincter tone at rest.
2. Quick squeeze
Quick squeeze lets you demonstrate your anal sphincter strength. Train to strength muscle tone.
3. Squeeze and hold
Squeeze and hold shows you how long your anal sphincter can maintain a squeeze. Train to develop muscle endurance.
4. Push
Push stimulates a bowel motion, showing the simultaneous increase in rectal pressure while the anal sphincter relaxes. Train to develop coordinated bowel motion.
You can access the exercise customisation menu in Setting and the Training & Device Setup tab. You can select which exercises to perform during your training session, number of and duration of each attempt, and pressure targets.
Daily Diary
You can use the Ins&Outs app to keep a track of your daily diet, bowel motions, fluids and mood. These are important factors in biofeedback therapy and can effect stool consistency and symptoms.
To view your diary entries go into Settings to view your progress.
Share you progress
Ins&Outs enables you to share your diary entries and training progress with your health provider. This helps you get the most out of your biofeedback therapy and information to review in follow-up meetings.
To share your diary and training data with your health provider go into Settings and Update My Profile. Enter the health providers’ email.
Your health provider will be able to log into Ins&Outs Report Hub and view your progress. Note that most times the data is updated instantly, in some instances allow 1 – 2 hours for the information to appear in Ins&Outs Report Hub.
FAQs
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Ins&Outs can be used by anyone, however we recommend that you speak with a healthcare provider about your symptoms and if anorectal biofeedback would be suitable.
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You can download and use the app to track your bowel movements and diet for free. The device is needed for biofeedback training.
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Clean Ins&Outs before and after every use with disinfectant wipes. If you are using a condom cover, remove the condom after use and wipe down as usual.
It is important Ins&Outs is completely dry before placing on the charging pad.
Don’t
Wash Ins&Outs in boiling water
Use harsh chemicals such as bleach
Microwave
Clean Ins&Outs in a washing machine or dishwasher
Leave Ins&Outs trapped under anything
Use Ins&Outs in the bath or while showering
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When Ins&Outs is placed on the charging pad, a ring of green light should appear on the pad to indicate charging. If this does not occur,
Try flipping Ins&Outs around and replace on charging pad
Make sure Ins&Outs base is centred on the charging pad
Make sure charging pad is connected to an active USB power source (computer, adaptor)
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It may take the app several minutes to search and identify Ins&Outs. If still cannot connect,
Make sure Bluetooth is on on your smartphone
Ins&Outs is fully charged and close to your phone
Check you have the latest versions of your phone operating system installed (Apple iOS or Android)
Restart your phone
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It is normal that you will be able to feel Ins&Outs inside, but it should not feel uncomfortable. If you need help with insertion, try using water-based lubricant.
We recommend changing position when using Ins&Outs. Lying on your left or right side or squatting, to see which works best for you.
If you experience pain or discomfort during insertion or workout please stop immediately and seek advice from your health professional.