Description

Guided pelvic floor training, on your wrist.

Clinch runs your pelvic floor sets so you don't have to count in your head. Each rep is a guided squeeze and release, cued by vibration, so you can train with your wrist down and your attention somewhere else.

Pick a protocol and press start:

Mixed — 10 quick reps to train the fast reflex, then 3×10 five-second holds for endurance. The one to run daily.

Long holds — 3×10, five seconds on, five off. Straight endurance work.

Quick — 3×10 short flicks in about a minute, for when you've only got a moment.

While a set runs, a column fills as you squeeze and drains as you release, so a glance tells you where you are without reading a number. A short buzz starts each rep, a double buzz sends you into the release, and a longer pattern marks the end of a set. Pause, skip a rest, or bail out any time.

Reminders that fit your day. Set up to three daily nudges and put them at any hour and minute you like — hold to open the editor and scroll each field. When a reminder fires, the watch buzzes and opens straight to a start prompt. It all runs on the watch's own scheduler, so it works whether or not your phone is nearby.

Stays on your wrist. No account, no companion app, no data leaving the watch. Your protocol choice and reminder times are saved locally between sessions.


Controls

Menu: SELECT starts · UP changes protocol · DOWN opens reminders

During a set: SELECT pauses · DOWN skips a rest · UP or BACK returns to the menu

Reminders: UP/DOWN pick a slot · SELECT toggles it on/off · hold SELECT to set the time


***Medical Disclaimer***
Clinch is a training timer, not medical advice. Pelvic floor exercises are widely recommended, but roughly a third of people doing them from written instructions use the wrong muscles. If you're training for a specific symptom rather than general maintenance, it's worth seeing a pelvic floor physical therapist once to confirm your technique — it'll make every session here count for more.