My routine is very similar to devilknight, VacExtender @5pounds, 30-40 minutes morning and evening.
I do SD or BTC hang (sometime I use rice sock) in the morning, while doing SD, I will inhale slowly by stomach, to feel more ligs stretch, and most of the time I can feel a little bit hurt (not pain) in my lower part stomach.
While for the evening session, I change direction every week, SD, OTL left/right and UTL left/right. When I kegel when I hang SD, a strong feeling at my base, by this way, I am hoping to strengthen the base muscle tissue and thus exlanrging my base since I have a very bad bat.
I personally prefer increasing the hanging time rather than the weight. But of course, if you are not using vac system, the limitation would be 20 minutes per set, and with vac system, time is not really a matter. I will only add the time whenever I feel less soreness.
As mentioned by Mr. Nine, do the manual stretch and duplicate the feeling. Hanging and stretching are basically the same thing.
Hope this help.
Starting Aug/06: BPEL 5.5", EG 4.3"
05/Feb/2007: BPEL 6.3", NBPEL 5.7", EG 4.9"