A little word from Caitlin
What is your baseline Pelvic Floor function? Quiz
What you'll gain at the end of this course
Document your baseline function here
Disclaimer
What is the Pelvic Floor and How do I exercise it?
What is Pelvic Floor Dysfunction? And what can you do about it?
What to do if you aren't sure if you are doing it right?
How to do this program and get results
Week 1 and 2
Week 3 and 4
Week 5 and 6
Week 7 and 8
Week 9 and 10
Week 11 and 12
Bladder Tips
Bowel Tips
Lets reassess your Pelvic Floor function! Quiz
Document your new pelvic floor function here
Feedback/ Testimonial
Frequently Asked Questions
You don't need to do pelvic floor exercises all day everyday to get results. You'll only need 12-14 minutes 4 times a week. On completion of this course you will
Be able to locate, squeeze and strengthen your pelvic floor in your own home using evidence based strategies
Understand what Pelvic Floor Muscle Dysfunction is and how it is treated
Evaluate and score all 4 areas of Female Pelvic Floor Muscle Dysfunction in your own body and measure this over time with treatment
Know what healthy bladder and bowel habits for your body look like
Feel less anxious about what your symptoms mean, feel in control of your pelvic floor and feel more confident in your body
Return to sport or the gym, without being held back by fear of leaking urine or worsening prolapse symptoms
A lot of loving has gone into this course, I'm confident you'll find this resource as useful and as lifechanging as it has been for many of my clients
Be guided through using a gold standard pelvic floor assessment tool to help better identify how your pelvic floor may or may not be impacting areas of your pelvic health (bladder, bowel, prolapse and sexual function)
A video exercise series where you can work alongside one of our team members, Liv, as she progresses through a graded and progressive pelvic floor exercise program. Each workout contains a warm up, pelvic floor exercises, an accessory muscle strength exercise and mobility/stretches
A short video lecture series that will cover questions like: What is average bladder capacity? How many times is normal to wee in the day and night? How often should you poo for optimal pelvic floor function? Plus 4 do's and don'ts for weeing and pooing if you have pelvic floor issues.
Free of the fear of bladder leaks and prolapse
A pilates ball, a medium exercise ball, a small step/block and large step/block are used during this 12 week program. If you have none of these you can use a pillow or soccer ball, the bottom step of a staircase and a dining chair (it's not a deal breaker and won't jeopardise your results!)
Yes. Pelvic floor muscle training is part of the first line of management for pelvic organ prolapse.
Yes. This program is designed to target pelvic floor coordination (including how to relax and lengthen) and also involves thoracic and pelvic mobility.
The advice and education, including information on how to find and activate your pelvic floor is extremely beneficial and useful if you are pregnant. However the exercise program does not include pregnancy modifications. We would recommend saving the 12 week program for after you have delivered your baby.
I always tell my clients that they should spend the first few weeks bonding with their baby, recovering from birth and learning to reconnect with their breath and pelvic floor. I would prioritise walking, getting outside, deep breathing and upper back stretches. If you are keen to start reconnecting with your core and pelvic floor the program can be started from 2 weeks post birth (vaginal or C-section). If you had a traumatic birth, are in pain, aren't sure if the exercise is right for you it is so important to discuss this with a health professional. And I would advise all women planning to start this program prior to 6 weeks post birth to discuss starting pelvic floor exercise with their OB, GP or ward physio
You will get 365 days of course access. Each workout comes with an exercise sheet that can be downloaded and saved. This means you will have lifetime access to the 12 week program and can revisit pelvic floor training if your symptoms worsen or relapse in the future.
