Pelvic Floor Weakness Program
Pelvic Floor Weakness, Stress Incontinence, Frequency & Urgency
“Only when I laugh”
10-12 Week Pelvic Health Online Course – £50
If you suffer from stress incontinence (leakage of urine, wind or stool), Urgency (when you need to go and you just can’t hold on), Frequency (needing to go to the loo more often than normal especially through the night), or a little bit of everything you may need to strengthen your pelvic floor muscles and learn some new bladder habits.
You will learn how to contract and relax the pelvic floor muscles correctly, how to sit and stand well to improve the way the pelvic floor works. How to use the breath to strengthen the pelvic floor muscles and how to strengthen the hips, buttocks and tummy muscles to support the pelvic floor in everyday life.
Each week will include daily homework for you to do between sessions and a pelvic floor friendly Pilates class from week 3.
If you are unable to feel a pelvic floor contraction and relaxation it may be that your pelvic floor is over-active or in spasm and this course is not appropriate for you. If you are experiencing pelvic pain, irregular bleeding or discharge please see your GP before joining this program. If you are not sure if this program is appropriate for you please get in touch.
On week one you will need a pen and paper and somewhere comfortable to lie down. Please wear loose comfortable clothing. I suggest that you invest in a Pelvic Educator to help you do the exercises correctly.
For week 3 you will need a medium strength resistance band.
The course consists of 6 units, each with a 50 to 60 minute video and homework. In addition there is a video on hypopressive breathing. Ideally the course will be completed in 10-12 weeks but you will have access to it for 6 months.
Week 1. The ins and outs of the pelvic floor
- Where is it, what does it do and why has it gone wrong?
- How to do a correct pelvic floor muscle contraction and more importantly how to check that you are doing it correctly.
- Lateral breathing
- Hip exercises to support your pelvic floor
- How to complete your bladder diary
Week 2. Don’t stop me now!
- Tips to help defer urgency
- Healthy bladder habits
- Combining the breath with pelvic floor contraction
- Leak-proof coughing
- Incorporating pelvic floor exercises into movement
Week 3. I stand corrected
- Posture and the pelvic floor
- Incorporating breathing, movement and pelvic floor exercises
- Introduction to the Hypopressive technique
- Pelvic floor friendly Pilates exercises
Week 4. Take my breath away
- Hypopressive breathing
- Standing pelvic floor work with exercise involving weight transfer, balance and breathing techniques
- Exercises and distraction techniques to help with Urgency and Frequency
- Pelvic floor friendly Pilates exercises
Week 5. Keeping it Real
- Living life with a strong pelvic floor
- Functional activities to help you stay strong inside and out
- Pilates for Pelvic Health
Week 6. You are on your own now
- Daily maintenance plan
- 20 minute exercise program to keep
“Having suffered from pelvic floor weakness and latterly, prolapse, for more years than I care to remember, and, with previous medical and physio advice providing little improvement, I must admit I embarked on the 6 week Pelvic Health Course with a degree of scepticism.
As an ardent Pilates student of Tracey Gjertsen I should have realised that Tracey thoroughly researches and refines all that she offers her students and that this course would be of the same high quality. I was not disappointed and the improvement in my pelvic health after just six weeks is impressive and really confidence boosting. What is so different about this course?
With her usual combination of wit, humour, challenge and expert knowledge, Tracey taught us, with clear illustrations, the structure and functions of the pelvic floor and how and why things can go wrong. Discussion, carefully designed challenging yet achievable exercises, combined with weekly homework, provided the right degree of understanding and motivation to make a huge difference. I am now looking forward to further embedding all I have learned and benefited from with a 6 weekly homework plan and one hour refresher session that complements the course.
Thank you, Tracey. I have achieved so much!”