The Course
If you've ever felt a twinge down there, or you're just curious about strengthening your nether regions, then you're looking at the right place. Our program dives deep into the anatomy and function of the pelvic floor, teaching you exercises that target these often overlooked muscles. Whether you've experienced changes from childbirth, are dealing with incontinence, or simply want to enhance core stability and sexual health, these exercises are your new best friend.
Think of this as your guide to gaining control and confidence from the inside out. We'll walk you through step-by-step techniques to not only strengthen but also to relax your pelvic floor, which is just as crucial. By the end of this course, you'll not only have a solid understanding, but you'll be able to apply these exercises in everyday life, improving your wellbeing and saying goodbye to any "oops" moments. And let's be honest, who doesn't want a little extra oomph in their pelvic power? đŸ™Œ
What you will learn
When I first put this program together, I was really focused on creating a comprehensive guide that was both accessible to beginners and substantial enough to offer real, tangible benefits. It's thrilling to be able to share it with you! The exercises you'll learn here have been methodically selected to not only enhance your understanding of your own body but to also strengthen and improve the function of your pelvic floor. This area is so crucial to overall wellbeing, and yet often overlooked. What’s great is how the lessons are structured—super easy to follow, yet packed with valuable techniques and information. You’ll find that as you progress, the course supports you with clear instructions, practical advice, and a well-organized journey towards improved physical health. By the end of this program, you’ll not only have a stronger pelvic floor but also the knowledge to maintain it, which is key for a myriad of life-enhancing benefits, such as improved bladder control, better posture, and even a boost in intimacy.
Curriculum
- Pelvic floor anatomy_ How to find your pelvic floor (1:44)
- Relationship between pelvic floor, respiratory diaphragm, core (Transversus Abdominus) and spinal stabilizers (multifidus) (1:12)
- Who is the pelvic floor program intended for_ How many reps should you do in a day_ Pelvic floor program may not be the answer for everyone (7:02)
- Introduction to Phase 1 exercises
- Complete Downloadable and Printable Guide for your program: Week 1
- Isolated pelvic floor muscle strengthening on your back_ 5 or 7 second hold. 10 or 13 second rest for static contractions X 10 repetitions_ phasic contractions X 10 repetitions (3:49)
- Isometric core activation on your back with a pelvic floor muscle co-contraction coordinated with exhalation X 10 repetitions (2:59)
- Core and pelvic floor muscle co-contraction with ball raise X 10 repetitions (2:04)
- Core and pelvic floor muscle co-contraction with hip fall outs X 10 repetitions (3:02)
- Isolated pelvic floor muscle strengthening on our back_ 7 or 10 second hold. 13 or 20 second rest for static contractions X 10 repetitions_ phasic contractions X 10 repetitions (1:11)
- Core and pelvic floor muscle co-contraction with straight leg raise X 10 repetitions (3:01)
- Lying on your side clamshells for glute activation X 10 repetitions on both sides (3:03)
- Bridges with loop band for glute activation X 10 repetitions (2:01)
- Pelvic Floor Exercises_ Improve strength with Core and Pelvic Floor Co-contraction (3:02)
- Isolated pelvic floor muscle strengthening in quadruped_ 5 or 7 second hold. 10 or 13 second rest for static contractions X 10 repetitions_ phasic contractions X 10 repetitions (5:43)
- Isolated pelvic floor muscle strengthening in sitting_ 5 or 7 second hold. 10 or 13 second rest for static contractions X 10 repetitions_ phasic contraction X 10 repetitions (6:34)
- Exercise ball forward roll in quadruped with core and pelvic floor muscle co-contraction X 10 repetitions (2:36)
- Bird dog exercise in quadruped with core and pelvic floor muscle co-contraction X 10 repetitions (2:46)
- Isolated pelvic floor muscle strengthening in sitting_ 5 or 7 second hold. 10 or 13 second rest for static contractions X 10 repetitions_ phasic contraction X 10 repetitions (6:34)
- Seated resisted hip internal and external rotations with exercise band X 10 repetitions both sides (4:33)
- Seated exercise ball press with core and pelvic floor muscle co-contraction X 10 repetitions (2:04)
- Isolated pelvic floor muscle strengthening in standing_ 5 or 7 second hold. 10 or 13 second relaxation for static contractions X 10 repetitions_ phasic contractions X 10 repetitions (3:38)
- 4-way resisted hip exercises in standing with exercise band X 10 repetitions on both sides (3:45)
- Sit to stand with core and pelvic floor muscle co-contraction (1:39)
- Sit to stand with exercise band progression with core and pelvic floor muscle co-contraction (1:45)
- Rows with exercise band and core and pelvic floor muscle co-contraction (1:40)
- Isolated pelvic floor muscle strengthening in standing_ 7 or 10 second hold. 13 or 20 second relaxation for static contractions X 10 repetitions_ phasic contractions X 10 repetitions (4:53)
- Pallof press with exercise band and core and pelvic floor muslce co-contraction (1:53)
- Wall push ups with core and pelvic floor muscle co-contraction (1:41)
- Chops with exercise band with core and pelvic floor muscle co-contraction (1:39)
- Reverse chops with exercise band with core and pelvic floor muscle co-contraction (1:29)
- Dribbling ball quickly for 1 minute to address phasic contractions (1:58)
- Throw and catch ball quickly against wall for 1 minute to address phasic contractions (2:45)
- Reverse chops with exercise band with core and pelvic floor muscle co-contraction (1:29)
- Squats with core and pelvic floor muscle co-contractions X 10 repetitions (2:41)
- Sumo squats with core and pelvic floor muscle co-contractions X 10 repetitions (1:32)
- Lateral lunges with core and pelvic floor muscle co-contraction X 10 repetitions (1:42)
- Reverse lunges with core and pelvic floor muscle co-contractions X 10 repetitions (2:08)
- Lateral lunges with core and pelvic floor muscle co-contraction X 10 repetitions (1:42)
- Squats with knee drive and core and pelvic floor muscle co-contractions X 10 repetitions (1:13)
- Monster walks upright and in mini-squat positions X 10 repetitions (2:08)
Your instructor
Since embarking on my journey as a Doctor of Physical Therapy in 2005, I have cultivated a wealth of experience across various prestigious institutions, from bustling high-profile hospitals to remote rehabilitation centers, including Alaska's leading orthopedic clinic. My professional path has been marked by a deep-seated commitment not only to clinical practice but also to pioneering management approaches that elevate patient care. My extensive background ensures that I bring a comprehensive, empathetic, and evidence-based perspective to the field of pelvic floor physical therapy.
What truly ignites my passion as an educator is the profound connection I form with each concept I teach. Having identified a pressing need for inclusive and accessible physical therapy education, I am dedicated to bridging this gap through effective, professionally guided exercise programs. My drive stems from a desire to empower individuals globally, sharing insights and fostering autonomy in their personal wellness journeys. Thus, I approach teaching with the same meticulous care I devote to my clinical practice, ensuring that every program I lead resonates with the needs of those striving for a healthier, more vibrant life.
Comprehensive
Mastering Total Pelvic Floor Health and Strength
Restorative
Revitalizing Your Core: The Healing Journey
Transformative
Redefining Your Wellness: A Holistic Approach