Pelvic Floor Dysfunction can cause bladder leakage, hip, back, and/or pelvic pain, constipation and digestion issues, painful sex, core canister dysfunction and more. Pelvic floor muscles are situated within the pelvis, at the bottom. These muscles, like any others, need to have strength, mobility and coordination in order to function well.
While we don’t always know WHY our pelvic floor isn’t working optimally (common reasons include stress, pregnancies and postpartum, poor habits, UTIs, injury), we do know HOW we can improve pelvic floor health.
The first half of the program focuses purely on meeting, releasing, retraining, and reintegrating your pelvic floor into your life.
The second half of the program incorporates Physiyoga principles around other vital areas of the body that impact the health of your pelvic floor. Namely–the strength and mobility of your feet, pelvis, core, spine and even breath, are integral components to proper function of your pelvic floor. Explore these classes once you are comfortable with the first half.
Apply your pelvic floor retraining work as you do your core and hip exercises to develop strong, long-lasting change in the health of your pelvic floor, your overall fitness, and in your life.
Your first two weeks: do a combination of the release, breath and retraining classes.
(You can release and breathe the first week only.)
Your second week: release and breath and add the training.
(Stay there until you start to “get it” feel that you connect, control your pelvic floor and coordinate it with breath.)
Your third week: add the first flow class.
(You can do that class for one to two weeks. You can also add in release, breath or retain as much as you like during those weeks.)
Your third or fourth week: progress to the second flow class, continue to mix in the previous classes as needed.
(Ideally you are doing a total of 3-4 of the classes in one week by now)
Your fifth week: alternate doing the flow classes this week. Do each twice if you can.
Your sixth week: add in the other Physiyoga principle classes in order.
(Do one for a week or two. Continue to mix in the previous classes. You should be doing 3-4 classes from the program each week)
Your seventh through twelfth weeks: mix and match the pelvic floor focused classes with the Physiyoga principle classes. Each progressive week add in a new Physiyoga principle class.
For example: week 6: 2 pelvic floor classes + 3d breathing. week 7: 2 pelvic floor classes + 3d breathing + core quickie, week 8: 2 pelvic floor classes + core quickie + yogalates, and so on.
How do I know when to progress?