Hi everyone! I wanted to tell you about the online program I created to help you work on your pelvic floor muscle exercises (a.k.a. Kegels); making sure those exercises get done!

I know it’s not always easy doing your ‘deep core’ (Kegel) exercises as they can be more of a mental workout in the beginning. You have to first ‘feel’ these muscles moving and then allow your body to learn how they move when you breathe in and out. Then, you have to figure out how to make this such a habit, that you start to automatically include them with the things you do throughout your day as well as when you are doing your exercise.

Then, Covid hits! We aren’t going out as much nor are we readily heading to the gym like we used to. Doing your exercise at home is good, but sometimes watching a little video and following along makes it great!

Who is this program for?

Women who know they need to strengthen their pelvic floor muscles. How do you know that?

You saw me or another health care practitioner and know that you have a weakened pelvic floor

You might be leaking when running, jumping, sneezing, coughing, laughing, etc.

You may have a decreased sensation within your pelvic floor

You have been diagnosed with a pelvic organ prolapse

You want to do your exercises and having something to follow along to would be a great fit!

Who is this program not for?

Women who know their pelvic floor muscles are overactive and need to do release work instead (that will be the next program I create). How do you know that?

You saw me or another health care practitioner and know that your pelvic floor is over active

You might be experiencing pain within your pelvic floor

You feel the urge to empty your bladder every 30 minutes or so (this implies an overactive pelvic floor and release work might be needed)

What do you get with this program?

You get lots! The first few videos go over finding your better postures and how to access your deep core muscles. Then, it gets into the good stuff!

It takes 8-12 weeks of consistent strengthening for the pelvic floor and this involves doing different types of contractions (as the pelvic floor has different types of muscle fibers which act differetnly). So, I created this program to go for 8 weeks. Every day you get up, press the button and follow along to your 10 minute deep core section and then your 10 minute ‘blended exercise’ section.

In the first video you follow along with me as we do our deep core muscle exercises. In the 2nd video you click on, you follow along with me as we go through 10 familiar exercises using your pelvic floor and deep core muscles! This makes it super easy…just click, follow along and then get on with your day.

If you aren’t completely familiar with all the exercises, don’t worry because there is a section that demonstrates each one.

And, to top it all off, there are forms to keep you on track. You can use the goal form so you can ‘see’ the progress you are making. And the exercise forms are there for you to tick off each day you do them. Don’t worry if you don’t have a printer or would prefer to not print them out because they are tickable right online.

This program will:

keep you on track

allow you to do these exercises in the comfort of your own home

help you strengthen your pelvic floor and deep core muscles

And, if you have any questions along the way, you know where I am. Just send me an email and I’ll help you out.

Through December, I’m offering the 8 week program for 49 bucks! It does go up a bit in the new year. You can even grab it now but start it anytime you are ready as you will have access to it forever!

Here is the link:

https://lp.activepelvicfloor.com/pelvic-floor-rebuild-program/

If you have any questions, please let me know. cathy@cathywatsonphysio.ca

Lets go into 2021 with a strong pelvic floor!