COMPLETE Pelvic Floor Physical Therapy Exercise Program
- Description
- Curriculum
- FAQ
- Reviews
Let Dr. Alona Stein, certified Pelvic Rehabilitation Practitioner through the Herman & Wallace Pelvic Rehabilitation Institute, guide you through a 3-phase program to help strengthen your pelvic floor from the comfort of your home.
She will also address core and glutes, two muscle groups that work together with the pelvic floor for stabilization. This program is safe for both men and women.
This program is safe for both men and women.
You are professionally guided through the program by a trained and experienced professional thru a series of videos and pdfs providing step-by-step instructions guiding you thru each day of the program.
All phases of the program can be done at home and are safe for both men and women.
A questionnaire provides an objective method to track your progress.
Unlimited 24/7 access. No appointments. No waiting rooms. No travel.
Our program can help you with the following:
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Difficulty urinating or having bowel movements
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Feeling like your bowel movements are not complete
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Leakage of urine or feces
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Frequently feeling the need to use the bathroom
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Feeling like you need to force out urine or feces
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Stopping and starting in the middle of urinating
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Long-term constipation
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Needing to change positions to get out a bowel movement
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Painful Urination
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Unexplained lower back pain
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Unexplained pain in your genitals, anus, or lower abdomen (pelvic region)
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.
With gratitude,
Dr. Alona Stein
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1IntroductionVideo lesson
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2Welcome to your Pelvic Floor Program, we are excited to have you!Text lesson
Prepare to embark on a journey towards strengthening and improving the health of your pelvic floor with our specialized exercise program. This program is designed to help individuals of all ages and backgrounds who are experiencing pelvic floor dysfunction, such as urinary incontinence, pelvic pain, and pelvic organ prolapse. Through a series of targeted exercises and techniques, you will learn how to properly engage and strengthen your pelvic floor muscles to promote better bladder control and overall pelvic health.
Throughout this program, you will be guided by experienced physical therapists who specialize in pelvic floor rehabilitation. They will provide you with personalized support and feedback to ensure you are performing each exercise correctly and effectively. In addition to strengthening your pelvic floor muscles, you will also learn relaxation techniques and strategies to help alleviate any tension or pain you may be experiencing in your pelvic region. By the end of this program, you will have a better understanding of your pelvic floor muscles and how to properly care for them through regular exercise and self-care practices.
Key Lesson Concepts:
Learn how to engage and strengthen your pelvic floor muscles
Receive personalized guidance and feedback from experienced physical therapists
Understand relaxation techniques to alleviate tension and pain in the pelvic region
Lesson Summary
Embark on a journey to strengthen and improve your pelvic floor health through a specialized exercise program designed to help individuals experiencing pelvic floor dysfunction.
Targeted exercises and techniques will teach you how to engage and strengthen pelvic floor muscles, promoting better bladder control and overall pelvic health.
Guidance from experienced physical therapists specialized in pelvic floor rehabilitation ensures correct and effective exercise performance.
Relaxation techniques will be taught to alleviate tension and pain in the pelvic region.
By the end of the program, you will have a better understanding of pelvic floor muscles and how to care for them with exercises and self-care practices.
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3Learn how to track and monitor your progress hereVideo lesson
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4Learn about this amazing tracking tool to be used throughout your programText lesson
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5Download this document to take your Self Assessment QuestionnaireText lesson
This self assessment is used frequently in professional physical therapy practice to measure your status and progress with an exercise program.
You will complete the form in one of the three columns associated with your symptoms. Determine which of the following categories you fall into and complete that column to attain your score:
1) Bladder or Urine problems
2) Bowel or Rectal problems
3) Vagina, Pelvis or Penis problems
Click on the link below to complete the column that pertains to you. Do not worry about your first score, what you'd like to see is that your score is trending DOWNWARDS.
Today, we will explore the self-assessment tool commonly utilized in professional physical therapy practices. This tool serves as a valuable instrument for tracking progress and improvements in your pelvic floor health. By regularly assessing yourself using this tool, you can visualize your gains and positive outcomes over time. This self-assessment allows you to have a tangible measure of your pelvic health journey, offering motivation and encouragement as you see tangible evidence of your hard work paying off.
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17Introduction to Phase 1 exercisesText lesson
Phase 1 of the Pelvic Floor Physical Therapy Exercise Program focuses on building a strong foundation for pelvic floor health. These exercises are designed to help improve coordination, strength, and control of the pelvic floor muscles. By mastering the Phase 1 exercises, patients can progress to more advanced stages of the program and experience improved bladder and bowel control, as well as better overall pelvic health.
During Phase 1, patients will learn how to correctly engage their pelvic floor muscles through various exercises such as Kegels, pelvic tilts, and bridges. These exercises help to strengthen the muscles that support the pelvic organs and improve overall stability in the pelvic region. It is important for patients to perform these exercises consistently and with proper form in order to see optimal results. Patients will also learn important breathing techniques that can enhance the effectiveness of the exercises and help to relax the pelvic floor muscles.
Key Lesson Concepts:
Phase 1 focuses on building a strong foundation for pelvic floor health
Exercises include Kegels, pelvic tilts, and bridges to strengthen pelvic floor muscles
Proper form and consistency are key for optimal results
Breathing techniques are taught to enhance exercise effectiveness
Lesson Summary
Phase 1 of the Pelvic Floor Physical Therapy Exercise Program is aimed at laying a strong foundation for pelvic floor health. The exercises in this phase target improving coordination, strength, and control of the pelvic floor muscles to enhance overall pelvic health and function. By mastering the Phase 1 exercises, patients can progress to more advanced stages of the program and benefit from improved bladder and bowel control.
Exercises in Phase 1: Kegels, pelvic tilts, and bridges
Focus: Strengthening muscles supporting pelvic organs and enhancing stability in the pelvic region
Consistent Performance: Importance of performing exercises consistently and with proper form for optimal results
Breathing Techniques: Learning essential breathing techniques to boost exercise effectiveness and promote relaxation of the pelvic floor muscles
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18Complete Downloadable and Printable Guide for your program: Week 1Text lesson
Just in case you haven't yet downloaded this to your device or printed out, we have attached here again.
This is the only guide you will need to successfully follow your 12-week Pelvic Floor Physical Therapy Exercise Program.
We will no longer share for the remainder of your program.
This guide is yours to keep for life!
Welcome to Week 1 of your 12-week pelvic floor physical therapy exercise program! This week is all about building a strong foundation for the rest of your journey. We will start by focusing on simple yet effective exercises to help you understand and engage your pelvic floor muscles. One key exercise for this week is the Kegel exercise, where you contract and lift your pelvic floor muscles as if you are stopping the flow of urine. It's essential to practice this exercise correctly to maximize its benefits and avoid any potential injuries. Remember, consistency is key, so aim to incorporate these exercises into your daily routine.
In addition to the Kegel exercise, we will also work on breathing techniques that can support and enhance the effectiveness of your pelvic floor exercises. Proper breathing can help you relax your pelvic floor muscles and improve their coordination. One simple technique to try is diaphragmatic breathing, where you focus on breathing deeply into your diaphragm instead of shallow chest breathing. By incorporating proper breathing techniques into your exercises, you can optimize the benefits for your pelvic floor muscles and overall well-being.
As you progress through Week 1, remember to listen to your body and pay attention to any signs of discomfort or strain. It's normal to feel a bit challenged as you start a new exercise routine, but it's crucial to differentiate between productive discomfort and pain. If you experience any pain or have concerns about your exercises, don't hesitate to reach out to your pelvic floor physical therapist for guidance and support. Your journey to a stronger and healthier pelvic floor starts with Week 1, so stay motivated and committed to your exercises for the best results!
Lesson Summary
The text introduces a 12-week Pelvic Floor Physical Therapy Exercise Program designed to challenge fast twitch fibers in the pelvic floor muscles. Here is an overview:
The program starts with exercises focusing on jumping and tapping a small step, doing jumping jacks, and engaging in fast twitch contractions when experiencing leaking urine or pelvis heaviness.
Participants are instructed to keep pelvic floor muscles relaxed during exercises but employ fast twitch contractions if necessary.
Weeks 1 to 6 entail specific exercises to strengthen pelvic floor muscles, breathing techniques, and stretches.
Consistent practice, proper form, and listening to the body are emphasized to prevent injury.
Specific exercises for strengthening the pelvic floor muscles include:
Phasic contractions.
Isolated muscle strengthening in standing positions.
Seated exercises with resistance bands.
Exercises combining core and pelvic floor muscle co-contraction.
Each exercise includes details on repetitions, body positioning, and breathing techniques, with sets to be performed once daily. Additional activities like dribbling a ball and jogging in place target fast twitch fibers in the pelvic floor muscles.
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19Isolated pelvic floor muscle strengthening on your backVideo lesson
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20Isometric core activation on your back with a pelvic floor muscle co-contractionVideo lesson
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21Core and pelvic floor muscle co-contraction with ball raise X 10 repetitionsVideo lesson
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22Core and pelvic floor muscle co-contraction with hip fall outs X 10 repetitionsVideo lesson
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31Isolated pelvic floor muscle strengthening on our back_ 7 or 10 second holdVideo lesson
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32Core and pelvic floor muscle co-contraction with straight leg raise X 10 repsVideo lesson
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33Lying on your side clamshells for glute activation X 10 repetitions on both sideVideo lesson
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34Bridges with loop band for glute activation X 10 repetitionsVideo lesson
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35Pelvic Floor Exercises_ Improve strength with Core and Pelvic Floor Co-contractVideo lesson
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37Isolated pelvic floor muscle strengthening in quadruped_ 5 or 7 second holdVideo lesson
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38Isolated pelvic floor muscle strengthening in sitting_ 5 or 7 second hold. 10 orVideo lesson
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39Exercise ball forward roll in quadruped with core and pelvic floor muscleVideo lesson
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40Bird dog exercise in quadruped with core and pelvic floor muscle co-contractionVideo lesson
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44Isolated pelvic floor muscle strengthening in standing_ 5 or 7 second holdVideo lesson
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454-way resisted hip exercises in standing with exercise band X 10 repetitionsVideo lesson
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46Sit to stand with core and pelvic floor muscle co-contractionVideo lesson
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47Sit to stand with exercise band progression with core and pelvic floor muscleVideo lesson
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48Rows with exercise band and core and pelvic floor muscle co-contractionVideo lesson
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49Isolated pelvic floor muscle strengthening in standing_ 7 or 10 second hold.Video lesson
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50Pallof press with exercise band and core and pelvic floor muslce co-contractionVideo lesson
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51Wall push ups with core and pelvic floor muscle co-contractionVideo lesson
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53Chops with exercise band with core and pelvic floor muscle co-contractionVideo lesson
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54Reverse chops with exercise band with core and pelvic floor muscle co-contractVideo lesson
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55Dribbling ball quickly for 1 minute to address phasic contractionsVideo lesson
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56Throw and catch ball quickly against wall for 1 minute to address phasic workVideo lesson
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57Reverse chops with exercise band with core and pelvic floor muscle co-contractVideo lesson
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58Squats with core and pelvic floor muscle co-contractions X 10 repetitionsVideo lesson
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59Sumo squats with core and pelvic floor muscle co-contractions X 10 repetitionsVideo lesson
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60Lateral lunges with core and pelvic floor muscle co-contraction X 10 repetitionsVideo lesson
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61Reverse lunges with core and pelvic floor muscle co-contractions X 10 repetitionVideo lesson
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62Lateral lunges with core and pelvic floor muscle co-contraction X 10 repetitionsVideo lesson
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63Squats with knee drive and core and pelvic floor muscle co-contractions X 10 repVideo lesson
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64Monster walks upright and in mini-squat positions X 10 repetitionsVideo lesson

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