What is the Pelvic Floor Master Class?
This is more than a typical exercise program, it is a Masterclass for your pelvic floor.
Hi! I’m Jenny. I’m a Pelvic Floor Physiotherapist and an expert in women’s health. I have spent years developing an exercise protocol that I teach my patients to help them rehabilitate their pelvic floors and eliminate pelvic floor dysfunction. My patients have nicknamed this protocol, “The Baby to Barbell Method”, because no matter what reason you have pelvic floor dysfunction, we can get you back to doing even the most advanced of activities without dysfunction. I have put this protocol, along with all of the tips and tricks that I give my patients, into this 5 step Master Course. This program will help you restore and reclaim your pelvic floor with exercise, whether you are 2 weeks postpartum, 20 years postpartum, going through menopause, or experiencing dysfunction due to a medical reason, this program can get you back to doing whatever activities you used to do!
What does the program consist of?
The program contains 5 stages, each with one 15 minutes exercise program consisting of the exercises required to get your pelvic floor functioning optimally. The stages will progress you through the progression of rehabilitating your pelvic floor after having a baby; from stage 1 focusing on healing and realizing the pelvic floor, all the way to stage 5, which focuses on ensuring the pelvic floor is strong enough to support jumping, running, and whatever other exercises are are hoping to return to. The program is self-paced. You stay in the given stage and complete the 15 minute exercise program at least 4x/week until you are able to complete all of the exercises in that program properly. In pelvic floor strength training, is is all about quality of movement, that is, contracting the right muscles and only the right muscles, when you are supposed to. Therefore, it may take several week to even be able to complete each of the exercises properly. Therefore, each stage includes an education video. The education video will teach you about what you will be learning and practicing in the exercises in that particular stage. It will also teach you how to know if you are completing the exercise properly, and how to know exactly when you are ready to move on to the next stage.
What are the 5 stages of the program?
Stage 1: Pelvic Floor can move through range of motion. Learn to move pain free and reduce tone and irritation in the pelvis.
Stage 2: Pelvic Floor can be actively contracted. Start to strengthen the Pelvic Floor and engage the core muscles to increase general stability.
Stage 3: Pelvic Floor muscles can support basic daily function. Increase the strength of your pelvic floor to support you during everyday activities. Focus on core engagement and recruiting the right muscles to eliminate factors that can cause reduced stability, such as Diastasis Recti.
Stage 4: Pelvic floor muscles can support daily activity. Further increase dynamic pelvic floor strength for higher level of activity, such as squatting, lunging, and lifting without leaking or dysfunction.
Stage 5: Pelvic floor muscles can support high level activity. Increase pelvic floor strength to support the highest level of activity such as jumping, running, and sport specific activities.
Each stage of the program is self-paced and contains:
A 15-minute exercise video that is comprised exercises that targets the Pelvic Floor and ensures it moves properly to achieve the goals of that stage
A “how-to” video that teaches the main concepts of that stage, including how to complete the exercises properly
Advancement criteria that ensures you do not move on to the next stage until you have mastered the pelvic floor exercises of your current stage. Remember, progress is all about quality of pelvic floor movement.
EXPERT TIP: Many women try to strengthen their pelvic floor for years without any improvement. This is often because they are not completing good quality strengthening. It is all about quality, not quantity. That is why a key component of this program is teaching HOW to complete the exercises properly. This is also why the exercise programs are only 15 minutes. If the exercises are being performed at high quality, there is no need for hour-long programs!
Diagrams, graphics, tips, and tricks to support you through each stage of exercise.
Access to the program on multiple devices for 1 year.
What kind of issues can come from pelvic floor dysfunction?
The pelvic floor is a set of muscles that makes up the bottom of your pelvis and runs from the tailbone to the pubic bone. The muscles act as part of the core, stabilising and supporting all of the contents above it (from your muscles to your organs!). The pelvic floor muscles can be injured or stop functioning just as any other muscle in the body can. Trauma, increases in load and pressure inside the pelvis, and lifestyle changes can majorly affect the muscles (notice that all of these things happen when you have a baby?). Dysfunction of these muscles can cause incontinence, pelvic pain (including pain with intercourse), constipation, back and hip pain, and pelvic organ prolapse.
I have seen other post-partum programs with hundreds of hour-long exercise videos. Why are there only 5 stages and why are the exercise programs only 10-15 minutes?
This program is boiled down to the basic functional movements that a pelvic floor needs to do in order to function optimally. When you walk into a Pelvic Floor Physiotherapists office, you are not given hundreds of exercises. You are given only a few that very specifically target different areas of your pelvic floor. You are then told to practice those few, and are only given progressions to those exercises once you are able to execute them properly. Specificity, repetition, and quality of movement are some of the highest influencing principles when it comes to optimizing muscle performance. They are therefore the building blocks of this program. That is why the educational component is such a key factor in this program.
Many programs that go through hundreds of different exercises are actually just enabling you to practice hundreds of different ways of NOT engaging your pelvic floor properly. The methods taught in this program will NOT teach you “100 different exercises to get a 6 pack”, but it WILL teach you how to do those 100 different exercises without leaking. When you progress quickly through hundreds of different exercises, it can result in you continuously practicing (that is, without engaging the right muscles in the right way). You can think of this program as building back your pelvic floor as the foundation of your body. Not rehabilitating your pelvic floor after having a baby is like building a mansion on a crumbling foundation. You can have strong and beautiful walls (or a long and lean body), but with no foundation (pelvic floor), there are going to be some issues down the road…and some leaks
I have a POP (Pelvic Organ Prolapse), is it safe for me to do this program?
Studies have shown, and in fact, encouraged, women who suffer from a POP to engage to exercise, including pelvic floor strengthening.
So, do I just repeat the same exercise video until I move on to the next stage?
Yes! Repetition is key when it comes to improvement. Unfortunatley, many programs move on the next next bigger and better exercise, before first ensuring you can do the basics. Think of it this way, if you are trying to learn a new skill, you start with the basics and practice them until you get it right. Then, you add on slowly and surely. You never start with the most complicated version of the skill. Its the same with exercising the pelvic floor. In the post-partum stage, you can think of it as ”starting from zero”.
When can I start this program after giving brith?
Studies have shown that in the absence of complicated births, it is safe for a woman to engage to light exercise, including kegals, immediately after giving birth. That being said, you should ask your physician before beginning this program.
I had a baby over 30 years ago. Is it too late?
Absolutely not. Studies have shown that many women who experience pelvic floor dysfunction after childbirth can continue to have dysfunction for years (if not dealt with!). Though there are many contributing factors to long term pain and dysfunction, exercise programs that target the pelvic floor can still help.
When should I avoid this program?
We do not recommend this program if you are pregnant and have been advised to avoid exercise. We also do not recommend this program if you are medically unstable, including unstable and unmanaged bloodpressure, blood sugar, and cholesterol. We recommend consulting your physician before beginning this program, especially if you have never engaged in exercise before.
The above information is meant for general education purposes only. They do not constitute as medical advice or intervention.