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Pelvic Floor 101
Six Week Pelvic Floor Workshop

This is a six week mat work course which is taught in person at various locations in East Lothian and Edinburgh.  The course includes a printable worksheets and online videos to compliment and support the six classes.

 

In this course you will learn how to correctly recruit and release your pelvic floor, dispel common myths that may be holding you back and learn what YOU need as an individual to maintain a healthy, functioning pelvic floor 

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So what does the challenge include?

 

  • Six weekly 50 minute classes each of which will be split between a movement class and a deep dive into a topic.

  • Weekly instructional videos to support the classes. 

  • Printable manual with plenty of photos and diagrams to compliment the weekly topics.

  • A simple weekly homework assignment designed to develop awareness and improve function of the pelvic floor.

  • Get a sneak peak of all my full Online "FabOver40" program.

So Whats the Game Plan?
There is more to a healthy pelvic floor than just kegels.  While this course won't be going through all aspects of pelvic floor function, we can go through the basics to give you a really good understanding of the basics as well as the knowledge to spot if you need to ask for more help and who and where to go to to get that help.  So this is what we will cover. 

Week One

Just Breath! -  In week one we will look at the anatomy of the pelvic floor and Diaphragmatic breathing.

  • Why breathing and posture are important for pelvic floor function.

  • How to use diaphragmatic breathing to improve your pelvic floor awareness and function.

  • Other breathing patterns and how they can affect intra-abdominal pressure and pelvic floor function.

  • Dispelling the myths about pelvic floor function

Week Two

Find it, Work it!...  A third of women don't know where their pelvic floor is and a third bear-down when they try to engage.  In this session we will set you straight so you can find your pelvic floor and work it correctly, this includes...

  • Where is the pelvic floor.

  • How it functions.

  • Why posture is important​

  • How to build awareness of your pelvic floor.

  • How to correctly engage and release it.

  • Common cheats and how they can negatively affect pelvic floor function.

Move, Release & Relax!.... I see an increasing number of women who have issues with pelvic floor function because they have an overactive pelvic floor so in week three we will look at...

  • Why it is so important to be able to relax and release the pelvic floor.

  • How to relax and release your pelvic floor.

  • Simple exercises that help to keep your hips, lower back, spine and feet mobile too.

Week Three

Postural Alignment and the Core ....  The pelvic floor doesn't work alone.  In this session we will be looking at how postural alignment affects how the pelvic floor functions.  We will look at our own posture and at strategies that can support us individually.  We will also look at the often forgotten muscle groups that work with the abdominals and pelvic floor to create "Core Stability" and how to train these muscle groups to keep them strong and mobile.

Week Four

Fast Twitch, Slow Twitch & the 10-10-3.... Today we will look at the differnt types of muscle within the pelvic floor and how to train each type to best effect.  This is the basis of the 10-10-3 protocol.    Research shows that women who consistently practice the 10-10-3 see an improvement or complete resolution of incontinence symptoms (and yes that includes those "Oops Moments" and "Sneeze Pees") within 6 to 12 weeks.  This is why NICE recommends this for all  women.  We will also cover the "knack manoeuvre" which is a simple technique which gives you and extra layer of support for those "Sneeze Pee's".  We will also look at when this strategy may not be appropriate and how to modify this to suit your own needs.

Week Five

Pull it together.... Today we will celebrate our wins and look at how to use this course to put together a daily routine to support your pelvic floor for life as well as how to integrate your knowledge to your lifestyle and activities. 

 

We will also look at some pelvic health Red Flags and where to go for help ​

  • "Pelvic Flaws" What can go wrong with the pelvic floor?

  • When to ask for help?

  • Who should I go to for help?

  • What to expect in a women's health physiotherapy appointment or initial assessment.

Week Six

WHAT WOMEN SAY ABOUT FIONA 

D.E. East Lothian

Before the Adore Your Pelvic Floor Course I just felt broken and ashamed.  I'm finally starting to feel in control again.

G.T. Edinburgh 

After 20 years of minor incontinence I had just accepted that this was my lot.  After one term of women's health classes with Fiona I no longer plan my life around staying close to the loo and am loving it.

V.B. Edinburgh

My prolapse symptoms are not only improved, I have taken up running again.

Who Is Fiona Carter?

Hi I'm Fiona,  I have been working in the health and fitness industry for over 30 years.  During that time I have had many roles... Sports massage therapist, Personal trainer, CHEK Practitioner, Pilates teacher.... I have taught Pilates, Kettlebells, TRX, Gyrokinesis, Aerial Yoga amongst other things but I have always been drawn to rehabilitation as It was a spinal injury when I was seven that first sparked my interest in movement, biomechanics and rehabilitation.

 

In 2009 I had a second accident the impact of this accident shunted my spinal cord up into my brainstem and caused my uterus to prolapse and left me with chronic pudendal neuralgia.  I'm obviously cutting a long story short but as a result I am now and Adore Your Pelvic Floor Coach and specialise in pelvic floor function, incontinence, pelvic organ prolapse and chronic pelvic pain. 

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This course offers an alternative to training with me One-2-One and covers all the essentials of pelvic floor function.

6 Week Pelvic Floor Course 

Your privacy is important to me and your Information will never be shared.

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