You heard that looking after your pelvic floor is important but you are not sure where to start?

 

introducing!

This is one of the topics that is still taboo but the longer we stay quiet about it, the longer we suffer in silence and get no help. This is a judgement-free, safe community where I will guide you on how to start creating a stronger, healthier pelvic floor and take charge of your wellbeing!

Does it sound familiar?

You steer clear of some activities because you’re afraid of accidentally wetting yourself.

Sex is uncomfortable or painful in your pelvic area, making you avoid intimacy with your partner.

You leak urine when you cough, sneeze, laugh, or run.

Sometimes you don’t make it to the toilet in time.

You are passing gas (from either end) when you bend over or lift things.

You often suffer from constipation.


 

But deep down you want:

Worry-free activities – without fear of accidental leakage.

Enjoying a lifestyle free from restrictions.

Pain-free and comfortable intimate moments with your partner, making your bond stronger and more fulfilling.

Better life quality –  to be able to laugh, run, cough, and sneeze without worries.

Control over toilet habits.

Learn and understand more about pelvic floor health and take control of your well – being.

 

We all have pelvic floor muscle and we can’t replace it.

One in four women aged 20 and above deal with pelvic floor issues like leaking urine.

It’s not just a problem for moms or older women; it affects women of all ages. It’s something every woman should be aware of.

  Doing pelvic floor exercises will pay off in the future even if you don’t have or plan to  have kids.

 I was shocked when I read that it takes women 7 years to ask for help with pelvic floor dysfunction.

  It’s time to change this statistic.

  Let’s start today!

 

Who am I to teach this?

For many years I thought that pelvic floor exercises are for pregnant women or those who had babies until I learnt that a normal number of peeing is 5 – 7 times per day and realised that I would reach that number before 11 am on most days…

I believed that doing more tightening exercises will help but I didn’t realise that my muscles were not able to completely relax to fully empty my bladder and that’s why I needed the trip to the toilet every half an hour.

I remember hearing as a kid before leaving the house, kindergarten or school ”go pee, there will be no toilet later” and being very nervous trying to squeeze at least a few drops.

These situations made me hypersensitive to my bladder and my pelvic floor was not trained to hold a heavier bladder. It was making me anxious. I couldn’t stop thinking about the toilet the moment I left the house and I knew the locations of all the toilets in my area.

  • I am really glad I learnt that it wasn’t normal because I know now it would only get worse with age.

  • At some point I envied people who proudly say they go to the toilet twice daily. I stopped being jealous when I learnt that this extreme was not good either as this can overstretch the bladder and lead to a leaking bladder later in life.

  • Like all the other muscles the pelvic floor should be able to contract and relax and it should have a good range of motion.

  • Not being able to relax the pelvic floor completely may lead to bloating, constipation or even low back pain.

What is included:

Day 1: Understanding Your Pelvic Floor so you can take control of your health and prevent future issues

On Day 1 we dive into the basics of the pelvic floor and its functions. Challenge the common belief that solving pelvic floor issues is just about doing more exercises—it’s more nuanced than that, and we’ll explore why.

Day 2: Getting to Know Your Body so you can feel empowered to make informed decisions about your health

Many of us have heard that pelvic floor is easy to do and to squeeze the muscles when we wait for the green light, are at a boring meeting or wait for the kettle to boil.
Although it can be true when we are experienced, at the beginning of our journey we need time and privacy to get in touch with this vulnerable and intimate part of our bodies.

Day 3: Moving Strong: Pelvic Floor Exercises so you know how to strengthen your pelvic floor muscles and take care of them properly

Explore the how-tos of starting and progressing pelvic floor exercises to make sure your pelvic floor performs well when you’re on the move, whether it’s a sneeze, a laugh, or even jumping on a trampoline.

Day 4: Shifting Mindsets so you feel more comfortable talking openly about the pelvic floor and see looking after it as a sign of self-love

It’s common to feel betrayed by our bodies when pelvic floor issues arise. Day 4 delves into the emotional side, addressing feelings of guilt, shame, and anger. The goal is to rediscover self-love through forgiveness and self-compassion and view pelvic floor exercises as a powerful expression of self-care.

Day 5: Bathroom habits so you can recognise potential issues and optimise your behaviours to promote pelvic floor health

Day 5 is all about understanding what’s normal when it comes to urination and bowel movements. This often-overlooked topic can be awkward to discuss, but recognizing what’s normal is crucial for seeking the right help. Additionally, I’ll share tips for maintaining a healthier digestion.