Pillar 3: Rebuild
Strength. Control. Confidence.
Now that your foundation is in place, we focus on rebuilding real strength, so your body works for you in everyday life.
This is where things start to feel different. You’re no longer just managing symptoms.
You’re working towards moving with confidence, control, and freedom again.
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Pelvic Floor and Core Level 2.0: You have pelvic floor and core control, now we build. The focus is on regaining optimal control and function, enabling you to return to everyday movement- lifting toddlers, returning to gym, increasing walking stamina.
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Full Body Strength & Integration: Tying it all together, whilst laying down the foundations for the next stage. We work on tone, strength and function.
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Symptom Care 2.0: We monitor symptoms and reassess as load is progressing, and adapt as required.
3.1: Progressing pelvic floor strength
Resources
TRY
- performing your pelvic floor exercises after your workout/ run
- performing your pelvic floor exercises during the rest period of a challenging exercise
- changing your position from sitting to standing
- RUN SPECIFIC - try your pelvic floor exercises in single leg standing
- IMPACT SPECIFIC- try your pelvic floor exercises as you land
Remember- you won't always have to be so concious of using your pelvic floor. This is just as we are getting your body back into doing these movement and still working on coordination, activation and strength.
3.2: Positions for pelvic floor training (3 min)
Resources
LEARN
Pelvic floor exercise progressions
3.3: "The Knack" (6 min)
Resources
TRY
3.4: Pelvic floor and lifting (10 min)
Recourses
READ
CHECKLIST
Am I ready to increase lifting load
3.5: Returning to impact progressions (8 min)
Resources
CHECKLIST
Return to impact (in video)
EXERCISE OPTIONS
Low impact vs high impact examples
3.6: When is a pessary indicated? (4 min)
Resources
LEARN
Pessaries- what they are and when they are indicated
TYPES OF PESSARIES
Pessaries are chosen depending on individual patient factors. Once fitted, you are given the opportunity to "try the pessary out" to ensure it is comfortable for you with every day life.
Below is a
1. Doughnut pessary
2. Ring pessary (with support) - these can also come just as a ring
3. Gelhorn pessary
