Introduction to At-Home Pelvic Floor Training

Led by health coach and personal trainer Patricia Linderman,  who is also a certified teacher of Pfilates, a Pilates-inspired pelvic floor training program created by urogynecologist Dr. Bruce Crawford.

This opportunity includes a 1-hour introductory workshop and two 30-minute group follow-up sessions on Zoom, to help you choose the variations that work best for your body and incorporate this simple daily habit (5-10 minutes a day) into your life!

Women in the U.S. don’t receive rehab after childbearing (as we would for other types of injury/trauma)😠 and most midlife-and-beyond women suffer from leaks, urgency, excessive frequency and/or prolapse without knowing where to turn for help.

Good news: with the simple training techniques presented in this workshop, you can start right away with your own at-home pelvic recovery in just a few minutes a day, and reverse or prevent these problems!

In the first 1-hour introductory workshop:

– You’ll learn surprising facts about the “base of our core,” common issues (including some you might not even know you have!), and what to do about them.

– We’ll do Kegels together and make sure we’re doing them optimally (there are many common mistakes!).

– We’ll tune in to the pelvic floor and start enhancing the important brain-body connection that helps prevent leaks and supports optimal functioning.

– You’ll learn and practice simple daily exercises (with seated, standing and lying-down variations, your choice!) that take Kegels to the next level for faster and more effective pelvic floor recovery.

– We’ll also add breathing techniques that support the well-being of the pelvic floor and our entire bodies.

– We’ll discuss easy ways to fit your new pelvic health routine into your busy life, in just 5-10 minutes a day, and feel a wide range of benefits!

– And together we’ll break down shame, silence and barriers with honesty and even a little humor.

What to bring: Please have a squishy ball or cushion that you can squeeze between your thighs. We will practice standing, seated and (optional) lying-down variations so be prepared to practice any of those you choose to do (completely your choice, all are good!).

In the follow-up two 30 minute sessions, we will:

• Provide accountability and support as you get this important habit established in your life.
• Check in on how the exercises have been going, ask questions and share successes.
• Practice coordinating our breathing with muscular activation.
• Learn and practice additional variations that may be helpful.

Workshop: Monday, April 22, 9 – 10 am CT

Practice sessions:  Monday, April 29 and Monday, May 6, 9 – 9:30 amCT.       Series $49/$45

Important: When signing up, please also fill out Patricia’s short questionnaire/waiver at this link .