Your Weekly Lesson

Functional Pelvic Floor, Week 2

Even after just the first week of awareness and initial core activation, clients already feel different. Our first goal is building core awareness and beginning to rebuild the transverse abdominis. After one week of activating and engaging your internal core muscles, there should be much more awareness of these muscles. Clients are also more aware of how they  move, sit, stand and function. This awareness is key to progress and important to encourage.

Core Connection /  Pelvic Floor Awareness

It is remarkable how weak most clients are in the beginning and how just one week of consistent core activation can greatly improve the overall ability to feel the core. Strength building begins with a connection to the correct muscles. This connection is crucial for pelvic floor restoration so don’t underestimate the work we are doing now. This week, we are going to continue to develop more core awareness and foster that deep connection. This is most effective by doing small, effective bursts of activity multiple times every day.

Throughout this week, we continue with the transverse rehab and functional integration from Week One. We will help clients understand the important difference between engaging and bracing and then how to connect to the pelvic floor during your core activation. We will instruct in how core strength can impact the intestinal tract and the importance of potty posture. Plus, we will be gradually increasing the initial core exercises and optimal alignment into all the things clients do throughout the day.

What To Expect This Week:

  • Increased awareness of the transverse.
  • Initial connection with the pelvic floor and pelvic alignment in sitting and transitioning to standing.
  • Improvement of lower back pain.
  • Muscle soreness/aching or cramping (no sharp pains) along the sides of the spine, love handles, and/or tummy.
  • Fatigue in the upper back with increased postures.
  • Mild increase in gas and soft stools or diarrhea as the intestinal tract function starts to improve.
  • Heavier menstrual cycles initially as the body cleanses itself and regains healthy alignment or the uterus contracts and returns to its pre-pregnancy size (if client is postpartum).