Pelvic Floor Safe Options for Fitness
Exercise has so many incredible benefits for overcoming pain, optimizing cardiovascular health, and facilitating psychological well-being (Details about those benefits here). Unfortunately, for many struggling with pelvic floor dysfunction (whether it is in the form of pelvic pain, urinary/bowel dysfunction, or pelvic organ prolapse), thoughts of exercise and fitness are often accompanied by fear…
Fear that moving incorrectly will lead to a worsening of their symptoms.
Fear of a set-back.
Fear of creating a new problem.
Finding an exercise program that will not only be safe, but actually aid in a person's recovery and pelvic floor health is a fine art. Seeing a skilled pelvic floor physical therapist can be a good step in finding an individualized exercise program, but many may not have the luxury of working with a professional.
Recently, I did some research to help a few my patients find on-demand options for guided fitness that were pelvic floor friendly. I am grateful to have such an incredible community of pelvic health professionals to learn from and learn with, and I wanted to share these fantastic resources with you here. As always, please know that what works well for one person may not work well for another, thus, an individualized assessment is always the best option to determine the most appropriate exercise program for you.
For those with pelvic pain or pelvic floor tension
often the case in cases of pelvic pain, constipation, overactive bladder
Creating Pelvic Floor Health
By Shelly Prosko
"30 minute practice of releasing the pelvic floor muscles through pelvic floor awareness, visualization and breathing methods, during mindful movements and yoga postures." Shelly is an incredible physiotherapist from Canada, with a practice specializing in using yoga interventions to help people with pelvic floor dysfunction.
Shelly was kind enough to offer blog viewers 10% off her combined package using the discount code: ClientDiscount10
FemFusionFitness
By Brianne Grogan
Brianne (also a physical therapist) has an excellent youtube channel, with several playlists offering movement options for those dealing with pelvic pain or pelvic floor tension. Her "Painful Sex" series includes 2 30-minute yoga sequences emphasizing pelvic floor relaxation, and it's free!
Your Pace Yoga
By Dustienne Miller
I have recommended Dustienne's videos for quite some time. Her yoga sequences for those with pelvic pain have been key in helping many of my patients get back to healthy movement. She also now also has "Yoga for Constipation," "Yoga for Endometriosis," "Yoga for Vulvodynia" and "Yoga for Interstitial Cystitis!"
For those with pelvic floor weakness
often the case – but not always! in situations like urinary incontinence, pelvic organ prolapse, diastasis rectus, fecal incontinence
Mutu System
This is an excellent postpartum recovery program. Very helpful for those with pelvic floor weakness or diastasis rectus after having a baby. This is often my "go-to" for people having these problems that are unable to travel to see a pelvic PT. She does a great job at encouraging appropriate referral for further evaluation as well.
The Pelvic Floor Piston:
Foundation for Fitness
By Julie Wiebe
Julie has an excellent course for individuals with pelvic floor dysfunction that incorporates education, exercises, as well as strategies for movement. It is a self-paced 90 minute video.
Fit2B
This is an online program with options for purchasing specific programs or for membership. It has a postpartum series, diastasis recti series, prenatal workshop, and foundational courses. I have had patients use this program who really enjoyed it.
Your Pace Yoga
By Dustienne Miller
Dustienne has expanded her video library to include videos such as "Optimizing Bladder Control" which includes sequences to support pelvic floor engagement through yoga.
Creating Pelvic Floor Health
By Shelly Prosko
Part B – Pelvic Floor Engagement
"40 minute practice that includes engagement of the pelvic floor muscles with various mindful movements and yoga postures integrated with the breath pattern." Shelly was kind enough to offer blog viewers 10% off her combined package using the discount code: ClientDiscount10
FemFusion Fitness
By Brianne Grogan
Brianne has an excellent video series (free too!) on youtube called, "Lift" Pelvic Support. This series includes a progression for safe progression through strengthening to better support the organs in the pelvis.
Pelvic Exercises
By Michelle Kenway
Michelle has done excellent work creating videos and ebooks on safe exercise progressions for pelvic floor muscle weakness, prolapse, bowel dysfunction and surgical recovery. Check out her excellent videos here.
I hope these resources are helpful!