Pelvic Floor Reconnect
A 12 week online Pelvic Floor Recovery Program
You are powerful, strong and capable of healing!
This may be news to you but I know you are amazing.
I know there’s a confident person behind the leaks that cause anxiety.
I know there’s a person with big ideas as you strut back into work after maternity leave but still healing.
I know there’s someone with dreams as you taxi your teens around.
I know there’s someone who just wants to enjoy life all the way through peri-menopause – menopause and post menopause.
Yet…
Pelvic Floor issues have created a brew of shock, embarrassment and the disappearance of your identity & self-esteem. It’s taking up precious headspace.
You don’t deserve this and your experience should not be brushed under the carpet under the guise of “it’s normal”. You should be given all the options and all the facts so you can make the right choice for your pelvic floor journey.
Let’s gain back control and give your body the love & care it deserves. Let’s stop pelvic floor issues ruling who you are. Feel free again.
Pelvic Floor Reconnect is exactly what you’ve been looking for!
Discover delicious ways of moving that can heal your pelvic floor
So many of us experience pelvic floor issues whether that be stress incontinence, urge incontinence, prolapse, pain, problems going to the toilet or frequent infections. In fact it is thought that 1 in 3 women at any one time experiences some form of pelvic floor problem in their lives.
This means you are not alone.
But it can certainly feel that way. Often a movement strategy is the last thing people try. And that’s okay – it’s likely you have not been told about it. What’s not okay is feeling let down by the health care system and feeling dismissed as you’re left to wait months before getting answers.
The truth is there is no need to be alone or a bystander in your own recovery. There are ways to move that can help your pelvic floor and in my movement program Pelvic Floor Reconnect I have developed the BALME method that I have used successfully on all my clients and in my role at the Fire Brigade returning firefighters back to work safely for their pelvic floors. You can find more about the BALME method below.
I want to show you how you can take your pelvic health into your own hands and compliment any medical treatment you maybe getting. The movements in the program are slow and controlled. And, there’s no judgement if a move is not right for you – we just modify or change it entirely.
You will discover ways of moving, fall in love with sequences that help with prolapse or help your pelvic floors ability to hold in pee and poop. You can find release patterns that quieten the pelvic floor and ease pain.
You can become aware of what movements you need to manage symptoms and to keep doing the things you love with the people you love.
Pelvic Floor Reconnect is for you if:
You, if you want to overrule the narrative that pelvic floor issues are an inevitable part of aging.
You want to learn how to move and trust your body in a way that nourishes it.
If you want a movement program that focuses on recovery not “bouncing back” sucumbing to the pressures society puts on us.
You, if you’re ready to fall in love with your powerful body.
If I said you have some control, that there’s another option besides “living with it” or surgery. That YOU CAN do something to help heal yourself. What would you say? Would you want to know more?
If you would like to pay in instalments please contact Gemma
Hi, I’m Gemma
I’m a pre & postnatal exercise specialist and the creator of Pelvic Floor Reconnect.
I want to show you how it’s possible to move in a way that makes your pelvic floor happy.
I know first hand that changes to your body after being pregnant, birth or even 10-20 years postnatal can be overwhelming. The peri-menopause & menopause may also have changed the way your pelvic floor feels and works.
These changes are just that – change. I want you to ditch language such as damaged or broken. These suggest permanency and a belief we cannot heal. This couldn’t be further from the truth.
Our body is made up of tissue and cells, all of which respond to input. That input can be exercise, load and movement. This means you can learn ways to challenge and move your pelvic floor to promote healing.
I became disheartened, emotional and quite frankly angry when options for my pelvic floor injury where dealt to me flippantly without compassion.
Learn to live with it, it’s not that bad, they said
Have surgery, it’s the only other thing you can do, they said
I chose surgery… why? Because I was given no other option.
I was in a ward with many other women. Not one of us was treated with grace. It was a ship them in, ship them out mentality. Only one nurse held and stroked my hand throughout the tugging and cutting, telling me it would be okay.
Other problems arose after surgery. My vagina did not feel good, it felt tight (not a fun thing contrary to popular belief), unstable and weak.
My post-op care involved “kegels” that was it. Booted out the door without even a leaflet.
Having pelvic floor issues is lonely, it makes you feel old and worn out.
I know it’s a cliche but it was after a trip to the trampoline park that I woke up to the fact that this was unacceptable.
I was fed up with making excuses to my kids. I was struggling with my role as fitness advisor to the fire brigade. I was caught up in societies toxic message to get your body back.
What BS we have been fed and are still being fed!
What we need to be told is that our bodies are friggin’ awesome and deserve to be treated as such.
I deserved real information and real care. It’s time to STOP normalising what’s not normal!
So, I used my postnatal knowledge and delved into the world of pelvic floor.
I now trust my pelvic floor, I am proud that I have come through that part of my life, and l love being able to move with my kids unabashed, developing a movement rich lifestyle I hope they will take into adulthood.
I have long since shared my knowledge with the fire brigade and help many returning to work after being pregnant and through to retirement.
Now I want to share my knowledge with you, guide you through the process, empower you to trust your body and join a community of like-minded people so you no longer feel on your own.
What is the B.A.L.M.E method?
B - Breathing
The breath is everything. It is how manage pressure in the body and stabilise as we move. How we breathe affects our pelvic floor not to mention our precious pelvic organs whose wellness keeps life delicious. I’m talking your bladder, vagina, uterus and rectum. Our head & heart can’t do anything meaningful if these are not happy and how we breathe is the beginning of the story.
A - Alignment & Posture
Here we look at at how we position our body. How we stand, sit and move creates an environment that is either beneficial or detrimental to pelvic floor health. Our breathing muscle is attached to our ribs and our pelvic floor is inside the pelvis. These two muscles work together. To do that effectively they need to be aligned with each other.
L - Lengthening & Release
For our muscles to work to their full potential they need their full range of motion. So we need to lengthen muscles to prepare for strength. And our pelvic floor needs to relax and release to eliminate painful symptoms of tightness.
M - Mobilise & Strength
Having mobile muscles including your pelvic floor means they can adapt to any situation and hold strong. And this is when strength comes into play where we can challenge the core and pelvic floor to be robust in daily life activities and the movements you enjoy.
E - Education
I love a little bit of knowledge and I believe that if you know the why and how your movements affect pelvic floor health then you are more likely to stick to the program and sequences given.
If you would like to pay in instalments please contact Gemma
Kind Words
How Does Pelvic Floor Reconnect Work?
Although, we discuss how to do isolated pelvic floor exercises (kegels) it is a very small part of the story.
ALERT, by doing this course it is likely that you will:
Regain your self-esteem, know your worth & delve into delicious movement that makes your whole body feel strong
You don’t have to sit back in fear wondering what on earth you can do. Many of us feel left out to dry after a diagnosis but there are ways you can care for your body, get to know it and manage symptoms
If you would like to pay in instalments please contact Gemma
The Pelvic Floor Reconnect Modules
Pelvic Floor Reconnect follows the BALME method. This method has been developed by Gemma after successfully helping many women. It is a method that really is a BALME for your pelvic floor. BALME stands for B – breathing, A – alignment & posture, L – lengthen and release, M – mobilisation & strength and finally E – a little bit of education. You can find more details on the BALME method by clicking here.
1. Introduction & Tool Box
This section is to get you ready for the weeks ahead. There are worksheets that you may find helpful for your journey ahead. There’s an equipment list and an ideas worksheet of how to fit the exercises into your day and some education on how Pelvic Floor Reconnect works.
2. Week 1: All about the breath
3. Week 2: Staying Aligned & Moving the ribs
4. Week 3: Working out your strategy
5. Week 4: Pelvic Floor
6. Week 5: Every vagina needs a good foundation
7. Week 6: Shaking out the pelvis
8. Week 7: Does my bum look b...
9: Week 8: Hip Hip Hooray
10: Week 9: Core! Look at them moves
11. Week 10: Twist & Shout
12: Week 11: What's holding you back?
13: Week 12: What's next?
14: Daily Life Module
15. Bonus module: Interview with Pelvic Floor Physio Katy Whitmore
If you would like to pay in instalments please contact Gemma
Bonus Interview
A bonus module: Introducing Katy Whitmore “The Wellness Woman”
Katy is a trusted women’s health physiotherapist and has a passion to support women through the many changes that life’s journey brings.
Katy shares her expertise and tells us exactly what a women’s health physio does and why it is so important to be assessed. She dispels myths and worries about going to a women’s health physio.
It’s a fascinating interview and Katy provides invaluable information on how you can get your own WHP.
You might even end up connecting with Katy as she is so approachable.
What Else Do You Get With Pelvic Floor Reconnect?
If you would like to pay in instalments please contact Gemma
What Pelvic Floor Reconnect is NOT
FAQ’S
How is this course delivered?
How much time do I need to complete the course?
How much is Pelvic Floor Reconnect?
Can I pay in instalments?
Yes you can. You can pay for Pelvic Floor Reconnect in 2 instalments. However, due to the limitations of the software please contact Gemma on hello@generationmove.co.uk so we can arrange payment.
How long are the videos?
How long should I spend on each exercise?
What do I need to wear to do the exercises?
This also goes for support bras or sports bras, sometimes these can restrict your breathing as they do not allow the ribcage to move. So, aim for something that feel comfortable but not restrictive.
What footwear should I wear?
What equipment will I need?
When can I start my course?
Can anyone do the course?
What if I want to cancel my course?
What's expected of you
• Do the movements in sequence. There are big reasons why this program has been put together how it is. And that’s to get the best results possible.
• Do the Work. Do the Work. Do the work. That doesn’t sound very supportive does it? But what I’m trying to say is that you need to give yourself permission to take out a few minutes of your day for YOUR self-care. Caring for yourself and making sure you are tiptop means that when you go back to your family, they get the best of you and that is the most fantastic gift you can give.
• Oh and did I say do the work? – if you only get down and do this once a month. You will not get results. The exercises are designed so you can do them whilst doing other things like brushing your teeth, washing up, even rocking the baby so it doesn’t have to mean taking 30 mins out of your day.
• If you have any questions regarding Pelvic Floor Reconnect then please feel free to use the contact me form which you can find in the contact me section or go to the FAQ section where your question may already be answered.
Can I spare the time?
But in my experience, to care for others, you need to care for yourself. And who has time for Hospital appointments, surgery and standing back in the wings – let’s swap that out!
You need to feel good. Because that goodness, that vibrancy is contagious. Your kids will look at you and think wow that’s my fun mum, she’s crazy, she plays, she moves, she’s strong, she IS Mum!
What support do I get?
If you would like to pay in instalments please contact Gemma
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