Introduction
The Importance of exercise for a healthy pelvic floor
Running
-
Running creates a healthy pelvic floor (0:59)
-
How to start?
-
How to calculate ZONE 2
-
The correct running form
-
Running with a stroller (2:15)
-
Basic Plyometrics (0:27)
-
The correct running gear (1:00)
-
Running to combat menopausal symptoms
-
3 month Running Training Plan
-
Month 4 Running
-
Month 5 Running
-
My recommended heart rate monitors
Swimming
Cycling
Strength Training
Let's put it all together
Complications of an overly active pelvic floor
-
Bladder Leakage, Painful Intercourse ,Bowel Movements & Hemorrhoids
-
What are hemorrhoids and why do I get them?
-
Traditional remedies for hemorrhoids
-
Endurance sport to combat hemorroids
-
Painful Intercourse as a result of overly tight pelvic floor muscles
-
Swimming to combat painful intercourse
-
Challenging Bowel Movements
-
Correct Toilet Etiquette
-
Bladder leakage due to overly active pelvic floor
-
Pelvic Floor Relaxation Techniques
-
Specific Pelvic Floor Stretches (2:15)
-
Vaginal Wands, Rectal and Vaginal Dilators
Menopause
Track your progress
Nutrition
INJURIES
