From a recent participant:
In your wonderful pelvic exercise class, I learned the exercise which is a sort of hinge, breathe in as you lean forward and exhale when you come up, at the same time tightening pelvic muscles. I really like this exercise.
I discovered it has another important benefit.
Over the past year I’ve noticed extreme, often painful stiffness in all muscles especially hips upon waking up.
That pelvic exercise is a terrific antidote to that.I now do it first thing in the morning but also evenings after sitting and reading for a couple of hours!!
Thank you. Thank you!!
– S.E.
Do you experience leaks when you cough, sneeze or jump? Do you get up more than once a night to use the bathroom?
Good news: These are NOT inevitable consequences of aging or childbearing. And pelvic floor conditioning can prevent or reverse these issues!
The often-neglected pelvic floor is the all-important base of our core (we all want core strength!). And it supports our well-being and quality of life in so many ways, from avoiding leaks to maintaining our sexual health.
Unfortunately, there is often shame and silence around this area of the body. Women in the U.S. do not receive routine rehab after childbearing, which almost inevitably injures the pelvic floor. And many people do not seek help until they face serious issues like incontinence or prolapse. In fact, approximately 200,000 surgeries are performed each year in the U.S. for prolapse or incontinence — most of which could have been prevented with simple exercises.
Let’s do something about this together!
Pfilates is Pilates-inspired pelvic floor training, created by urogynecologist Dr. Bruce Crawford. It’s much more effective than traditional Kegel exercises AND has extra benefits for our bodies. But it’s so easy that it can be done in just 5 minutes in the morning and evening, and a personal trainer like me can become certified to teach it, as I have done!
I’m excited to be able to share these important skills with others, and to help open up the conversation around our pelvic health. Of course this is a private and deeply personal area of the body — and an area which has suffered trauma for many of us — but it’s time to speak with each other about it and address its needs, because it needs and deserves our love, care and attention.
Are you in? I offer a range of affordable and accessible ways to learn the Pfilates skills and make them part of your life.
– Donation-based 1-hour standalone workshops on Zoom to learn the exercises and optimize them for your body (for instance, with seated or standing variations). Fill out the signup form and questionnaire here.
– A free 12-minute guided practice I recorded, on three-dimensional breathing (great for stress reduction and overall well-being!) and pelvic floor activation. Email me at patricia@fierceafter45.com and I’ll send it to you.
– Fun and affordable virtual groups, where we learn the exercises, optimize them specifically for your body, provide accountability as you get this simple but vital habit established in your life, and enjoy a supportive and positive group experience. You’ll get an introductory webinar, a private session with me, and four weekly 30-minute group sessions (with bonus humor, fun and body positivity). Email me at patricia@fierceafter45.com if you are interested or have questions!
– Private single sessions or series, on Zoom or at my home studio in Falls Church, Virginia. Just $50 per session. Set up a short Zoom meeting with me here to discuss your needs.
I really hadn’t realized how important the pelvic floor is, and mine is benefitting from having taken this class and just slipping in little exercises throughout the day. I’m glad to have participated and learned more about how to improve things “down there.”
I became more aware of the muscles in my pelvic floor. The exercises able to helped to improve my breathing and gain better muscle control which helped to end the small leaks that I was having en route to the rest room.
I’m so happy about my increased ability to hold/control urinating. I had even considered surgery, but now I’ve talked to my doctor and decided I don’t need it.
Three recent participants in Pfilates with Patricia