Complete Pelvic Floor Physical Therapy Exercise Program

Online Pelvic Floor Physical Therapy Exercise Program, Kegels, Erectile dysfunction, Incontinence, pelvic pain, low back

What you'll learn

Safely Participate with a low back pain relief and core muscle strengthening exercise program instructed by a Licensed Doctor of physical therapy.

Professional guidance from beginning to end, teaching you how to continue independently and safely for LIFE! Program includes day 1 to day 90.

Effectively and easily learn movement and exercise techniques to lessen pain, improve movement, increase strength and completed anywhere with minimal equipment

Learn efficient and effective therapeutic exercises so they no longer need to scour through YouTube looking for the right exercise for their needs or condition

Immediately learn effective stretching and flexibility exercises to address recent or long standing issues in nearly every part of their bodies

Learn and understand how to safely and effectively participate with exercises to complete a 90-day program without confusion and have full time email support

Once purchased, students will have their program for life with a easy to follow PDF document, so they may refer to it anytime

No more endlessly searching YouTube for appropriate and safe exercises to address pain, stiffness, weakness and dysfunction for your body

Requirements

No experience needed

Students will need a device with internet access

Students will need simple exercise bands, they may use ones they already own, or purchase an inexpensive set at our Shopify store

Description

Let Dr. Alona Stein, certified Pelvic Rehabilitation Practitioner through the Herman & Wallace Pelvic Rehabilitation Institute, guide you through a 3-phase program to help strengthen your pelvic floor from the comfort of your home.She will also address core and glutes, two muscle groups that work together with the pelvic floor for stabilization. This program is safe for both men and women.This program is safe for both men and women.You are professionally guided through the program by a trained and experienced professional thru a series of videos and pdfs providing step-by-step instructions guiding you thru each day of the program.All phases of the program can be done at home and are safe for both men and women.A questionnaire provides an objective method to track your progress.Unlimited 24/7 access. No appointments. No waiting rooms. No travel.Our program can help you with the following:Difficulty urinating or having bowel movementsFeeling like your bowel movements are not completeLeakage of urine or fecesFrequently feeling the need to use the bathroomFeeling like you need to force out urine or fecesStopping and starting in the middle of urinatingLong-term constipationNeeding to change positions to get out a bowel movementPainful UrinationUnexplained lower back painUnexplained pain in your genitals, anus, or lower abdomen (pelvic region)When I first put this program together, I was really focused on creating a comprehensive guide that was both accessible to beginners and substantial enough to offer real, tangible benefits. It's thrilling to be able to share it with you! The exercises you'll learn here have been methodically selected to not only enhance your understanding of your own body but to also strengthen and improve the function of your pelvic floor. This area is so crucial to overall wellbeing, and yet often overlooked. What’s great is how the lessons are structured—super easy to follow, yet packed with valuable techniques and information. You’ll find that as you progress, the course supports you with clear instructions, practical advice, and a well-organized journey towards improved physical health. By the end of this program, you’ll not only have a stronger pelvic floor but also the knowledge to maintain it, which is key for a myriad of life-enhancing benefits, such as improved bladder control, better posture, and even a boost in intimacy.  With gratitude, Dr. Alona Stein

Overview

Section 1: Welcome to the Desire Wellness Pelvic Floor Physical Therapy Exercise Program

Lecture 1 Introduction

Lecture 2 Welcome to your Pelvic Floor Program, we are excited to have you!

Section 2: Learn how to monitor and track your progress

Lecture 3 Learn how to track and monitor your progress here

Lecture 4 Learn about this amazing tracking tool to be used throughout your program

Lecture 5 Download this document to take your Self Assessment Questionnaire

Section 3: Complete Downloadable and Printable Guide for your program

Lecture 6 COMPLETE Pelvic Floor Program

Section 4: Preparing your Space and equipment, Loop Bands, and Standard Resistance Exercise

Lecture 7 Space Needed and Equipment

Section 5: Understanding your body and knowing what is Pain versus Soreness

Lecture 8 Understanding what is pain versus soreness

Section 6: Understanding Before Starting, Posture, Stretching, Injury Prevention

Lecture 9 Understanding proper posture

Section 7: Pelvic Floor Education and Important to watch before starting your program

Lecture 10 Pelvic floor anatomy_ How to find your pelvic floor

Lecture 11 Relationship between pelvic floor, respiratory diaphragm, core (TA)

Lecture 12 Who is the pelvic floor program intended for? How many repetition should you do?

Section 8: Quick Quiz to verify you’re ready to go

Section 9: Take your pelvic floor self assessment before you start

Lecture 13 Pelvic Floor Self Assessment Questionnaire

Lecture 14 Learn more about what this Pelvic Floor Self Assessment is all about here

Section 10: Week 1 : You may complete 2 or 3 days per week, daily for quickest results

Lecture 15 Introduction to Phase 1 exercises

Lecture 16 Complete Downloadable and Printable Guide for your program: Week 1

Lecture 17 Isolated pelvic floor muscle strengthening on your back

Lecture 18 Isometric core activation on your back with a pelvic floor muscle co-contraction

Lecture 19 Core and pelvic floor muscle co-contraction with ball raise X 10 repetitions

Lecture 20 Core and pelvic floor muscle co-contraction with hip fall outs X 10 repetitions

Section 11: Week 2 : You may complete 2 or 3 days per week, or daily for quickest results

Lecture 21 Happy baby pose on your back and leaning against wall

Lecture 22 Single knee to chest

Lecture 23 Diaphragmatic breathing

Lecture 24 Piriformis Stretch

Section 12: Week 3 : You may complete 2 - 3 times per week, or daily for quickest results

Lecture 25 IT Band stretch with strap

Lecture 26 Hamstring stretch with strap

Lecture 27 Adductor (groin) stretch with strap

Lecture 28 Edge of bed or sofa hip flexor_quadricep stretch with strap

Section 13: Week 4 : You may complete 2 - 3 days per week, daily for quickest results

Lecture 29 Isolated pelvic floor muscle strengthening on our back_ 7 or 10 second hold

Lecture 30 Core and pelvic floor muscle co-contraction with straight leg raise X 10 reps

Lecture 31 Lying on your side clamshells for glute activation X 10 repetitions on both side

Lecture 32 Bridges with loop band for glute activation X 10 repetitions

Lecture 33 Pelvic Floor Exercises_ Improve strength with Core and Pelvic Floor Co-contract

Section 14: Take your Pelvic Floor self assessment after week 4 to check your progress

Lecture 34 Pelvic Floor Self Assessment Questionnaire Link

Section 15: Week 5 : You may complete 2 - 3 days per week, daily for quickest results

Lecture 35 Isolated pelvic floor muscle strengthening in quadruped_ 5 or 7 second hold

Lecture 36 Isolated pelvic floor muscle strengthening in sitting_ 5 or 7 second hold. 10 or

Lecture 37 Exercise ball forward roll in quadruped with core and pelvic floor muscle

Lecture 38 Bird dog exercise in quadruped with core and pelvic floor muscle co-contraction

Section 16: Week 6 : You may complete 2 - 3 days per week, daily for quickest results

Lecture 39 Isolated pelvic floor muscle strengthening in sitting_ 5 or 7 second hold

Lecture 40 Seated resisted hip internal and external rotations with exercise band X 10

Lecture 41 Seated exercise ball press with core and pelvic floor muscle co-contraction X 10

Section 17: Week 7 : You may complete 2 - 3 days per week, daily for quickest results

Lecture 42 Isolated pelvic floor muscle strengthening in standing_ 5 or 7 second hold

Lecture 43 4-way resisted hip exercises in standing with exercise band X 10 repetitions

Lecture 44 Sit to stand with core and pelvic floor muscle co-contraction

Lecture 45 Sit to stand with exercise band progression with core and pelvic floor muscle

Section 18: Week 8 : You may complete 2 - 3 days per week, daily for quickest results

Lecture 46 Rows with exercise band and core and pelvic floor muscle co-contraction

Lecture 47 Isolated pelvic floor muscle strengthening in standing_ 7 or 10 second hold.

Lecture 48 Pallof press with exercise band and core and pelvic floor muslce co-contraction

Lecture 49 Wall push ups with core and pelvic floor muscle co-contraction

Section 19: Take your pelvic floor self assessment after week 8 to check your progress

Lecture 50 Take another Pelvic Floor Questionnaire to check your progress

Section 20: Week 9 : You may complete 2 - 3 days per week, daily for quickest results

Lecture 51 Chops with exercise band with core and pelvic floor muscle co-contraction

Lecture 52 Reverse chops with exercise band with core and pelvic floor muscle co-contract

Lecture 53 Dribbling ball quickly for 1 minute to address phasic contractions

Lecture 54 Throw and catch ball quickly against wall for 1 minute to address phasic work

Section 21: Week 10 : You may complete 2 - 3 days per week, daily for quickest results

Lecture 55 Reverse chops with exercise band with core and pelvic floor muscle co-contract

Lecture 56 Squats with core and pelvic floor muscle co-contractions X 10 repetitions

Lecture 57 Sumo squats with core and pelvic floor muscle co-contractions X 10 repetitions

Lecture 58 Lateral lunges with core and pelvic floor muscle co-contraction X 10 repetitions

Section 22: Week 11 : You may complete 2 - 3 days per week, daily for quickest results

Lecture 59 Reverse lunges with core and pelvic floor muscle co-contractions X 10 repetition

Lecture 60 Lateral lunges with core and pelvic floor muscle co-contraction X 10 repetitions

Lecture 61 Squats with knee drive and core and pelvic floor muscle co-contractions X 10 rep

Lecture 62 Monster walks upright and in mini-squat positions X 10 repetitions

Section 23: Week 12 : You may complete 2 - 3 days per week, daily for quickest results

Lecture 63 Jogging in place X 1 minute

Lecture 64 Jump and tap X 1 minute

Lecture 65 Jumping jacks X 1 minute

Section 24: Take your final pelvic floor self assessment to check your progress

Lecture 66 Pelvic Floor Self Assessment Questionnaire Link here

Section 25: Injury Prevention and Maintenance

Lecture 67 Long Term Maintenance Plan

Section 26: Program Completion

Lecture 68 Reflecting on your progress and THANK YOU!

Lecture 69 Resources for further reading and support communities.

Anyone that desires a professionally guided physical therapy program,Learners that are interested in how to safely and effectively initiate an exercise program,Beginners looking to start becoming more active and improve overall flexibility, strength and body movement,Welcoming all adult age groups of individuals wanting to safely start an exercise program,Assisting busy people that wish to complete an easy effective exercise program accessed anytime and anywhere,Busy people that do not know which exercises are appropriate for them to complete,People looking for a specially designed physical therapy program that does not require health insurance,People looking for a specially designed physical therapy program that reside in remote areas or have transportation deficits