THE SCIENCE BEHIND HCR
These programmes are unique because we take your Core and Pelvic Floor on a journey. From the standard ‘squeeze and lift’ Kegel exercises, crunches and planks, to a more enlightened place. Where we incorporate your breathing, and add the functional movement of your daily life, to get your pelvic floor and core reconnected to the rest of your body like it was originally.
For so many women, it really seems to be a case of PELVIC DISCONNECTION AND A LACK OF CO-ORDINATION RATHER THAN ‘DYSFUNCTION’.
Once we get women more mindful, educated and working ‘with’ their bodies again, the magic usually starts to happen.
In our UNIQUE continuum of 6 Phases of Progressed Movement, we journey from:
These phases will truly get your Core and Pelvic Floor ready for an active, dynamic and MOVING LIFE because at the end of the day, nobody pees themselves when they are standing still. We need to actually train our bodies for the lives we want to live!
Overall, improving your Core and Pelvic Floor function is a whole-body affair! Neither exist in ISOLATION! They as part of a whole human woman and when we want it to work as part of a whole, we’d better train it as part of a whole.
THE KEY ELEMENTS
Mindful, Progressed, Bespoke FUNCTIONAL MOVEMENT that actually prepares a woman for A MOVING LIFE.
Incorporation of ‘Myofascial Tensioning’ Principles
The combination of Conscious and Unconscious Pelvic Floor and Core Activation
A Pelvic and Female Health Education that lasts each woman a lifetime
Supportive Anti-Inflammatory Nutrition, Hydration and Lifestyle Guidance as a PRIORITY
Optimal Alignment including Soft Tissue Therapies (as appropriate)
Optimal Breathing/Respiration as a PRIORITY
An Empowered and Compassionate ‘Wellness For Life‘ Mindset
We combine all of the above 8 elements with varying ‘exercise tools’ in our proprietary programmes, to reconnect you to your Pelvic Floor, Core and entire body with greater specificity and long term success, than the average Pelvic Floor, Core or fitness programme usually targeted at women.
It’s essential that we go deeper and move slower before we start adding weights and moving faster. This is to prioritize reconnection above simply "thrashing out" sets and reps, and supporting your body in the ‘learning process’.
These programmes have worked for 1000’s of women who leaked when they jumped or had Diastasis, back pain and tummies that they simply couldn’t reconnect to and we hope they will work for you too!
Here’s what your Pelvic Floor looks like when you’re performing Kegels (the standard Pelvic Floor ‘Squeeze and Lift’ Exercises).
The peaks represent the muscle activation when you ACTIVELY tense and and lift the Pelvic Floor.
Here we have a squatting movement, again without performing Kegels, to aid Pelvic Floor integration and activation.
In all of our programmes, we’ll tie these functional movements to the breath and add our own unique integrated Pelvic Floor activation cueing, to truly create a Pelvic Floor that is ready for movement, and the activity that you love to and need to do daily.
This is what happens when we use the Adductors (Inner Thigh Muscles) via their connection through the Fascial System to also help to activate the Pelvic Floor.
The Pelvic Floor, doesn’t work in isolation and so asking nearby muscles to help it connect to the whole body, can also be part of your integration strategy.
Note: NO KEGELS involved
This is UNCONSCIOUS activation of the Pelvic Floor, which is also part of restoring the innate and reflexive function that you originally had.
Finally, here’s the Pelvic Floor when we’re performing the lunge movement pattern.
Global movement also moves the Pelvic Floor, and that movement is part of the recipe too!
We then combine all of the functional, integrated movements, with increased fascial tension and respiration.
We really get all the components of your core – your tummy muscles, your Pelvic Floor, your Diaphragm and your low back muscles all 'speaking to each other' – This is what we call 'Intrinsic Core Synergy®'.
So if any of the following speak to you:
Pregnant and want to start an effective and easy Whole Body and Core/Pelvic Floor programme to prepare you for birth.
Newly Postnatal and want a gentle way to reconnect with your Core and heal your Diastasis Recti.
Never had a baby, but know that it’s a smart move to ‘prevent rather than cure’.
Recovering from a gynaecological procedure
You’re in the Peri to Post Menopausal years and feel the changes in your Pelvic Health and want to be proactive.