Welcome & Introduction: The Pelvic Wellness Method
Pelvic Health Foundations
Managing Your Pressure System
Your Pelvic Floor Muscles can be Short & Weak
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Lesson #1: Learning Lesson: Signs & Symptoms that your pelvic floor is tight
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Lesson #2: Action Task: Check For Symptoms of Pelvic Floor Tightness
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Lesson #3: Action Task: Practice Tools to help with Pelvic Floor Tightness
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Lesson #4: Action: Practice Diaphragmatic Breathing (4:11)
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Lesson #5: Action: Practice a Pelvic Floor Drop (4:30)
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Lesson #6: Action: Practice Abdominal Massage (4:48)
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Lesson #7: Action: Try this Stretching Routine (13:18)
Supporting Your Entire Pelvic Floor
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Lesson #1: Learning Lesson: Your Pelvic Floor is made up of Slow Twitch & Fast Twitch Muscle Fibers
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Lesson #2: Action: Learn how to do quick flicks (5:21)
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Lesson #3: Action: Learn how to do the knack (1:29)
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Lesson #4: Learning Lesson: Your glutes & core support your pelvic floor
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Lesson #5: Action: Exercising your glutes & core to support your pelvic floor (17:53)
Things To Be Aware Of...
Implementation Week
Bladder Health
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Lesson #1: Learning Lesson: What are normal bladder habits?
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Lesson #2: Learning Lesson: How to change bladder habits
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Lesson #3: Action: Complete bladder diary
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Lesson #4: Action: Review Possible Bladder Irritants & Water Consumption
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Lesson #5: Action: Slowly increase the amount of time between urination
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Lesson #6: Action: Practice ways to decrease urgency
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Lesson #7: Action: Double void to help with incomplete emptying
Constipation Matters
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Lesson #1: Learning Lesson: Constipation can irritate the bladder
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Lesson #2: Action: Behaviors that can increase bowel regularity
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Lesson #3: Action: Learn potty posture for better bowel movements
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Lesson #4: Action: Learn ILU Massage to help with constipation (4:48)
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Lesson #5: Action: Constipation Paste Recipe
Implementation Week
Putting it all together
Time to sweat!
Return to Running & Dynamic Activity
Additional Resources
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