Pelvic Floor Wellness for Women
Pelvic Floor Health Workshop
~ Four Part Workshop Series ~
* Monday 5/20/19, 6pm-8pm
* Thursday 5/23/19, 6pm-8pm
* Monday 5/27/19, 6pm-8pm
* Thursday 5/30/19, 6pm-8pm
This 4 part workshop will give you an opportunity to dive deeper into identifying and addressing your own individual pelvic floor issues.
There are many contributors to pelvic floor health and dis-ease, from the way you breathe to the shoes you wear to your history, and there are many different ways that pelvic floor dysfunction can manifest in the body. Often the first sign is peeing when you sneeze or laugh. Maybe you experience pain during sex, or lack of sensation, or a heaviness, or lasting pain after episiotomy. Although these are common, they don't have to be permanent! You're likely to have read that you're supposed to do "Kegels" to fix any and all issues "down there," but how can you be sure you're doing them right? And what if they can actually make things worse? (They can!)
In this small group workshop, we will cover the basics (this will be a review for those of you who have taken my other pelvic floor class) and receive self assessment tools in order to better understand what's going on in your own body. We will breathe, do gentle stretching and yoga poses, walk, talk, eat snacks, and build a plan based on your own history and needs. This series will provide space to come back to the group to discuss progress, trouble shoot, and refine your personal healing plan. These 8 hours will change the course of your pelvic floor health for the better.
What to bring:
~ Comfortable clothes that you can stretch in
~ Walking shoes
~ A notepad or journal
~ Pillow, blanket, yoga mat: anything you need in order to sit comfortably on the floor (I have blankets, bolsters, blocks, and straps)
The cost for this workshop is $100. Reserve your space by paying through PayPal to jenhollandwellness@gmail.com. If you don't do PayPal, email me at jenhollandwellness@gmail.com to reserve your space.
This workshop will be held at Deep Roots Family Medicine, 605 Union St NE, Salem.
~ Four Part Workshop Series ~
* Monday 5/20/19, 6pm-8pm
* Thursday 5/23/19, 6pm-8pm
* Monday 5/27/19, 6pm-8pm
* Thursday 5/30/19, 6pm-8pm
This 4 part workshop will give you an opportunity to dive deeper into identifying and addressing your own individual pelvic floor issues.
There are many contributors to pelvic floor health and dis-ease, from the way you breathe to the shoes you wear to your history, and there are many different ways that pelvic floor dysfunction can manifest in the body. Often the first sign is peeing when you sneeze or laugh. Maybe you experience pain during sex, or lack of sensation, or a heaviness, or lasting pain after episiotomy. Although these are common, they don't have to be permanent! You're likely to have read that you're supposed to do "Kegels" to fix any and all issues "down there," but how can you be sure you're doing them right? And what if they can actually make things worse? (They can!)
In this small group workshop, we will cover the basics (this will be a review for those of you who have taken my other pelvic floor class) and receive self assessment tools in order to better understand what's going on in your own body. We will breathe, do gentle stretching and yoga poses, walk, talk, eat snacks, and build a plan based on your own history and needs. This series will provide space to come back to the group to discuss progress, trouble shoot, and refine your personal healing plan. These 8 hours will change the course of your pelvic floor health for the better.
What to bring:
~ Comfortable clothes that you can stretch in
~ Walking shoes
~ A notepad or journal
~ Pillow, blanket, yoga mat: anything you need in order to sit comfortably on the floor (I have blankets, bolsters, blocks, and straps)
The cost for this workshop is $100. Reserve your space by paying through PayPal to jenhollandwellness@gmail.com. If you don't do PayPal, email me at jenhollandwellness@gmail.com to reserve your space.
This workshop will be held at Deep Roots Family Medicine, 605 Union St NE, Salem.
Pelvic Floor Wellness
This class is currently on hiatus - watch this space!
This is a mat-based practice class. Please wear comfortable clothes that you can move in, and plan to be barefoot or in socks. If you can't get down onto the floor on a mat, you are welcome to use a chair and modify this practice however you need to. Mats, chairs, bolsters, blocks, and blankets are available. If you have concerns about the accessibility of this class, please email me to discuss your needs.
We cover:
Most 1st and 3rd Saturdays of the month
12pm-1:30pm (stay until 2 for a cup of tea and conversation)
Upcoming classes
Watch this space!
$5-$10 donation suggested
Preregistration is not required! Check this page for cancellations the morning of class.
This class is currently on hiatus - watch this space!
This is a mat-based practice class. Please wear comfortable clothes that you can move in, and plan to be barefoot or in socks. If you can't get down onto the floor on a mat, you are welcome to use a chair and modify this practice however you need to. Mats, chairs, bolsters, blocks, and blankets are available. If you have concerns about the accessibility of this class, please email me to discuss your needs.
We cover:
- Anatomy - What are the muscles and structures of the pelvis, and what are their functions?
- Breathing - Learn the role of conscious, deep breathing in pelvic floor and overall health and wellbeing. Deep breathing oxygenates your muscles, massages your organs, and relaxes your sympathetic nervous system.
- Awareness - Learn how to "find" the muscles of your pelvic floor. Discover where your own imbalances are and what to do about them.
- Posture - Are your daily habits helping or hindering your pelvic floor health? Learn about a "neutral pelvis" and how to apply this information to your daily life for improved pelvic floor function.
- Movement - Learn some exercises to improve the tone of the muscles of your pelvic floor and core.
- Other factors in pelvic floor health - the shoes you wear, bathroom habits, stress levels, trauma, sexuality, and more.
Most 1st and 3rd Saturdays of the month
12pm-1:30pm (stay until 2 for a cup of tea and conversation)
Upcoming classes
Watch this space!
$5-$10 donation suggested
Preregistration is not required! Check this page for cancellations the morning of class.
Holistic Pelvic Care ™
In September 2018, I trained with Tami Kent MSPT to learn Holistic Pelvic Care. I will spend the month of April doing practice sessions, and will open up my practice to the public in May 2019. Contact me for a spot on my schedule!
In September 2018, I trained with Tami Kent MSPT to learn Holistic Pelvic Care. I will spend the month of April doing practice sessions, and will open up my practice to the public in May 2019. Contact me for a spot on my schedule!
More Resources
Info and exercises from Julie Wiebe, pelvic floor physical therapist:
Part 1: https://www.youtube.com/watch?v=2Egyo34omQU
Part 2: https://www.youtube.com/watch?v=GZqrh7inioo
Part 3: https://www.youtube.com/watch?v=tO9Drm3Xt6I
Lots of exercises here by Michelle Kenway, pelvic floor PT:
https://www.pelvicexercises.com.au/
And, of course, the work of the wonderful Katy Bowman at Nutritious Movement:
https://nutritiousmovement.com/pelvic-floor/
Programs:
The Tummy Team - https://online.thetummyteam.com/
Restore Your Core - https://laurenohayon.com/offerings/restore-your-core/
Fit2B - https://fit2b.us/
Mutu System - https://mutusystem.com/
Part 1: https://www.youtube.com/watch?v=2Egyo34omQU
Part 2: https://www.youtube.com/watch?v=GZqrh7inioo
Part 3: https://www.youtube.com/watch?v=tO9Drm3Xt6I
Lots of exercises here by Michelle Kenway, pelvic floor PT:
https://www.pelvicexercises.com.au/
And, of course, the work of the wonderful Katy Bowman at Nutritious Movement:
https://nutritiousmovement.com/pelvic-floor/
Programs:
The Tummy Team - https://online.thetummyteam.com/
Restore Your Core - https://laurenohayon.com/offerings/restore-your-core/
Fit2B - https://fit2b.us/
Mutu System - https://mutusystem.com/