COMPLETE Pelvic Floor Physical Therapy Exercise Program

This self assessment is used frequently in professional physical therapy practice to measure your status and progress with an exercise program.

You will complete the form in one of the three columns associated with your symptoms. Determine which of the following categories you fall into and complete that column to attain your score:

1) Bladder or Urine problems

2) Bowel or Rectal problems

3) Vagina, Pelvis or Penis problems

Click on the link below to complete the column that pertains to you. Do not worry about your first score, what you'd like to see is that your score is trending DOWNWARDS.

Today, we will explore the self-assessment tool commonly utilized in professional physical therapy practices. This tool serves as a valuable instrument for tracking progress and improvements in your pelvic floor health. By regularly assessing yourself using this tool, you can visualize your gains and positive outcomes over time. This self-assessment allows you to have a tangible measure of your pelvic health journey, offering motivation and encouragement as you see tangible evidence of your hard work paying off.

Welcome to the Pelvic Floor Physical Therapy Exercise Program! In this lesson, we will guide you on how to effectively use this downloadable and printable guide provided to enhance your physical therapy experience. Whether you're new to pelvic floor exercises or looking to fine-tune your routine, this guide will serve as a valuable tool to help you stay on track and achieve optimal results. Let's dive into how you can make the most out of this resource.

This guide is the culmination of years of experience and research proven to help you address your pelvic floor symptoms efficiently and effectively.

First and foremost, take some time to familiarize yourself with the different exercises outlined in the guide. Each exercise is designed to target specific muscles in your pelvic floor region, helping you improve strength, flexibility, and overall function. Pay close attention to the instructions accompanying each exercise, including proper form, breathing techniques, and repetitions. It's essential to perform the exercises correctly to prevent injury and maximize the benefits to your pelvic floor health.

Monitoring your progress not only helps you stay accountable but also allows you to reflect on your journey and make any necessary adjustments to your routine. Remember, consistency is key when it comes to pelvic floor physical therapy, so make sure to stick to your plan and celebrate your accomplishments along the way!

Download and or print this form, as this is the COMPLETE guide that you get to keep for life!  This is a very easy reference to use to successfully navigate through the pelvic floor regimen from start to finish.

Lesson Summary

The Pelvic Floor Physical Therapy Exercise Program is structured over a 12-week period with exercises tailored to enhance strength, flexibility, and function of the pelvic floor muscles. Here is a summary of the program:

• Weeks 1 to 6:

  • Focus on isolated pelvic floor muscle strengthening, core and pelvic floor muscle co-contraction, stretching routines, and glute activation exercises.

  • Emphasize keeping pelvic floor muscles relaxed during exercises.

  • If signs of urine leakage or discomfort occur, pause and do fast twitch contractions before resuming.

• Weeks 7 to 12:

  • Engage in seated, standing, and resistance band exercises, wall push-ups, squats, lunges, and chops with an exercise band to target specific muscles.

  • Focus on core and pelvic floor muscle co-contraction during exercises.

  • Follow specific repetitions for each exercise and maintain proper posture and breathing techniques.

  • Include variations in difficulty and progression by adding resistance bands or weights for increased intensity.

The program advises regular exercise, consistency, and celebrating progress to achieve optimal results in pelvic floor and core strength. Remember to focus on correct form, breathing, and track improvements throughout the program.

Students will join our Facebook Community Chat and Thought Sharing Group and have access to all students along with Dr Marty Sanchez, Dr. Emily Sanchez and Dr. Alona Stein.

We want to hear about your progress, difficulties, triumphs and everything in between.  We are an open and friendly community for the entire world to share ideas, struggles, and ultimately to build a safe amazing community where activity and exercise and bring us together.

Before starting your pelvic floor physical therapy program, it is important to prepare your space and gather the necessary equipment. Creating a safe and comfortable environment will enhance your overall experience and help you achieve your therapy goals. Here are some key steps to consider when setting up your space.

First, designate a specific area in your home, office, or wherever you will be doing your physical therapy exercises. This area should be well-lit, spacious, and free of clutter to avoid any potential accidents. Make sure to have a comfortable mat or towel to use for floor exercises and have a sturdy chair nearby for seated exercises. The Pelvic Floor Physical Therapy Program will have you safely and effectively using resistance bands. We recommend both loop bands, that are placed around your thighs, and 6 foot or greater length standard resistance bands. You may use equipment you already own, purchase them from our website, or purchase from a retailer near you. These bands are used often in physical therapy and gym environments and are easily attainable. (Currently, we only offer shipping within the U.S.A.)

Welcome to your pelvic floor fitness program presented by Dr. Alona Stein. The course is designed to be progressed each week. Each week you will be asked to complete a new set of exercises which are completed daily as instructed by Dr. Stein.

For this program, in a few weeks you will need:

- Loop bands (We sell these on our website)

- Exercise ball

- Stretch strap

- 1 single band with loops on each end, 4 - 6 feet in length will work

Lesson Summary

Before starting your pelvic floor physical therapy program, it is important to prepare your space and gather the necessary equipment for a safe and comfortable environment:

• Designate a specific area in your home or office for exercises, ensuring it's well-lit, spacious, and free of clutter.

• Have a comfortable mat or towel for floor exercises and a sturdy chair nearby for seated exercises.

• For resistance exercises, you will need loop bands and standard resistance bands (6 feet or greater in length).

• Loop bands are placed around your thighs, and you can purchase them from our website or a local retailer.

• The Pelvic Floor Physical Therapy Program will guide you through exercises that can be completed daily for progress.

For the program, you will need:

• Loop bands (available for purchase on our website)

• Exercise ball (65cm or 55cm)

• Stretch strap

• Single band (4-6 feet in length) with loops on each end

• 1, 2, 3, 4, or 5 pound hand weights (cans of food can be used as an alternative)

If you have the required items or can access them, that's great! For shopping options, visit:

• Our store: Desire Wellness Store

• Amazon links for Exercise Balls: Ball 1, Ball 2

• Amazon links for Stretch Strap: Stretch Strap 1, Stretch Strap 2

Key Lesson Concepts:

• Designate a specific area for exercises

• Gather resistance bands that you already own, purchase from our website, or buy from a local retailer

• Familiarize yourself with exercises and maintain proper form

In this lesson, we will explore the fundamentals of your body and understanding the key difference between Pain and Soreness can impact your physical health. Understanding the structure and function of your body is essential in maintaining optimal health and preventing injuries.

By learning how to listen to your body and recognize warning signs, you can better protect yourself from serious injuries and promote overall well-being.

Key Lesson Concepts:

• Understanding the structure and function of your body

• Understanding the key concept of feeling Pain versus feeling Soreness

• Recognizing signs and symptoms of injuries

• Recognizing signs and symptoms of muscular soreness as you gain strength and flexibility

Lesson Summary

In this lesson, we will delve into the fundamentals of the human body in order to comprehend the vital disparity between Pain and Soreness and how it can influence your physical health:

• Understanding the structure and function of your body aids in sustaining optimal health and averting injuries.

• Learning how to interpret the signals from your body and identify cautionary indications can enhance your ability to shield yourself from severe injuries and foster overall well-being.

Key Lesson Concepts:

• Understanding the structure and function of your body

• Understanding the key concept of feeling Pain versus feeling Soreness

• Recognizing signs and symptoms of injuries

• Recognizing signs and symptoms of muscular soreness as you gain strength and flexibility

Maintaining 'Neutral Spine' and keeping your spine in optimal alignment is crucial when participating in an exercise program. This helps to reduce the risk of injury and allows the muscles to perform at their best during the workout.

In addition to injury prevention, maintaining neutral spine will allow the nerves that exit your spinal column maximal space and minimizing any pinching or compromise that may occur with repetitive bending and twisting.

Key Lesson Concepts:

• Maintaining Neutral Spine will minimize your chance of injury

• Keeping your back straight during exercise allows optimal muscle balance throughout your upper and lower body

• Maintaining Neutral Spine will allow the nerves exiting your spinal column an optimal environment to work properly and decreases your chance of pinching and compromise

Lesson Summary

Maintaining a neutral spine is crucial during exercise to reduce the risk of injury and allow muscles to perform optimally.

• Neutral spine alignment helps prevent injuries and supports muscle function.

• Keeping your spine straight during workouts promotes muscle balance throughout your body.

• Maintaining a neutral spine provides an optimal environment for the nerves exiting your spinal column, reducing the risk of pinching or compromise.